Name: Playbook - Avril Mathie - Footwork + jab + cross
Uploaded: 2021-12-23T02:50:46.980Z
Duration: 60 min
Description: Footwork + jab + cross

Watch how to videos: 
 - How to: footwork
 - How to: jab
 - How to: cross
 - How to: hit the bag

Dynamic stretching

Jump rope 5 minutes

Circuit 1: Shadow boxing

Circuit 2 : Bag Rounds

Jump Rope (5 mins)

Core
 - 30 crunches
 - 30 ankle taps
 - 40 oblique crunches (20 each side)
 - 50 mountain climbers
 - repeat all once more

Basic boxing stance tutorial

- Focus on technique

How to basic boxing stance and movement

- How to jab tutorial 
-Focus on technique

How to jab

- How to cross tutorial
- Focus on technique

How to cross

- Tutorial on how to hit the heavy bag 
- Focus on technique

How to hit the bag

- Skip over rope as it passes under alternating legs

Jump rope

30 seconds rest between drills and exercises

- (footwork and stepping drills) Practice your footwork while moving in forwards, backwards, left and fight. Always step first with the foot closest to the direction you are going. Keep your feet “in the train tracks” inline with your hips and not one behind the other. Take small steps. However far your first foot steps, the 2nd foot steps the exact same distance, make sure your feet do not come together. Always keep your knees a little bent and your hands up!

Shadow footwork and stepping drills

- (shadow jab cross stepping). Step on every punch, even it its just on the spot. Your punch should hit its end point exactly as your foot hits the ground. Typically your jab will be on your first step, and your cross will be on your 2nd step. If throwing 2 jabs in a row, make sure to step your 2nd foot up before you throw the 2nd jab again on the 1st step.

Shadow jab, and cross, stepping

- Shadow jab and cross while moving
- Increase speed with comfort 

- Focus on technique

Shadow jab, cross,  moving

Shadow boxing circuit

1 Minute rest between drills and exercises

- (footwork movement around bag) Practice your footwork while moving in and out around the heavy bag as it swings. Always step first with the foot closest to the direction you are going. Try to always stay within punching range (arms length) from the bag. Move laterally as well as forwards and backwards.

Footwork movement around bag

- (jabs) Practice your footwork while moving around the heavy bags and throwing jabs. Always step first with the foot closest to the direction you are going. Try to always stay within punching range (arms length) from the bag. Move laterally as well as forwards and backwards. Your foot should strike the ground at the same time as your punch hits the bag.

Jabs

Practice your footwork while moving around the heavy bags and throwing jabs

Practice your footwork while moving around the heavy bags and throwing jab cross individually or together

Jab, cross, moving

Create your own 1, 2, 3 and 4 punch combos using the jab and cross

1-2-3-4 Jabs cross

Bag Rounds

- 30 crunches
 - 30 ankle taps
 - 40 oblique crunches (20 each side)
 - 50 mountain climbers
 - repeat all once more

- Sit on the ground with your legs elevated
- Tuck your knees towards your chest a
- Extend back to the starting position

Abs sitting crunches

- Lay on your back with your feet planted in a semi crunch position 
- Move side to side tapping your ankles with your fingers

Abs ankle taps

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique crunches left

Oblique crunches right

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Footwork + jab + cross

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