BASIC START BOX TRAINING PROGRAMME
FOR YOUR BENEFIT WE HAVE OUTLINED BELOW THE BASIC 1 HOUR START BOX TRAINING PROGRAMME. YOU CAN ALSO DOWNLOAD A PRINT VERSION HERE IN OUR DOWNLOADS SECTION & SHORTLY WE WILL ALSO HAVE OUR STARTBOX TRAINING SESSIONS AVAILABLE TO VIEW ON YOUTUBE.
Warm Up (15 minutes)
- Jog on Spot – Arm Throws – Out – Up – Side
- Sweeps – 1: Right hand. 2: Left hand. 3. High Jumps. 4: Side Shuffles
- Cones: The Zig & Zag.
Face Off
- Jockeys
- Wall Race / Chase
- The run around
- Here / There / Where
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Stretch (5 minutes)
- Head Rolls
- Shoulder Rolls
- Arm Rolls
- Waist Rolls
- Side Rolls
- Monkey Dips
- Calf Stretch
- Ham Stretch
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Footwork / Technique (10 minutes)
- The Stance (self-protection technique)
- Tip / Top / Tail (footwork exercise)
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Rotational Pad Session / Skipping (16 minutes)
- Jabs & Crosses (straight punching technique)
- Skipping (Cardiovascular / Foot & Hand co-ordination exercise)
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Action / Reaction (4 minutes) (Reflex Reaction Test)
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Circuit Exercises (5 minutes)
- ½ Press-up – on knees / feet crossed
- Abdominal Crunch – sit-up
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Cool Down (5 minutes)
- Jog on Spot – Arm Throws – Out -Up -Side
Sweeps – 1: Right hand. 2: Left hand. 3. High Jumps. 4: Side Shuffles