Free Boxing Tips 

 Example of Boxing pad workout. Designed for a right hander client eg orthodox.

This version skips the warm-up, going directly into the punching combinations. Ensure that participants are adequately warmed up & stretched before starting this drill to prevent injury.

Round 1: Jab-Cross-Left Hook (1 minute): Puncher starts with a quick jab (left hand), followed by a cross (right hand), and finishes with a left hook. Emphasise the flow of the punches and maintaining proper balance. Rest (Up to 1 minute): Based on intensity, age, and fitness level, take a rest period before the next round.

Round 2: Jab-Cross-Left Uppercut (1 minute): Introduce a left uppercut after the jab and cross. Focus on proper body mechanics for the uppercut. Rest (Up to 1 minute): Adjust the rest period based on individual needs.

 Round 3: Cross-Left Hook-Right Uppercut (1 minute): Begin with a cross (right hand), followed by a left hook, and finish with a right uppercut. Rest (Up to 1 minute): Consider individual factors for an appropriate rest duration.

Round 4: Jab-Right Uppercut-Left Hook (1 minute): Start with a jab, followed by a right uppercut, and finish with a left hook. Rest (Up to 1 minute): Adjust rest time based on the participant's needs.

Round 5: Jab-Cross-Left Hook-Right Uppercut (1 minute): Combine all four punches into a continuous flow, maintaining speed and accuracy. Rest (Up to 1 minute): Individualise the rest period for recovery.

 Round 6: Jab-Right Cross-Left Uppercut-Right Hook (1 minute): Introduce a right cross, left uppercut, and right hook in sequence. Focus on smooth transitions between punches. Rest (Up to 1 minute): Allow for adequate recovery time.

Round 7: Cross-Left Hook-Right Cross-Left Hook (1 minute): Begin with a cross, followed by a left hook, a right cross, and finish with a left hook. Rest (Up to 1 minute): Adjust rest duration based on individual factors. 

Round 8: Jab-Right Uppercut-Left Hook-Right Cross (1 minute): Start with a jab, followed by a right uppercut, a left hook, and finish with a right cross. Rest (Up to 1 minute): Allow for personalised rest based on individual needs.

Round 9: Continuous Flow with Variations (1 minute): Fighter performs a continuous flow of various combinations. Trainer can call out combinations randomly to keep the drill interesting Rest (Up to 1 minute): Adjust rest time as needed for recovery.

Round 10: Cool Down (5 minutes): Light stretching focusing on the shoulders, arms, and core. Discuss any areas for improvement and provide feedback. Tips for the Trainer: Encourage the puncher to connect the punches seamlessly without pauses. 

Focus on maintaining a quick and consistent punching flow. Gradually increase the complexity of combinations as the puncher becomes more comfortable. Adjust the rest periods based on the participant's intensity, age, and fitness level. This version highlights the importance of personalised rest periods between rounds to ensure optimal recovery and accommodate individual variations in intensity, age, and fitness level.