Round pacing and a circuit
Ready when: Stance and footwork (b1) and Shadow punches at the air (b2) done.
What you are learning
Boxing happens in rounds: work for a set time, then rest. This card teaches pacing a round, not quitting early and not rushing, with shadow boxing or skipping and a short fitness circuit.
Words on this card Shadow boxing, Round
- Shadow boxing
- Punching and moving at the air, with nobody in front.
- Round
- A set time of boxing, followed by a rest.
Set up
A timer, a mat, a skipping rope if there is one.
Weather: any weather indoors
Show it first for the one teaching
- Start the timer: 1 minute of easy shadow boxing, moving and punching at the air.
- Rest for 1 minute, breathing slowly.
- Choose the exercises for the next round's circuit together from workonfitness.com.
Your part while they practise
Keep the time.
Step by step
- Round 1: shadow boxing or skipping, 1 minute.
- Rest 1 minute.
- Round 2: a circuit of exercises chosen from the workonfitness.com link, 1 minute.
- Rest, then repeat.
How much: 4 rounds of 1 minute with 1 minute of rest 12 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Beat the bell
Finish a set before the timer runs out.
Who plays: the child against the timer; you keep the time.
How to play, turn by turn
- Turns
- Agree the set before each round: odd rounds 30 punches at the air; even rounds 40 skips, with or without a rope
- Start the timer for 1 minute
- Finish the set before the bell, with good form
- 4 rounds
- Fair play
- A younger child's sets are 20 punches and 30 skips.
- Points
- 1 point for each round with the set finished before the bell; 1 extra point if the child can still talk easily at the bell.
- Fouls
- No points for that round
- Stopping to rest during the round
- Sloppy punches (the elbow snapping, the hands dropping)
- Winning
- Beat last session's points.
- 3 points for 1 star
- 5 points for 2 stars
- 7 points for 3 stars
Easier or harder
1-minute rounds.
2-minute rounds.
What you will see, and what to say
- the child quits early
Slow down, keep moving
A slower pace is fine; stopping is not. - they rush
Even pace
The same speed from the start of the round to the end.
Self-check
4 rounds completed with steady breathing.
Stop and get a coach when
Dizziness, chest pain or fainting.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains pacing, conditioning.
awiseathlete.com/sports/boxing/boxing-b3