🥊 Station 1: Jab Techniques

Focus: Jab punches

Key Movements:

• Jab
• Double jab
• Jab-jab-cross combos

Instructions:

• Keep your hands up
• Punch straight out quickly
• Practice smooth, fast jabs

Success Criteria:

• I can keep my hands up while jabbing
• I can perform 10 smooth jabs in a row
• I can maintain good form for the full 5 minutes

👊 Station 2: Cross Punches

Focus: Cross punches

Key Movements:

• Cross punch
• Power cross
• Cross-hook combos

Instructions:

• Rotate your body when punching
• Use your hips and shoulders for power
• Keep your other hand up to protect your face

Success Criteria:

• I can rotate my body with each cross punch
• I can keep my guard hand up
• I can generate power from my hips

👟 Station 3: Footwork Patterns

Focus: Footwork

Key Movements:

• Side steps
• Forward and backward moves
• Pivots

Instructions:

• Stay light on your feet
• Move smoothly side to side
• Practice moving forward and backward quickly

Success Criteria:

• I can move smoothly in all directions
• I stay balanced throughout the movements
• I can maintain good footwork for 5 minutes

🛡️ Station 4: Defensive Moves

Focus: Defence

Key Movements:

• Slip left and right
• Duck under punches
• Parry and block

Instructions:

• Keep your eyes on an imaginary opponent
• Move your head to avoid punches
• Use your arms to block or push punches away

Success Criteria:

• I can slip and duck smoothly
• I keep my eyes focused forward
• I can perform defensive moves continuously

🔥 Station 5: Combination Routines

Focus: Combinations

Key Movements:

• Jab-cross-hook-duck
• Move forward and backward while punching

Instructions:

• Combine punches with footwork
• Keep your movements smooth and continuous
• Practice a 60-second shadow boxing routine

Success Criteria:

• I can combine different techniques smoothly
• I can maintain rhythm for 60 seconds
• I can flow between punches and footwork

Extension Challenge: Create your own 8-move combination using techniques from all stations!

💭 Reflection