England Boxing drills – week 14

England Boxing Performance Coach Mick Driscoll and guests are putting together weekly boxing drills and training techniques that can be used to help keep fit and improve your skills during the Coronavirus pandemic – and here are week 14’s drills.

With clubs and gyms across the country having been now instructed to close their doors until further notice, these socially distanced sessions will help maintain sharpness while regular training is on hold.

This week’s exercises, led by England Talent Assistant Coach John Stubbs (pictured below), are based around running.

All participants must ensure they have adequate footwear and a safe, appropriate space to train. They must also have no health concerns and participate at their own risk.

Day 1

• Completed a one mile timed run as quickly as you can.
• Plank for one minute.
• Side plank one minute each side.

Day 2

• Complete a measured run for as far as you can for the duration of a round. (one minute 30 seconds for Schools, two minutes for Juniors and three minutes for Youth and Elite). Complete three rounds with one minute of recovery in between.
• Plank for one minute 30 seconds.
  Side plank for one minute 30 seconds each side.

Day 3

• Lamppost sprints for the duration of a round (sprint/walk). Complete three rounds with one minute of recovery.
• Plank for one minute 30 seconds.
• Side plank for one minute 30 seconds each side.

Days 4 and 5

Repeat days  one and two, trying to beat both your time and distance.

Plank for two minutes.
Side plank for two minutes each side.

Before each session make sure you have mobilised and warmed up sufficiently. After the session make sure you do a good cool down bringing your heart rate back down and then stretch off all the muscles you used.

If the duration of the plank exercise is too long, then just hold it as long as you feel comfortable.