Advanced Combination Exits

Mobilisation (5 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Hip circles: 10 each direction
• Thoracic rotation: 10 each side
• Ankle circles: 10 each foot
• Bodyweight squats: 10 reps
• Shadow boxing on the spot: 30 seconds, focusing on fluid upper body rotation

Warm-Up Drills (10 minutes)

Progressive shadow boxing (5 mins)

3 x 1-minute rounds. Build the combination length each round.

• Round 1: 2-punch combinations (1-2, 3-4, 1-3)
• Round 2: 4-punch combinations (1-2-3-4, 1-2-3-2, 1-1-2-3)
• Round 3: 6-punch combinations with an exit. Throw 6 punches, then slip or pivot away from the imaginary opponent. This sets up the session concept.

Pad work warm-up (5 mins)

Pairs with pads. Quick review: 1-2-3-2 on the pads. 1-minute rounds each, swap. This re-establishes the base combination that will be extended during the session.

Main Session (35 minutes)

Building the Combination (15 mins)

The target combination for today (coach writes it on a whiteboard or calls it out):

1-2-3-2-body-3-slip-pivot

That is: jab, cross, lead hook (head), cross, lead hook (body), lead hook (head), slip right, pivot left.

Build it one piece at a time on the pads:

Block 1 (3 mins): 1-2-3-2. Four punches. Members already know this. Run it on the pads. 90 seconds each.

Block 2 (3 mins): add the body hook. 1-2-3-2-body. Five punches. The level change after the cross is the challenging transition. Coach demonstrates: after the rear cross lands, drop the level by bending the knees and throw the lead hook to the body. Then stand back up.

Pad holder holds the last pad low for the body hook. 90 seconds each.

Block 3 (3 mins): add the head hook. 1-2-3-2-body-3. Six punches. After the body hook, come back up to head height and throw another lead hook. The body-head change catches the opponent adjusting their guard.

Pad holder holds low pad then high pad. 90 seconds each.

Block 4 (3 mins): add the exit. 1-2-3-2-body-3-slip-pivot. After the last hook, slip to the right (as if avoiding a counter) and pivot on the lead foot to a new angle.

This is the full combination. The slip-pivot is what separates an advanced combination from a reckless one. Without the exit, you are standing in front of the opponent after throwing 6 punches with empty hands. With the exit, you are at a new angle, in guard, ready.

Run the full combination on pads. 90 seconds each. Repeat until both partners have done it 3 times.

Block 5 (3 mins): coach introduces a second combination option:

1-1-2-3-2-body-roll-2

Jab, jab, cross, lead hook, cross, body hook, roll under, cross.

The roll after the body shot is the exit here. Rolling under takes the head offline and loads the rear hand for the final cross.

Run it on pads. 90 seconds each.

Heavy Bag Application (8 mins)

Move to the bags. 3 x 2-minute rounds with 30-second rest.

• Round 1: full combination 1 on the bag. 1-2-3-2-body-3-slip-pivot. Throw, exit, reset, repeat. Coach watches for the exit.
• Round 2: full combination 2 on the bag. 1-1-2-3-2-body-roll-2. Same format.
• Round 3: alternate between the two combinations. Throw combo 1, reset. Throw combo 2, reset. Find a rhythm between them.

Coaching point on the bag: "The bag does not counter you, but pretend it does. If you do not exit after the combination, imagine getting hit. Build the habit now when it is safe."

Light Sparring Application (12 mins)

Sparring gear on. Light contact.

Round 1 (2 mins): both fighters try to land the full combination (combo 1). Light contact. The partner who has the combination thrown at them focuses on defending the exit - can they catch the other person before they complete the slip-pivot?

Round 2 (2 mins): same drill, combo 2.

Round 3 (2 mins): either combination. Fighter chooses which one to throw based on the opening.

Round 4 (2 mins): open sparring. No combination constraint. But the coach is watching for exits after combinations. Fighters who throw a combination and stand in front of their opponent get called out. Fighters who throw and exit get praised.

Change partners between rounds 2 and 3.

Between rounds, coaching points:

• After round 1: "Did the exit work? If your partner caught you after the combination, the exit was not fast enough or not wide enough."
• After round 2: "The roll is harder to time in sparring than on pads. Start the roll earlier than you think."
• After round 3: "I want to see you choose the combination based on what your opponent gives you. If they are backing up, combo 1 works because it covers distance. If they are coming forward, combo 2 works because the roll takes you under their punches."
• After round 4: "That is what advanced boxing looks like. Long combinations, level changes, and exits."

Conditioning Finish (7 minutes)

Combination endurance on the bag:

• 1 minute: combo 1 continuously. Throw, exit, reset, throw again.
• 30 seconds rest
• 1 minute: combo 2 continuously.
• 30 seconds rest
• 1 minute: alternate combos, no rest between. Maximum sustained output with clean exits.
• 30 seconds rest
• 30 seconds: any punches, maximum speed, then exit. Final burst.

Finish with 15 press-ups and a 30-second plank.

Cool Down and Reflection (3 minutes)

Shoulder stretch, wrist stretch, hip flexor stretch, hamstring stretch, calf stretch. 20 seconds each.

"Long combinations without exits are dangerous. You are throwing everything and hoping nothing comes back. With an exit, you throw everything and guarantee nothing comes back. That is the difference between being brave and being smart."

Coaching Notes

• This session requires members who already have solid fundamentals. If someone cannot throw a clean 1-2-3, they are not ready for a 6-punch combination with an exit. Place them on the heavy bag with shorter combinations while the rest of the group advances.
• The exit is the most important part of this session. If members are throwing the combinations but skipping the exit, stop them. "No exit, no point. You just stood in front of someone with your hands down."
• Building one punch at a time is essential. Resist the temptation to give the full combination at the start. Each block adds one element, and each element must be correct before the next one is added.
• The sparring rounds are where the truth comes out. Most members will revert to shorter combinations under pressure. That is normal. The goal is that they attempt the long combination at least a few times per round. Over time, it will become natural.
• For the most advanced members: let them create their own 6-8 punch combinations with an exit. Give them 2 minutes to design it, practise it on pads, then apply it in sparring. Ownership of the combination increases retention.
• The roll exit (combo 2) is technically harder than the slip-pivot exit (combo 1). If the group struggles with the roll, replace it with a backstep exit. Less elegant, but still an exit.
• This session pairs well with the Footwork Under Pressure session. The exits from this session use the same angular footwork drilled in that session.