Multi-Station Pad Rotation

Mobilisation (5 minutes)

• Neck rolls: 8 each direction
• Shoulder circles: 10 forward, 10 back
• Hip circles: 10 each direction
• Thoracic rotation: 10 each side
• Wrist circles: 10 each direction each hand
• Bodyweight squats: 10 reps
• Arm swings across chest: 10 alternating

Warm-Up Drills (10 minutes)

Group shadow boxing (5 mins)

2 x 2-minute rounds with 30-second rest.

• Round 1: basic movement and single punches. Footwork emphasis. Move in all directions.
• Round 2: combination shadow boxing. 1-2, 1-2-3, jab-body-jab. Keep moving between combinations.

Partner warm-up (5 mins)

Pairs. Face each other. No pads or gloves.

• 1 minute: one person moves, the other mirrors (follow the leader in boxing stance)
• 1 minute: swap leader
• 1 minute: one person throws slow-motion jabs, the other practises slips
• 1 minute: swap
• 1 minute: both shadow box together, maintaining distance

This warm-up also sorts the group into pairs for the pad station.

Main Session (35 minutes)

Station Setup

Four stations running simultaneously. 3-minute rounds with 30 seconds to rotate. Members complete 7-8 rounds total (2 full rotations through all stations).

Pair up the class before starting. Pairs stay together at the pad station but change partner when they return to the pad station on the next rotation. This ensures everyone works with different people.

Station 1: Partner Pad Work

The pad holder calls the combinations. Rotate pad holder and worker halfway through each round (coach calls "switch!" at 90 seconds).

Give a combination menu on a whiteboard or shout it out:
- Round 1 (first time at this station): 1-2, 1-2-3, 1-1-2
- Round 2 (second time): 1-2-3-2, 1-2-body, jab-body-jab

Pad holders should vary the timing. Sometimes feed immediately, sometimes wait 2-3 seconds. The worker must react to the pad presentation, not anticipate.

Coaching at this station: watch the pad holders. Many members hold pads poorly - too far away, too close together, not stable enough. Quick corrections: "Keep the pads at shoulder width. Give a little resistance when the punch lands."

Station 2: Heavy Bag Work

Each member on their own bag. The coach gives a focus for each round from across the gym:

• First time at this station: "Work your jab. Double it, triple it. Find your range."
• Second time: "Body and head. Every third combination, go to the body."

If a member does not have a bag (too many members), they shadow box with intensity in front of the mirror.

Station 3: Coordination Drill

Rotate through these drills:

• Tennis ball wall bounces: throw the ball at the wall, catch the rebound in boxing stance. Alternate hands.
• If no wall is available: partner tennis ball throws. Stand 2 metres apart, throw underhand, catch in boxing stance.
• Double end bag work if available (great for timing and accuracy)
• If none of the above are available: footwork cone drill - weave through 6 cones in boxing stance, throw a 1-2 at the end, weave back.

This station provides active recovery from the more intense pad and bag stations while still developing useful boxing skills.

Station 4: Core and Conditioning

• 30 seconds: plank
• 30 seconds: Russian twists (seated, feet off the ground)
• 30 seconds: bicycle crunches
• 30 seconds: plank shoulder taps
• 30 seconds: sit-ups
• 30 seconds: plank hold to finish

If medicine balls are available, substitute Russian twists with medicine ball twists and add medicine ball slams for the final 30 seconds.

Running the Rotation

Set the timer: 3-minute rounds, 30-second rest. Coach starts the clock and calls "ROTATE!" during the rest period.

Rotation order matters. Arrange the stations so that pad work and bag work are not back-to-back. Example order: pads, core, bags, coordination. This gives the arms a break between the two punching stations.

Coach position: spend most time at Station 1 (pads). This is where the technique is taught and where correction makes the biggest difference. Walk to other stations during the rest periods to check form and give quick tips.

Partner rotation rule: when a pair returns to the pad station for the second time, they must find a new partner. This prevents members from only working with their friend and builds gym community. Announce this at the start: "When you come back to pads, find someone you have not worked with today."

Final Two Rounds (6 mins)

After 2 full rotations (8 rounds), run 2 bonus rounds:

Round 9: everyone on the pads with a new partner. Fresh combination: 1-2-3-roll-2 (jab, cross, hook, roll under, cross). This is more complex than what was drilled earlier and serves as a challenge.

Round 10: everyone on the heavy bags. 3 minutes of sustained output. Coach calls the energy level: "50%... 70%... 90%... 100%! Go!" Build to a peak in the final 30 seconds.

Conditioning Finish (7 minutes)

Team conditioning. Split into 2 teams. Relay format:

Each person:
- 10 fast jabs on the bag (as fast as possible, not hard)
- 10 press-ups
- 10 squat jumps
- Sprint to the wall and back

Tag the next person. First team to finish wins.

Run it twice. Losers from the first round get to go first in the second round.

Cool Down and Reflection (3 minutes)

Shoulder stretch, wrist stretch (palm up and down), quad stretch, hamstring stretch, hip flexor stretch. 15 seconds each.

"Rotations like today build your overall boxing fitness - pads for technique, bags for power, coordination for timing, core for stability. Everything connects."

Coaching Notes

• This session is your workhorse session. It works with 10 members or 20. It works when you have 1 coach or 3. The structure handles it.
• The biggest risk is the pad station going unsupervised. Members holding pads for each other without a coach watching will develop bad pad-holding habits that are hard to undo. Prioritise time at that station.
• If you have an assistant coach, put them permanently at the pad station and let the head coach float between the other three.
• For a group with many beginners: simplify the pad combinations. Just jab and jab-cross for the entire session. The rotation and variety provide enough stimulation.
• For a group of experienced members: add a fifth station (sparring or drill sparring) if you have the space and the members have the experience.
• The partner rotation rule is important for gym culture. Members who only work with their friends form cliques. Rotating partners builds a more connected gym.
• Keep the transitions tight. 30 seconds to rotate is enough. If people are slow, start the timer and they will learn to move faster.
• This session does not require any teaching preparation. You can run it on any night, with any group, at short notice. That makes it valuable for when the planned session falls through or when the group is very mixed in ability.