Solo Drill Work - Station Circuit

Mobilisation (5 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Thoracic rotation: 10 each side
• Hip circles: 10 each direction
• Wrist rotations: 10 each direction
• Bodyweight squats: 10 reps
• Ankle circles: 10 each foot

Warm-Up Drills (8 minutes)

Shadow boxing build-up (8 mins)

3 x 2-minute rounds with 30 seconds rest. Build intensity through the rounds.

• Round 1: jab and cross only. Loose, relaxed, finding the rhythm.
• Round 2: add hooks and uppercuts. Start moving around the space. 70% pace.
• Round 3: full intensity. All punches, all movement, all defence. This sets the standard for the stations.

"When you are working solo, the quality comes from you. Nobody is feeding pads or correcting you. You have to be honest with yourself. If your hands are dropping, fix it. If your feet are lazy, move them."

Main Session (38 minutes)

Station Format

6 stations. Members rotate through all six. 5 minutes per station with 30 seconds to rotate. Total time: 33 minutes.

Post instructions at each station if possible (written on paper or whiteboard). Brief everyone on all stations before starting.

Station 1: Heavy Bag - Combination Focus

5 minutes on the heavy bag. The focus is not power or speed. It is clean, complete combinations with return to guard after every sequence.

Work list (posted at the station):
- 1-2 (jab-cross) x 10. Reset guard.
- 1-2-3 (jab-cross-hook) x 10. Reset guard.
- 1-2-3-2 (jab-cross-hook-cross) x 10. Reset guard.
- 1-2-body hook x 10. Reset guard.
- Freestyle combinations for remaining time. Every combination finishes with guard up.

The bag is always available. The habit of returning to guard between combinations is what separates this station from mindless hitting.

Station 2: Slip Bag

5 minutes on the slip bag. The bag swings at head height. The member stands in range and slips, bobs, and weaves as the bag swings past.

Progression:
- First 2 minutes: just slip. Head goes left, head goes right, following the bag's rhythm.
- Next 2 minutes: slip and counter. Slip the bag, throw a jab. Slip the other way, throw a cross.
- Final minute: continuous. Slip, punch, move, slip, punch, move. Do not let the bag touch you.

This station builds head movement and timing in a way that no other drill replicates. The bag is unpredictable once it starts swinging. Members must react, not plan.

Station 3: Double End Bag

5 minutes on the double end bag. The focus is accuracy and timing. The bag moves after every punch, so the member must adjust distance and angle constantly.

Work list:
- First 2 minutes: single jabs only. Find the timing. Hit the bag cleanly, let it return, hit it again.
- Next 2 minutes: jab-cross. The bag will move after the jab, so the cross must adjust.
- Final minute: freestyle. Any combination. The double end bag rewards accuracy and punishes sloppy technique.

Coach checks this station regularly. Many members have not used the double end bag and will need initial guidance on distance and timing.

Station 4: Mirror Work - Technique Audit

5 minutes in front of the mirror. This is self-coaching time.

Work list:
- 1 minute: check your stance. Feet shoulder-width, staggered, knees bent, weight balanced. Hold it. Study it. Fix what is off.
- 1 minute: slow jabs. Watch the hand travel in a straight line. Watch the shoulder rise to protect the chin. Watch the hand return to guard.
- 1 minute: slow hooks. Watch the elbow angle. Watch the pivot. Watch the guard hand.
- 1 minute: combinations at moderate speed. Watch the transitions between punches. Does the guard drop between punches?
- 1 minute: full-speed combinations. Watch for the mistakes that only appear at speed.

"The mirror does not lie. Use it."

Station 5: Footwork Cones Circuit

Set up 8 cones in a figure-of-eight pattern, spaced 1.5 metres apart. Members move through the pattern in boxing stance using step-and-slide only.

Work list:
- First 2 minutes: figure-of-eight in stance. Forward direction. No crossing feet.
- Next 1 minute: reverse direction.
- Next 1 minute: add a jab at every cone.
- Final minute: add a 1-2 at every cone.

This station develops footwork discipline and the ability to punch while moving. Most members can punch or move, but not both simultaneously.

Station 6: Medicine Ball Core Work

5 minutes of boxing-specific core exercises with a medicine ball.

Work list:
- Russian twists: 20 reps (10 each side)
- Medicine ball slams: 10 reps (full overhead slam to the floor)
- Seated medicine ball rotations: 20 reps (sit with knees bent, rotate the ball left and right)
- Medicine ball sit-ups: 15 reps (hold ball at chest, sit-up, extend ball forward at the top)
- Plank with ball: hold a plank with hands on the medicine ball, 30 seconds

Rest as needed within the 5 minutes, but aim to complete the full circuit. The core powers every punch. This is not filler work.

Second Rotation (5 mins)

After all members complete the 6 stations, run a second pass at their weakest station. Each member chooses where they go. Coach observes and directs anyone who picks their easiest station instead. "Go where you struggled. That is where the improvement is."

Conditioning Finish (6 minutes)

• 30-second fast combinations on the bag, 15 seconds rest x 4
• 20 press-ups
• 20 bicycle crunches
• 30-second plank

Cool Down and Reflection (3 minutes)

Shoulder stretch: 15 seconds each. Chest stretch: 15 seconds. Quad stretch: 15 seconds each. Hamstring stretch: 15 seconds. Wrist stretch: 15 seconds.

"Solo work is where you improve the fastest because nobody else sets the standard. If you pushed yourself honestly at every station, this session was as good as any pad session. If you coasted, you wasted your own time."

Preview: pair this format with pad work rotations when more holders are available.

Coaching Notes

• Set up all 6 stations before the session starts. Transitions should take 30 seconds maximum. Post written instructions at each station to reduce questions.
• This session is ideal for large classes (16-20 members) where 2-3 members share each station at a time. Stagger starts if needed.
• The double end bag and slip bag may be unfamiliar to newer members. Spend 30 seconds demonstrating each before the circuit starts.
• Circulate between stations rather than staying at one. Your presence at a station raises the quality. Visit the mirror station often because members tend to lose focus there.
• For beginners who cannot use the double end bag or slip bag effectively, substitute with shadow boxing or additional bag work. Solo drills are only useful if the member can execute them.
• This format is reusable. Change the specific drills at each station every few weeks to keep it fresh: different combinations at the bag, different footwork patterns at the cones, different core exercises.
• If medicine balls are limited, substitute station 6 with resistance band work or bodyweight core exercises. The exercises should still target rotational strength.