Sparring Introduction

Mobilisation (5 minutes)

• Neck rolls: 10 each direction (extra attention to neck for sparring)
• Shoulder circles: 10 forward, 10 back
• Hip circles: 10 each direction
• Thoracic rotation: 10 each side
• Bodyweight squats: 10 reps
• Light jogging on the spot: 30 seconds
• Shadow boxing footwork: 30 seconds forward-back, 30 seconds lateral

Warm-Up Drills (10 minutes)

Technical review shadow boxing (5 mins)

2 x 2-minute rounds of shadow boxing. Focus on the techniques that will be used in sparring today.

• Round 1: jab and cross only. Clean technique. Full extension, snap back, return to guard.
• Round 2: add movement. Jab while moving forward. Jab while moving back. Cross then step back. Create angles after punching.

Pad work review (5 mins)

Quick pairs. 2-minute round: jab-cross on pads, then the pad holder taps the worker's shoulder (lightly) and the worker slips. This introduces the concept of defending while working.

Swap. 2-minute round same drill.

Main Session (35 minutes)

Safety Briefing (5 mins)

Before anyone puts on sparring gear, deliver this briefing. Every word matters.

Rules for today:
1. Light contact only. If your partner asks you to go lighter, you go lighter. No exceptions.
2. Touch the gloves before you start. Touch the gloves when you finish. Respect always.
3. If the coach says "stop," everyone stops. Immediately.
4. Gumshields in, headguards on, 16oz gloves. No sparring without full protective gear.
5. If you feel overwhelmed, raise your hand. The round stops. No shame.
6. No body shots today. No hooks today. Jab and cross only for the first rounds.

Pairing rules:
- Matched by size first, then experience
- No massive weight differences
- Coach assigns pairs. Members do not choose their own for sparring.

The difference between sparring and fighting:
"Sparring is a conversation, not an argument. You are learning together, not trying to hurt each other. If your partner cannot defend your shots, you are going too hard. Look after each other."

Drill Sparring - Controlled (10 mins)

This is not free sparring. It is structured.

Drill 1: Jab only (3 mins)

Partners face each other. Both in full gear. Only jabs allowed. Light contact. The goal is to land clean jabs while defending your partner's jabs.

Coach watches every pair. If anyone is going too hard, stop them immediately: "Lighter. This is practice, not a fight."

After 3 minutes, stop. Feedback: "How did that feel? Did you notice it is hard to jab and defend at the same time? That is what sparring teaches you."

Drill 2: Jab and cross (3 mins)

Same partners. Now add the cross. Still light contact. The addition of the cross means there is more to defend. Remind them: "When you throw the cross, your lead hand must stay up. When they throw, slip or parry."

Drill 3: One attacks, one defends (4 mins)

Partner A throws single jabs (light). Partner B only defends - slips, parries, blocks. No countering. 2 minutes, then swap roles.

This drill isolates the defensive experience. First-time sparrers often freeze when punches come at them. This lets them experience that in a controlled way.

Light Sparring (15 mins)

5 x 2-minute rounds with 1-minute rest between rounds. Coach may need to rotate pairs to balance matchups.

Round 1: jab only. Both fighters. Light contact. Find your range, find your timing.

Round 2: jab and cross. Same partners. Now there is more to think about. Remind: "Guard hand up, move your head."

Round 3: jab, cross, and movement. Encourage using footwork to create angles. "Do not stand in front of each other trading. Move after you punch."

Round 4: new partners if possible (similar size). Same rules - jab and cross only. A new partner feels different. Different reach, different timing.

Round 5: open round. Still jab and cross only (no hooks yet), but freedom to use all the footwork and defence they know. This round should feel the most like real sparring.

Between every round, the coach gives one group-wide tip:
- After round 1: "Keep your hands up between punches. Most of you are dropping your guard."
- After round 2: "Breathe. When you hold your breath, you tense up and tire fast."
- After round 3: "After you throw, move. Do not stand still."
- After round 4: "You are doing well. Last round. Relax and enjoy it."

Group Debrief (5 mins)

Bring everyone together. Gear off.

Ask: "How did that feel?" Let 3-4 people answer. Common answers: "scary at first," "fun once I relaxed," "I forgot everything I learned."

Normalise all of it: "That is exactly how everyone feels the first time. The technique comes back once you get used to the pressure. Today was about experiencing that pressure for the first time."

Conditioning Finish (7 minutes)

Light conditioning. Sparring is already physically and mentally taxing. Do not overload.

• 3 x 1-minute rounds on the heavy bag. Moderate pace. Focus on relaxing into combinations.
• 30-second rest between rounds
• 20 press-ups
• 30-second plank
• 20 sit-ups

Cool Down and Reflection (3 minutes)

Shoulder stretch, neck stretch (extra important), hip flexor stretch, hamstring stretch. 20 seconds each.

"Sparring is a skill, just like jabbing or moving. The first time is always the hardest. It gets easier and more fun every time you do it."

Coaching Notes

• This is one of the most important sessions you will run. A bad first sparring experience can lose a member permanently. Make it positive.
• Watch every pair like a hawk. First-timers sometimes panic and throw hard when they get hit. Step in immediately if power escalates.
• If someone is clearly too aggressive for the group, pull them aside. "You are going too hard. I need you to dial it back to 30%. You are here to help your partner learn, not to win."
• If someone is too nervous to spar, do not force it. Let them watch round 1, then offer to pair them with you or the most experienced member at very light contact.
• Pair first-timers with experienced sparrers who you trust to control their power. Never pair two first-timers together - neither knows how to control the situation.
• No hooks and no body shots in this session. Those come later once members are comfortable with the basics of sparring distance and timing.
• Watch for breath holding. Remind them to breathe. "Exhale when you punch. Breathe between combinations."
• If someone gets caught with a shot that stings, stop the round, check they are alright, remind the partner to go lighter, and restart. Do not let anyone suffer through a round.