Women's Confidence Session

Mobilisation (5 minutes)

• Neck rolls: 8 each direction, slow
• Shoulder circles: 10 forward, 10 back
• Arm crosses (hugging yourself alternately): 10 reps
• Hip circles: 10 each direction
• Thoracic rotation: 10 each side
• Bodyweight squats: 10 reps, slow
• Wrist circles: 10 each direction (essential before any punching)

Start talking during mobilisation. "How is everyone? Anyone new tonight?" Set a conversational, welcoming tone from the first minute.

Warm-Up Drills (10 minutes)

Footwork and movement (5 mins)

Everyone spread out. Coach demonstrates boxing stance. Talk through each point:

• Feet shoulder-width apart, lead foot forward
• Knees slightly bent, weight balanced
• Hands up by your cheekbones, elbows in

Move around the room in stance. Step-and-slide: lead foot steps, rear foot follows. No crossing feet. 2 minutes of free movement. Coach walks around giving quick tips: "That is it, keep your hands up. Good footwork."

Then: coach calls directions. "Forward!" "Back!" "Left!" "Right!" Everyone moves in stance. Keep the pace steady. This builds spatial awareness and confidence in moving.

Partner introduction drill (5 mins)

If numbers allow, pair up. Choose your own partner. Stand facing each other in boxing stance, 2 metres apart. One person steps forward with a jab (just the motion, no contact). The other steps back. Then swap. Back and forth, 1 minute.

This gets people comfortable moving with a partner and introduces the jab motion in a low-pressure way.

Main Session (35 minutes)

Technique Block - Jab and Cross (10 mins)

Mirror work (5 mins)

Face the mirrors. Coach demonstrates the jab in slow motion. Keep the explanation clear and brief:

• "Push your lead hand straight out, turn the fist at the end, snap it back. That is it."
• Practise 10 jabs in the mirror. Coach walks around. Correct gently: "Try turning your fist over a little more - yes, like that."

Then the cross:
- "This one comes from the back hand. Turn your hip and shoulder into it. The power comes from your body, not your arm."
- Practise 10 crosses. Then 10 jab-crosses.

Pad work (5 mins)

Pairs (same partner as before, or choose a new one). One holds pads, one works. 90-second rounds, swap.

Round 1: jab only. Pad holder presents lead pad.
Round 2: jab-cross. Pad holder presents lead pad then rear pad.

Coaching tone: "Brilliant, you are getting it. Try snapping it back a bit faster." Avoid technical jargon. Say "turn your body" not "rotate through the kinetic chain."

Important: ask before physically correcting someone's form. "Can I show you something with your elbow? Is it alright if I adjust your stance?" Always ask first.

Partner Pad Work - Build Combinations (10 mins)

Stay in pairs. Build the work:

Round 3 (2 mins each): jab-cross, then the pad holder says "again!" and the worker throws another jab-cross. Get into a rhythm.

Round 4 (2 mins each): pad holder feeds in any order. Maybe two jabs, then a cross. Maybe jab-cross-jab. The worker has to react to what is presented. This is where it starts to feel like boxing.

Round 5 (2 mins each): introduce the hook. Quick demo: "Elbow comes up, pivot your front foot, swing your arm in a short arc." Let people try it on the pads. Some will get it, some will not. Either is fine. They will improve with time.

Heavy Bag Work (10 mins)

Everyone on a heavy bag.

Round 1 (3 mins): work at your own pace. Jabs, crosses, whatever you are comfortable with. Coach circulates and gives individual encouragement. "Your cross is really improving since last time."

Round 2 (3 mins): coach calls combinations for the group. "Jab! Jab-cross! Three jabs! Double cross!" This keeps the group synchronised and adds energy.

Round 3 (2 mins): free round. Two minutes of whatever you want. Hit the bag how you want to hit it. This round is for expression and enjoyment. Some people will throw five punches and stop. Some will empty the tank. Both are fine.

Final minute: 1 minute of light single jabs only. Bring the intensity down. Focus on clean technique to close the bag work.

Bodyweight Strength (5 mins)

Boxing-relevant strength work. No equipment needed.

• 10 press-ups (from knees is fine, full press-ups if able)
• 20-second plank
• 10 squats
• 10 shoulder taps from plank position
• 10 sit-ups
• 20-second plank

Coach does the exercises alongside the group. This builds camaraderie.

Conditioning Finish (7 minutes)

Light conditioning. The goal is to finish feeling accomplished, not destroyed.

• 30 seconds jabs on the bag at 70% effort
• 30 seconds rest
• 30 seconds jab-cross on the bag
• 30 seconds rest
• 30 seconds freestyle on the bag, moderate pace
• 30 seconds rest
• 30 seconds final push - everything you have, max effort
• 30 seconds rest

Finish with 10 press-ups and a 30-second plank.

Cool Down and Reflection (3 minutes)

Extended cool down. Hold stretches for 20 seconds each:

• Shoulder across chest, each side
• Tricep stretch overhead
• Chest stretch against the wall or door frame
• Quad stretch
• Hamstring touch toes
• Hip flexor lunge stretch

Close the session positively: "You all worked hard tonight. Boxing gets easier every session as your body learns the movements. Well done."

If anyone is new, check in with them specifically: "How did you find it? Any questions?"

Coaching Notes

• The most important thing in this session is the atmosphere. Women who are new to boxing often feel self-conscious or worried about looking silly. Your job is to make that feeling disappear as fast as possible.
• Celebrate every small win out loud. "Great jab!" "Your footwork is looking really natural." "That was your best round yet." This is not patronising when it is genuine.
• Never single someone out for doing something wrong in front of the group. Walk over, quietly suggest the correction, demonstrate it yourself, and move on.
• Ask before making any physical correction. Always. No exceptions. "Is it alright if I adjust your guard position?" Wait for a yes before touching.
• Let people choose their own partners for pad work. Being paired with a stranger when you are already nervous makes everything harder.
• If someone is struggling with a technique, give them a simpler version rather than more corrections. "Just focus on the jab for now - we will add the cross next time." Nobody should leave feeling like they failed.
• The free round on the heavy bag at the end is important. It gives members a moment of autonomy and expression. Some women discover they love hitting the bag hard. That moment of empowerment is worth the whole session.
• Keep the music upbeat but not aggressive. The vibe is energetic and supportive, not intimidating.
• If a woman brings a friend, acknowledge both of them and pair them together for pad work. Friends training together is the strongest retention tool.