Youth Advanced - Junior Competitive Prep

Mobilisation (5 minutes)

• Jog on the spot: 30 seconds
• High knees: 30 seconds
• Star jumps: 30 seconds
• Arm circles: 15 seconds forward, 15 seconds back
• Hip circles: 10 each direction
• Bodyweight squats: 10 reps
• Shadow boxing on the spot: 30 seconds (fast, full range)

Warm-Up Drills (8 minutes)

Competition-pace shadow boxing (4 mins)

2 x 1.5-minute rounds. This should look and feel like a competition round. Full speed, full range of punches, movement, defence. The coach calls "box!" at the start and "stop!" at the end, simulating a referee.

"When the referee says box, you start. When they say stop, you stop. Get used to the command."

Sharp pad work (4 mins)

Pairs. 2-minute round: fast combinations on pads. 1-2-3, 1-2-body hook-2, double jab-cross. Full speed. Swap. This is the final sharpener before sparring.

Main Session (38 minutes)

Competition Rules Briefing (8 mins)

Sit the group down. This section covers what happens at a boxing show under England Boxing (formerly ABA) rules. Members heading toward competition need to know this.

Bout format (juniors):
- 3 x 2-minute rounds (for cadets 13-14) or 3 x 2-minute rounds (for juniors 15-16). Under-13 bouts may be shorter depending on the organiser.
- 1 minute rest between rounds
- Full protective gear: headguard, gumshield, 10oz or 12oz gloves (depending on weight class), vest

Scoring:
- Judges score clean punches that land on the scoring area (front and sides of the head, front and sides of the body above the belt)
- Clean technique scores. A sloppy punch that lands is worth less than a clean, well-executed punch
- Judges look for: effective aggression (going forward and landing), ring generalship (controlling the space), defence (making the opponent miss), and clean punching

What judges look for in a junior:
"Judges want to see a boxer who looks like they know what they are doing. Clean technique, good footwork, hands up, combinations that flow. You do not need to knock anyone out. You need to outbox them."

Fouls to avoid:
- Holding (clinching excessively)
- Hitting below the belt
- Hitting the back of the head
- Using the head or elbows
- Not stepping back when the referee says break

The corner:
"Between rounds, your coach will talk to you. You have 1 minute. That is not long. You need to listen and execute. I will say one thing to do and one thing to stop doing. That is it."

Technical Sparring in the Ring (15 mins)

5 x 2-minute rounds (matching junior bout length). 1 minute rest between rounds. Light-to-moderate contact. In the ring.

The format simulates competition as closely as possible:

Pre-round ritual:
Both fighters stand in their corners. Coach calls "seconds out" (the signal for corner people to leave). Then "box!" Fighters meet in the centre, touch gloves, and begin.

During rounds:
Coach acts as referee. Stand to the side and observe. If a rule is broken (holding, hitting low), call "stop," correct it, and restart. This teaches members to respond to referee commands.

Between rounds:
Coach goes to each fighter individually and gives corner-style feedback:
- One instruction: "Double up the jab. Your opponent is dropping their lead hand."
- One correction: "Stop backing straight up. Pivot when you are on the ropes."

After round 5:
"If this was a competition, who won? Why?" Let the group discuss. Talk about what the judges would have scored.

Situational Drills (10 mins)

Drill 1: Start of the round (3 mins)
The first 20 seconds of a round matter. Who controls the centre? Who establishes the jab first? Both fighters start in their corners. On "box," they come to the centre and fight for 30 seconds. Reset. Repeat 5 times.

"The start of the round sets the tone. If you walk out slowly and let your opponent take the centre, you are already behind."

Drill 2: End of the round (3 mins)
The last 20 seconds of a round. Coach calls "last twenty!" and both fighters know they have 20 seconds to outscore the other. High output, clean punches, leave a good impression on the judges.

"Judges remember the end of the round most clearly. If you finish strong, you win the round in their memory."

Drill 3: Behind on points (4 mins)
One fighter is told they are losing the fight. They have 1 round to change it. 2-minute round. The fighter who is "losing" must increase output and take the fight to the opponent without being reckless.

"If you are behind, you cannot do the same thing that put you behind. Increase the pace. Take the centre. Make it impossible for the judges to give the round to anyone but you."

Corner Talk Practice (5 mins)

Pairs sit opposite each other. One plays the fighter, the other plays the corner. The "corner" has 30 seconds to deliver instructions.

The format: "Your jab is working. Keep using it. Stop dropping your guard after the hook. Go."

Then swap. Everyone practises giving and receiving corner advice. This is a skill for both the fighter and the coach.

"In competition, you have 1 minute and most of it is taken up with water, breathing, and equipment checks. Your actual instruction time is 20-30 seconds. Make it count."

Conditioning Finish (6 minutes)

Competition-specific conditioning:

• 3 x 2-minute rounds of bag work at competition pace. 1-minute rest between rounds. This matches the bout format.
• Between rounds, members practise corner breathing: slow inhale through the nose, exhale through the mouth. Recover as fast as possible.

Cool Down and Reflection (3 minutes)

Brief stretch:
- Neck stretch: 10 seconds each side
- Shoulder stretch: 10 seconds each
- Quad stretch: 10 seconds each

"Competition is different from sparring. The pressure is bigger, the crowd is louder, and every punch matters more. But the skills are the same. If you can do it in this gym, you can do it in the ring at a show. Trust your training."

Coaching Notes

• This session is only for juniors who have been assessed as ready for competition. They should be able to spar at a controlled level, understand the basic rules, and have parental consent.
• The rules briefing is essential even if members have competed before. Repetition prevents mistakes on the night. A junior who clinches excessively or hits low in competition reflects badly on the gym.
• Keep the sparring light enough that nobody is hurt before an actual competition. Hard sparring close to a bout is counterproductive. The week before a show should be technical, not physical.
• Parent communication matters for junior competition. Before any member enters a competition, ensure parents understand what will happen, the safety measures in place, and what their role is on the night (supportive, not coaching from the crowd).
• Corner practice is an underrated skill. Many coaches have never practised giving instructions under time pressure. This drill improves both the juniors and the coaching staff.
• England Boxing affiliation is required for competition. Ensure members are registered and have valid medical clearance before entering any show.
• For the most nervous members, attend a show as a spectator first before competing. Seeing the environment reduces anxiety significantly.