Youth Intermediate - Combination Work

Mobilisation (5 minutes)

Active mobilisation. Keep it moving.

• Jog on the spot: 30 seconds
• High knees: 30 seconds
• Star jumps: 30 seconds
• Arm circles (big): 15 seconds forward, 15 seconds back
• Hip circles: 10 each direction (quick)
• Squat to stand: 10 reps
• Shadow boxing on the spot: 30 seconds (fast jabs)

Warm-Up Drills (8 minutes)

Combination number review (4 mins)

Coach calls numbers. Everyone throws the corresponding punch:
- "1!" = jab. "2!" = cross. "3!" = hook. "4!" = rear hook.
- "1-2!" = jab-cross. "1-2-3!" = jab-cross-hook.

Start slow, build speed. This confirms everyone knows the numbering system before the session uses it.

Footwork and punch warm-up (4 mins)

Pairs. Partner A moves backward in stance. Partner B follows in stance, throwing a jab with every forward step. 1 minute, swap. Then: same drill but B throws jab-cross with every forward step. 1 minute, swap.

This combines footwork with punching, which is the core skill for today.

Main Session (38 minutes)

Block 1: The 1-2-3 at Speed (10 mins)

Pad work (8 mins)

Pairs. 2-minute rounds, swap. Run 4 rounds.

• Round 1-2: 1-2-3 (jab-cross-hook). Focus on speed. The combination should feel like one fluid motion, not three separate punches. "Snap-bang-crack. Three punches, one sound."
• Round 3-4: 1-2-3 with movement. After the combination, the worker steps back or pivots. Then the pad holder resets and the worker closes the gap and throws again.

Coaching cue: "The hook is where most of you lose it. Keep the elbow at 90 degrees. Do not let it go wide. A wide hook is slow and easy to see."

Speed test (2 mins)

Each junior gets 3 attempts to throw the cleanest, fastest 1-2-3 on the pads. Coach scores each attempt out of 10. Criteria:
- Speed (all three punches flow together)
- Technique (guard stays up, hook mechanics correct)
- Power transfer (punches land solid on the pads)

Read out the top 3 scores. Everyone else gets encouragement. "You scored a 7. Your jab-cross was sharp, but the hook needs more pivot. Next time."

Block 2: Combination Competition (10 mins)

Cleanest combo competition

Each junior performs a combination of their choice on the heavy bag. Minimum 3 punches, maximum 6. They choose their combination and announce it before throwing.

Coach scores out of 10. Criteria:
- Technique (correct mechanics on every punch)
- Guard position (hands up before, during, and after)
- Stance (feet in position throughout, no drifting square)
- Recovery (returns to guard cleanly after the combination)

Run 2 rounds so everyone gets 2 attempts. Total their scores.

Top 3 get public recognition. Frame it as skill, not power. "The winner threw a 1-2-3-body hook-2 with perfect technique. Every punch was clean. The guard never dropped. That is what wins."

"This is not about who hits the hardest. It is about who hits the cleanest. In competition, clean technique scores. Sloppy power does not."

Block 3: Themed Bag Rounds (10 mins)

4 x 2-minute rounds on the heavy bag. 30 seconds rest. Each round has a theme:

• Round 1: 1-2-3 only. The combination they drilled on pads. Repeat it all round. Make it automatic.
• Round 2: body and head. Every combination must include at least one body shot. 1-2-body hook, 1-body jab-2-3, body hook-2-3.
• Round 3: speed round. Maximum number of punches in 2 minutes. Light and fast. Count mentally.
• Round 4: freestyle. Any combination. Make it look good. Coach circulates and gives individual tips.

Block 4: Partner Combination Challenge (8 mins)

Pairs. One holds pads. The pad holder calls a combination by number. The worker must throw it correctly and quickly.

Start with 3-punch combinations: "1-2-3!" Then progress to 4: "1-2-3-2!" Then 5: "1-2-3-body hook-2!"

The challenge: the pad holder increases speed. Can the worker keep up?

3-minute rounds, swap. Run twice.

If a worker throws the wrong combination, they owe 5 squat jumps. This keeps the competitive edge and the focus.

Conditioning Finish (7 minutes)

Team relay conditioning:

Split into 2-3 teams. Each person does:
- 10 fast 1-2-3s on the bag
- 5 burpees
- 10 squat jumps
- Sprint to the far wall and back
- Tag the next person

First team to finish wins. Losing teams hold a plank until the winning team counts to 20.

Run it twice. Swap the order so the team that went last goes first.

Cool Down and Reflection (3 minutes)

Brief stretch:
- Arms across chest: 10 seconds each
- Touch toes: 10 seconds
- Quad stretch: 10 seconds each

Ask: "What combination felt the best today? Which one do you want to practise more?" Let 2-3 answer.

"Your combinations are getting sharper. Next session we add defensive movement after the combination. Punch and move. That is the next level."

Coaching Notes

• This session is for juniors who have been training at least 6 months and know the basic punches. If a junior joins who cannot throw a clean jab-cross, scale them back to simpler combinations.
• The competition elements keep juniors engaged. Score generously for effort but honestly for technique. They can tell when you are being fake.
• Age matters within the 10-16 range. A 10-year-old and a 16-year-old have very different physical capabilities. Pair similar ages for pad work.
• Watch for juniors who try to hit the bag as hard as possible during the competition rounds. Redirect: "The scoring is for technique, not power. The cleanest wins, not the hardest."
• Give positive feedback loudly and publicly. Give corrections quietly and individually. This rule applies to adults too, but it matters even more with juniors.
• If a junior is misbehaving during pad work (hitting too hard, not paying attention), give them responsibility: "You are my assistant for this round. Watch everyone else and tell me whose technique is the best."
• For the most advanced juniors in the group, add defensive movement: throw the combination, then slip or bob and weave. This is the bridge to sparring-ready skill.