Youth Intro - Juniors Non-Contact

Mobilisation (5 minutes)

Keep it moving. Juniors lose focus during static stretching. Make mobilisation active.

• Jog on the spot: 30 seconds
• High knees: 30 seconds
• Heel flicks: 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 (squat down, stand tall, reach overhead)

Warm-Up Drills (10 minutes)

Footwork relay race (5 mins)

Split into 2-3 teams. Set cones 10 metres apart.

Rules: first person in each line moves from cone A to cone B in boxing stance using step-and-slide only. No running, no crossing feet. At cone B, throw 3 jabs at the air, then run back and tag the next person.

First team to finish wins. Losing teams do 10 squat jumps each.

Run it twice. Second time: move to cone B in stance, at cone B throw a 1-2-3, then move back in stance (no running back).

Simon Says - Boxing Edition (5 mins)

Coach is "Simon." Call commands:
- "Simon says jab" - everyone throws a jab
- "Simon says guard up" - everyone snaps to guard position
- "Cross!" (without "Simon says") - anyone who throws a cross is out
- "Simon says footwork left" - everyone step-and-slides left
- "Simon says slip!" - everyone slips

Last person standing wins. Keep the pace fast. This drill reinforces boxing vocabulary and reactions in a fun context.

Main Session (35 minutes)

Block 1: Jab and Cross (10 mins)

Demonstration (2 mins)

Quick demo of the jab and cross. Keep the explanation short. Juniors learn by doing, not by listening.

Key cues (keep them simple):
- "Hands up, chin down"
- "Snap it out, snap it back"
- "Turn your body on the cross"

Mirror work (3 mins)

10 single jabs. 10 single crosses. 10 jab-crosses. Coach counts out loud. Energy and volume from the coach matters. "One! Good! Two! Faster!"

Pad work (5 mins)

Pairs. One holds pads, one works. 1-minute rounds, swap. Run 4 rounds so everyone gets 2 rounds of work.

Round 1-2: jab only on the pads
Round 3-4: jab-cross

Keep instructions to one sentence between rounds. "This time add the cross. Turn your hip. Go!"

Block 2: Bag Work Competition (10 mins)

Cleanest combo competition

Each junior gets 3 attempts to land the cleanest 3-punch combination on the heavy bag. Coach scores each attempt out of 10 (be generous, but honest). Criteria:

• Guard position before and after
• Punches land clean (not slapping or pushing)
• Good stance throughout
• Returns to guard after the combination

Top 3 scorers get public recognition. Everyone else gets encouragement. "You scored a 7 - your guard was good, but your feet drifted. Next time, plant your feet."

Bag rounds (5 mins)

2 x 2-minute rounds on the heavy bag. Music on if possible. Let them work freely but circulate and correct:
- Stance drifting square
- Hands dropping between punches
- Leaning into the bag instead of staying balanced

Block 3: Combination Game (10 mins)

Number call game

Everyone in a circle around the coach (or spread out in front of the coach). Coach calls a number, everyone throws that punch.

• "1!" = jab
• "2!" = cross
• "1-2!" = jab-cross
• "3!" = hook (demonstrate quickly if not already taught)

Speed up the calls. Mix them up. Add "GUARD!" - everyone snaps to guard position. Anyone whose hands are not up does 3 burpees.

Progression: coach calls a number and a direction. "1, left!" = throw a jab while stepping left. "1-2, back!" = throw jab-cross then step back.

Partner pad game (5 mins remaining)

Pairs. Pad holder calls a number, worker responds. But if the pad holder calls "switch!", they swap roles instantly. The person who was holding pads must throw the combination, and the person who was punching must catch the pads before they hit the floor.

This is chaotic and funny. Juniors love it. It builds quick reactions and keeps everyone engaged.

Block 4: Freestyle (5 mins)

2 minutes on the bags, working whatever they want. Coach circulates and gives individual tips. "Your jab is looking sharp - try doubling it up." "You are throwing hard but your guard keeps dropping. Hands up."

Then 3 minutes of shadow boxing. Put music on. Let them express what they have learned. Some will mimic what they have seen on YouTube. That is fine. Correct the dangerous habits, encourage the creativity.

Conditioning Finish (7 minutes)

Make it competitive. Juniors respond to competition better than raw conditioning.

Team relay conditioning:

Split into 2-3 teams. Each person does:
- 10 fast jabs on the bag
- 5 press-ups
- 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.

Cool Down and Reflection (3 minutes)

Light stretch. Keep it brief - juniors will not hold a stretch for 30 seconds.

• Arms across chest: 10 seconds each
• Touch toes: 10 seconds
• Quad stretch: 10 seconds each

Ask: "What was the best thing you learned today?" Let 2-3 answer. Finish with genuine praise: "You all worked hard. See you next time."

Coaching Notes

• Energy from the coach is everything with juniors. If you are flat, they will be flat. Be loud, be positive, move around the room.
• Keep drilling blocks to 5-10 minutes maximum. Juniors lose focus after that. Games and competitions reset their attention.
• Give positive feedback loudly and publicly. Give corrections quietly and individually. Nobody wants to be called out in front of their mates at age 12.
• If a junior is misbehaving, give them a job: "You are my assistant coach - show the new lad how to hold pads." Responsibility usually fixes the behaviour.
• Safety is paramount. No contact. If two juniors start play-sparring, stop it immediately and explain why. "That is not what we do outside of supervised sparring. If you want to spar, earn it with good technique first."
• Watch for the quiet kid at the back who is not engaging. Pair them with someone friendly, give them extra attention during pad work, and praise them specifically for something they did well.
• Age 10-12 and age 14-16 have very different physical capabilities. If your group spans the full range, pair similar ages together for pad work and scale expectations accordingly.