Focus mitt blast out

11.06.2025

My 1.5 hour client completed 12 x 3-minute rounds of progressive focus mitt work followed by 5 minutes on the heavy bag.

We warmed up with dynamic stretching and muscle activation exercises.

Focus mitt rounds:

1. Footwork only

2. Layers of defence

3. Jabs only

4. Jab/cross only

5. Jab/cross/hooks only

6. Jab/cross/hooks/uppercuts only

7. Cornering

8. Fighting out of the corner

9. Switching levels

10. Setting up overhands

11. Setting up shovel hooks

12. Freestyle

Heavy bag

First 3-minutes: all the above techniques and strategies

Fourth minute: speed punches for 10 seconds, rest 10 seconds

Fifth minute: power punches for 10 second, rest for 10 seconds

The lesson finished with PNF and static stretching.

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