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Legacy Training Manual

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Legacy Training Manual Boxing/Kickboxing Drills Jab • Count (1, 1-1, low, low-high) • Circling • Heavy Bag or Shield (stationary, circling) • Focus mitt (stationary, circling) • Partners: Attacker jabs high, defender swats • Partners: Attacker jabs high, defender slips • Partners: Attacker jabs low, defender blocks (elbow down and across) • Partners: Attacker jabs high, defender jabs low while evading Jab-Cross • Count (1, 1-2, 1-2-finish) • Circling • Heavy Bag or Shield (stationary, circling, punch and move out) • Focus mitt (stationary, circling, punch and move out) • Partners: Attacker punches high, defender swats • Partners: Attacker punches high, defender slips • Partners: Attacker punches low, defender blocks (elbow down and across) Hook • Count (single, left-right, low-high) • Punch and step aside • Heavy Bag or Shield (stationary, punch and step aside) • Focus mitt (stationary, punch and step aside) • Partners: Attacker hooks, defender ducks • Partners: Attacker hooks, defender ducks and counters (hook) • Partners: Attacker hooks high, defender catches • Partners: Attacker hooks low (body shot), defender catches Jab-Cross-Hook • Count (1-2-3, 1-3 (high), 1-3-3 (high-low-high)) • Punch and step aside • Heavy Bag or Shield (stationary, punch and step aside) • Focus mitt (stationary, punch and step aside) • Partners: Attacker jabs or crosses high (or taps L or R shoulder), defender counters (L hook-R cross or R-cross L hook) (Warrior Combos #9-10) • Partners: Attacker hooks, defender ducks and counters (L hook-R cross-L hook or R cross-L hook-R cross) (Warrior Combos #7-8) • Partners: Attacker hooks high, defender catches and counters (L hook-R cross-L hook or R cross-L hook-R cross) • Partners: Attacker R hooks low then high, Defender covers low and ducks and counters (L body shot-L hook-R cross-L hook) (Warrior Combo #11) Uppercut • Count • Focus mitts • Combos: R uppercut-L hook-R cross-L uppercut and L uppercut-R cross-L hook-R uppercut (Warrior Combos #5-6) o Count o Heavy Bag or Shield o Focus mitts o Partners: Attacker hooks low (body shot), defender catches and counters Page 4 • Combos: R uppercut-L hook-R cross-L uppercut and L uppercut-R cross-L hook-R uppercut (Warrior Combos #5-6) o Count o Heavy Bag or Shield o Focus mitts o Partners: Attacker hooks low (body shot), defender catches and counters • Partners: Attacker L hooks low then high, Defender covers low and ducks and counters (R body shot-R uppercut-L hook-R cross) (Warrior Combo #12) Leg Kicks • Count • Heavy Bag or Shield • Partners: Statue target • Partners: Attacker kicks, defender blocks with shin • Combo: Jab-cross-#2 leg kick, jab-cross-switch #2 leg kick o Count o Heavy Bag or Shield o Mitts and shin block o Partners: back and forth (with swats and shin block) • Combo: L shin block-R cross-L hook-R cross-R leg kick (Warrior Combo #13) o Count o Heavy Bag or Shield o Partners (one at a time, back and forth) • Combo: R shin block-L hook-R cross-L hook-shuffle L leg kick (Warrior Combo #14) o Count o Heavy Bag or Shield o Partners (one at a time, back and forth) Page 5 .
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