ROOKIES & CONTENDERS TRAINING CAMP – WEEK #3

DEC 8–14, 2025

Rookies and Contenders youth boxing classes meet on Mondays and Thursdays and follow the same core themes as Champs Training Camp. Week 3 focuses on jab and footwork foundations, then defense, head movement, and simple counters in a safe, age-appropriate way.

Youth Training Schedule

Rookies & Contenders Sessions

Monday – Youth Boxing
Jab, Footwork & Simple Combos
Rookies
  • Theme: “using the jab to find your distance.”
  • Marching in stance with hands up.
  • Forward and backward steps along a line or cones.
  • Gentle arm circles and shoulder rolls.
  • Slow-motion single jab practice in the air.
Contenders
  • Overview of jab as range-finder and setup punch.
  • Forward, backward, and lateral steps in stance.
  • Dynamic hip and ankle prep.
  • Light shadowboxing round using only the jab.
Rookies
  • Stance and guard review: feet, hands, and balance.
  • Step-forward jab and step-back jab with light contact or air.
  • Side-step jab to the left and right.
  • Simple cone or line drill: step, jab, and reset.
Contenders
  • Step-in and step-out jab with a clean guard return.
  • Small angle step then jab from the new line.
  • Double jab while moving forward.
  • Jab, small angle, jab again (staying balanced).
Rookies
  • 1 (single jab) on coach’s call.
  • 1–1 (double jab) game: two quick taps, then reset.
  • “Red light / green light” with jabs and steps.
  • Short shadowboxing round using only jab and movement.
Contenders
  • 1–2 (jab–cross) and 1–1–2 patterns.
  • Jab–cross, move, jab–cross again.
  • Light bag or target work mixing single, double, and triple jabs.
  • Shadowboxing with light combos built off the jab.
Rookies
  • Stance-walk relay (forward, back, side to side).
  • “Tag the cone and return to stance” drill.
  • Guard-up march or light shuffle with coach counting reps.
Contenders
  • Lateral shuffles with stance maintained.
  • Forward/backward stance walks with quick stops.
  • Light bodyweight work (squats, hip hinge) between movement sets.
Rookies
  • Easy arm and chest stretches.
  • Gentle leg stretch (quads and hamstrings).
  • Short easy breathing and “one thing I did well today.”
Contenders
  • Hamstring and calf stretches.
  • Hip flexor and glute stretch.
  • Brief breathing reset and optional quick takeaway from the session.
Thursday – Youth Boxing
Defense, Head Movement & Simple Counters
Rookies
  • Theme: “hands up and moving your head to stay safe.”
  • Marching with hands glued to the cheeks.
  • Gentle side-to-side head movement drills.
  • Torso twists and light shoulder mobility work.
Contenders
  • Overview of slipping, rolling, and keeping a tight guard.
  • Neck and upper-back prep.
  • Light shadowboxing emphasizing defense-only movement.
Rookies
  • Hands-up posture drill (freeze in stance on command).
  • Small “duck” under coach’s hand or low rope.
  • Side-to-side head movement while keeping feet planted.
  • “Statue and move” game: freeze, then move the head only.
Contenders
  • Slip left, slip right from stance.
  • Roll under an imaginary hook.
  • Basic parry motions for straight punches.
  • Short “defense-only” shadow round (no punches yet).
Rookies
  • Coach shows “incoming punch” with a hand pad or glove.
  • Kids cover or duck, then tap the bag once with a straight punch.
  • Game-style drill: defend first, then one punch back.
  • Short rounds alternating between defense and gentle taps.
Contenders
  • Slip–2 and slip–2–3 patterns (shadow or bag).
  • Roll–3–2 (roll under, hook–cross).
  • Parry–jab and parry–1–2 sequences.
  • Bag or shadow rounds focusing on “defend then answer back.”
Rookies
  • Partner or coach “tag” game with kids moving in stance and covering.
  • Short stance-walk relay with hands up.
  • Bodyweight squats and simple “guard hold” drill (hands up while walking).
Contenders
  • Bodyweight squats or split squats.
  • Mini-band side steps (if bands available).
  • Light core work: dead bug, plank, or bear-hold variations.
  • Optional band rotation in boxing stance for trunk strength.
Rookies
  • Easy hamstring and quad stretches.
  • Gentle upper-body stretch for shoulders and sides.
  • Short breathing practice.
  • Group share of a highlight or “favorite moment” from class.
Contenders
  • Hamstring and hip flexor stretches.
  • Open-book T-spine rotations.
  • Gentle neck stretches.
  • Brief breathing reset to close the week.