ROOKIES & CONTENDERS TRAINING CAMP – WEEK #2

DEC 1–7, 2025

Rookies and Contenders youth boxing classes meet on Mondays and Thursdays and follow the same weekly themes as Champs Training Camp. Each session blends age-appropriate boxing skills, movement, strength, and fun in a structured environment.

Youth Training Schedule

Rookies & Contenders Sessions

Monday – Youth Boxing
Footwork, Angles, and Basic Combos
Rookies
  • Welcome and theme: “learning to step and punch with balance.”
  • March in stance with hands up.
  • Side steps while keeping guard.
  • Slow-motion 1–2 punches.
  • Simple stance freeze game.
Contenders
  • Overview of footwork, angles, and basic combinations.
  • Forward, backward, and lateral steps in stance.
  • Hip and torso rotations.
  • Light shadowboxing with 1–2.
Rookies
  • Stance and guard review.
  • Forward and backward steps in stance.
  • Side steps left and right.
  • Mini pivot practice using cones or markers.
  • Step and jab drills with light contact or air punches.
Contenders
  • Step-in jab and step-out jab.
  • Pivots to the left and right.
  • Small angle changes with guard up.
  • Jab–cross while stepping at an angle.
Rookies
  • 1–2 (jab–cross).
  • 1–2–1.
  • “Coach calls the number” punching game.
  • Light bag taps using straight punches only.
  • Short shadowboxing rounds using the day’s combos.
Contenders
  • 1–2–3 (jab–cross–lead hook).
  • 1–2–3–2.
  • 2–3–2.
  • 1–2–slip–2.
  • Bag or shadowboxing rounds using these combinations.
Rookies
  • Simple stance and balance drills.
  • Short movement game (cone zig-zag or stance tag).
  • Light “guard up and move” shadowboxing.
Contenders
  • Bodyweight squats.
  • Front plank or modified plank.
  • Light med ball hold (no throws) for trunk stability.
  • Lateral steps with guard up.
Rookies
  • Easy arm and chest stretches.
  • Gentle leg stretch (quads and hamstrings).
  • Short breathing reset.
  • Group share of “one thing I learned today.”
Contenders
  • Hamstring stretch.
  • Hip flexor stretch.
  • Gentle shoulder and chest stretch.
  • Short breathing reset to close the session.
Thursday – Youth Boxing
Body Shots, High–Low Flow, and Light Strength
Rookies
  • Theme: “punching high and low safely.”
  • Marching with gentle level changes.
  • Side bends and torso rotations.
  • Light shadowboxing with hands up.
Contenders
  • Overview of body shots and high–low combinations.
  • Level changes in stance with guard up.
  • Torso rotations and side bends.
  • Light shadowboxing including head and body targets.
Rookies
  • Level change practice without punching.
  • Tapping the bag at body height.
  • Lead hand body tap with good stance.
  • Rear hand body tap with controlled movement.
  • Combining level change with a single body shot.
Contenders
  • Level change with balanced stance.
  • Lead hook to body pattern.
  • Rear hook to body pattern.
  • 1–2 (head) → 3 (body) combination.
  • Shadowboxing or bag work focused on body shot technique.
Rookies
  • Coach or partner showing HIGH or LOW target.
  • Kids respond with the matching tap (high or body level).
  • Simple patterns such as 1–2 (high) → 1 (low).
  • Short, playful rounds focusing on high–low awareness.
Contenders
  • 1–2 (head) → 3 (body).
  • 1–2–3 (head) → 2 (body).
  • Slip–2 (head) → 3 (body).
  • 1–2–roll–3 (body)–2 (head).
  • Light freestyle rounds using high–low patterns.
Rookies
  • Bodyweight squats.
  • Mini-band side steps (if available).
  • Simple standing “hands up” holds for posture.
Contenders
  • KB or DB deadlift (light load).
  • DB marching knee drive in front rack position.
  • Dead bug on floor.
  • Band rotations standing in boxing stance.
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.