1 REPEATING JABS GENERAL TIPS DRILL

1 REPEATING JABS GENERAL TIPS DRILL
1
DRILL
QUICKPUNCHER
DRILL1: REPEATING JABS
REPEATING JABS
GENERAL TIPS
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) A jab is a fast, straight punch with your lead hand.
(2) Use your lead hand to jab the ball.
(3) Twist your wrist as you extend your arm so your hand is flat (palm down) when
you strike the ball.
(4) Start slowly and build up speed as you become more comfortable.
EXTRA CHALLENGE: Jab the ball at different angles to include lateral motion
DRILL
2
QUICKPUNCHER
DRILL2: JAB - cRoSS comBoS
JAB - cRoSS comBoS
GENERAL TIPS
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Use your lead hand to jab the ball.
(2) Follow with a cross; a cross is a straight punch with your strong (back) hand.
(3) Twist your wrist as you extend your arm so your hand is flat (palm down) when
you strike the ball.
(4) Repeat; focus on developing good rhythm and striking accuracy.
EXTRA CHALLENGE: Vary the quantity of each component of this combo
(jab-jab-cross, jab-cross-cross, etc.)
3
Drill
QUICKPUNCHER
DRILL3:JAB - slip - cross
jab - slip - cross
GENEral Tips
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Use your lead hand to jab the ball.
(2) As the ball travels away from you quickly duck your head and shoulders and
shift to the side.
(3) Follow with a cross; repeat the entire sequence.
(4) Focus on developing good rhythm, total body coordination and
striking accuracy.
EXTRA CHALLENGE: Vary the quantity of each component of this combo
(jab-slip-cross-cross, jab-jab-jab-slip-slip-cross, etc.)
Drill
4
QUICKPUNCHER
DRILL4: HooK
HooK
GENEral Tips
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) A hook is a punch that uses the abs and back to swing the arm, which is bent
at 90 degrees, in a horizontal arc.
(2) Hooks can be thrown by the lead hand or the back hand; be sure to engage
your core as you swing.
(3) Alternate hands as you strike the ball.
(4) Focus on timing and rhythm.
EXTRA CHALLENGE: Lower the height of the ball to work on body blow hooks
5
DRILL
QUICKPUNCHER
DRILL5:COMBOS W/BOUNCING
COMBOS W/BOUNCING
GENERAL TIPS
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Use various combinations of punches and slips and incorporate light
bouncing footwork.
(2) DO NOT JUMP; the object is to bounce on the balls of your feet and
coordinate footwork with your strikes.
(3) Focus on timing, rhythm and total body coordination.
DRILL
6
QUICKPUNCHER
DRILL6: COMBOS MOVING R + L
COMBOS MOVING R + L
GENERAL TIPS
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Use various combinations of punches and slips and shuffle your feet to the
right and/or left after each combo.
(2) Work your way around the ball varying the speed and direction you move
(3) Focus on timing and rhythm.
7
DRiLL
QUICKPUNCHER
DRILL7:swim move
swim move
GeNeRAL TiPs
• Remain relaxed and loose when doing drills; do not tense up
• DO NOT use overly powerful strikes; the goal is to work on hand-eye
coordination, quickness and speed
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) This drill is designed to improve your ability to get by a defensive opponent
using your arms.
(2) Set the ball at chest height.
(3) Tap the ball forward and then use either arm to reach forward to the inside of
the ball and sweep it to the outside.
(4) The motion is what an offensive player does when trying to bypass a defender.
(5) Alternate arms during the drill to work on moving to both sides.
DRiLL
8
QUICKPUNCHER
DRILL8: hand taps
HAND TAPs
GeNeRAL TiPs
• Remain relaxed and loose when doing drills; do not tense up
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Stance: Feet shoulder-width apart and offset so your strong side is away from
the ball
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Rather than striking the ball with a punch use open hands and your fingers to
tap the ball.
(2) Using your fingers allows you to focus completely on hand speed, footwork
and coordination and helps develop fluidity and movement.
(3) Change the angle and power of your taps to vary ball speed and
distance traveled.
9
Drill
QUICKPUNCHER
DRILL9:vertical taps
vertical taps
GeNeral tips
• Remain relaxed and loose when doing drills; do not tense up
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Set the ball height approximately 12 inches above your outstretched hands.
(2) Jump and tap the ball to get it moving then jump and tap the ball again.
(3) Continue jumping and tapping for a specified time or until winded.
(4) The focus should be on timing, mid-air body control and improving
reation time.
Drill
10
QUICKPUNCHER
DRILL10: toe taps w/high knees
toe taps w/hiGh kNees
GeNeral tips
• Remain relaxed and loose when doing drills; do not tense up
• Keep your feet moving at all times to enhance fluidity of movement,
coordination and cardio intensity
• Less tension on the cord will allow the ball to travel further and slower; more
tension causes the ball to move less distance and faster
(1) Set the ball at hip height.
(2) Lift one leg at a time to tap the ball with your toes.
(3) Focus on footspeed and high knee lift.
EXTRA CHALLENGE: Raise and lower ball height to work on different leg motion
and levels of knee lift.
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