Alternate between multiple punches and sprawls, adding two more punches every time your students stand up.
Adults | Cardio | Punching | Sprawl | Warm Up
This drill uses a jab-cross combo with sprawls, increasing the number of repetitions all the way up and climb back down, just like a ladder.
Warm Up | Striking | Sprawl
For this drill your students will hop on one foot down the agility ladder both forward and backward. The backward movement has several implications to sparring.
Speed | Agility | Agility Ladder | Balance
This drill works best with very large classes. The shield holders for the drill will mix themselves up so the striker has to locate them and react quickly.
Speed | Power | Coordination | Reaction Time | Partner Drill | Self Defense