Lesson 8
Today's Focus: Defensive Slip and Roll
Class Schedule
Session A/B:
5 Minutes: Stretching
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Toe Touch – hold 15 seconds then release (x2)
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Neck Half Circles – 3 times
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Shoulder Circles – forward, then backward (5 time each)
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Arm Circles – Clockwise, then counterclockwise (x2)
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Side Bends – 10 bends on each side
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Reach for the stars – 10 seconds
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Child pose – hold for 30 seconds
8 Minutes: Cardio
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Run In Place
- High Knees (1 minute followed by 30 second rest)
- Heels Kicking your bottom (1 minute followed by 30 second rest)
- wide-leg running (1 minute followed by 30 second rest)
- Slow motion running (1 minute followed by 30 second rest) -
Push-Backs
- Push-back to the Right 10 seconds*
- Push-back to the Left 10 seconds*
*Alternate Left and Right after each 30 second rest, do this a total of 10 sets
2 Minutes: Water Break
20 minutes: Boxing Fundamental: Defensive Techniques: Slip and Roll
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Demonstrate – Slip and Roll (5 minutes)
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Defensive Drills – Slip and Roll (15 minutes)
2 Minutes: Water Break
5 Minutes: Cool Down/ Stretching
Key Terms
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Slip - Slip is a dodging motion that allows you to avoid a punch while still being in a position to deliver sharp, damaging punches in return.
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Roll - rolls are defensive moves typically used to evade hooks thrown by your opponent.
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Drill Examples:
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Slip Drill - Watch Example Video
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After students have demonstrated the Slip individually, partner the students up and let one student simulate a straight punch while the other student performs the slip.​​
Each student should do it 10-15 times then switch. The partner that was throwing the punch will will now practice the slip and the partner that was slipping will now throw the punch.
NOTE: Safety is always the most important. The student throwing the punch should know that they are throwing very slow punches. If they are not able to follow instructions they must be asked to sit down and not participate and the a new partner must be assigned.
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Roll Drill - Watch Example Video
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Once the students have demonstrated working knowledge of the roll partner the students up and let one student simulate a hook while the other student performs the slip.
​​Each student should do it 10-15 times then switch. The partner that was throwing the punch will will now practice the slip and the partner that was slipping will now throw the punch.
NOTE: Safety is always the most important. The student throwing the punch should know that they are throwing very slow punches. If they are not able to follow instructions they must be asked to sit down and not participate and the a new partner must be assigned.
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