One participant slowly strikes a straight line towards their partner's forehead. The opponent dodges and strikes back:

Leading hand:
When countering with the leading hand (example left side), the front foot remains stable in place, the weight is shifted to the rear (right) foot (tilt the upper body slightly backwards). To avoid the opponent's punch, the body weight is not only shifted backwards, but the upper body is also tilted to the side (outwards - to the right). Finally, you follow up with your own punch (jab) with the (left) lead hand (on the "inside" side).

Punching hand:
When countering with the punching hand (right side example), you take a step to the (left) side (sidestep), shifting your weight to the front (left) foot. Finally, the own punch (straight) follows with the stronger hand (on the "inner" side).

Exercise:
In groups of 2, the evasion including the counter punch is practised. This involves dodging twice to one side and then to the other (lead hand and punching hand). The sequence of movements is practised very slowly at first; the speed can only be increased once the sequence of movements has been completely mastered. The roll can be changed after each pass (twice on the left and right side) or after several passes. In order to gain more confidence in the sequence of movements, several passes in succession are suitable. It also makes sense to change partners from time to time (variety and different levels of participants). The instructor can make the exercise more difficult by no longer clearly defining the attacking side (e.g. 5 attacks - side arbitrarily determined by the attacker - role change - partner change).

Participant:
1 pair of boxing gloves

One participant strikes a straight line at their partner's forehead height. The opponent dodges to the side with a quick sideways movement of the upper body (punch with the right, dodge to the left). When avoiding, both fists remain up to cover, the boxer maintains eye contact with the opponent throughout the exercise. Perform the exercise on both sides and switch roles after a while.

No material required

Participant A slowly executes various punches against participant B and gives him enough time to adapt his defence. Strikes and their defence:

• Straight to the head ►Head cover (inside hand block) / Side avoidance
• Straight to the body ►Elbow block
• Side chop ►Rolling avoidance

After some time, switch roles.

Variant:
Discuss the sequence of punches together and execute the punches faster accordingly.

Participant:
1 pair of boxing gloves

One participant slowly strikes a straight line towards their partner's forehead. The partner evades by taking a long step backwards. The movement impulse is created by a powerful kick backwards with the front foot, at the same time the back foot is moved back significantly and finally the front foot is pulled in. After the backward step, make sure that the distance between the feet matches the starting position again.

Exercise 1a:
Participant A: left/right punch - step backwards / participant B: 2x block left/right - straight -> constant role reversal
Exercise 1b:
Participant A: analogue 1a plus straight / participant B: analogue 1a plus step backwards -> constant role reversal

Variant:
The groups of 2 are constantly in motion (shifting in the basic position forwards/backwards, left/right). On the command "top" from the leader, the combination (exercise 1a/1b) is performed.

Participant:
1 pair of boxing gloves

One participant throws a "slap" (a sideways punch) at their partner's forehead. The partner dodges by ducking and moving slightly sideways towards the punching arm (the nose draws a circle in the air). When avoiding, both fists must be held at the temple and the boxer must maintain eye contact with the opponent throughout the exercise. Perform the exercise on both sides and switch roles after a while.

No material required

One participant slowly strikes a straight line towards their partner's forehead. The partner evades by taking a step to the side:

Variant 1:
In a staggered stance (starting position), move the rear foot by approx. 90 degrees to one side or the other (correct step to the side, foot is lifted off the floor), then perform the same movement with the front foot (distance between the legs again corresponds to that of the starting position) and turn the upper body (chest finally points in the same direction as the feet - displacement corresponds to a quarter circle). The evasive manoeuvre can also be performed with the front foot, which is moved first (the back leg is pulled behind).

Variant 2:
Practically identical movement as described above, except that the front foot is always moved first. It is placed on the tips of the toes in order to rotate the body and the rear foot into the new position (with momentum, so to speak). This movement is called a "pivot" and, as a metaphor, you can imagine that the front foot is used to stub out a cigarette on the floor or remove chewing gum from the sole.

No material required

The movement is practised as follows:
The foot at the back in the direction of movement pushes off the floor and the foot at the front is placed 10-15cm in front. The rear foot is then pulled back so that the original starting position is restored. The movement is dynamic, gliding light-footedly over the floor. The movement can also be performed with small flat jumps. It is important to ensure that the movement is always practised in combination with the boxing position.

No material required

One participant circles the tyre with small readjusting steps, while the second participant tries to stay opposite. The participants take small flat (sideways) steps on the balls of their feet. The distance between the feet is not less than shoulder width. The foot closer to the direction of movement goes first, the second foot is only pulled up to shoulder width. Change roles after a while.

Per group:
1 tyre

The participants glide sideways from tyre to tyre in a boxing position. One participant leads and the other reacts accordingly and follows their partner.

8-12 tyres

Moving from marker to marker (6 cones) in double cover, taking care not to cross your feet and keeping your legs shoulder-width apart. At the end of the course there is a short fight with the partner (first hit wins). The loser performs two quick squats. Both participants then start the movement exercise from the front (the two lanes are next to each other or opposite each other).

12 marking hats (6 per participant)

Participant:
1 pair of boxing gloves

A slalom is run between stakes in double coverage (do not cross your feet but keep them shoulder-width apart).

Variant:
Competition form against another participant (optioanl: the slower one does 5 push-ups/torso bends/extension jumps).

7/14 stakes

One way of blocking from the basic position is simply to turn out the respective hand and bring it forwards (crosswise) in order to ward off/block the attacker's punch with the palm of the hand (fist against palm).

Participant:
1 pair of boxing gloves

This sequence of movements combines blocking and dodging with a counter (lead hand and punching hand). One participant slowly strikes 4x in the direction of their partner's forehead (2x left/right). The defender blocks the punches twice (left/right) and then dodges twice and simultaneously performs a counter-punch (left/right).

Blocking:
When blocking, the respective hand is turned out from the basic position and brought forward (crosswise) to ward off/block the attacker's punch with the palm of the hand (fist against palm).

Leading hand:
When countering with the leading hand (example left side), the front foot remains stable in place, the weight is shifted to the rear (right) foot (tilt the upper body backwards slightly). To avoid the opponent's punch, the body weight is not only shifted backwards, but the upper body is also tilted to the side (outwards - to the right). Finally, you follow up with your own punch (jab) with the (left) lead hand (on the "inside" side).

Punching hand:
When countering with the punching hand (example right side), you take a step to the (left) side (sidestep), shifting your weight to the front (left) foot. Finally, the own punch (straight) follows with the stronger hand (on the "inner" side).

Exercise:
In groups of 2, the blocking and dodging including the counter punch is practised. This involves blocking and dodging twice on one side and then on the other (lead hand and punching hand). The sequence of movements is practised very slowly at first; the speed can only be increased once the sequence of movements has been completely mastered. The roll can be changed after each pass or after several passes. In order to gain more confidence in the sequence of movements, it is advisable to do several passes in succession. It also makes sense to change partners from time to time (variety and different levels of participants). The instructor can make the exercise more difficult by no longer clearly defining the attacking side (e.g. 2 attacks each to block and evade - side arbitrarily determined by the attacker - change roles - change partners).

Participant A: 2x punch left + right (jab + straight) / Participant B: Block left + right plus dodge with counter (lead hand and punching hand)

Variant:
All participants perform the sequence of movements (= participant B; see above) together (same front - rotate the alignment by 90 degrees after each pass). The instructor counts slowly from 1-4 for the individual steps (block left - block right - dodge incl. counter with the lead hand - dodge incl. counter with the punching hand). The instructor takes the opportunity to make corrections.

Participant:
1 pair of boxing gloves

Position:
Elbows close to the upper body, arms remain where they are in the boxing position, slight shoulder rotation against the punch (3cm).

• Participant A: punch with lead hand
• Participant B: block with punching hand

• Participant A: punch with lead hand, block with punching hand
• Participant B: Block with punching hand, counter with jabbing hand

Variation:
Apply what you have learnt in a short 1:1 match (slowly + carefully; don't hit too hard at the beginning).

Participant:
1 pair of boxing gloves

From the shoulder-width boxing position, a tennis ball is bounced with one hand while the other hand is always held at the temple. The participant moves freely on their feet as if on a track (forwards, backwards, sideways - also in a circle, bouncing the tennis ball at the same point).

Variant:
A fight between everyone (or duel): the participant whose tennis ball touches the floor or is held twice in succession completes an additional task (press-ups, stretch jumps, squats). The opponent's tennis ball may be touched, but there is no physical contact.

1 Tennisball

Exercise 1:
Static form: From the shoulder-width boxing position, bounce a tennis ball (in a hoop) with one hand, keeping the other hand on your temple at all times. Change which hand is bouncing the tennis ball from time to time.

Exercise 2:
Dynamic form: Move the tennis ball between the rings (bouncing on the feet) without touching them.

Exercise 3:
On a command from the instructor ("top"), swap the tennis ball with a partner.

Exercise 4:
At the instructor's command ("top"), try to steal another participant's tennis ball without losing your own ball.

Exercise 5:
All against all (elimination match): whoever loses their ball is eliminated (possibly perform additional tasks).

Per participant:
1 tennis ball
1 tyre

Two participants stand on two lines about 5 metres apart. One participant calls out an addition with two-digit numbers (e.g. "34 plus 23") and then runs to their opponent to score a hit. If he scores before the attacked player can complete the task, he receives one point. The defender receives a point if he states the result before he is hit. In the next round, the roles are swapped. Who has scored a certain number of points first or has scored more points after a certain time?

Variant:
Only shoulder and torso hits are counted.

Participant:
1 pair of boxing gloves

The participants practise adopting the basic stance:
The boxing stance is the starting and finishing position for all attack and defence techniques. From a shoulder-width stance, one foot is moved slightly forwards and the knees are bent slightly. The foot that is on the opposite side to the stronger hand is moved forwards (e.g. right-handers have the left leg in front). As an exercise, the participants can stand on a line to place one foot forwards from there. The correct distance between the feet is achieved when the heel of the front foot is just in front of the line (the back foot remains in place - toe on the line). At the same time as stepping forwards, the hanging arms are bent, the hands are clenched into fists and raised to head height. The strong hand (on the side of the back leg) is practically on the cheek, the weaker hand (on the side of the front leg) is held slightly in front of the head at approximately eye level. The weaker side corresponds to the lead hand (jab) and the stronger to the punching hand (straight).

Variant:
To assume the basic stance, you can also simply take two steps forwards from a shoulder-width stance and then stop and assume the basic stance. It is only important that the first step is taken on the side where the stronger hand is located.

Exercise:
From the shoulder-width stance with hanging arms, assume the basic position several times. Small shifts are incorporated in between.

No material required

The participant tries to keep 3 juggling scarves in the air for as long as possible. The participant is in double cover and pulls the scarves upwards by crossing their arms over the scarves.

6 juggling cloths (3 per participant)

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner changes).

Variant:
As a league game/royal tournament (winner advances, loser relegated).

No material required

The participants lie in a prone position facing each other (head facing their partner). At the same time, they raise their upper body and hand each other a medicine ball. The upper body is lowered and the participant with the ball brings it to their forehead and then stretches their arms forwards again. The partners perform the exercise again (raising the upper body), with the other participant now bringing the ball to their forehead.

2 soft mats (small)
1 medicine ball

From the boxing position, the medicine ball is pushed against the wall and caught again at head height.

1 wall
1 medicine ball

Two participants lie on their backs with their legs bent opposite each other (legs pointing towards their partner; possibly hook each other's feet). At the same time, the participants perform a torso bend (raise/lower upper body) and hand each other a medicine ball (easy to difficult: hold ball in front, hold ball in front of chest, hold ball up with arms outstretched).

Variant:
One participant holds the claw with raised upper body towards the partner, who in turn also hits two straight lines on the claw with raised upper body. Both participants then perform a torso bend so that the claw can be handed over when the upper body is raised again. During the next exercise (trunk bend), the other participant now hits the claw, etc.

2 soft mats (small)
1 medicine ball

Variant:
1 claw

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the medicine ball is held in a boxing position in front of the head (one hand under the ball, one hand resting on the side of the ball). Participant B is standing approx. 1-2 metres away from their partner. Participant A pushes the ball towards their partner by simultaneously lifting their torso and stretching out their throwing arm. The partner holds the ball briefly and then throws it back again. Participant A changes throwing arm with each pass and does not touch the floor with their shoulders during the entire exercise (do not raise their upper body too high to ensure constant tension in their torso).

Variations:

• Heavier medicine ball
• Participant B throws the ball back immediately.
• Participant B stands further away.

Pro Gruppe:
1 Medizinball
1 Weichmatte (klein)

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the fists are doubled in front of the head (hands at chin height). Participant B stands upright at his partner's head height with bent forearms (90 degrees at the elbow joint). Participant A raises his upper body explosively, rotates his upper body slightly and strikes crosswise against the hand of participant B (strikes with the left and right fist alternately). The upper body is lowered between repetitions, but the shoulder blades do not touch the floor.

Variant:
Lift the upper body, perform 3 alternating punches (e.g. li-re-li) and lower the upper body again.

Per participant
1 pair of boxing gloves

Per group
1 soft mat (small)