Two elasticated bands are attached at approximately chest height (to a wall bar, boxing ring or similar). The participant stands with their back facing the attachment in a stepping position (staggered stance) and grasps one end of each band with their hands. The distance should be chosen so that the straps are slightly taut. From this position, the participant takes a step forwards and strikes any combination of 2-5 strokes. Then take a step back to the starting position to begin the exercise again.

Caution:
Grab the bands correctly.

4 elasticated rubber bands (2 per participant)

Skipping in place, alternating between bringing one leg to the ground and lifting the other leg up to navel height with the knee (skipping).

2 skipping ropes (one rope per participant)

The two positions are changed at each round.

Position 1:
Skipping rope by jumping on the spot with both legs.

Position 2:
Holding a medicine ball with both hands in front of the chest in a stepping position (staggered stance). Push the ball to the ground with one arm (side can be varied) and catch it again with both hands. After each kick, shift position slightly without crossing your legs and then kick the ball towards the floor again.

1 skipping rope
1 medicine ball

Every person has an individual perception of pain. That's why it's important to find out the right impact hardness with your partner first. During the sensitisation exercises, you learn to trust your partner.

• Participant A: stands still in the boxing position and gives feedback.
• Participant B: attack with punch combinations 1-3, then step back (cover).

• Participant A: stands still in the boxing stance + 1x counter punch
• Participant B: attack with punch combinations 1-3, then step back (defence)

• Participant A: stands still in the boxing stance + 1x counter punch and step back (defence)
• Participant B: Attack with punch combinations 1-3, then step back (cover) plus counterattack (step forward)

• Participant A: Punch with lead hand to head
• Participant B: Dodges and strikes with lead hand to stomach region

Recognising punch hardness in Light Contact Boxing:
Feedback from opponent (feel), facial expressions (see), punch (hear).

Participant:
1 pair of boxing gloves

Fight 1 vs. 1, whereby the participants are assigned the following tasks:

• Participant A: attack with combo, block, counterattack
• Participant B: block, counterattack, block

Before the fight begins, participant A stands in front of the mat and begins to execute as many punches as possible against the mat on the command "box". The subsequent fight thus begins for him in a fatigued state (fatigue inhibits punching hardness).

1 minute of mat punching + 1 minute of fighting = 1 round (per person)
Each participant should complete 3-4 rounds.

Variant:
Both participants punch the mat at the same time before they start fighting each other (both participants in a fatigued state).

1 soft mat (large)
1 stopwatch

Participant:
1 pair of boxing gloves

From a standing position, touch (an immobile target) in a controlled manner: Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. Participant A tries to keep his eyes open and gives feedback if the blow was too strong or missed.

Participant:
1 pair of boxing gloves

Touch a moving target in a controlled manner from a standing position. Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. A tries to keep his eyes open and gives feedback if the blow was too strong or missed. The distance is constantly readjusted between the individual hits: Participant A takes two steps in any direction after each hit, participant B must follow.

Participant:
1 pair of boxing gloves

Both participants face each other in a boxing position. Competitor B touches his partner on the forehead with light blows. After participant A has felt the hit, he immediately counters by extending his arm in the direction of participant B's forehead. This verifies whether participant B immediately goes back into cover/the defence position after the blow. After some time, swap roles.

Participant:
1 pair of boxing gloves

Two punches are connected fluently: From a standing position, competitor B tries to connect two punches fluently and touch his opponent with both. After the series of punches, competitor A counters by taking one or two steps.

Participant:
1 pair of boxing gloves

Multiple punches on a moving target: Participant A holds their hands in the basic position and moves slowly and constantly in all directions, but does not actively defend. Participant B tries to touch his opponent as often as possible in succession and connect several punches. From time to time (e.g. after approx. 8 hits), participant A counters to check whether participant B is covered. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

Adjust the distance to a fast-moving target and control the (punch) hardness: Participant A is constantly on the move and tries to dodge the punches from participant B using footwork. The defender gives feedback if the punch was too strong. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

Sparring in a three-man team: two boxers and a referee. After a while, the roles are switched.

Participant:
1 pair of boxing gloves

Sparring between two participants, with one always taking the role of the attacker and the other the defender. In the next round, the roles are swapped. The attacker makes sure to constantly cut the defender's path (shorten the path) so that he can immediately move on to the next attack. The defender, for his part, tries to evade the attacker by moving in the shape of a banana.

Participant:
1 pair of boxing gloves

Sparring with restrictions, e.g. both boxers only use the lead hand.

Participant:
1 pair of boxing gloves

Two participants stand opposite each other. One participant moves to the side with a step. The feet remain shoulder-width apart, the foot closer to the direction of movement initiates the movement. The weight is on the balls of the feet, the steps are springy and gliding. The partner constantly tries to remain facing him and imitate all (arm) movements. After a while, the roles are swapped.

No material required

Two participants stand opposite each other on one leg and both hold their fists at head height. One participant sets the positions by jumping with one leg between the tyres laid out on the floor (identical tyre arrangement for both participants). The second participant tries to re-establish the same distance as quickly as possible. After a certain time, change the jumping leg and/or the rollers.

Per group:
8 tyres

The participants stand facing each other in a crotch position (boxing position), grab each other by the upper arms and try to push each other off the mat.

Variant:
The duel is fought on the knees. If any part of the body other than the legs touches the ground, the fight is also lost.

Per group:
2 soft mats (small)

One participant closes their eyes, lets their arms hang loosely and accepts being hit by their partner. The partner touches the forehead and stomach of their opponent as often as possible within a set time without the opponent tensing up. The arm must be fully extended and the fist brought back to the cheek after each hit. Switch roles after a while.

Participant:
1 pair of boxing gloves

Participant A moves in slow motion towards his partner with outstretched arms, whereby he can also turn on his own axis. Participant B dodges the "zombie's" fists with evasive movements and tries to land as many precise hits as possible. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

The participants stand together on a soft mat (in-fight) and try to hit their opponent as many times as possible without being hit themselves. Both participants interrupt the fight as often as they like (very short intervals) with the command "break", whereupon they dissolve the close fighting position. After a short interruption, the participants switch back to close combat.

Variant:
Start the fight kneeling (e.g. change the starting position on the second pass).

1 soft mat

Participant:
1 pair of boxing gloves

1 vs. 1 fight, whereby all hit zones (incl. head) are permitted (= contact). If a participant is hit, they take a step backwards and touch the ground with both boxing gloves before the fight is restarted.

Round duration: max. 1 minute 30 seconds.

It is possible to work with a referee, but this requires a short introduction regarding behaviour + commands.

Participant:
1 pair of boxing gloves

1 vs. 1 fight, whereby only hits to the upper body (T-shirt) are permitted (= semi-contact). If a participant is hit, he takes a step backwards and touches the ground with both boxing gloves before the fight is restarted.

Round duration: max. 1 minute 30 seconds.

It is possible to work with a referee, but this requires a short introduction regarding behaviour + commands.

Participant:
1 pair of boxing gloves

The participants face each other in a walking position and place their front foot in the tyre between them on the floor. Using freely selectable punch variations, the participants try to land as many hits as possible on their opponent while simultaneously dodging or blocking their opponent's punches. The opponent's front foot must not leave the hoop for the entire duration of the exercise.

Participant:
1 pair of boxing gloves

Participant:
1 tyre

Two participants are each equipped with a boxing glove and a game tape, half of which is tucked into the side of their trousers. The boxers try to grab the opponent's game tape with their free hand (without boxing glove) while boxing (on the forehead and stomach). The boxing punches are used to hinder the opponent. Points are only awarded for grabbing the ribbon. Hard hits automatically score one point for the opponent.

Variants:

• Boxing hits score 1 point. Grabbing a game ribbon = 3 points. 10 points = victory.
• Fasten the game ribbon on the side of the free hand or on the opposite side.

Participant:
1 pair of boxing gloves
1 wristband

The participants assume a sitting, kneeling or crouching position and try to land as many hits as possible on their opponent without being hit themselves.

Participant:
1 pair of boxing gloves