📅 Day: Wednesday
🎯 Focus: Balance (static + dynamic), coordination, and body awareness
⏰ Duration: 60 minutes

🕒 10 Mins – Warm-Up (Top to Bottom)

Goal: Activate stabilizing muscles and improve neuromuscular connection.

Routine:

• Neck rolls + arm swings – 1 min

   

• Hip circles + standing knee raises – 2 min

   

• Toe walks + heel walks – 2 min

   

• High knees + butt kicks (slow tempo) – 2 min

   

• Single-leg hops (front-back & lateral) – 2 min

   

• Wrist rolls + ankle mobility drills – 1 min

   

🧩 1st Part (20 Mins) – Fitness + Basic Balance Skills

Objective: Develop body control using static balance and coordination drills.

Drills (Hold 30 sec or do 3 sets of 10 reps):

1. Single Leg Stand (eyes open & eyes closed)

    

2. Heel-to-Toe Walk (straight line forward & backward)

    

3. Bosu Ball Balance (if available) or Cushion Pad Hold

    

4. Leg Swings – front-back + lateral, balancing on one foot

    

5. Superman Hold (on all fours or lying)

    

6. Side Lunges to Hold (3 sec pause)

    

7. Balance Beam or Line Walk

    

8. One-leg Squats to chair (control > depth)

    

🧠 Tip: Use mirrors or markers for alignment; encourage controlled movements.

🥊 2nd Part (20 Mins) – Advanced Skills + Combat Drills (Balance Integration)

Objective: Train functional balance required in boxing/MMA footwork.

Drills:

• Boxer Stance Hold + Guard Drill – 3 sets of 30 sec

   

• Jab-Cross + Pivot Footwork (on ladder or tape grid) – 3 sets

   

• Lunge-to-Jump Hook Return – 10 reps each side

   

• One-leg shadow boxing with jab-cross combo – 30 sec each leg

   

• Slipping & Counter Drill (on balance beam/tape line)

   

• Partner push balance (resist light force without losing stance)

   

Optional:

• Balance with eyes closed while reacting to cues (coach clap or callout)

   

🧘‍♂️ 10 Mins – Cool Down (Stretch + Breath + Stability Reset)

Routine:

• Seated Forward Fold

   

• Butterfly stretch

   

• Standing quad + ankle stretch

   

• Hip openers (figure-4 stretch on back)

   

• Lying supine twist (each side)

   

• Controlled breathwork (alternate nostril or belly breathing)

   

🗣️ Coach Notes:

• Reinforce the importance of balance in sports and daily movement.

   

• Encourage members to track their balance progress weekly.

   

• Provide regression or challenge options based on member level.

   

✅ Coach Tips:

• Use visual cues (lines, cones, mirrors) to guide corrections

   

• Balance improves with consistency—repeat core drills weekly

   

• Progress by reducing support: from both legs → single leg → unstable surface → eyes closed