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Lesson 6 - Boxing Techniques & Fitness

Fitness Fundamentals & Lifelong Health

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Year 9

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Health Related Fitness

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Big Question

How can boxing training techniques improve your cardiovascular fitness and build mental resilience for lifelong health?

Learning Objectives

Perform the correct technique for the jab, cross/backhand, hook and uppercut punches
Participate to maximum levels within challenging cardiovascular tasks
Demonstrate resilience when facing difficult physical and mental challenges

Key Outcomes

Students will execute four fundamental boxing punches with correct form and stance
Students will sustain high-intensity cardiovascular exercise whilst maintaining technique
Students will show perseverance and positive attitude during challenging combination work

Equipment & Resources Required

Gloves

15 pairs (30 individual gloves)

Check straps are secure, no tears in padding, appropriate sizes available

Alternative: Heavy-duty gardening gloves or padded work gloves

Shin Pads

15 pairs

Ensure straps are adjustable and padding is intact

Alternative: Foam pads, small cushions, or rolled-up towels

Throw Down Markers

30 markers

Place in pairs around activity area for stance positioning

Alternative: Cones, chalk marks, or masking tape squares

PE Equipment

1 system

Test volume levels, ensure music is motivational and appropriate

Alternative: Bluetooth speaker or tablet with external speaker

Scoring Boards

8 (optional)

Check stability, appropriate height for Year 9 students

Alternative: Stable benches or raised platforms

Key Vocabulary

Jab

A quick, straight punch thrown with the lead hand from the basic stance

Cross/Backhand

A powerful straight punch thrown with the rear hand, rotating the hips and shoulders

Hook

A circular punch thrown with bent arm, targeting the side of an opponent

Uppercut

An upward punch thrown from a lowered position, targeting underneath

Orthodox Stance

Basic boxing position with left foot forward, right foot back, hands up protecting face

Focus Pads

Small, handheld training pads used to practice punch accuracy and timing

Cardiovascular Fitness

The ability of the heart and lungs to supply oxygen during sustained physical activity

Resilience

The ability to bounce back from challenges and maintain effort when tasks become difficult

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic coordination and balance skills
Understanding of personal space and safety
Experience with partner work and taking turns
Basic knowledge of cardiovascular exercise benefits

Current Skills

Fundamental boxing stance and footwork
Four basic punch techniques with correct form
Safe use of boxing equipment (gloves and pads)
High-intensity cardiovascular training through boxing
Resilience and mental toughness development

Next Steps

Advanced boxing combinations and defensive techniques
Circuit training incorporating boxing movements
Self-designed fitness programmes using boxing elements
Understanding of training principles and progression

Milestone Indicators

Consistent correct stance maintained throughout activities

Smooth transition between different punch types

Sustained high work rate without technique breakdown

Positive encouragement given to others during challenges

Key Teaching Points

Maintain correct orthodox stance throughout all punching activities with left foot forward and balanced weight distribution
Keep guard position up protecting face and return hands immediately after each punch for safety and technique
Generate power from ground up through legs, hips and shoulders rather than just using arm strength
Focus on technique quality over power or speed, especially when fatigue sets in during high-intensity work
Encourage resilience and positive self-talk when activities become challenging and uncomfortable
Emphasise the cardiovascular benefits of boxing training for lifelong fitness and health
Promote safe, supportive partnership work with effective communication and encouragement between pad holders and punchers

Common Misconceptions

Boxing is only about aggression - correct by emphasising fitness, technique and mental discipline benefits
Power comes from arm strength alone - teach proper kinetic chain from feet through core to hands
Faster is always better - reinforce that technique quality must be maintained even at high speeds
Boxing stance is static - show how to maintain dynamic balance while moving and punching
Only naturally strong people can do boxing - demonstrate how technique and cardiovascular fitness matter most
It's too dangerous for school - address through proper technique teaching, equipment use and safety protocols

SEN Adaptations

ADHD

Frequent activity changes to maintain engagement, clear boundaries and expectations, regular positive feedback and movement breaks

dyspraxia

Simplified movement patterns initially, additional practice time, larger equipment for easier targeting, step-by-step breakdown of complex movements

autism spectrum

Clear visual schedule of lesson structure, quiet zone available if overstimulated, consistent routines and predictable transitions

visual impairment

Use bright coloured pads for contrast, provide verbal cues for all movements, buddy system with sighted partner for spatial awareness

hearing impairment

Clear visual demonstrations of all techniques, written instruction cards available, visual signals for timing and transitions

physical disability

Seated boxing version using chair for stability, adapted pad heights, modified stance positions, focus on upper body movements

Cross-Curricular Links

English

Technical vocabulary development, giving clear instructions and feedback, active listening during partner communication

Maths

Timing intervals and calculating work-to-rest ratios, measuring heart rate changes, geometry of punch angles and body positioning

Science

Understanding of cardiovascular system response to exercise, biomechanics of force generation, physics of momentum and power transfer

History

Origins and cultural significance of boxing as a sport and fitness activity

PSHE

Building resilience and mental toughness, managing emotions under pressure, supporting others through challenges, understanding stress response

Teacher Guidance

Positioning

Circulate actively during pad work to provide individual feedback, position at edge of circle during circuit activities for overview

Observation Focus

Watch for correct stance maintenance, proper pad holding technique, signs of fatigue affecting safety, positive encouragement between partners

Intervention Points

Step in immediately if technique becomes unsafe, provide additional support for struggling students, adjust intensity if students showing excessive fatigue

Demonstration Notes

Use exaggerated movements for visibility, always demonstrate perfect technique even when showing common mistakes, maintain enthusiasm and energy to motivate students

Verbal Cues

•'Guard up, protect your face!'
•'Quick hands, strong stance!'
•'Breathe through the challenge!'
•'Perfect technique even when tired!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 25m x 20m indoor space, clear of obstacles and with adequate ceiling height for upward punches

Surface Check

Dry, non-slip surface suitable for dynamic movement, checked for holes or uneven areas

Equipment Safety

Safety Checks

•Boxing gloves inspected for tears, loose straps or damaged padding
•Focus pads checked for secure straps and intact cushioning
•Aerobic steps tested for stability and appropriate height
•No hard surfaces near punching areas

Risk Management

Key Risks

•Collisions between students during circuit activities
•Overexertion leading to exhaustion or injury
•Incorrect punching technique causing wrist/hand strain
•Equipment-related injuries from loose gloves or unstable steps

Risk Mitigation

•Clear boundaries established for all activities with adequate spacing
•Progressive skill building from slow to fast, light to powerful
•Constant supervision and technique correction
•Regular hydration breaks and exertion monitoring
•Proper equipment fitting and safety checks

Supervision & Emergency Procedures

Supervision Points

•Position for maximum visibility of all pairs during pad work
•Monitor high-activity areas during circuit challenges
•Watch for signs of overexertion or technique breakdown
•Ensure safe equipment use during transitions

Emergency Procedures

Stop activity immediately, assess injury severity, provide appropriate first aid, contact emergency services if required, notify school leadership