top of page
Pad-work 1-3

Note:
 

  • All drills begin left-foot forward regardless of dominance
     

  • Cues in bold are typically vocalised during drills
    e.g. "Front hook" = "Hook"

9s core pad-work drills 1-3

Pad-work 4-6
Pad-work drill #1

  1. 1-2 (Front punch, back punch - in quick succession)

  2. Front hook

  3. Back straight punch

  4. Duck under

  5. Back straight punch

​

Pad-work drill #2

  1. Front punch

  2. Front hook

  3. Stepping elbow

  4. Reverse-turning elbow

  5. Duck under

  6. Back straight punch

​

Pad-work drill #3

  1. Front Back fist

  2. Spinning Back fist

  3. Jumping/Spinning Back fist

9s core pad-work drills 4-6

Pad-work 7-9
Pad-work drill #4

  1. Front back fist

  2. Front/sliding side kick

  3. Stepping side sick

  4. Reverse-turning-jumping side kick

  5. Duck under

  6. Back straight punch

​

Pad-work drill #5

  1. 1-2 (Front punch, back punch - in quick succession)

  2. Duck under

  3. Back straight punch

  4. Front/Sliding roundhouse

  5. Back roundhouse

  6. Roundhouse 360

  7. Duck under

  8. Back straight punch

​

Pad-work drill #6

  1. Front straight punch

  2. Step forwards front straight punch

  3. Spinning backfist

  4. Roundhouse

  5. Reverse turning hook kick

  6. Duck under

  7. Back straight punch

9s core pad-work drills 7-9

Pad-work movement tempo
Pad-work drill #7

  1. Counter hammer fist low

  2. Front hammer fist high

  3. 1-2-3 (Back hammer fist, front hammer fist, back hammer fist in quick succession

  4. Duck under

  5. Back straight punch

​

Pad-work drill #8

  1. Counter front elbow

  2. Sliding front elbow

  3. Reverse turning elbow

  4. Reverse turning elbow

  5. Duck under

  6. Back straight punch

​

Pad-work drill #9

  1. Slip right

  2. Back straight punch

  3. Slip left

  4. Front hook

  5. Duck under

  6. Back straight punch

9s core pad-work drills movement & tempo

bottom of page