Drill detail
Boxing Conditioning30-Second Chase
Pressure intervals
3 × 120 seconds (2 minutes) · 60 seconds (1 minute) rest.
Adjust timer
Activity intervals keep their original timing.
Instructions
30 seconds high-pressure pursuit and pad work. 30 seconds controlled technical work. Repeat.
Coach cues
Close space intelligently.
Common mistakes
Running after the pads.
Progression
40 seconds pressure, 20 technical.
Regression
20 pressure, 40 technical.
Coach required
No separate coach required