Practice typically begins with stretching and a good 15 – 20 minute warm up consisted of a variety of jogging, calisthenics, push-ups, crunches and shoulder exercises followed by the 3 main parts of training.
The first part is a few rounds of shadowboxing, where we all work on the fundamentals, balance and endurance while the coaches and occasionally the team members go around giving advice and feedback. Typically each shadowboxing round consists of a specified routine or goal, such as improvising new combinations, maintaining good foot-work, focusing on your head movement, etc.