Slip and Roll

A whole hour on not being there — the head moves, the feet stay honest, and punches start missing on purpose.

Boxing
Mixed club class
60 min
Works for 8–18, paired by height
1 coach
Effort 3/5
Boxing gym floor
defence
head movement
slipping
pads
club night

The MatPlans curriculum teamBJJ black belts & coaches · 12+ yrs on the mat

Kit: Gloves and wraps for all, one pair of focus pads per pair, a line of cones per four boxers for slip lines, timer or bell. No contact to any head at any point tonight.

Warm-up10 min

Neck, Knees, Rhythm

Setup: Wraps on, loose swarm. Head movement is knee movement wearing a disguise, so tonight's warm-up lives in the legs and neck.

How it works: Slow head circles and shoulder rolls first, then two rounds: round one, shadow with feet and jabs while sinking two inches lower than usual — feel the knees own the round; round two, no punches at all — two minutes of rhythm bounce with slips left and right on your clap, then rolls under an imaginary hook on your whistle. Thirty seconds rest between. The room should end the warm-up moving like a field of seaweed, not a car park of statues.

Rounds: 2 × 2 min, 30s rest, mobility before

What to say

“Slips are knees and shoulders — the spine stays tall, the waist stays honest.”
“A fist-width off the line is a miss — two fist-widths is a holiday.”
“Eyes level through every slip — if the floor swings into view, you bowed.”

Easier

Slips only in round two, on a slow spoken count.

Harder

Round two goes clap-and-whistle mixed, no pattern — react, do not predict.

Drill12 min

Technical — The Slip and the Roll

Setup: Semi-circle for the build. Two techniques tonight and they are cousins: the slip beats straight punches by moving off the line, the roll beats hooks by moving under the arc.

How it works: Build the slip first on your count — outside, inside, small and sharp. Then the roll: bend the knees, trace a U under the imaginary hook from one side to the other, and rise back into stance already facing the work. Drill the pair: slip-slip-roll on your call, two minutes. Then a minute each way of the classic corridor: slip outside, slip inside, roll under, repeat until it purrs.

The technique, step by step

Slip outside: knees soften, lead shoulder turns, head moves a fist-width off the centre line.
Slip inside: same size, other side, rear shoulder turning through.
Roll: sink at the knees as the hook comes, chin tucked behind the lead shoulder.
Trace the U under the arc, weight passing from one foot to the other.
Rise on the far side back into stance, guard untouched, eyes on the chest.

Key details

Every movement is smaller than it feels — film them once on a phone and watch the shock.
Slips beat straights, rolls beat hooks — mixing them up is how chins get found.

Common mistakes

Bending at the waist so the head dives forward — that is delivering your chin, not defending it.
Rolling with straight legs and a hinging back — the knees do the travelling or nothing does.

What to say

“The roll is a U, not a V — smooth under the arc, no diving, no popping up tall.”
“Legs write the U, the head just signs it — knees bend, spine stays proud.”
“Come up in stance, hands at home — a roll that ends with a wandering guard bought nothing.”
“Exhale through the roll — held breath makes stiff hips.”

Easier

Slips at half depth; rolls on a slow count with a pause at the bottom to check shape.

Harder

Slip-slip-roll flows into a 1-2 on the rise — defence into offence in one breath.

Drill14 min

Slip Lines

Setup: Cone channels down the floor, one per four boxers, queues kept to three or less. Gloves on — the punches woven in later need them.

How it works: Length one and two: slip at every cone, alternating sides, walking pace then rhythm bounce. Length three and four: slip at each cone, roll at every second one. Length five and six: add the answer — slip, then 1-2 on the move before the next cone. Keep lengths flowing so nobody queues longer than they work. Finish with a bonus length at each boxer's honest top speed, shapes holding or the speed comes back down.

Common mistakes

Slipping the same side at every cone — alternate, or the drill teaches a tell.
Racing the line with shrinking slips until they vanish — every cone gets a real fist-width.

Rounds: 6–7 lengths each, rolling queue of 3 per channel

What to say

“The cone is the punch — time the slip as you arrive, not three steps early.”
“Feet keep their rules through everything — step-drag between cones, never a crossover.”
“The 1-2 after the slip goes where they would be — throw it with intent, not decoration.”
“Speed is earned — the shape buys the speed, never the other way round.”

Easier

Slips only, all lengths, walking pace.

Harder

Partner walks beside the line feeding a slow pad-jab at random cones — slip the pad, not the plastic.

The rest of this lesson is free — along with 3 more this week.

MatPlans curriculum team

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