Mitt Blitz: 20-10 Speed Punching Intervals

A high-intensity partner interval: for 20 seconds the puncher throws fast, nonstop straight punches into the mitts, and during the 10-second break partners switch roles. It develops anaerobic endurance and hand speed while holding technique under fatigue.

How to play

1. Pair students with one set of mitts and gloves; the holder stands in a half squat with the mitts together in front of the chest (2 min).
2. Practice the blitz at medium speed: short alternating straight punches, elbows not fully locked, exhaling on each punch (3 min).
3. Block 1 (4 min): eight rounds of 20 s blitz and 10 s switch, so each student punches four times.
4. Active rest (2 min): walk, drink water and take a 60-second pulse count.
5. Block 2 (4 min): same format, but the holder calls "high" (forehead height) or "low" (chest height) during the blitz.
6. Rest (2 min) and an optional two-minute block 3 for those who want it; everyone else does shoulder stretches (3 min).

Rules

• The holder keeps the mitts together and steady; if tired, say so and slow the pace.
• Technique comes first: if the fist opens or the wrist bends, slow down.
• Nobody punches during the 10-second break.
• Anyone who feels dizzy or has shoulder pain stops and walks.

Variations

Adaptations

• For limited mobility, punch from a chair with the holder kneeling in front.
• For students with autism, call the timer out loud and always use the same start signal.
• Students with lower fitness punch every other round and rest during the others.

Learning goals

• Keep punching technique under fatigue.
• Experience a high-intensity interval effort.
• Record and compare heart rate after exercise.

Equipment for a class of 25

• focus mitts (pairs): 13
• foam gloves (pairs): 13
• stopwatch: 1

Teacher tip

An interval timer playing through a speaker frees you up to coach. Watch for shrugged shoulders and held breath, and cue students to exhale on each punch.

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