CAIRO Coaching

🥊 Adapt your drills. Make them as transferable to real-life scenarios as possible.

We started this drill with a single incoming shot, because it’s a great way to build your eyes, reactions and ability to recognise patterns. 🥊

We also add a little Fight IQ. 🧠

If every time you, your opponent answers with a jab or any other single shot, you can start to spot that pattern. 🚨

Once? Could be coincidence.
Twice? Worth noticing.
Every time? You’ve found a pattern. ✅

Now you can start anticipating it and planning your response before the shot is even thrown.

That’s the idea: see it → recognise it → predict it → respond. 🧠

We used the jab as the development tool for this drill, but the principle applies to any single shot.
But let’s be honest… how often does someone in a fight throw one punch at a time? 🤔

Single-shot drills are an important stepping stone for developing reactions, your eyes and Fight IQ. But once those skills start developing, we need to make things more realistic. ✅

That means dealing with multiple shots, because that’s far more likely when someone is actually trying to hit you.

So this time:
🥊 Jab–cross → right slip → kick back to set up the body shot.

Then we changed it:
🥊 Jab–cross → kick back laterally → create space for the right hand.

The exact counter isn’t the main point. The goal is to get your brain comfortable with seeing, adapting and making decisions when things don’t go exactly to plan.

Whether you want to compete, get fit, lose weight, learn something new, build confidence or simply challenge yourself, good technique still matters. ✅

You might never compete — and that’s absolutely fine.
But if you’re going to learn Boxing or Muay Thai, why not learn it properly?
Good technique. Realistic training. Skills that transfer.
At CAIRO, we train more than fitness. We develop strength, fitness and mindset. 🧠🥊

🥊🏐 Apparently, boxing coaching at residential care homes can come with risks we did not anticipate … 😂

Today’s session at Garden City Court involved plenty of boxing, plenty of smiles… and Coach Callum being repeatedly attacked with volleyballs. We’re still deciding whether that counts as conditioning or workplace bullying for him!😂

A huge thank you to Fabio for joining us today, and as always, thank you to the incredible staff and residents for getting involved, giving everything a go and making every visit so much fun.

Every time we visit, we’re reminded exactly why we do what we do. ❤️

It’s not just about boxing or fitness. It’s about getting people moving, trying something new, having a laugh and creating moments that everyone can enjoy — whatever their age or ability.

You honestly make our week. 🥊❤️

🥊 Don’t just slip — step, load, respond.

Good striking isn’t simply about being able to avoid a shot. It’s about being able to move with purpose, create an angle and be ready to respond immediately.

In this drill, the foam stick represents a single incoming shot down the centre line. Rather than being restricted to one defensive response, the person striking has the freedom to move left or right, using a slip step to avoid the shot before preparing their counter.

So, what exactly is a slip step?

A traditional slip keeps your feet planted. You drop your weight, move your head off the centre line and essentially replace your head with your shoulder.

A slip step takes that movement one step further.
Instead of keeping both feet planted, you step with the outside foot in the direction you want to move while allowing the other foot to stay in place. As you step, you recoil the shoulder and upper body, helping you create the position and loading needed to respond efficiently ✅

One of the benefits of the slip step is that it creates space for longer-range counters, such as the right hand, rather than limiting you to shorter-range responses like hooks or uppercuts. The additional movement can help you create the distance needed to fully extend and deliver a more effective counter. 🙋

The aim is to develop:
⚡ Reaction speed
👀 Visual recognition
👣 Footwork & movement
🥊 Defensive positioning
🧠 Decision-making
💥 Countering ability

The important part is that the movement isn’t just about getting out of the way.
Move with purpose. Create the angle. Create the space.

These drills are a great example of how we combine striking, movement, reaction and decision-making to make training both physically challenging and mentally engaging.

At CAIRO, we train more than just fitness — we develop strength, fitness and mindset. 🧠

🥊 Don’t just react — read, decide, respond.

Good striking isn’t simply about having fast reactions. It’s about being able to recognise patterns, process information and make the right decision under pressure.

In this drill, the foam stick repeatedly travels down the centre line, encouraging the person striking to recognise it as a jab and then make an immediate decision — left or right — on how they’re going to respond.

The aim is to develop:

⚡ Reaction speed🧠 Decision-making under pressure👀 Visual recognition🥊 Countering ability🔄 Adaptability and movement

As you start recognising what shots are coming your way, you can begin to make educated predictions about what might come next — allowing you to prepare your response rather than simply reacting after the fact.

These drills are a great example of how we use movement, reaction and decision-making to make training both physically challenging and mentally engaging.

At CAIRO, we train more than just fitness — we develop strength, fitness and mindset.