Curated Action

Sprawl 4P Elbow

BoxingCardio & Conditioning

Sprawl 4P Elbow is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration50 sec

Training Details

0:00 / 0:50
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Original video

Sprawl 4P Elbow

Footwork round: after each sprawl throw four punches, then add one elbow and keep moving.

Key points

  • After the sprawl, throw four punches, then add an elbow.
  • Keep head moving, footwork going, and use angles.
  • Keep feet shoulder-width apart and hands up while punching.
  • Move off immediately after throwing the elbow.

Common mistakes

Stopping after the elbow instead of moving away.

Sets: 1Duration: 1 minRest: 1 minEst. duration: 50 sec
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