Escape to Safety

Objective

Combine striking effort with explosive sprinting to build conditioning and reaction speed.

Setup

Pad holder stands 1–2 metres from the start point.

A cones or door marks the safe zone.

Drill Breakdown

1. Child performs hammer fists, straight punches or front kicks for a short burst.
2. Instructor calls “Go” or “Evac.”
3. Child sprints to the safe zone.
4. Reset quickly for the next child.
5. Keep rounds fast and energetic.

Progressions

• Add a second striking station before the sprint
• Add “Stay back” etc command before sprinting.
• Add exercise in the safety zone

Variations

• Escape Shuffle: side-step or crawl to safe zone instead of sprinting.
• Add different striking combinations, add defences like 360, duck under, inside defence.

Coaching Points

• Striking should be clean, not wild.
• Encourage fast but controlled running.
• Keep the line moving quickly.
• Add jumping jack in the line if kids starting to look bored.

Safety Rule

Clear running area; no pushing or overtaking during the sprint.