A prepared boxer engages in a well-rounded training program that includes jumping rope, shadowboxing, roadwork, strength or weight training, mastering footwork and punching techniques--as well as sparring. When these skills are property executed the end result is a boxer who understands the nuances of how to train at the gym.
Step 1
Learn the basic fighter's stance. Place your feet shoulder width apart with your weight balanced equally on both legs. Right-handed boxers stand squarely with their left foot in front. Bow your knees so you can turn off your right foot when punching. Right-handers lead with the opposite hand. Position your left hand at eye level within six inches of your face. Hold your other hand next to your chin and your elbow tight to your body. Lower your chin to protect your jaw. Reverse hand and foot positioning if you're left-handed.
Step 2
Practice your footwork in front of a heavy bag or while shadowboxing. Move forward by raising your left heel and pivoting off your right leg. Reverse direction by raising your right heel and pushing off with your left foot. To move side-to-side lead with the foot that corresponds to the direction in which you want to travel. Reverse foot positioning if you're left-handed. Never punch while moving. It disrupts your balance and reduces your punch's effectiveness and power.
Step 3
Familiarize yourself with the basic punches: the jab (1), cross (2) and hook (3). The 1-2 punch is one of the most important in boxing. The jab obstructs your adversary's view so you can set up your power shot. Another invaluable combination is the 1-2-3. Bending your knees and throwing your whole body into your punches increases their power.
Step 4
Work out on a heavy bag to develop and refine technique, perfect defensive skills and build muscle. Circling the bag while punching also develops coordination. Picturing the bag as an opponent allows you to work on defense.
Step 5
Become skilled with a jump rope before working on endurance and technique. Jump 20 seconds, then rest 20 seconds--until you can jump for one minute without tripping on the rope. Work up to two and three minute "rounds." More experienced boxers can mix up the various jumping styles and patterns, such as double under and criss-cross. Mix jumping rope with weight lifting exercises to develop your own circuit training routine.
Step 6
Find a mirror to practice shadowboxing. Novice fighters should start by throwing whatever combinations they've learned, while watching their form in the mirror. Vary shadowboxing rounds by punching fast and in slow motion. Both will help hone your technique.
Step 7
Take your training on the road. There's no better way to build up your cardiovascular endurance than by running. Novice runners should start out slow. Consider switching off between walking and running until you achieve your desired distance. Sprinting or running stairs increases the activity's intensity and improves a fighter's footwork.
Step 8
Spar with a partner. It's the next best thing to a real boxing match. Find an opponent who most closely matches your experience level. Work on a specific skill anytime you spar--whether it's footwork, technique, speed or execution. Spar with a diverse group of partners to expose yourself to a variety of boxing styles.
Posted in: Boxing Training