Boxing is a sport that involves the ability to throw hard punches with speed, precision and quickness. It also involves avoiding your opponent's punches. In order to perform at peak efficiency, boxers have to work to get in outstanding cardiovascular condition while building strength, power and coordination. Traditional boxing exercises like hitting a heavy bag, a speed bag and jumping rope are effective, but there are several others that will prepare a fighter for action in the ring.
Achilles Stretch
Your Achilles tendon will help you move quickly around the ring. Not all boxers use evasive technique and bounce on their toes throughout a fight, but all fighters will have to make quick moves to evade punches at various points throughout a fight. In order to prevent an injury to your Achilles tendon, place one foot on a step board and put the other foot behind about 18 inches behind. Lean forward until your feel pressure on the back of your ankle and Achilles. Return to the starting position. Do this 10 times and then switch feet before doing the stretch again. Do this 10 more times.
Pull Ups
It is important for boxers to build strength as they prepare to fight. Greater functional strength will translate into more powerful punching ability for a fighter with great instincts and coordination. Do 15 pull-ups at the start of each workout and then conclude your workout in the gym with 10 more pull-ups. This builds functional strength.
Hill Running
Running is an important part of boxing training. Boxers have been running three to five miles in the morning at the start of their workout day for generations. It builds stamina and helps a fighter maintain his proper weight level. However, hill running will help build strength, power and explosiveness in the legs and will also help with endurance. In order to get up the hill you will put your hamstrings and gluteus maximus muscles and that will help by giving you extra power in the ring. The most effective punchers do not just use their arms and shoulders. They have their entire body behind their punch and the extra strength gained from hill running can mean the difference between winning and losing.
Posted in: Boxing Exercises