Boxing is one of the most physically demanding and mentally challenging sports. Any time a competitor steps into the ring, he is putting his health at risk. In order to give yourself a chance to compete successfully and get yourself in tremendous physical condition, there are a number of boxing exercises you can do by yourself as you prepare to get into the ring.
Speed Bag Training
In order to build your hand speed, quickness and reaction time, work on the speed bag. In order to get the most out of this activity, you need to build up a rhythm as you hit the speed bag with your punches. The key to hitting the speed bag effectively is to develop a solid left jab. Every punch in boxing can be set up with a precise left jab. Take a boxer's stance and make sure your left fist is at chin level. Strike the speed bag in a downward chopping motion so the bag goes straight back and hits the supporting hardware. This will force the bag to bounce back in your direction. After striking the bag, make a small circle with your fist so it is back at chin level as you prepare to hit the bag again. Keep going in this manner until your build a solid rhythmic pattern. Add in a right hand and alternate your punches.
Rope Jumping
This is one of the top boxing exercises for speed and quickness. In boxing it's important to develop movement skills and jumping rope will help a boxer learn to move his feet quickly and stay balanced, which is essential for delivering hard punches effectively. Jump rope for three minutes at a time--to mimic a boxing round--take a 30-second break and follow the same pattern for at least five three-minute "rounds."
Shadow Boxing
Shadow boxing is an effective tool for boxers to use to make sure their form is solid and effective. In shadow boxing, you will step into the ring or go into an enclosed area and box for three minute rounds. You will throw punches at an imaginary opponent, defend against imaginary blows and keep your feet moving. While this activity may sound mindless to the uninitiated, it is anything but. A good fighter will use shadow boxing to help develop strategies for the sport. A fighter can build on his strengths and work on his weaknesses when shadow boxing.
Posted in: Boxing Exercises