The first thing you learn when you prepare to step into the boxing ring is that the sport you are starting is a serious one. Your opponent's goal is to hit you with hard punches and you are trying to do the same to him. As a result, you must be prepared and in top shape before you engage in a competitive boxing match.
Punching and Hand-Eye Coordination
Boxers learn to punch effectively by hitting the speed bag, which hangs from a hook and is positioned at eye level. After you hit the bag, it will rebound off the support holding it, travel to the front support and then hit the back support again. Then you fire another punch. Keep hitting the bag in this manner to develop a punching rhythm. This is called the 1-2-3 method of hitting the speed bag. It will help you develop quickness, timing and hand-eye coordination. You should hit the speed bag for at least 15 minutes every day when you are in training.
Power Punching
Boxers use the heavy bag to develop punching power. The heavy bag weighs 75 to 90 pounds and hangs from an overhead support. To develop punching power, you must use your legs, hips and upper body when hitting the bag. If you just hit the bag with your fists, it will not move and you may injure your hands and wrists. When punching the heavy bag, the punch needs to start off in your legs and gain momentum through your torso before you contact the bag with your fists. Hit the heavy bag for five three-minute sessions to gain punching power and endurance.
Roadwork
Boxing matches are often scheduled for three to 12 rounds. To fight hard for even one round, a boxer needs to develop endurance. It can be exhausting to exchange punches, so fighters train with distance running, called roadwork, to build endurance. When training to get into the ring, run 3 to 5 miles four times a week to build endurance. This has been a must for all serious boxers for decades. Fighters who attempt to box without having gone through significant endurance training put themselves at risk when they start to tire.
Sparring
No matter how much training you do in the gym with the speed bag, heavy bag or other conditioning equipment, you won't have any perspective on your boxing ability until you step into the ring and spar. When you spar prior to a fight, you are getting into the ring with a fighter of similar size and experience. Both of you will wear padded boxing gloves and protective headgear, if you're an amateur, but you will both be throwing hard punches at each other. Some fighters quickly realize that the sport holds no appeal because it hurts to get hit with punches, while others are enthralled with the competition. After you spar, you can make an informed decision on whether you want to continue in the sport.
Posted in: Boxing Exercises