Boxing is a unique sport of power, speed, mobility and endurance, although a boxer can get away without endurance if he can end the fight in the first round. However, accomplishing this feat in every fight in a boxing career would be virtually impossible. The main focus of boxing exercise should be for speed, mobility and power, and some of the endurance will naturally come along with the training.
Power
A medicine ball throw can improve punching power. Stand about 10 feet from a wall, and use a heavy medicine ball, though it should be light enough to throw with power (4 to 8 lbs. for women and 8 to 12 lbs. for men). Face the ball in the fighting position. Hold the ball at chin level with both hands. Pivot the feet and the hips, and throw the ball at the wall with explosiveness. Try to mimic throwing a straight punch at your opponent. Let the ball bounce once or twice, pick it up and continue for 10 reps. Throw from both the right-handed and left-handed stances.
Hand Speed
A powerful punch comes from strength and hand speed. Maximal speed can only last for about 10 seconds in any sporting endeavor--this is why the 100m dash lasts about that long for world-class runners. Recovery time is required in order to regain the maximal speed even if you do not feel tired after the 10 seconds. Throw straight rights (if you're right-handed) at a heavy bag as fast as possible for 10 seconds, followed by left jabs for another 10 seconds. Rest for 30 seconds and throw several combos of straight rights and left jabs for 10 seconds. Rest for 30 seconds and throw right and left hooks for 10 seconds. Rest for 30 seconds and throw right and left body shots for 10 seconds. Rest for 30 seconds and throw a combo of straights, jabs, hooks and body shots for 10 seconds. Rest for 60 seconds and repeat the workout again.
Mobility
Mobility is an important aspect for offense and defense. It all starts with footwork. You must be balanced in order to have control to fully use your abilities. Boxing is very similar to dancing in that one of the fighters usually takes the lead, though usually boxers change roles throughout a fight. The aggressive, or lead fighter uses mobility to find an opening in the defense. The defender is using mobility to not allow any openings in his defense. Practice with a sparring partner, moving with each other without throwing punches and reversing roles randomly.
Posted in: Boxing Exercises