Getting into the ring without the proper conditioning can have severe repercussions for your health. No matter how skilled a fighter is at throwing punches or avoiding them, he won't last long if he is not in the best shape. Conditioning is essential for any fighter who gets into the ring against a well-conditioned opponent.
Cardiovascular Conditioning
Cardiovascular conditioning is a critical element of any boxer's development. Boxers are in the ring punching and moving for fights that can last as long as 12 three-minute rounds. Boxers regularly engage in distance running to build endurance. Boxers run three to five miles in the morning, three to five times per week. This allows the fighter to build the conditioning needed to fight for 12 full rounds.
Hand-eye Quickness
Fighters must develop hand-eye coordination and quickness to fight effectively. When a fighter sees an opening and attempts to deliver a punch, that punch must be thrown with speed and accuracy. Boxers use the speed bag as one of the primary tools for developing hand-eye quickness and coordination. Punching the speed bag for three minutes at a time -- the same length as a boxing round -- will help a fighter develop his focus and accuracy.
Strength Development
Fighters need to develop their strength and power to be effective in the ring. Fighters need a different kind of strength than weightlifters or other strength athletes -- fighters need to develop powerful punching ability. One of the primary methods for doing this comes as a result of hitting the heavy bag. The heavy bag weighs 75 to 90 lbs. and it is difficult to punch effectively unless the fighter uses his entire body to throw the punch. It's not just about using your arms, shoulders and fists. The punch must emanate from the legs, travel through the hips and core muscles and go through the upper body. Hitting the heavy bag will help you develop the strength needed to throw effective power punches.
Fight Conditioning
No matter how much work a fighter does to get in shape, nothing will prepare a fighter more for competition in the ring than sparring. A fighter who has trained diligently by running, hitting the speed bag, hitting the heavy bag and working under the tutelage of an instructor called a trainer is prepared to enter the ring. However, that fighter must get in the ring and spar with another fighter of similar size and experience to have a legitimate opportunity of entering the ring against an opponent with confidence. When fighters spar, they wear protective head gear and oversized gloves. However, fighters can still get injured in the process. Sparring improves a fighter's quickness, speed and punching ability.
Posted in: Boxing