Tuesday, January 10, 2012

Best Boxing Plyometric Exercises for Physical Demands

To be successful, boxers need to be agile, physically fit and able to produce powerful punches over a long period of time. Plyometrics allows the body to get used to the physical demands of boxing, which is a fast-paced, physically demanding sport. Plyometric exercises are usually carried out in very short but extremely quick bursts. When you perform plyometric exercises, you must perform them at the highest level of intensity to achieve optimum results.
Medicine Ball Slams
Medicine ball slams are designed to tone, tighten and strengthen the muscles in the upper body. They are also very good for core strength training. For the most effective medicine ball slam workout, grasp the medicine ball with both hands. Holding it above your head, walk forward and throw the medicine ball down in front of you. Catch the ball and repeat. The trick here is to throw the ball down as hard as you can with maximum intensity. Do three sets of six.
Plyometric Pushups
The shoulder muscles are vital when it comes to boxing, because the stronger the shoulders are, the more powerful your punch is. Plyometric pushups are good for training the muscles to produce quick, explosive punches. To perform this exercise, place yourself into the the pushup position. Keep your body aligned, holding your back straight without raising your hips. Perform an ordinary pushup on the way down, and when you are coming back up do it as quickly and as powerfully as possible. Do six sets of 10.
Squat Jumps
Squat jumps are good for developing the muscles in the legs. This exercise trains the leg muscles to perform with power, speed and control. Stand with your feet shoulder-width apart, back straight and stomach pulled in. Go down in the squat position, remembering to tighten your buttocks as well. Instead of coming back up as you would normally, jump as high as you can. When you land back on the floor, do it gently. Repeat the motion until you have done three sets of 10 repetitions. Take a 30-second rest in between each set.
Before performing plyometric exercises, complete a warmup period to loosen your muscles. If you are in any pain during or after a workout, do not continue.

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