Tuesday, January 10, 2012

Intermediate Level Boxing Drills

Boxing drills differ from other athletic drills in that they are designed to improve a boxer's cardiovascular and muscular endurance during competitive fights. According to Sports Fitness Advisor, boxers rely on their bodies' ability to repeat powerful movements several times with little or no rest in between. Because of this, most boxing exercise drills are often designed to improve a boxer's ability to effectively execute intense, repeated actions during relatively short periods of time.
Timed Heavy Bag Drills
The heavy bag is the most common accessory to boxing training and allows the athlete to develop muscles such as the serratus anterior, or "boxer's muscle," on the upper ribcage, while training the body to engage in repetitive punching and striking. While each heavy bag drill emphasizes a different fitness aspect, timed heavy bag drills are primarily for developing a boxer's speed and endurance. Set a timer for 90 seconds and turn on the alarm to alert you when your timed session is done. Once the timer is set, begin punching the bag in a flurry of attacks while wearing your punching bag gloves. Count the number of times your hands impact the bag and try to increase the number of blows you land during the 90-second session.
Jumping Rope
The American Council on Exercise recommends this simple and surprisingly effective cardiovascular exercise as a supplement to any athlete's aerobic routine. While nearly everyone can claim to have jumped rope at some point during their lives, boxing athletes take this simple activity to entirely new fitness levels. Begin by lightly gripping the handles near the ends closest to the rope and bending your knees slightly. Swing the rope in a smooth arc over your head and jump as the rope comes close to hitting your legs. Keep your back straight and shoulders relaxed as you jump, and keep your elbows close to your body to increase the aerobic impact of the exercise. Time yourself and count the amount of times you jump during each session.
Isometric Punch Method
The isometric punch is a boxing drill designed to train each limb independently using what "Bodybuilding" magazine calls the static-dynamic method of developing muscle strength. Take your place before a wall or other immovable surface and adopt a conventional boxing stance. Extend your right hand in a punch and apply pressure against the wall for five seconds. Pull your arm back as if you were beginning a punch and hold the position for three to five seconds. Extend your arm as if you were half-way through a completed punch and hold the position once again for three to five seconds. Return your fist to the wall and repeat the sequence 12 to 15 times with each hand.
Fast-Twitch Response Push-Ups
While most boxers are familiar with the conventional push-up, not everyone knows the importance of cultivating the fast-twitch response muscles in the triceps and anterior muscle groups. Hone these important boxing muscles by performing push-ups with your knuckles pressed against the floor and pushing upward with sudden intensity as if you were punching the floor with both of your hands.

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