Boxing is unlike other sports. There is no half-step into boxing. It is a sport that requires the athlete to throw forceful punches at an opponent and defend himself from the same. This is clearly a dangerous activity. If an adult goes into the ring, he must make a full commitment to get in excellent shape, learn how to throw punches crisply and accurately and defend himself. If this is not done with a full effort, the boxer puts himself at risk of serious injury.
Conditioning
The first thing an adult must do after deciding to get in the ring is to get in shape. This includes improving cardiovascular conditioning, getting stronger and improving overall quickness. Boxers work on their endurance and cardiovascular conditioning by doing road work. This means they are running 3 to 5 miles four times a week. This activity is done early in the morning before the rest of the boxer's training activity. Once in the gym, the fighter works on strength training through weighlifting and heavy bag training, and speed and quickness training by jumping rope.
Punching Accuracy
Fighters can work on their punching skills by hitting the speed bag and the floor-to-ceiling bag. The speed bag is ideal for developing the left jab, which is the punch that most fighters use to start their attack. The floor-to-ceiling bag is suspended on an elongated rubber band. When struck with a punch, the bag will rebound in an unpredictable manner. Being able to hit the bag consistently will help a fighter develop punching accuracy.
Punching Power
Lifting weights will help an individual get stronger but it will not necessarily help him punch harder in a boxing match. Learning to punch hard comes from using your entire body when you deliver the punch. The muscles in your feet, legs, glutes, back, core, shoulders, arms and fist must be used when you throw a punch if you want power. The heavy bag will help you gain this skill. Practice hitting the heavy bag for five minutes at a time, then rest for one minute and then hit the bag for another five minutes. Doing this with the proper form will help you develop strength and power.
Defensive Training
No matter how interested you are in boxing and how much you want to participate in the sport, you really won't know that the sport is for you until you get in the ring and an opponent starts winging punches at you with reckless intent. One of the ways this is done is a defensive drill in which your trainer or a sparring partner will throw punches at you. You are not hitting back. You are attempting to get out of the way of the punches and block them. This will let you and your trainers know how you react when you are under pressure.
Sparring
Getting in the ring against an opponent who is trying to attack you while you try to attack him is really what boxing is all about. Great boxers don't have to knock out their opponent, but they have to hit them with a series of punches that allow them to dictate the pace of the fight. To do this, they must be in top condition, they must know how to punch skillfully and they have to do it with courage. You don't have to enjoy it while it is going on, but you have to feel proud of yourself for engaging in this activity.
Posted in: Boxing Training