Monday, January 9, 2012

Top-Level Conditioning for Boxing

Boxing is a sport that requires top-level conditioning from its participants. Boxers have to come into the ring in the best shape possible because they are at risk to suffering serious injuries if their speed, quickness and reaction are not at a peak level. In addition to conditioning, boxers also must work on the skills they bring into the ring in order to throw hard punches and defend themselves from the same thing.
Punching Bag Drills
A fighter must spend his time hitting the speed bag, the heavy bag and the floor-to-ceiling bag in order to build his boxing skills.
The speed bag is a great tool for improving timing, coordination, a great left jab and quickness.
The heavy bag will build strength, explosive power, punching technique along with endurance.
The floor-to-ceiling bag--which is a circular target hanging on an elastic band--builds punching accuracy, timing, quickness and confidence. A boxer who is preparing for a fight must use these tools for at least an hour at a time--combined--three times per week.
One of the most traditional and important training routines for professional boxers involves running for distance. Boxers call this roadwork and it involves running three to five miles, three or four times per week. Many fighters will do their roadwork for at least six weeks prior to a fight. Some fighters who are more conditioning-oriented will run throughout the year and add distance or also do sprint training in order to help pick up their conditioning level. Running three or more miles per outing will help a fighter's confidence in addition to his endurance as he prepares for a fight.
Nothing prepares a fighter for getting in the ring with an opponent like getting in the ring with a sparring partner. In order to prepare for a fight, you have to actually do it against a live opponent. Shadow boxing, rope jumping and strength training will help, but getting in the ring against someone who is trying to hit you in the face will hone your reactions and prepare you for a professional fight. When you are sparring, you will wear larger gloves to protect your hands and head gear to cushion the blows.
However, if you are not ready, the sparring partner can and will hurt you with his punches. A fighter who struggles against a sparring partner will be at risk to suffering a serious injury and will probably lack confidence on the night of a fight. However, a fighter who has a sharp outing against a sparring partner because he is delivering quick combinations, an accurate jab and defends himself easily will go into the ring with great confidence.

Design by Free Wordpress Themes | Bloggerized by Lasantha - Premium Blogger Templates