A skillful boxer must exhibit a significant amount of coordination and dexterity in the ring. To do this, his reflexes must be honed in the gym and sharpened to a fine edge. Fighters habitually execute a series of drills and exercises during training, designed to improve both timing and agility.
DOUBLE-END BAG
The double-end bag is a small, inflated ball suspended at both ends by an elastic cord. The double-end is used to improve a fighter's timing, reflexes, speed and coordination. You begin by hitting the bag, with short, sharp punches. As it responds by bouncing to and fro, you continue striking the ball by watching carefully and timing its return. Through this process, you will develop an automatic reflexive and reactive ability to anticipate the movements of your opponent with accuracy and speed.
TOUCH AND GO
The touch-and-go drill is utilized by skillful boxers worldwide. To perform it, dress in full sparring gear and assume your stance, facing another fighter in the ring. Hold your defensive posture tightly as you allow your partner to run a quick combination of punches. The moment he stops attacking, you pick up the count by returning a combination of your own. You and your adversary continue throwing blows in this way throughout the duration of a three-minute round.
COMING OVER THE TOP
This is a drill that teaches fighters a common counterpunching technique. Dress in sparring gloves, headgear and mouthpiece.You and another boxer will stand in the ring, facing each other in a conventional stance. Your opponent starts by throwing a quick lead jab toward your head. You then parry his attack, meaning you knock it away from your face by pushing it down sharply with the open palm of your right hand. Usually, a parrying hand is immediately returned to a position beside the defending fighter's jaw. Instead of doing this, however, close your fist, push forward with your back leg and extend your right hand and arm into a straight punch. The goal is to deflect your opponent's punch and then return fire before his jab hand can be drawn back for defense. When training, refrain from following your counterpunch with full power.
MITT WORK
Focus mitts, also called pads, are glove-like upholstered cushions, used to improve a boxer's timing, accuracy and reflexes. A coach places his hands within the pads and spontaneously extends them to various positions. The boxer is charged to strike the targets as they appear, as quickly and accurately as possible. Over time, this serves to dramatically improve the fighter's reflexes and hand-eye coordination. Working with the mitts also gives the boxer a sense of what it's like to respond, automatically, to an opponent's uncompelled actions in the ring.
Posted in: Boxing Training