8 boxing drills to include in your workout

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Boxers know a lot about physical training. Thanks to the exercises from their arsenal, you will stand firmly on your feet, withstand a blow when necessary, and keep in great shape.

A fight in the ring according to the rules of classic boxing requires good physical fitness. You don't have time to catch your breath. There is no way to lower your hands, shake yourself, wipe blood or sweat from your face. You need to perfectly feel your body, know your weaknesses and see the weaknesses of your opponent.

Boxing is the loneliest sport, the most mentally and physically difficult. Your body is being abused. It's not like running a distance, swimming in a pool, or throwing a ball into the basket. You must always be 100% ready.

Emanuel Steward professional boxing trainer and boxing commentator

The main qualities that a fighter needs are explosive strength and anaerobic endurance. Strength is needed to deliver fast and powerful strikes. Anaerobic endurance is necessary to get away from enemy blows and deliver your own. A boxer's training is based on these two factors.

If you yourself are not engaged in martial arts, training on sacks and shadow boxing are unlikely to be useful to you. At the same time, a number of exercises that boxers love and practice will surely fit into your workout and help you get in shape.

1. Running

Running is considered one of the best ways to prepare a fighter for long and grueling minutes in the ring. The workload on the heart, which is given by different types of running, contributes to the improvement of endurance and the ability of the fighter to regulate the rhythm of work during the fight.

2. Burpee on one hand at a time

Burpee is an exercise that engages the whole body, develops strength, speed, endurance and proves that your body weight is quite a sufficient load. One-arm burpees allow you to more intensely work the shoulder girdle by shifting body weight to one arm. Timing will only give in to the heat.

3. Jumping from a lying position

Exercise also aims to increase endurance. From a lying position, the legs are pulled up to the arms by a jump. The difference from ordinary jumps in the lying position is that you need to stand on your fists, and pull your legs one by one, maximally working out the gluteus maximus and biceps muscles of the thighs.

Due to the stand on the fists, the striking surface of the knuckles is strengthened and the load on the shoulder girdle increases.

4. Push-ups for a while

Push-ups are one of the most versatile and neglected bodyweight exercises. But not boxers. Push-ups on one hand, tight, lever. Try new things. Try speed push-ups. If you can't do 100 push-ups in a row, you still have room to grow.

5. Fold with one leg alternately

Apart from the potential harm to the spine, this exercise is one of the most effective for working out your core muscles. It works the upper and lower abs, loading both the straight and oblique abdominal muscles.

6. Diagonal twists

The main load falls on the oblique muscles of the press, the additional load is on the rectus and psoas muscles. This exercise, combined with a fold, can make your abs steel and immune to impact.

7. Jumping rope

Jumping rope develops aerobic and anaerobic endurance, increases the speed of muscle contraction, thus increasing your speed and strength, and engages your upper and lower body muscles, as well as your core muscles.

In addition to ordinary jumping rope, boxers actively practice jumps on one leg and alternate jumping rope. Someone prefers to alternate 2-3 jumps on each leg.10 minutes of rope at the initial stage will be enough.

8. Pistol

Pistol or Pistol Rolls are a great way to work your leg muscles. The weight of your body, shifted by one leg, does the trick. And since footwork is extremely important for a boxer, these exercises are indispensable.