Preparing for a fight means a boxer must come into the ring at peak efficiency. He needs to have endurance, sharp reflexes, proper technique and the power to throw effective punches. As the fighter gets close to the fight date, the bulk of the training is done, but there are some drills and exercises the fighter can do shortly before stepping into the ring.
Shadow Boxing
This is one of the top exercises for being ready for action when the fight starts. A boxer will get dressed in the dressing room prior to the fight, then shadow box for about 10 minutes. Shadow boxing, which consists of throwing punches and practicing footwork, will work up a sweat and get a fighter ready for action. The eyes and mind need to be focused on the task, which will help a fighter get sufficiently warmed up before a fight.
Heavy Bag Punching
The heavy bag is thought of as a tool for developing power for most boxers, but it also helps the fighter develop endurance. The key is to hit the heavy bag for three minutes at a time, take a one-minute break and then hit it for another three minutes. Follow this pattern for at least five rounds. In the last 30 seconds of each round with the heavy bag, work on increasing the pace of your punches. Throw twice as many punches as you did in the previous 30 seconds. This will help you build the endurance to finish strong when you are in the ring in the last 30 seconds of a round.
Road Work
Running 3 to 5 miles four or five times a week is the staple of endurance training for most boxers. Most boxers run early in the morning before eating and then have a full training day in the ring, lifting weights, jumping rope, and hitting the speed and heavy bags. Building endurance is essential in this sport because you will be trying to throw punches at your opponent throughout a 10- to 12-round fight. This is an exhausting sport and road work will help prepare your body for the nonstop movement needed to engage in this sport.
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