Boxing is a sport that depends in large part on the condition of the athlete. Punching power and technique can have a great impact, but if the fighter can't sustain his foot speed throughout a long fight because of fatigue, then the fighter will be at grave risk to a serious injury because he won't be able to protect himself to his best ability. Fighting without fatigue requires maximum conditioning and that means doing footwork exercises to prepare for the fight.
Rope Jumping
Skipping rope is a traditional boxing exercise that enables a boxer to build speed, quickness, endurance and movement skills. Rope jumping allows a fighter to develop a rhythm that he will take with him into the ring and use as he moves around the ring during a fight. Most fighters jump rope for three minutes at a time because that's the same amount of time a fighter must move in the ring. After jumping rope for three minutes, take a one-minute break and repeat the set.
Tire Drill
Agility is a big part of boxing. Boxers who can make quick movements with their feet can put themselves in a position to deliver a big punch and avoid one. One of the best ways to do this is by running through tires. Set up two columns with five tires each. On the coach's signal, the fighter will run through the tires by picking his knees up high and stepping in the center and not on the edges of the tires. Run through the tires three times, then take a one-minute break before repeating the set. Advanced fighters can also run this drill in reverse by running backwards through the tires.
Road Work
Road work is the way many boxers get in shape. They will run three to five miles three or four times per week to get in shape. When a boxer is running to improve overall conditioning, he will start off quickly, move to a moderate pace, then pick up the pace near the end of the run. This will give a fighter more endurance and make him more maneuverable in the late stages of a round when fatigue will slow down an out-of-shape fighter.
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