In boxing, good performance is attained through countless hours of rigorous practice. Fights are won in the gym, and there is no substitution for proper preparation. Boxers undergo a demanding regimen of physical training, one encompassed by a total-body approach to fitness.
Shadowboxing
Shadowboxing is the art of fighting a virtual opponent. It is a training method that many fighters use to improve their skills and timing in the ring before competition. When you shadowbox, envision your adversary standing directly in front of you. Imagine him moving and punching as if he were actually there, and respond exactly as you would during competition. You can use shadowboxing to hone almost every aspect of your game. Your footwork, lateral movement, punching technique, speed, blocking and countering can all become better through a consistent shadowboxing routine. A skilled boxer will often shadowbox for as many as 10, three-minute rounds during an average training session.
Sparring
Sparring is a way to polish your boxing skills by practicing them, in real time, against another human being. Sparring partners actually box each other as they would in a real fight, with certain safety measures in place to prevent serious injury. The value of sparring is that it offers you the opportunity to gauge the progress that you've made during training and practice any new skills that you've acquired. Sparring sessions are typically set for an even number of rounds between four and 10.
Heavy Bag
Hitting the heavy bag is a timeworn practice of professional and amateur boxers. The bag is an elongated, sand- or water-filled tube that hangs from the ceiling at body level from the fighter. When you hit the heavy bag, it swings in various directions, mimicking the movements of your opponent in the ring. As it does so, change position so that you continue to face the bag while remaining at the ideal distance for punching. Circle the bag so you can attack it from various angles, imagining that it is the body of your opponent. A typical boxer will work the heavy bag for six, eight or 10 three-minute rounds but you can do either less or more according to your current level of fitness.
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