Boxing is physically intense. As former kick boxer and defensive instructor Lee Sprague says, "Imagine being as winded as you've ever been in your life. You've been out of breath for 10 minutes and you know you have to keep going for another 10. And just when you begin to catch your breath, that's when some jerk decides to punch you in the kidney." Whether training for the ring or for simple fitness, boxing drills are a great way to get in shape.
Key Fitness Areas
Boxing training develops several kinds of fitness. Foot and hand drills build dexterity. Conditioning builds strength and endurance. Although flexibility isn't a direct goal of most boxing training, many athletes choose to develop it to help avoid injuries in the ring.
Equipment
To do boxing training successfully, you need several pieces of equipment. Gloves and hand wraps are a must, while anybody who want contact will also need head gear and a mouthpiece. You will also need to own, or have access to, heavy bags, speed bags and focus mitts. An actual boxing ring is nice but not necessary.
Skills
Boxing requires athletes to develop punching power, punching combinations, footwork, coordination, physical strength, cardiovascular endurance, situational awareness and a level of strategic consideration. Each of these elements has its own drills or set of drills to build them to the point where they can be used successfully in the ring. Although a fighter could start working them out using books or DVD training courses, there is no replacement for live training with a qualified coach or instructor.
Circuit Training
A training circuit is a traditional favorite among boxing coaches. The coach sets up several stations, each of which is intended to develop a certain skill or trait. When the circuit begins, each athlete is assigned a different station. The athletes work that drill for a set time, often the same time as a boxing round, then move to the next station. Circuit training can last for a few minutes to several hours.
Fitness Boxing
Fitness boxing is not a combat sport, but rather a group fitness activity of growing popularity. The practice started in the 1990s, popularized by Billy Blank's Tae Bo program that adapted Thai kick boxing moves to an aerobics environment. Fitness boxing classes use boxing punches, footwork and conditioning techniques, and often kicks from kick boxing, to create a unique group fitness environment. Although fitness boxing classes will not prepare an athlete for the ring, they do offer a solid workout that gives great results.
Adding the Heavy Bag
A heavy bag is a useful tool that can be part of any boxing workout. Concentrated work on a heavy bag will build skills by teaching how to punch hard and how to hold the fists correctly. A badly formed punch to a heavy bag hurts all the way up to the shoulder. Boxing and kick boxing coach Bill Packer made at least one heavy bag station an integral part of every circuit workout he designed. Heavy bags are even part of fitness boxing classes, although they are used mostly as an accuracy target rather than a means of training in punching power.
References
- Lee Sprague; defensive tactics instructor; Albuquerque, New Mexico
- Bill Packer; boxing coach; AKKA, Albuquerque, New Mexico
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