Boxers must be in top shape when they enter the ring. To survive against an opponent who is trying to take you out with hard punches to the head and body, you must have quickness, toughness and the ability to throw hard punches yourself. During the training process, you will hit a speed bag to work on your quickness and coordination and a heavy bag to work on punching power and stamina.
Rhythmic Punching
When you hit the speed bag, the first priority is developing an excellent jab. With your body facing the front of the bag, hit it with a downward moving left-hand punch. Make a small circle with your hand so you are prepared to hit the bag again. While you bring your hand back up, the bag should rebound off the back support, the front support and then the back support before you hit it again. Continue to punch the bag in this manner until you build a rhythm. At the point you feel comfortable hitting it with your left jab, introduce your right hand to the routine. Do this for three minutes at a time, take a one-minute break and repeat the set.
Heavy Bag Punchout
Boxers with great strength may not be hard punchers. Throwing punches with knockout power is a function of getting your whole body behind your power punches. It is not enough to swing your arms with power. Hitting the heavy bag allows you to learn how to start the punch with the muscles in your legs and use your entire body in the process. When playing punchout, alternate power punches with your right and left hands. It is not a race. You are looking for power and technique and not speed. Eventually you can throw the punches with more rapidity, but your concentration should be on throwing quality punches with each hand for three minutes at a time.
Speed Bag Movement Drill
In this punching exercise, you will use your left jab and circle to the left with every punch you throw. This will not only help you throw an accurate jab, it will get you in the habit of moving as you throw the punch. This will teach quickness, footwork and accurate punching with your left jab. After every third left jab, hold your ground and throw a stiff right-hand punch.
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