Due to its scoring system and protective head gear, amateur boxing places greater importance on registering points with clean, effective strikes rather than on thunderous power shots. Knockouts are rare, with most fights decided on the judges' scorecards. Amateur boxers need to practice drills that will enhance footwork, improve hand speed and promote proper punching techniques, allowing them to pile up enough points to win decisions.
Focus Mitts
Amateur boxers need to perform drills with focus mitts to hone their punching precision and accuracy. The boxer's trainer wears the mitts, which are simply padded gloves that serve as targets. The trainer assigns numbers to specific punches. For instance, a jab would be "one," a right cross "two," a left hook "three." The trainer then calls out number combinations, with the boxer having to perform the requested sequence, pounding the focus mitts with stiff, accurate punches.
Jump Rope
Few drills are better for an amateur boxer's footwork than a common jump rope workout. Boxers have long known the value of jumping rope to build quick feet and nimble agility. Countless jump rope routines exist, although perhaps the most basic has the boxer sprinting in place, lifting his knees high as he twirls the rope as fast as possible. Another variation, known as the double under, has the rope doing two complete twirls for every jump. Criss-crosses can be thrown in for added difficulty throughout either routine. Try to sustain the jumping for three-minute rounds with a one-minute break in between to build endurance.
Heavy Bag
Synonymous with boxing, the heavy bag provides boxers with an aerobic workout and promotes good punching skills. Amateur boxers can divide their heavy bag workouts into three-minute rounds, with each round focusing on one particular skill. In the first round, the boxer could throw nothing but jabs. Round two could feature only combination punching, requiring at least four consecutive shots in each flurry. Rounds could also be constructed around speed, inside fighting or outside fighting.
Speed Bag
Another of boxing's trusted tools, the speed bag helps fighters of any skill level build hand speed, hand-eye coordination and timing. A common speed bag drill features the amateur boxer attempting to control the bag's movements with a steady, rhythmic flow of punches. The boxer should work on jabs, straight punches, hooks and crosses, all while focusing on keeping the rebounding bag under control. Working the speed bag for five or 10 minutes will strengthen the arms and shoulders as well as improve punching stamina.
Member Comments