zig
0

Notifications

  • You're all caught up!

Boxing Agility Drills

by
author image Jason Aberdeene
Jason Aberdeene has been a freelance writer since 2008. His articles have appeared in the "UCSD Guardian" and on various websites, specializing in teen health. An assistant at Kagan Physical Therapy since 2009, Aberdeene has a Bachelor of Arts in philosophy from the University of California, San Diego.
Boxing Agility Drills
A woman boxer works on shadow boxing exercises. Photo Credit creativecoopmedia/iStock/Getty Images

Overview

Boxing agility drills are designed to help improve your speed and quickness while in the ring. Although many boxers develop their speed and agility to improve their punch accuracy and effectiveness, many boxing agility drills will also help you improve your defense skills.

Jump Rope Drill

This basic boxing agility drill will help improve your footwork as well as your overall coordination. Grab a weighted jump rope and position yourself in front of a mirror. Take the jump rope in one hand and start rotating it in a figure-eight motion in front of your body. Hit the floor on the right side of you and the left side of you 10 times before picking up the rope with both hands. Start jumping rope with your knees slightly bent and your back straight. Try to jump as little as possible while the rope is traveling under your feet. As you improve, pick up the pace. Throw variations into your jump rope workout, such as backward jumps and double jumps to make the drill more difficult. Performing crosses and double jumps is one way to improve your coordination and simulate in-ring fatigue.

You Might Also Like

Shadow Boxing Drill

According to Nerdcore Boxing online, this shadow boxing drill will help tighten up your punching form as well as well your foot speed. While many shadow boxing drills are performed in front of a mirror, this drill requires you to remain focused on your first-person view. Start by quickly shifting your weight between your left and right feet. Your weight needs to be on the balls of your feet and your hands should be in a defensive stance in front of your head. Throw two jabs followed by a cross. Perform this combo two times in a row before taking a quick shuffle step back with your feet. On this shuffle, shift your weight to your back foot and prepare to throw a left uppercut. Throw the upper cut and quickly roll out to your right side. Repeat this drill until fatigued.

Partner Agility Drill

This drill is designed to improve your ability to corner an opponent in the ring. Step into the ring with a partner. Stand in one corner of the ring while your partner stands in the other corner. At the bell, shuffle toward your partner with your hands in a basic defensive stance. In this drill, neither you nor your partner can punch each other. Instead, the goal is to use fast footwork and agility to corner your opponent on his side of the ring. Wherever your partner moves, you must follow, making sure that you are cutting off the ring and preventing him from pushing you into a corner. If a player gets stuck in a corner for more than three seconds, the drill is over.

Ladder Drills

Ladder drills have a number of variations that will increase your foot-speed and more importantly, make you aware of your feet. Boxing may be all about the punch, but unless you can place yourself in the exact spot at the perfect time, your punching power will be diminished. Stand at one end of the ladder for the "Five Count" drill. Step your right foot to the outside of the ladder just beside the first opening. Step your left foot into the opening to the far left, and then step your right foot into the opening to stand beside your left foot. That's three of the "counts." For the four and fifth count, step your left foot into the next opening on the ladder and then step your right foot in beside your left foot. To start the next set of five counts, step your left foot outside the ladder, just to the left of the next opening; and then carry on.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media