Before getting into the ring for a boxing match, you must prepare yourself by getting in top condition and learning the skills of your sport. This is not to be taken lightly, since your opponent will be trying to knock you out with hard, fast punches. You will be trying to do the same to him, and one of the keys is throwing punches with quickness, accuracy and great timing.
Speed Bag
The speed bag is one of the oldest and most useful tools in boxing. It hangs from a swivel at forehead height. The object of hitting the speed bag is to build a rhythm with your punches. Throw your punches with speed and accuracy is by using the 1-2-3 method. Stand with your left shoulder facing the speed bag if you are a right-handed fighter. Hit the speed bag with a solid left jab. It will rebound off the back supporting rim, go to the front rim and then hit the back rim again. You then hit it with another jab. Keep on going in this manner until you have developed a rhythm. Then introduce the right cross, the left hook and the right jab. Hit the speed bag for 3 minutes at a time because that mimics the amount of time in a boxing round. Take a 1-minute break and repeat the drill.
Heavy Bag
While the heavy bag is largely used to develop power, you don't really have power unless your hands move with great speed. When you hit the heavy bag, you do not just swing your shoulders, arms and fists: you must use your entire body to generate power punches. Use your legs to generate power, incorporate your glutes and core muscles, and then include your shoulders, arms and fists. Hit the heavy bag for 3 minutes at a time, take a 1-minute break and repeat the set.
Floor-to-Ceiling Bag
This bag is one of the primary boxing tools for developing speed and punching accuracy. Hang the floor-to-ceiling bag on a heavy-duty elastic that stretches from the floor to the ceiling. The bag is about the size of an underinflated basketball that is located about 5 feet off the ground. When you hit this bag, it rebounds in an unpredictable manner, unlike the speed bag or the heavy bag. In order to hit it a second time, you must be very quick and accurate with your hands. Work on the floor-to-ceiling bag after you have mastered the basics of the speed bag.
Sparring Session
Prepare for boxing by hitting the speed bag, heavy bag, floor-to-ceiling bag, jumping rope and shadow boxing. However, you won't have a true idea of where you stand until you get in the ring and spar with an opponent. Fear may be a factor, but during sparring you wear protective head gear and gloves with extra padding to keep you and your opponent from getting hurt. Sparring will show you what skills you have learned and how fast you can punch.
Member Comments