When teenagers start boxing under the tutelage of an experienced trainer, they quickly understand how much work is involved in this demanding sport. Instead of getting in the ring and slugging it out with opponents, teenagers have to learn how to hold their hands, position their bodies and deliver punches crisply while maintaining solid defensive postures. Conditioning is also a huge factor in learning to box.
Left Jab
The left jab is the most important punch in boxing for the right-handed boxer. For the left-handed boxer, it's the right jab. It sets up every other punch and helps a boxer get into an effective rhythm. Boxers learn how to deliver an effective jab by hitting the speed bag. Hit the bag with your left jab and after the bag hits the back part of the supporting ring, it will bound off the front part of the ring and then hit the back part again before you hit the bag again. This is called the 1-2-3 method of hitting the speed bag. Hit the bag in this manner for two minutes and then practice the right cross and left hook in two-minute sets, taking a 30-second break after each set.
Cardiovascular Conditioning
Building stamina is essential because throwing punches can drain a fighter's energy. Teen fighters need to run 3 to 5 miles three or four times per week before heading to the gym. Fighters refer to this distance running as roadwork. Cardiovascular conditioning also includes shuttle sprints. Go to an indoor track and sprint 10 yards and back, 20 yards and back, 30 yards and back and then 40 yards and back. Take a one-minute break and repeat this sprint.
Heavy Bag Training
When you hit the heavy bag, you learn that you can't just swing your arms and use your fists to throw heavy punches. Teen boxers learn that they must use their legs, glutes, hips, core muscles, chest and back. Play punch-out by alternating lefts and rights as quickly as you can for 30 seconds on the heavy bag. Maintain your form by starting each punch with your legs and making sure your core muscles, chest and shoulder get involved. Then hit the bag for 45 seconds nonstop, then for one minute, taking a one-minute break after each set. When you do this drill correctly, you will feel exhausted. The drill will also build endurance.
Defensive Training
Learning how to block punches is a key aspect to getting prepared for the ring. You will use head and body movement to avoid punches and use your arms to block shots. Keep weight on the balls of your feet so you don't lose your balance, and move your arms aggressively to deflect jabs and power shots.
Sparring
After you have been training at least two weeks, test your skills by sparring against an opponent of a similar size and experience level. This will let you use your defensive skills and mesh them with your offensive ability. Your goal is to throw punches in combinations. You likely will feel anxiety when you step in the ring, but once the bell rings, your senses should become heightened and the first punch you block should get rid of your butterflies.
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