Amateur boxing is a combat sport of intense nature requiring a maximum level of speed, agility, strength and conditioning. Mental toughness and focus, along with a resolute attitude, are also essential to succeeding in this sport. Various other components, including sparring and regular competition, round out the boxing routines of the fine-tuned boxer.
Focus Mitts
A good coach will help polish technique, hand skills and footwork while running the athlete through a series of various punches and combinations on the focus mitts. While throwing punches and combinations on the focus mitts, it is ideal to keep the hands up and snap the punches with proper form and technique. Working on defense before and after punches and combinations is recommended. This will get you balanced properly and prepared to counter-punch after executing a defensive maneuver such as slipping or bobbing and weaving. Working on speed and technique on the focus mitts is an excellent workout.
Heavy Bag Drills
Punching power is the central component of boxing. The heavy bag is a tool for working on punching power as well as conditioning the body. Keeping the hands up while performing punching drills on the heavy bag is essential to avoid developing bad habits that might later translate into poor technique during sparring and competition. In addition to power, conditioning drills on the heavy bag are also important because amateur boxing requires a lot of punching. A high volume of punches per round will often help the amateur fighter score better and more often, resulting in a better chance of winning decisions. Performing interval punching drills on the heavy bag for short spurts with short recovery periods will optimize the fighter's punching output.
Sparring
An essential component of the competitive boxers regimen is sparring. This is an opportunity for the fighter to put everything together and practice and test her skills against a real opponent. Defense is of high importance with punches coming back at you. It is ideal to be matched up with another fighter of similar weight as well as experience level to avoid injuries. Sparring should be properly monitored by a qualified coach who can step in if the fighting gets out of hand. The coach can also provide feedback to the fighter on correcting mistakes.
Strength and Conditioning
Dealing with the high demands placed on the body by a combat sport such as boxing, a strength and conditioning program is essential to build a highly trained competitive athlete. Lower body strength exercises such as squats, deadlifts, and lunges are fantastic for conditioning the lower body and providing a solid base for punching power. Exercises for strengthening the upper body include chest presses, shoulder presses, rows and pull-ups. Power exercises such as the clean and press can also play an important role in developing punching power. Medicine exercises and plyometric jumping drills can also help develop a sound fighter. Drills on an agility ladder will help develop footwork and coordination. Running is an important conditioning component for the fighter. Amateur boxing is highly anaerobic in nature. With rounds lasting 90 seconds to two minutes with short spurts of many punches, the boxer should be trained accordingly to optimize the anaerobic energy systems. Sprint intervals and high intensity work help achieve this type of training effect. Endurance work through extra mileage can be important for enhancing recovery time between rounds as well as keeping the fighters weight down.
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