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Boxing Reflex Exercises

author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.
Boxing Reflex Exercises
Boxing is a sport that demands strength, quickness, power and conditioning. Photo Credit: Digital Vision./Digital Vision/Getty Images

Boxing is a sport that demands strength, quickness, power and conditioning. However, the single-most important factor in boxing may be reaction time and the ability to demonstrate excellent reflexes. Simply put, in order to survive in the boxing ring -- let alone win the fight -- you have to get your punch off quicker than your opponent. Boxers regularly do exercises and drills to include those reflexes.

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Speed Bag

The speed bag helps boxers hone their punching skills by delivering fast punches accurately. Right-handed boxers key their attack on their ability to throw the left jab. The same holds true for the speed bag. Deliver the left jab quickly to make the speed bag rebound back to you quickly. In order to hit it before it bounds off the front rim of the base it is suspended from, you must shoot your left jab again. By working on the speed bag, you will quickly develop a timely and dangerous left jab that will keep your opponent off balance.

Rope Jumping

This is another boxing drills that builds speed, stamina and excellent reflexes. Boxers regularly jump rope at the start of their workout in order to warm up properly. The action of jumping rope for the equivalent of three or four, three-minute rounds help a boxer get up to speed when it comes to moving quickly around the ring. This will enable a boxer to be at peak efficiency when he steps into the ring. It allows him to deliver punches with accuracy and precision while having the quickness to avoid his opponent's punches

Flinch Training

One of the biggest factors a boxer must overcome is the tendency to flinch when a punch is about to come your way. The normal reaction is to close your eyes and stiffen your body when the punch is coming at your face. In order to avoid this reflex, your trainer will throw jabs at your face softly. Your objective is to quickly knock the jab away and then throw a right-hand counter punch over his head without hitting your trainer. The only way you can do this is to keep your eyes open and keep your head and neck relaxed.

Double-End Bag

The double-end bag is a vitally important tool for improving your reflexes as a boxer. This bag sits in the middle of an elasticized cord stretched from floor to ceiling and bounces when you punch it. To work the double-end bag, approach it as though it's an opponent. Hit the bag with a variety of combinations while moving around it. The challenge lies in making solid contact with the bag while it moves.

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