Leading with your elbow. Think of throwing your elbow at your opponent, not your wrist. Staying compact. You don’t want to flail or move your body unnecessarily. Keep your non-punching hand close and your legs sturdily underneath you. Letting your arms rest and move during breaks. When you’re not punching, leave your arms loose, or “breathing,” so that they rock comfortably with your body. Don’t try and clench and hold them rigidly– it will only tire you out faster. [2] X Research source
Run the speed bag for 3-5 3-minute sessions, resting 30 seconds between each interval.
For a more tiring workout, give the bag a swing before beginning. This forces you to focus in on a moving target.
Body weight: If you can’t go to the gym, are under 16 years old, or just would rather not lift weights, there are plenty of great exercises to try: Push-ups, close-handed and wide stance. Dips Do front and side planks. Try body-weight rows, or inverted rows. Pull-ups and chin-ups. Weight lifting: Focus on smooth, fluid technique. You want to move both up and down with control for the safest, best results. Rows, seated and standing Bench press Shoulder raises and flies Bicep curls. [4] X Research source
Push-ups, close-handed and wide stance. Dips Do front and side planks. Try body-weight rows, or inverted rows. Pull-ups and chin-ups.
Rows, seated and standing Bench press Shoulder raises and flies Bicep curls. [4] X Research source
Focus on coordination – follow through on your punches, keep your feet moving, and focus on hand positioning in all circumstances. All of your body parts should be moving in concert with one another. [5] X Research source
1-mile warm up at slow, easy jogging pace. Six 600m sprints, resting for 1 minute between each. You want to be running at roughly 75-80% of your top speed. . 5 mile slow, easy recovery jog at the end. [6] X Research source
1-2 mile run for warm-up (moderate to fast pace). Shadowbox 1 round (3-minute round). Run backward 200 meters. Sprint 100 meters. Jog with hands up, throwing realistic punches, for 400 meters. [8] X Research source
Many trainers recommend doing your runs first thing in the morning, giving you time to refuel and rest for the skills workout later on. As you jog, keep your hands in defensive position, occasionally throwing mock punches, to get your arms warmed up. This is why most boxers call running “roadwork. "
Jump with both feet together. Cross your hands. As the rope is coming down, past your nose, cross your wrists over each other, then uncross them once the rope is passed your feet. Move as you jump. “Walk” forwards, backward, and side to side by hopping around as you jump.
Ladder workouts are common in many sports, and you should constantly try new movements.
Staying on the balls of your feet. These are the “knobs” right before your toes. This makes pivoting, moving, and shifting much easier. Keep your spine straight. Avoid hunching or leaning back. This keeps your center of gravity even and allows for smoother movement. Relax your upper body. You want loose shoulders and pecs. [10] X Research source
Lean proteins, like eggs, fish, and chicken, are essential. Good, unsaturated fats, found in fish, avocados, and nuts. Complex carbohydrates, like pasta, whole wheat, and quinoa, instead of white rice, white bread, and other simple sugars. If you’re thirsty, at any point in the day, get some water. If you’re drinking to keep thirst at bay, you’re well hydrated. [11] X Research source Make sure you always have a lot of water available when training.
Focus on your movement around the ring. Keep active as you move, dart, and dance. The hardest part of shadowboxing is the mentality. You need to convince yourself to practice with intensity or you’re not going to get a lot out of it.
The differences between pull-ups and chin-ups are your grip and the muscles used. For pull-ups, both palms face away from you, hands shoulder-width apart. They work your back, shoulders, and core, focusing on your back. For chin-ups, both palms face towards you, hands shoulder width apart. They work your back, biceps, chest, and core, focusing more on chest and biceps.
Body holds. A modified crunch to protect your back, start by sitting on your butt with knees and feet in the air. Place your palms under the floor, underneath your back, and curl your head up towards your knees for one exercise. [13] X Research source Planks (1-2 minutes each side, repeated 2-3 times) Leg lifts. [14] X Research source
Only spar under the supervision of (and with approval from) a qualified instructor. You cannot safely spar if you don’t have an expert guiding you and giving you feedback with each the round. [15] X Expert Source David EngelMuay Thai Instructor & Self Defense Trainer Expert Interview. 5 May 2020. Try and spar with better boxers whenever possible. They will push you to learn more and help you grow quicker as a fighter.
