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It is laid out flat on the ground and is used for agility drills and footwork exercises. An agility workout focuses on improving your conditioning and overall athleticism, while providing specific movements to improve your fighting skills.","What Is an Agility Ladder?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2f9054e0-de39-46f1-8cf7-f42f4d227b6d","In a fight, it’s the fighter who must be aware of their surroundings and able to stay on their feet to strike and defend in order to have the upper hand, so footwork is key.","Why is footwork important in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"2930c0ae-d14f-493e-9b31-e1972102504c","To perform a roundhouse/round kick, do the following: From a fighting stance, balance your weight on your back foot with your elbows in, hands up, and chin tucked. Push off your back leg, shifting your weight to your front leg bringing your knee up to 90 degrees. Use your core to pivot on your front leg, open your hips, and swing your back leg around, using your shin to strike","How do you perform a roundhouse/round kick?",{"_uid":680,"answer":681,"question":682,"component":670},"0ac7b952-cc78-437f-9c40-396ca05b7d4f","To perform a side kick, do the following: Start in fighting stance with your hands up in guard. Bend your front knee at 90 degrees from the ground, place your weight on the back leg and kick forward from the front knee, striking to the side with your shin","How do you perform a side kick?",{"_uid":684,"answer":685,"question":686,"component":670},"397d3ba0-3beb-48b4-917a-b3c6323a72ff","To perform a hook kick, do the following: Start in fighting stance with your hands up in guard position. Bend your front leg at the knee and shift your weight over your back leg. With your front leg, swing forward to strike toward the upper torso of your target","How do you perform a hook kick?",{"_uid":688,"answer":689,"question":690,"component":670},"b3bcb39e-da7e-422e-bc3b-b28458debfaf","Similar to performing a jab in boxing, the step jab is a quick strike. Combine it with precise footwork to get your opponent off-balance. The jab is the foundation for all other punches and is often the first punch you throw in more complex boxing punch combinations. Start with your hands up in your guard in your fighting stance. Place all of your weight on your back foot. Push from the ball of your back foot and step forward with your front foot into the ladder square. Time your punch with your step so that as your front foot lands, your punch lands. Repeat this movement in quick rhythm, in and out, and as you start to feel more comfortable, you can work your way down the ladder","Agility Ladder Workout: Step Jab (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"9ef4f217-14d2-4343-8ffa-79eb57af06c3","This movement is inspired by boxer Vasyl Lomachenko who steps to the side of his opponent before striking. Most boxers step into their punch, exposing their body to their opponent in the process. This side step provides better defense against counter strikes while also utilizing the muscles in the core to increase power. Step into the ladder toward your target with your front foot. Skip your feet together inside the ladder\\n- Hit with uppercut using the forward momentum of your body. Skip backward into the ladder. Finish with another uppercut as you move back out of the ladder. As you get down the basic movements, you can add lateral movement working down the ladder with each move","Agility Ladder Workout: Pendulum (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"3efeec55-9885-4cde-8e46-44a6cce63ea7","This drill is similar to the pendulum described above, but this time, instead of throwing an uppercut, you will finish with a round kick at your opponent. As with the pendulum drill described above, step to the side of your target before striking. Step your front foot into the ladder, Skip your feet together, Throw a snappy round kick at your target within your instep, Move backwards out of the ladder","Agility Ladder Workout: Pendulum Kick (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"ec6ba044-de4d-4428-aae7-474bf0cecfc2","This drill is performed at close-range. You can opt to use your knee or kick. This is useful when there is not enough space to strike your opponent with a full leg kick effectively. The power for this kick comes from your forward momentum and a hip thrust. Start in fighting stance with your hands up in guard and your elbows in, Place your weight on your back leg, Push off the ball of your back foot. Step into the ladder with your hips back. Thrust your hips forward and throw your knee or a front kick with your back leg, Step back into the ladder and out, Alternate using your legs and knees as well as both sides","Agility Ladder Workout: Step In Knee (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"7d85cd22-7b8a-4119-9e6b-d40e9214c3f5","This kick is used to fake an opponent to draw them in before striking. The round kick engages your core, adding power to your strike. This drill focuses on precision with your kick and awareness of your position and opponent’s. Your rear foot leads the kick, Lift your rear leg to fake the kick. Using your front foot, skip into the ladder. Follow through with a round kick. Come back around to your defensive stance. Challenge yourself not to touch the ladder as you skip into the ladder and move out","Agility Ladder Workout: Hop Kick (30 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"9d28513d-7c8b-4e1f-ad1d-cddc0e267959","This kick focuses on the glutes and obliques and is a great warm-up exercise. It is trickier than it appears and focuses on core stability as well as footwork. Start at one end of the ladder, Chamber a round kick, Hop kick on your back foot, hopping down the ladder for each ladder step, Keep your front leg in position for a round kick at every step, Balance on your back leg without your front foot touching the ground, Continue down the ladder and back using alternate legs and kicks for 30 seconds","Agility Ladder Workout: Bonus Kick (30 seconds)",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":712,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":743,"full_slug":744,"sort_by_date":48,"position":86,"tag_list":745,"is_startpage":9,"parent_id":746,"meta_data":48,"group_id":747,"first_published_at":748,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":734,"_uid":735,"name":727,"photo":736,"component":740,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":741,"social_link_linkedin":7,"social_link_instagram":742,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":751,"content":752},"doc",[753,759,763,771,783,824,827,843,849,883,887,915,919,939,944,958,963,983,1000,1012,1017,1021,1027,1036,1052,1084,1090,1099,1103,1141,1147,1156,1160,1186,1190,1210,1216,1226,1230,1274,1280,1289,1293,1331,1337,1346,1350,1388,1392,1410,1457,1462],{"type":754,"content":755},"paragraph",[756],{"text":757,"type":758},"Any experienced boxer or kickboxer knows that the secret to success begins with precision and preparation. Whether you’re new to boxing or kickboxing or are a more experienced fighter, training to improve your fighting skills is a must to keep you at the top of your game.","text",{"type":754,"content":760},[761],{"text":762,"type":758},"The following 5 agility drills are designed to help improve your footwork, agility, and awareness--the foundation for a successful fighter. Incorporate these drills into your weekly training as a complete circuit or break them up and add them to your workouts.",{"type":764,"attrs":765,"content":767},"heading",{"level":766},2,[768,769],{"text":669,"type":758},{"type":770},"hard_break",{"type":772,"attrs":773},"blok",{"id":774,"body":775},"a22d3f49-170e-41b7-ade5-5fe810899e03",[776],{"_uid":777,"image":778,"component":782},"i-c34d6214-3349-47de-81b6-e9b0b8fe5869",{"id":779,"alt":780,"name":7,"focus":48,"title":780,"filename":781,"copyright":7,"fieldtype":50},3397316,"Agility Ladder","https://a.storyblok.com/f/115220/1100x1100/980a0d5a0e/agility-ladder.jpg","content_image",{"type":754,"content":784},[785,787,793,801,806,808,812,818,822],{"text":786,"type":758},"An ",{"text":788,"type":758,"marks":789}," ",[790],{"type":791,"attrs":792},"styled",{"class":7},{"text":794,"type":758,"marks":795},"agility ladder",[796],{"type":797,"attrs":798},"link",{"href":799,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=","_blank",{"text":802,"type":758,"marks":803},"  ",[804],{"type":791,"attrs":805},{"class":7},{"text":807,"type":758},"is a piece of fitness equipment that is used as a training tool. It is laid out flat on the ground and is used for agility drills and footwork exercises. An agility workout focuses on improving your ",{"text":788,"type":758,"marks":809},[810],{"type":791,"attrs":811},{"class":7},{"text":813,"type":758,"marks":814},"conditioning",[815],{"type":797,"attrs":816},{"href":817,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-conditioning-and-recovery-challenge-workout-program",{"text":802,"type":758,"marks":819},[820],{"type":791,"attrs":821},{"class":7},{"text":823,"type":758},"and overall athleticism, while providing specific movements to improve your fighting skills.",{"type":754,"content":825},[826],{"text":673,"type":758},{"type":754,"content":828},[829,831,835,841],{"text":830,"type":758},"Here, FightCamp Trainer Aaron Swenson will lead you through 5 agility ladder drills that will improve your conditioning, enhance your boxing and kickboxing ",{"text":788,"type":758,"marks":832},[833],{"type":791,"attrs":834},{"class":7},{"text":836,"type":758,"marks":837},"footwork",[838],{"type":797,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"text":842,"type":758},", and boost your reaction time.",{"type":764,"attrs":844,"content":846},{"level":845},3,[847],{"text":848,"type":758},"The 5 ladder agility drills are:",{"type":850,"content":851},"bullet_list",[852,859,865,871,877],{"type":853,"content":854},"list_item",[855],{"type":754,"content":856},[857],{"text":858,"type":758},"Step Jab",{"type":853,"content":860},[861],{"type":754,"content":862},[863],{"text":864,"type":758},"Pendulum",{"type":853,"content":866},[867],{"type":754,"content":868},[869],{"text":870,"type":758},"Pendulum Kick",{"type":853,"content":872},[873],{"type":754,"content":874},[875],{"text":876,"type":758},"Step In Knee",{"type":853,"content":878},[879],{"type":754,"content":880},[881],{"text":882,"type":758},"Hop Kick",{"type":754,"content":884},[885],{"text":886,"type":758},"Aaron also shares an additional bonus move to challenge you to become a more precise fighter with your footwork.",{"type":754,"content":888},[889,891,895,901,903,907,913],{"text":890,"type":758},"These agility drills can be done with any of these ",{"text":788,"type":758,"marks":892},[893],{"type":791,"attrs":894},{"class":7},{"text":896,"type":758,"marks":897},"3 basic kickboxing kicks",[898],{"type":797,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"text":902,"type":758},":",{"text":802,"type":758,"marks":904},[905],{"type":791,"attrs":906},{"class":7},{"text":908,"type":758,"marks":909},"Roundhouse/Round Kick",[910],{"type":797,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":914,"type":758},", Side Kick, and Hook Kick.",{"type":764,"attrs":916,"content":917},{"level":766},[918],{"text":908,"type":758},{"type":850,"content":920},[921,927,933],{"type":853,"content":922},[923],{"type":754,"content":924},[925],{"text":926,"type":758},"From a fighting stance, balance your weight on your back foot with your elbows in, hands up, and chin tucked",{"type":853,"content":928},[929],{"type":754,"content":930},[931],{"text":932,"type":758},"Push off your back leg, shifting your weight to your front leg bringing your knee up to 90 degrees",{"type":853,"content":934},[935],{"type":754,"content":936},[937],{"text":938,"type":758},"Use your core to pivot on your front leg, open your hips, and swing your back leg around, using your shin to strike",{"type":764,"attrs":940,"content":941},{"level":766},[942],{"text":943,"type":758},"Side Kick",{"type":850,"content":945},[946,952],{"type":853,"content":947},[948],{"type":754,"content":949},[950],{"text":951,"type":758},"Start in fighting stance with your hands up in guard",{"type":853,"content":953},[954],{"type":754,"content":955},[956],{"text":957,"type":758},"Bend your front knee at 90 degrees from the ground, place your weight on the back leg and kick forward from the front knee, striking to the side with your shin",{"type":764,"attrs":959,"content":960},{"level":766},[961],{"text":962,"type":758},"Hook Kick",{"type":850,"content":964},[965,971,977],{"type":853,"content":966},[967],{"type":754,"content":968},[969],{"text":970,"type":758},"Start in fighting stance with your hands up in guard position",{"type":853,"content":972},[973],{"type":754,"content":974},[975],{"text":976,"type":758},"Bend your front leg at the knee and shift your weight over your back leg",{"type":853,"content":978},[979],{"type":754,"content":980},[981],{"text":982,"type":758},"With your front leg, swing forward to strike toward the upper torso of your target",{"type":754,"content":984},[985,987,991,997,999],{"text":986,"type":758},"Now that you know how to perform the three basic ",{"text":788,"type":758,"marks":988},[989],{"type":791,"attrs":990},{"class":7},{"text":992,"type":758,"marks":993},"kicks",[994],{"type":797,"attrs":995},{"href":996,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/five-5-best-kicks-in-kickboxing",{"text":998,"type":758},", let’s jump into the agility ladder workout.",{"type":770},{"type":772,"attrs":1001},{"id":774,"body":1002},[1003],{"_uid":1004,"link":1005,"image":1007,"title":1009,"component":1011},"i-d6d376ce-c037-4f27-8cc7-915acafc893e",{"id":7,"url":1006,"linktype":13,"fieldtype":14,"cached_url":1006},"https://youtu.be/TtE3viXQNbw",{"id":1008,"alt":1009,"name":7,"focus":48,"title":1009,"filename":1010,"copyright":7,"fieldtype":50},3397330,"Precision Fighter Footwork Training | 5 AGILITY LADDER DRILLS","https://a.storyblok.com/f/115220/1244x700/07df1a05d3/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork-youtube-video.jpg","image_video_link",{"type":764,"attrs":1013,"content":1014},{"level":766},[1015],{"text":1016,"type":758},"Agility Ladder Workout",{"type":754,"content":1018},[1019],{"text":1020,"type":758},"Perform each exercise for 30 seconds then rest for 30 seconds before moving on to the next drill.",{"type":764,"attrs":1022,"content":1023},{"level":845},[1024,1026],{"text":1025,"type":758},"Step Jab (30 seconds)",{"type":770},{"type":772,"attrs":1028},{"id":774,"body":1029},[1030],{"_uid":1031,"image":1032,"component":782},"i-a4f3f256-29ff-457e-902e-69b5291d3ac0",{"id":1033,"alt":1034,"name":7,"focus":48,"title":1034,"filename":1035,"copyright":7,"fieldtype":50},3397344,"Aaron Swenson Doing a Step Jab Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/4b4dc886f1/step-jab.jpg",{"type":754,"content":1037},[1038,1040,1044,1050],{"text":1039,"type":758},"Similar to performing a jab in boxing, the step jab is a quick strike. Combine it with precise footwork to get your opponent off-balance. The jab is the foundation for all other punches and is often the first punch you throw in more complex ",{"text":788,"type":758,"marks":1041},[1042],{"type":791,"attrs":1043},{"class":7},{"text":1045,"type":758,"marks":1046},"boxing punch combinations",[1047],{"type":797,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{"text":1051,"type":758},".",{"type":850,"content":1053},[1054,1060,1066,1072,1078],{"type":853,"content":1055},[1056],{"type":754,"content":1057},[1058],{"text":1059,"type":758},"Start with your hands up in your guard in your fighting stance",{"type":853,"content":1061},[1062],{"type":754,"content":1063},[1064],{"text":1065,"type":758},"Place all of your weight on your back foot",{"type":853,"content":1067},[1068],{"type":754,"content":1069},[1070],{"text":1071,"type":758},"Push from the ball of your back foot and step forward with your front foot into the ladder square",{"type":853,"content":1073},[1074],{"type":754,"content":1075},[1076],{"text":1077,"type":758},"Time your punch with your step so that as your front foot lands, your punch lands",{"type":853,"content":1079},[1080],{"type":754,"content":1081},[1082],{"text":1083,"type":758},"Repeat this movement in quick rhythm, in and out, and as you start to feel more comfortable, you can work your way down the ladder",{"type":764,"attrs":1085,"content":1086},{"level":845},[1087,1089],{"text":1088,"type":758},"Pendulum (30 seconds)",{"type":770},{"type":772,"attrs":1091},{"id":774,"body":1092},[1093],{"_uid":1094,"image":1095,"component":782},"i-a90b7416-60bd-4b16-b56c-3dcaf066efbc",{"id":1096,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1098,"copyright":7,"fieldtype":50},3397345,"Aaron Swenson Doing a Pendulum Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/b63637567b/pendulum.jpg",{"type":754,"content":1100},[1101],{"text":1102,"type":758},"This movement is inspired by boxer Vasyl Lomachenko who steps to the side of his opponent before striking. Most boxers step into their punch, exposing their body to their opponent in the process. This side step provides better defense against counter strikes while also utilizing the muscles in the core to increase power.",{"type":850,"content":1104},[1105,1111,1117,1123,1129,1135],{"type":853,"content":1106},[1107],{"type":754,"content":1108},[1109],{"text":1110,"type":758},"Step into the ladder toward your target with your front foot",{"type":853,"content":1112},[1113],{"type":754,"content":1114},[1115],{"text":1116,"type":758},"Skip your feet together inside the ladder",{"type":853,"content":1118},[1119],{"type":754,"content":1120},[1121],{"text":1122,"type":758},"Hit with uppercut using the forward momentum of your body",{"type":853,"content":1124},[1125],{"type":754,"content":1126},[1127],{"text":1128,"type":758},"Skip backward into the ladder",{"type":853,"content":1130},[1131],{"type":754,"content":1132},[1133],{"text":1134,"type":758},"Finish with another uppercut as you move back out of the ladder",{"type":853,"content":1136},[1137],{"type":754,"content":1138},[1139],{"text":1140,"type":758},"As you get down the basic movements, you can add lateral movement working down the ladder with each move",{"type":764,"attrs":1142,"content":1143},{"level":845},[1144,1146],{"text":1145,"type":758},"Pendulum Kick (30 seconds)",{"type":770},{"type":772,"attrs":1148},{"id":774,"body":1149},[1150],{"_uid":1151,"image":1152,"component":782},"i-8223a15f-9a66-470e-88a9-c77bdff04b91",{"id":1153,"alt":1154,"name":7,"focus":48,"title":1154,"filename":1155,"copyright":7,"fieldtype":50},3397346,"Aaron Swenson Doing a Pendulum Kick Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/6872d541cc/pendulum-kick.jpg",{"type":754,"content":1157},[1158],{"text":1159,"type":758},"This drill is similar to the pendulum described above, but this time, instead of throwing an uppercut, you will finish with a round kick at your opponent. As with the pendulum drill described above, step to the side of your target before striking.",{"type":850,"content":1161},[1162,1168,1174,1180],{"type":853,"content":1163},[1164],{"type":754,"content":1165},[1166],{"text":1167,"type":758},"Step your front foot into the ladder",{"type":853,"content":1169},[1170],{"type":754,"content":1171},[1172],{"text":1173,"type":758},"Skip your feet together",{"type":853,"content":1175},[1176],{"type":754,"content":1177},[1178],{"text":1179,"type":758},"Throw a snappy round kick at your target within your instep",{"type":853,"content":1181},[1182],{"type":754,"content":1183},[1184],{"text":1185,"type":758},"Move backwards out of the ladder",{"type":754,"content":1187},[1188],{"text":1189,"type":758},"This kick is popular in other traditional martial arts, such as karate. It is most effective when it’s quick. You can use this exercise with other types kicks:",{"type":850,"content":1191},[1192,1198,1204],{"type":853,"content":1193},[1194],{"type":754,"content":1195},[1196],{"text":1197,"type":758},"Fake low/high kicks to bait the defense out of position before striking",{"type":853,"content":1199},[1200],{"type":754,"content":1201},[1202],{"text":1203,"type":758},"Hook kicks",{"type":853,"content":1205},[1206],{"type":754,"content":1207},[1208],{"text":1209,"type":758},"Side kicks",{"type":764,"attrs":1211,"content":1212},{"level":845},[1213,1215],{"text":1214,"type":758},"Step In Knee (30 seconds)",{"type":770},{"type":772,"attrs":1217},{"id":1218,"body":1219},"c0f73f66-f094-49ad-bf5c-9a585c69e76d",[1220],{"_uid":1221,"image":1222,"component":782},"i-1da4e91c-3d29-49f7-9619-2d55bfbb6153",{"id":1223,"alt":1224,"name":7,"focus":48,"title":1224,"filename":1225,"copyright":7,"fieldtype":50},3457248,"Aaron Swenson Doing a Step In Knee Agility Ladder Drill ","https://a.storyblok.com/f/115220/1100x1100/2058bc7b3c/step_in_knee.png",{"type":754,"content":1227},[1228],{"text":1229,"type":758},"This drill is performed at close-range. You can opt to use your knee or kick. This is useful when there is not enough space to strike your opponent with a full leg kick effectively. The power for this kick comes from your forward momentum and a hip thrust.",{"type":850,"content":1231},[1232,1238,1244,1250,1256,1262,1268],{"type":853,"content":1233},[1234],{"type":754,"content":1235},[1236],{"text":1237,"type":758},"Start in fighting stance with your hands up in guard and your elbows in",{"type":853,"content":1239},[1240],{"type":754,"content":1241},[1242],{"text":1243,"type":758},"Place your weight on your back leg",{"type":853,"content":1245},[1246],{"type":754,"content":1247},[1248],{"text":1249,"type":758},"Push off the ball of your back foot",{"type":853,"content":1251},[1252],{"type":754,"content":1253},[1254],{"text":1255,"type":758},"Step into the ladder with your hips back",{"type":853,"content":1257},[1258],{"type":754,"content":1259},[1260],{"text":1261,"type":758},"Thrust your hips forward and throw your knee or a front kick with your back leg",{"type":853,"content":1263},[1264],{"type":754,"content":1265},[1266],{"text":1267,"type":758},"Step back into the ladder and out",{"type":853,"content":1269},[1270],{"type":754,"content":1271},[1272],{"text":1273,"type":758},"Alternate using your legs and knees as well as both sides",{"type":764,"attrs":1275,"content":1276},{"level":845},[1277,1279],{"text":1278,"type":758},"Hop Kick (30 seconds)",{"type":770},{"type":772,"attrs":1281},{"id":1218,"body":1282},[1283],{"_uid":1284,"image":1285,"component":782},"i-b075a9eb-7d77-496d-aa78-8ee5cc9358dc",{"id":1286,"alt":1287,"name":7,"focus":48,"title":1287,"filename":1288,"copyright":7,"fieldtype":50},3457259,"Aaron Swenson Doing a Hop Kick Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/0db5d34a3b/hop_kick.png",{"type":754,"content":1290},[1291],{"text":1292,"type":758},"This kick is used to fake an opponent to draw them in before striking. The round kick engages your core, adding power to your strike. This drill focuses on precision with your kick and awareness of your position and opponent’s.",{"type":850,"content":1294},[1295,1301,1307,1313,1319,1325],{"type":853,"content":1296},[1297],{"type":754,"content":1298},[1299],{"text":1300,"type":758},"Your rear foot leads the kick",{"type":853,"content":1302},[1303],{"type":754,"content":1304},[1305],{"text":1306,"type":758},"Lift your rear leg to fake the kick",{"type":853,"content":1308},[1309],{"type":754,"content":1310},[1311],{"text":1312,"type":758},"Using your front foot, skip into the ladder",{"type":853,"content":1314},[1315],{"type":754,"content":1316},[1317],{"text":1318,"type":758},"Follow through with a round kick",{"type":853,"content":1320},[1321],{"type":754,"content":1322},[1323],{"text":1324,"type":758},"Come back around to your defensive stance",{"type":853,"content":1326},[1327],{"type":754,"content":1328},[1329],{"text":1330,"type":758},"Challenge yourself not to touch the ladder as you skip into the ladder and move out",{"type":764,"attrs":1332,"content":1333},{"level":845},[1334,1336],{"text":1335,"type":758},"Bonus Kick (30 seconds)",{"type":770},{"type":772,"attrs":1338},{"id":1218,"body":1339},[1340],{"_uid":1341,"image":1342,"component":782},"i-c5960e96-cc32-415b-9bf8-617ad3a5edf5",{"id":1343,"alt":1344,"name":7,"focus":48,"title":1344,"filename":1345,"copyright":7,"fieldtype":50},3457273,"Aaron Swenson doing a bonus kick for agility ladder drills","https://a.storyblok.com/f/115220/1100x1100/d1826ec23f/bonus_kick.png",{"type":754,"content":1347},[1348],{"text":1349,"type":758},"This kick focuses on the glutes and obliques and is a great warm-up exercise. It is trickier than it appears and focuses on core stability as well as footwork.",{"type":850,"content":1351},[1352,1358,1364,1370,1376,1382],{"type":853,"content":1353},[1354],{"type":754,"content":1355},[1356],{"text":1357,"type":758},"Start at one end of the ladder",{"type":853,"content":1359},[1360],{"type":754,"content":1361},[1362],{"text":1363,"type":758},"Chamber a round kick",{"type":853,"content":1365},[1366],{"type":754,"content":1367},[1368],{"text":1369,"type":758},"Hop kick on your back foot, hopping down the ladder for each ladder step",{"type":853,"content":1371},[1372],{"type":754,"content":1373},[1374],{"text":1375,"type":758},"Keep your front leg in position for a round kick at every step",{"type":853,"content":1377},[1378],{"type":754,"content":1379},[1380],{"text":1381,"type":758},"Balance on your back leg without your front foot touching the ground",{"type":853,"content":1383},[1384],{"type":754,"content":1385},[1386],{"text":1387,"type":758},"Continue down the ladder and back using alternate legs and kicks for 30 seconds",{"type":754,"content":1389},[1390],{"text":1391,"type":758},"This bonus movement can also be used with the same 3 basic kicks:",{"type":850,"content":1393},[1394,1400,1405],{"type":853,"content":1395},[1396],{"type":754,"content":1397},[1398],{"text":1399,"type":758},"Roundhouse kicks",{"type":853,"content":1401},[1402],{"type":754,"content":1403},[1404],{"text":1209,"type":758},{"type":853,"content":1406},[1407],{"type":754,"content":1408},[1409],{"text":1203,"type":758},{"type":754,"content":1411},[1412,1414,1418,1424,1428,1430,1434,1440,1444,1446,1450,1456],{"text":1413,"type":758},"The key to successful fighting begins with a strong foundation, especially boxing and kickboxing footwork. For more fighting and agility tips and videos visit our ",{"text":788,"type":758,"marks":1415},[1416],{"type":791,"attrs":1417},{"class":7},{"text":1419,"type":758,"marks":1420},"YouTube channel",[1421],{"type":797,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":800,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":802,"type":758,"marks":1425},[1426],{"type":791,"attrs":1427},{"class":7},{"text":1429,"type":758},"or check out our ",{"text":788,"type":758,"marks":1431},[1432],{"type":791,"attrs":1433},{"class":7},{"text":1435,"type":758,"marks":1436},"blog",[1437],{"type":797,"attrs":1438},{"href":1439,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/",{"text":802,"type":758,"marks":1441},[1442],{"type":791,"attrs":1443},{"class":7},{"text":1445,"type":758},"for kickboxing and boxing training, workouts, and content from the trainers at ",{"text":788,"type":758,"marks":1447},[1448],{"type":791,"attrs":1449},{"class":7},{"text":1451,"type":758,"marks":1452},"FightCamp",[1453],{"type":797,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1051,"type":758},{"type":764,"attrs":1458,"content":1459},{"level":845},[1460],{"text":1461,"type":758},"Related Articles",{"type":754,"content":1463},[1464,1470,1471,1477,1478,1484,1485,1491,1492],{"text":1465,"type":758,"marks":1466},"Boxing Footwork Drills For Beginners",[1467],{"type":797,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"type":770},{"text":1472,"type":758,"marks":1473},"Five (5) Best Kicks In Kickboxing",[1474],{"type":797,"attrs":1475},{"href":1476,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"type":770},{"text":1479,"type":758,"marks":1480},"Get Toned Fast With Kickboxing At-Home",[1481],{"type":797,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":770},{"text":1486,"type":758,"marks":1487},"The 3 Types of Kicks In Kickboxing",[1488],{"type":797,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-3-types-of-kicks-in-kickboxing",{"type":770},{"text":1493,"type":758,"marks":1494},"7 Reasons Why You Should Be Kickboxing",[1495],{"type":797,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-08 00:00","article",{"_uid":1509,"title":657,"plugin":43,"description":1510},"71fd95c5-a067-44af-9934-c47d5cdbdf4f","Improve your boxing and kickboxing footwork with these 5 agility ladder drills. Enhance your speed, coordination, and balance for champion fighter precision.",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},3397391,"5 Agility Ladder Drills For Boxing and Kickboxing","https://a.storyblok.com/f/115220/2400x990/417e9ea0bd/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork.jpg",[],"5-agility-ladder-drills-for-boxing-and-kickboxing-footwork","blogs/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork",-1060,[],60887917,"6149101c-4896-4ef5-8f77-9cbe87b3e71c","2021-12-08T00:16:38.046Z",[],["Reactive",1525],[1526,1857,2097,2338,2625,2963],{"name":1527,"created_at":1528,"published_at":1529,"updated_at":1530,"id":1531,"uuid":1532,"content":1533,"slug":1849,"full_slug":1850,"sort_by_date":48,"position":1851,"tag_list":1852,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":1854,"first_published_at":1529,"release_id":48,"lang":60,"path":1855,"alternates":1856,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1534,"faqs":1535,"title":1527,"topic":1568,"author":1583,"content":1584,"category":1831,"schedule":1839,"component":1507,"meta_info":1840,"cover_image":1844,"description":1843,"contributors":1848},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1536,1540,1544,1548,1552,1556,1560,1564],{"_uid":1537,"answer":1538,"question":1539,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1541,"answer":1542,"question":1543,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1545,"answer":1546,"question":1547,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1549,"answer":1550,"question":1551,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1553,"answer":1554,"question":1555,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1557,"answer":1558,"question":1559,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1561,"answer":1562,"question":1563,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1565,"answer":1566,"question":1567,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1569,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1581,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1570,"component":39,"meta_info":1578,"block_image":1579,"cover_image":1580,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1572,"component":118,"meta_info":1573,"meta_title":7,"block_image":1574,"cover_image":1575,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":751,"content":1585},[1586,1606,1610,1614,1619,1623,1636,1656,1660,1670,1673,1678,1689,1709,1714,1724,1752,1757,1767,1779,1784,1811,1816,1827],{"type":754,"content":1587},[1588,1590,1596,1598,1604],{"text":1589,"type":758},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1591,"type":758,"marks":1592},"over two hours each day",[1593],{"type":797,"attrs":1594},{"href":1595,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1597,"type":758}," on social media. The ",{"text":1599,"type":758,"marks":1600},"CDC",[1601],{"type":797,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1605,"type":758}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":754,"content":1607},[1608],{"text":1609,"type":758},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":754,"content":1611},[1612],{"text":1613,"type":758},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":764,"attrs":1615,"content":1616},{"level":766},[1617],{"text":1618,"type":758},"Benefits of a 30-Minute Boxing Workout",{"type":764,"attrs":1620,"content":1621},{"level":845},[1622],{"text":1547,"type":758},{"type":772,"attrs":1624},{"id":1625,"body":1626},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1627],{"url":1628,"_uid":1630,"image":1631,"component":782,"copyright_details":1635},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1632,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1634,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":754,"content":1637},[1638,1640,1646,1648,1654],{"text":1639,"type":758},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1641,"type":758,"marks":1642},"heavy bag",[1643],{"type":797,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1647,"type":758},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1649,"type":758,"marks":1650},"fantastic shape",[1651],{"type":797,"attrs":1652},{"href":1653,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1655,"type":758},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":764,"attrs":1657,"content":1658},{"level":845},[1659],{"text":1551,"type":758},{"type":772,"attrs":1661},{"id":1625,"body":1662},[1663],{"url":1664,"_uid":1665,"image":1666,"component":782,"copyright_details":1669},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1667,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1668,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":754,"content":1671},[1672],{"text":1550,"type":758},{"type":764,"attrs":1674,"content":1675},{"level":845},[1676],{"text":1677,"type":758},"Stress Relief",{"type":772,"attrs":1679},{"id":1625,"body":1680},[1681],{"url":1682,"_uid":1683,"image":1684,"component":782,"copyright_details":1688},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1685,"alt":1686,"name":7,"focus":48,"title":1686,"filename":1687,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":754,"content":1690},[1691,1693,1699,1701,1707],{"text":1692,"type":758},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1694,"type":758,"marks":1695},"unleashing that stress",[1696],{"type":797,"attrs":1697},{"href":1698,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1700,"type":758}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1702,"type":758,"marks":1703},"safe and healthy outlet",[1704],{"type":797,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1708,"type":758}," for anyone who has ever felt the need to just get it all out.",{"type":764,"attrs":1710,"content":1711},{"level":845},[1712],{"text":1713,"type":758},"Mental Wellness",{"type":772,"attrs":1715},{"id":1625,"body":1716},[1717],{"url":1718,"_uid":1719,"image":1720,"component":782,"copyright_details":1723},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1721,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1722,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":754,"content":1725},[1726,1728,1734,1736,1742,1744,1750],{"text":1727,"type":758},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1729,"type":758,"marks":1730},"prevent age-related cognitive decline",[1731],{"type":797,"attrs":1732},{"href":1733,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1735,"type":758},". Studies have also shown that as little as ",{"text":1737,"type":758,"marks":1738},"15 minutes per day",[1739],{"type":797,"attrs":1740},{"href":1741,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1743,"type":758}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1745,"type":758,"marks":1746},"regulate your emotional well-being",[1747],{"type":797,"attrs":1748},{"href":1749,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1751,"type":758}," over time with consistent workouts.",{"type":764,"attrs":1753,"content":1754},{"level":845},[1755],{"text":1756,"type":758},"Convenience",{"type":772,"attrs":1758},{"id":1625,"body":1759},[1760],{"url":1761,"_uid":1762,"image":1763,"component":782,"copyright_details":1766},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1764,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1765,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":754,"content":1768},[1769,1771,1777],{"text":1770,"type":758},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1772,"type":758,"marks":1773},"boxing training at home",[1774],{"type":797,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1778,"type":758},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":764,"attrs":1780,"content":1781},{"level":766},[1782],{"text":1783,"type":758},"30-Minute Throwdown",{"type":754,"content":1785},[1786,1788,1794,1796,1802,1804,1809],{"text":1787,"type":758},"You can start getting all the benefits of ",{"text":1789,"type":758,"marks":1790},"boxing at home",[1791],{"type":797,"attrs":1792},{"href":1793,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1795,"type":758}," with no equipment at all. ",{"text":1797,"type":758,"marks":1798},"Shadowboxing",[1799],{"type":797,"attrs":1800},{"href":1801,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1803,"type":758}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1641,"type":758,"marks":1805},[1806],{"type":797,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1810,"type":758}," to your home gym can be life-changing.",{"type":764,"attrs":1812,"content":1813},{"level":766},[1814],{"text":1815,"type":758},"Train Like a Fighter",{"type":754,"content":1817},[1818,1820,1825],{"text":1819,"type":758},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1451,"type":758,"marks":1821},[1822],{"type":797,"attrs":1823},{"href":1824,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1826,"type":758}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":754,"content":1828},[1829],{"text":1830,"type":758},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1832,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1837,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1838,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1833,"component":118,"meta_info":1834,"meta_title":7,"block_image":1835,"cover_image":1836,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1841,"title":1842,"plugin":43,"description":1843},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1845,"alt":1846,"name":7,"focus":48,"title":1846,"filename":1847,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1853],"featured","539b5bb5-55da-4f55-bb8a-06a6be114917","training/{{story.slug}}",[],{"name":1858,"created_at":1859,"published_at":1860,"updated_at":1861,"id":1862,"uuid":1863,"content":1864,"slug":2090,"full_slug":2091,"sort_by_date":48,"position":2092,"tag_list":2093,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2094,"first_published_at":2095,"release_id":48,"lang":60,"path":1855,"alternates":2096,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1865,"faqs":1866,"title":1858,"topic":1887,"author":1902,"content":1903,"category":2074,"schedule":2082,"component":1507,"meta_info":2083,"cover_image":2086,"description":2085,"contributors":2089},"d9342cbc-2f33-448b-95cb-d9141a391216",[1867,1871,1875,1879,1883],{"_uid":1868,"answer":1869,"question":1870,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1872,"answer":1873,"question":1874,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1876,"answer":1877,"question":1878,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1880,"answer":1881,"question":1882,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1884,"answer":1885,"question":1886,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1888,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1900,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1901,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1889,"component":39,"meta_info":1897,"block_image":1898,"cover_image":1899,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1890,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1891,"component":118,"meta_info":1892,"meta_title":7,"block_image":1893,"cover_image":1894,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":751,"content":1904},[1905,1918,1922,1934,1938,1942,1954,1958,1962,1966,1983,1987,1991,1995,2011,2015,2020,2033,2037,2047,2060,2064],{"type":754,"content":1906},[1907,1909,1916],{"text":1908,"type":758},"FightCamp Trainer ",{"text":1910,"type":758,"marks":1911},"Coach PJ",[1912],{"type":797,"attrs":1913},{"href":1914,"uuid":48,"anchor":48,"custom":1915,"target":800,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1917,"type":758}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":754,"content":1919},[1920],{"text":1921,"type":758},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":772,"attrs":1923},{"id":1924,"body":1925},"d975e679-f879-4a04-b019-c5eb66b48e99",[1926],{"_uid":1927,"link":1928,"image":1930,"title":1932,"component":1011},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1929,"linktype":13,"fieldtype":14,"cached_url":1929},"https://youtu.be/G-4nuJefUcE",{"id":1931,"alt":1932,"name":7,"focus":48,"title":1932,"filename":1933,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":764,"attrs":1935,"content":1936},{"level":766},[1937],{"text":1870,"type":758},{"type":754,"content":1939},[1940],{"text":1941,"type":758},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":772,"attrs":1943},{"id":1944,"body":1945},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1946],{"url":1947,"_uid":1948,"image":1949,"component":782,"copyright_details":1953},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1950,"alt":1951,"name":7,"focus":48,"title":1951,"filename":1952,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":754,"content":1955},[1956],{"text":1957,"type":758},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":764,"attrs":1959,"content":1960},{"level":766},[1961],{"text":1874,"type":758},{"type":754,"content":1963},[1964],{"text":1965,"type":758},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":772,"attrs":1967},{"id":1944,"body":1968},[1969],{"url":1970,"_uid":1971,"image":1972,"component":782,"copyright_details":1976},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1973,"alt":1974,"name":7,"focus":48,"title":1974,"filename":1975,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1977],{"_uid":1978,"link":1979,"title":1981,"component":1982},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1980,"linktype":13,"fieldtype":14,"cached_url":1980},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":754,"content":1984},[1985],{"text":1986,"type":758},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":764,"attrs":1988,"content":1989},{"level":766},[1990],{"text":1878,"type":758},{"type":754,"content":1992},[1993],{"text":1994,"type":758},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":772,"attrs":1996},{"id":1944,"body":1997},[1998],{"url":1999,"_uid":2000,"image":2001,"component":782,"copyright_details":2005},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2002,"alt":2003,"name":7,"focus":48,"title":2003,"filename":2004,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2006],{"_uid":2007,"link":2008,"title":2010,"component":1982},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2009,"linktype":13,"fieldtype":14,"cached_url":2009},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":754,"content":2012},[2013],{"text":2014,"type":758},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":764,"attrs":2016,"content":2017},{"level":766},[2018],{"text":2019,"type":758},"Levels & Abilities",{"type":754,"content":2021},[2022,2024,2031],{"text":2023,"type":758},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2025,"type":758,"marks":2026},"sweet science",[2027],{"type":797,"attrs":2028},{"href":2029,"uuid":48,"anchor":48,"custom":2030,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2032,"type":758},". ",{"type":764,"attrs":2034,"content":2035},{"level":766},[2036],{"text":1886,"type":758},{"type":772,"attrs":2038},{"id":1944,"body":2039},[2040],{"url":2041,"_uid":2042,"image":2043,"component":782,"copyright_details":2046},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2044,"alt":1951,"name":7,"focus":48,"title":1951,"filename":2045,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":754,"content":2048},[2049,2051,2058],{"text":2050,"type":758},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2052,"type":758,"marks":2053},"FightCamp app",[2054],{"type":797,"attrs":2055},{"href":2056,"uuid":48,"anchor":48,"custom":2057,"target":800,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2059,"type":758},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":764,"attrs":2061,"content":2062},{"level":766},[2063],{"text":1815,"type":758},{"type":754,"content":2065},[2066,2067,2072],{"text":1819,"type":758},{"text":1451,"type":758,"marks":2068},[2069],{"type":797,"attrs":2070},{"href":1824,"uuid":48,"anchor":48,"custom":2071,"target":800,"linktype":13},{},{"text":2073,"type":758}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2075,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2080,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2076,"component":118,"meta_info":2077,"meta_title":7,"block_image":2078,"cover_image":2079,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2084,"title":1858,"plugin":43,"description":2085},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2087,"alt":1858,"name":7,"focus":48,"title":1858,"filename":2088,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1853],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2098,"created_at":2099,"published_at":2100,"updated_at":2101,"id":2102,"uuid":2103,"content":2104,"slug":2331,"full_slug":2332,"sort_by_date":48,"position":2333,"tag_list":2334,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2335,"first_published_at":2336,"release_id":48,"lang":60,"path":1855,"alternates":2337,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2105,"faqs":2106,"title":2098,"topic":2115,"author":2130,"content":2131,"category":2312,"schedule":2320,"component":1507,"meta_info":2321,"cover_image":2325,"description":2329,"contributors":2330},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2107,2111],{"_uid":2108,"answer":2109,"question":2110,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2112,"answer":2113,"question":2114,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2116,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2128,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2117,"component":39,"meta_info":2125,"block_image":2126,"cover_image":2127,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2118,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2123,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2119,"component":118,"meta_info":2120,"meta_title":7,"block_image":2121,"cover_image":2122,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":751,"content":2132},[2133,2138,2142,2147,2151,2156,2160,2186,2191,2195,2200,2204,2209,2213,2218,2231,2236,2249,2254,2258,2263,2267,2272,2276,2281,2285,2290,2294,2299],{"type":764,"attrs":2134,"content":2135},{"level":766},[2136],{"text":2137,"type":758},"Staying Safe While Exercising in the Cold",{"type":754,"content":2139},[2140],{"text":2141,"type":758},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":764,"attrs":2143,"content":2144},{"level":845},[2145],{"text":2146,"type":758},"Watch the Windchill",{"type":754,"content":2148},[2149],{"text":2150,"type":758},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":764,"attrs":2152,"content":2153},{"level":845},[2154],{"text":2155,"type":758},"Protect Your Extremities",{"type":754,"content":2157},[2158],{"text":2159,"type":758},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":850,"content":2161},[2162,2168,2174,2180],{"type":853,"content":2163},[2164],{"type":754,"content":2165},[2166],{"text":2167,"type":758},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":853,"content":2169},[2170],{"type":754,"content":2171},[2172],{"text":2173,"type":758},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":853,"content":2175},[2176],{"type":754,"content":2177},[2178],{"text":2179,"type":758},"Wear a hat or headband that covers your ears",{"type":853,"content":2181},[2182],{"type":754,"content":2183},[2184],{"text":2185,"type":758},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":764,"attrs":2187,"content":2188},{"level":845},[2189],{"text":2190,"type":758},"Wear Layers",{"type":754,"content":2192},[2193],{"text":2194,"type":758},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":764,"attrs":2196,"content":2197},{"level":845},[2198],{"text":2199,"type":758},"Don’t Forget Sunscreen",{"type":754,"content":2201},[2202],{"text":2203,"type":758},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":764,"attrs":2205,"content":2206},{"level":766},[2207],{"text":2208,"type":758},"Getting Motivated to Workout in the Cold ",{"type":754,"content":2210},[2211],{"text":2212,"type":758},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":764,"attrs":2214,"content":2215},{"level":845},[2216],{"text":2217,"type":758},"Invest in New Activewear",{"type":754,"content":2219},[2220,2222,2229],{"text":2221,"type":758},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2223,"type":758,"marks":2224},"new workout gear",[2225],{"type":797,"attrs":2226},{"href":2227,"uuid":48,"anchor":48,"custom":2228,"target":800,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2230,"type":758}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":764,"attrs":2232,"content":2233},{"level":845},[2234],{"text":2235,"type":758},"Find a Workout Buddy",{"type":754,"content":2237},[2238,2240,2247],{"text":2239,"type":758},"Accountability! Accountability! Accountability! Finding a ",{"text":2241,"type":758,"marks":2242},"workout buddy",[2243],{"type":797,"attrs":2244},{"href":2245,"uuid":48,"anchor":48,"custom":2246,"target":800,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2248,"type":758}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":764,"attrs":2250,"content":2251},{"level":845},[2252],{"text":2253,"type":758},"Benefits of Working Out in the Cold",{"type":754,"content":2255},[2256],{"text":2257,"type":758},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":764,"attrs":2259,"content":2260},{"level":845},[2261],{"text":2262,"type":758},"Combat Seasonal Affective Disorder",{"type":754,"content":2264},[2265],{"text":2266,"type":758},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":764,"attrs":2268,"content":2269},{"level":845},[2270],{"text":2271,"type":758},"Boost Your Immune System",{"type":754,"content":2273},[2274],{"text":2275,"type":758},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":764,"attrs":2277,"content":2278},{"level":845},[2279],{"text":2280,"type":758},"Diverse Training Options",{"type":754,"content":2282},[2283],{"text":2284,"type":758},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":764,"attrs":2286,"content":2287},{"level":845},[2288],{"text":2289,"type":758},"Burn More Calories",{"type":754,"content":2291},[2292],{"text":2293,"type":758},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":764,"attrs":2295,"content":2296},{"level":766},[2297],{"text":2298,"type":758},"Train Like a Fighter in the Cold",{"type":754,"content":2300},[2301,2303,2310],{"text":2302,"type":758},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1451,"type":758,"marks":2304},[2305,2308],{"type":797,"attrs":2306},{"href":1824,"uuid":48,"anchor":48,"custom":2307,"target":800,"linktype":13},{},{"type":2309},"underline",{"text":2311,"type":758}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2314,"component":118,"meta_info":2315,"meta_title":7,"block_image":2316,"cover_image":2317,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2322,"title":2323,"plugin":43,"description":2324},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2326,"alt":2327,"name":7,"focus":7,"title":2327,"filename":2328,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1853],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2339,"created_at":2340,"published_at":2341,"updated_at":2342,"id":2343,"uuid":2344,"content":2345,"slug":2618,"full_slug":2619,"sort_by_date":48,"position":2620,"tag_list":2621,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2622,"first_published_at":2623,"release_id":48,"lang":60,"path":1855,"alternates":2624,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2346,"faqs":2347,"title":2339,"topic":2364,"author":2379,"content":2380,"category":2599,"schedule":2607,"component":1507,"meta_info":2608,"cover_image":2612,"description":2616,"contributors":2617},"0970fa5a-5687-49ba-9c33-b7285372264c",[2348,2352,2356,2360],{"_uid":2349,"answer":2350,"question":2351,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2353,"answer":2354,"question":2355,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2357,"answer":2358,"question":2359,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2361,"answer":2362,"question":2363,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2365,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2377,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2366,"component":39,"meta_info":2374,"block_image":2375,"cover_image":2376,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2367,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2372,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2373,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2368,"component":118,"meta_info":2369,"meta_title":7,"block_image":2370,"cover_image":2371,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":751,"content":2381},[2382,2387,2407,2412,2417,2421,2453,2457,2462,2472,2492,2496,2501,2505,2531,2535,2561,2565,2570,2582,2586,2595],{"type":764,"attrs":2383,"content":2384},{"level":766},[2385],{"text":2386,"type":758},"How to Get Better Head Movement in Boxing",{"type":754,"content":2388},[2389,2391,2398,2400,2405],{"text":2390,"type":758},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2392,"type":758,"marks":2393},"movements",[2394],{"type":797,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"custom":2397,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2399,"type":758}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2401,"type":758,"marks":2402},"employ",[2403],{"type":2404},"italic",{"text":2406,"type":758}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":764,"attrs":2408,"content":2409},{"level":766},[2410],{"text":2411,"type":758},"3 Boxing Head Movement Drills",{"type":764,"attrs":2413,"content":2414},{"level":845},[2415],{"text":2416,"type":758},"The 5 Point Pivot Drill",{"type":754,"content":2418},[2419],{"text":2420,"type":758},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":850,"content":2422},[2423,2429,2435,2441,2447],{"type":853,"content":2424},[2425],{"type":754,"content":2426},[2427],{"text":2428,"type":758},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":853,"content":2430},[2431],{"type":754,"content":2432},[2433],{"text":2434,"type":758},"Weave under to the other side (to avoid hooks)",{"type":853,"content":2436},[2437],{"type":754,"content":2438},[2439],{"text":2440,"type":758},"Pull back/sway (good for avoiding uppercuts)",{"type":853,"content":2442},[2443],{"type":754,"content":2444},[2445],{"text":2446,"type":758},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":853,"content":2448},[2449],{"type":754,"content":2450},[2451],{"text":2452,"type":758},"Throw a punch (it's important that defense and offense are fluid) ",{"type":754,"content":2454},[2455],{"text":2456,"type":758},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":764,"attrs":2458,"content":2459},{"level":845},[2460],{"text":2461,"type":758},"Frame and Shoot Drill",{"type":754,"content":2463},[2464,2466,2470],{"text":2465,"type":758},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2467,"type":758,"marks":2468},"will",[2469],{"type":2404},{"text":2471,"type":758}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":850,"content":2473},[2474,2480,2486],{"type":853,"content":2475},[2476],{"type":754,"content":2477},[2478],{"text":2479,"type":758},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":853,"content":2481},[2482],{"type":754,"content":2483},[2484],{"text":2485,"type":758},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":853,"content":2487},[2488],{"type":754,"content":2489},[2490],{"text":2491,"type":758},"Once you know what feels best, throw a punch from that position. ",{"type":754,"content":2493},[2494],{"text":2495,"type":758},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":764,"attrs":2497,"content":2498},{"level":845},[2499],{"text":2500,"type":758},"The Line Drill",{"type":754,"content":2502},[2503],{"text":2504,"type":758},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":850,"content":2506},[2507,2513,2519,2525],{"type":853,"content":2508},[2509],{"type":754,"content":2510},[2511],{"text":2512,"type":758},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":853,"content":2514},[2515],{"type":754,"content":2516},[2517],{"text":2518,"type":758}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":853,"content":2520},[2521],{"type":754,"content":2522},[2523],{"text":2524,"type":758},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":853,"content":2526},[2527],{"type":754,"content":2528},[2529],{"text":2530,"type":758},"Repeat step 1",{"type":754,"content":2532},[2533],{"text":2534,"type":758},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":850,"content":2536},[2537,2543,2549,2555],{"type":853,"content":2538},[2539],{"type":754,"content":2540},[2541],{"text":2542,"type":758},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":853,"content":2544},[2545],{"type":754,"content":2546},[2547],{"text":2548,"type":758},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":853,"content":2550},[2551],{"type":754,"content":2552},[2553],{"text":2554,"type":758},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":853,"content":2556},[2557],{"type":754,"content":2558},[2559],{"text":2560,"type":758},"Return to neutral and repeat the sequence",{"type":754,"content":2562},[2563],{"text":2564,"type":758},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":764,"attrs":2566,"content":2567},{"level":766},[2568],{"text":2569,"type":758},"Keep Your Head Moving",{"type":754,"content":2571},[2572,2574,2580],{"text":2573,"type":758},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2392,"type":758,"marks":2575},[2576],{"type":797,"attrs":2577},{"href":2578,"uuid":48,"anchor":48,"custom":2579,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2581,"type":758}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":764,"attrs":2583,"content":2584},{"level":766},[2585],{"text":1815,"type":758},{"type":754,"content":2587},[2588,2589,2594],{"text":1819,"type":758},{"text":1451,"type":758,"marks":2590},[2591],{"type":797,"attrs":2592},{"href":1824,"uuid":48,"anchor":48,"custom":2593,"target":800,"linktype":13},{},{"text":1826,"type":758},{"type":754,"content":2596},[2597],{"text":2598,"type":758},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2600,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2605,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2606,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2601,"component":118,"meta_info":2602,"meta_title":7,"block_image":2603,"cover_image":2604,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2609,"title":2610,"plugin":43,"description":2611},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2613,"alt":2614,"name":7,"focus":7,"title":2614,"filename":2615,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1853],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2626,"created_at":2627,"published_at":2628,"updated_at":2629,"id":2630,"uuid":2631,"content":2632,"slug":2957,"full_slug":2958,"sort_by_date":48,"position":2959,"tag_list":2960,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2961,"first_published_at":2628,"release_id":48,"lang":60,"path":1855,"alternates":2962,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2633,"faqs":2634,"title":2626,"topic":2683,"author":1902,"content":2698,"category":2940,"schedule":2948,"component":1507,"meta_info":2949,"cover_image":2953,"description":2952,"contributors":2956},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2635,2639,2643,2647,2651,2655,2659,2663,2667,2671,2675,2679],{"_uid":2636,"answer":2637,"question":2638,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2640,"answer":2641,"question":2642,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2644,"answer":2645,"question":2646,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2648,"answer":2649,"question":2650,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2652,"answer":2653,"question":2654,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2656,"answer":2657,"question":2658,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2660,"answer":2661,"question":2662,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2664,"answer":2665,"question":2666,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2668,"answer":2669,"question":2670,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2672,"answer":2673,"question":2674,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2676,"answer":2677,"question":2678,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2680,"answer":2681,"question":2682,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2685,"component":39,"meta_info":2693,"block_image":2694,"cover_image":2695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2687,"component":118,"meta_info":2688,"meta_title":7,"block_image":2689,"cover_image":2690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2699},[2700,2720,2730,2742,2747,2751,2762,2766,2780,2784,2789,2792,2796,2807,2819,2823,2826,2831,2842,2854,2858,2861,2866,2877,2881,2885,2889,2892,2897,2908,2912,2916,2920,2925,2929,2937],{"type":754,"content":2701},[2702,2704,2710,2712,2718],{"text":2703,"type":758},"Out of the ",{"text":2705,"type":758,"marks":2706},"six (6) basic punches",[2707],{"type":797,"attrs":2708},{"href":2709,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2711,"type":758}," in boxing, punch number one is the ",{"text":2713,"type":758,"marks":2714},"jab",[2715],{"type":797,"attrs":2716},{"href":2717,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2719,"type":758},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":754,"content":2721},[2722,2724,2728],{"text":2723,"type":758},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1910,"type":758,"marks":2725},[2726],{"type":797,"attrs":2727},{"href":1914,"uuid":48,"anchor":48,"target":800,"linktype":13},{"text":2729,"type":758}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":772,"attrs":2731},{"id":2732,"body":2733},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2734],{"_uid":2735,"link":2736,"image":2738,"title":2740,"component":1011},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2737,"linktype":13,"fieldtype":14,"cached_url":2737},"https://youtu.be/JM-8c3EqwZg",{"id":2739,"alt":2740,"name":7,"focus":48,"title":2740,"filename":2741,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":764,"attrs":2743,"content":2744},{"level":766},[2745],{"text":2746,"type":758},"5 Most Common Jab Mistakes",{"type":764,"attrs":2748,"content":2749},{"level":845},[2750],{"text":2646,"type":758},{"type":772,"attrs":2752},{"id":2732,"body":2753},[2754],{"url":2755,"_uid":2756,"image":2757,"component":782,"copyright_details":2761},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2758,"alt":2759,"name":7,"focus":48,"title":2759,"filename":2760,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":754,"content":2763},[2764],{"text":2765,"type":758},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":850,"content":2767},[2768,2774],{"type":853,"content":2769},[2770],{"type":754,"content":2771},[2772],{"text":2773,"type":758},"While extending the arm to punch",{"type":853,"content":2775},[2776],{"type":754,"content":2777},[2778],{"text":2779,"type":758},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":754,"content":2781},[2782],{"text":2783,"type":758},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":764,"attrs":2785,"content":2786},{"level":845},[2787],{"text":2788,"type":758},"How To Fix It:",{"type":754,"content":2790},[2791],{"text":2649,"type":758},{"type":764,"attrs":2793,"content":2794},{"level":845},[2795],{"text":2654,"type":758},{"type":772,"attrs":2797},{"id":2732,"body":2798},[2799],{"url":2800,"_uid":2801,"image":2802,"component":782,"copyright_details":2806},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2803,"alt":2804,"name":7,"focus":48,"title":2804,"filename":2805,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":754,"content":2808},[2809,2811,2817],{"text":2810,"type":758},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2812,"type":758,"marks":2813},"hook",[2814],{"type":797,"attrs":2815},{"href":2816,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2818,"type":758}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":764,"attrs":2820,"content":2821},{"level":845},[2822],{"text":2788,"type":758},{"type":754,"content":2824},[2825],{"text":2657,"type":758},{"type":764,"attrs":2827,"content":2828},{"level":845},[2829],{"text":2830,"type":758},"3. Pushing the Jab",{"type":772,"attrs":2832},{"id":2732,"body":2833},[2834],{"url":2835,"_uid":2836,"image":2837,"component":782,"copyright_details":2841},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2838,"alt":2839,"name":7,"focus":48,"title":2839,"filename":2840,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":754,"content":2843},[2844,2846,2852],{"text":2845,"type":758},"“Pushing the jab” means leaning into the punch. In your ",{"text":2847,"type":758,"marks":2848},"boxing stance",[2849],{"type":797,"attrs":2850},{"href":2851,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2853,"type":758},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":764,"attrs":2855,"content":2856},{"level":845},[2857],{"text":2788,"type":758},{"type":754,"content":2859},[2860],{"text":2665,"type":758},{"type":764,"attrs":2862,"content":2863},{"level":845},[2864],{"text":2865,"type":758},"4. Flaring Your Elbows",{"type":772,"attrs":2867},{"id":2732,"body":2868},[2869],{"url":2870,"_uid":2871,"image":2872,"component":782,"copyright_details":2876},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2873,"alt":2874,"name":7,"focus":48,"title":2874,"filename":2875,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":754,"content":2878},[2879],{"text":2880,"type":758},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":754,"content":2882},[2883],{"text":2884,"type":758},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":764,"attrs":2886,"content":2887},{"level":845},[2888],{"text":2788,"type":758},{"type":754,"content":2890},[2891],{"text":2673,"type":758},{"type":764,"attrs":2893,"content":2894},{"level":845},[2895],{"text":2896,"type":758},"5. Not Jabbing Enough",{"type":772,"attrs":2898},{"id":2732,"body":2899},[2900],{"url":2901,"_uid":2902,"image":2903,"component":782,"copyright_details":2907},{"id":7,"url":7,"linktype":1629,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2904,"alt":2905,"name":7,"focus":48,"title":2905,"filename":2906,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":754,"content":2909},[2910],{"text":2911,"type":758},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":764,"attrs":2913,"content":2914},{"level":845},[2915],{"text":2788,"type":758},{"type":754,"content":2917},[2918],{"text":2919,"type":758},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":764,"attrs":2921,"content":2922},{"level":766},[2923],{"text":2924,"type":758},"Keep On Jabbing",{"type":754,"content":2926},[2927],{"text":2928,"type":758},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":754,"content":2930},[2931,2932,2936],{"text":1819,"type":758},{"text":1451,"type":758,"marks":2933},[2934],{"type":797,"attrs":2935},{"href":1824,"uuid":48,"anchor":48,"target":800,"linktype":13},{"text":1826,"type":758},{"type":754,"content":2938},[2939],{"text":2598,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2941,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2946,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2947,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2942,"component":118,"meta_info":2943,"meta_title":7,"block_image":2944,"cover_image":2945,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2950,"title":2951,"plugin":43,"description":2952},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2954,"alt":2626,"name":7,"focus":48,"title":2626,"filename":2955,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1853],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2964,"created_at":2965,"published_at":2966,"updated_at":2967,"id":2968,"uuid":2969,"content":2970,"slug":3144,"full_slug":3145,"sort_by_date":48,"position":3146,"tag_list":3147,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":3148,"first_published_at":3149,"release_id":48,"lang":60,"path":1855,"alternates":3150,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2971,"faqs":2972,"title":2989,"topic":2990,"author":2379,"content":3005,"category":3125,"schedule":3133,"component":1507,"meta_info":3134,"cover_image":3138,"description":3142,"contributors":3143},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2973,2977,2981,2985],{"_uid":2974,"answer":2975,"question":2976,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2978,"answer":2979,"question":2980,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2982,"answer":2983,"question":2984,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2986,"answer":2987,"question":2988,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2991,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3003,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2992,"component":39,"meta_info":3000,"block_image":3001,"cover_image":3002,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2993,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2998,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2999,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2994,"component":118,"meta_info":2995,"meta_title":7,"block_image":2996,"cover_image":2997,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":3006},[3007,3020,3024,3035,3048,3052,3061,3065,3069,3078,3091,3096,3109,3113,3122],{"type":754,"content":3008},[3009,3011,3018],{"text":3010,"type":758},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":3012,"type":758,"marks":3013},"Muhammad Ali",[3014],{"type":797,"attrs":3015},{"href":3016,"uuid":48,"anchor":48,"custom":3017,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":3019,"type":758}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":764,"attrs":3021,"content":3022},{"level":766},[3023],{"text":2980,"type":758},{"type":772,"attrs":3025},{"id":3026,"body":3027},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[3028],{"url":7,"_uid":3029,"image":3030,"component":782,"copyright_details":3034},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":3031,"alt":3032,"name":7,"focus":7,"title":3032,"filename":3033,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":754,"content":3036},[3037,3039,3046],{"text":3038,"type":758},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":3040,"type":758,"marks":3041},"Manny Pacquiao",[3042],{"type":797,"attrs":3043},{"href":3044,"uuid":48,"anchor":48,"custom":3045,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":3047,"type":758},". His punches have great technique and flow well, naturally building momentum.",{"type":764,"attrs":3049,"content":3050},{"level":766},[3051],{"text":2984,"type":758},{"type":772,"attrs":3053},{"id":3026,"body":3054},[3055],{"url":7,"_uid":3056,"image":3057,"component":782,"copyright_details":3060},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":3058,"alt":3032,"name":7,"focus":7,"title":3032,"filename":3059,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":754,"content":3062},[3063],{"text":3064,"type":758},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":764,"attrs":3066,"content":3067},{"level":766},[3068],{"text":2988,"type":758},{"type":772,"attrs":3070},{"id":3026,"body":3071},[3072],{"url":7,"_uid":3073,"image":3074,"component":782,"copyright_details":3077},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":3075,"alt":3032,"name":7,"focus":7,"title":3032,"filename":3076,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":754,"content":3079},[3080,3082,3089],{"text":3081,"type":758},"In boxing movies, you will often hear boxers ‘",{"text":3083,"type":758,"marks":3084},"hiss",[3085],{"type":797,"attrs":3086},{"href":3087,"uuid":48,"anchor":48,"custom":3088,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":3090,"type":758},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":764,"attrs":3092,"content":3093},{"level":766},[3094],{"text":3095,"type":758},"The Takeaway",{"type":754,"content":3097},[3098,3100,3107],{"text":3099,"type":758},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":3101,"type":758,"marks":3102},"breathing",[3103],{"type":797,"attrs":3104},{"href":3105,"uuid":48,"anchor":48,"custom":3106,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":3108,"type":758}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":764,"attrs":3110,"content":3111},{"level":766},[3112],{"text":1815,"type":758},{"type":754,"content":3114},[3115,3116,3121],{"text":1819,"type":758},{"text":1451,"type":758,"marks":3117},[3118],{"type":797,"attrs":3119},{"href":1824,"uuid":48,"anchor":48,"custom":3120,"target":800,"linktype":13},{},{"text":1826,"type":758},{"type":754,"content":3123},[3124],{"text":1830,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3126,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3131,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3127,"component":118,"meta_info":3128,"meta_title":7,"block_image":3129,"cover_image":3130,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":3135,"title":3136,"plugin":43,"description":3137},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":3139,"alt":3140,"name":7,"focus":7,"title":3140,"filename":3141,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1853],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1507,"created_at":3152,"published_at":3153,"updated_at":3154,"id":3155,"uuid":3156,"content":3157,"slug":1507,"full_slug":3178,"sort_by_date":48,"position":446,"tag_list":3179,"is_startpage":9,"parent_id":3180,"meta_data":48,"group_id":3181,"first_published_at":3182,"release_id":48,"lang":60,"path":7,"alternates":3183,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3158,"component":3159,"meta_info":3160,"custom_content_list":3162},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3161,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3163,3168,3173],{"_uid":3164,"label":3165,"value":3166,"dev_id":3167,"component":758},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3169,"label":3170,"value":3171,"dev_id":3172,"component":758},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3174,"label":3175,"value":3176,"dev_id":3177,"component":758},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892826437]