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This means paying attention to your diet, exercise, mind, and sleep routines. In order to push yourself to your utmost potential, you need to properly recover and rest from your workouts. LeBron James spends an estimated $1.5 million a year on things that take care of his body–that may be a bit extreme to 99% of the population, but it is a testament to how crucial recovery is, especially for athletes.\n\nOne of the best tools that you can start using right now during your recovery routine is a foam roller. Foam rolling is a self-myofascial release technique (SMR) that uses your body weight to exert pressure on your muscles through small repetitive movements on a foam cylinder. Basically, think of it as a deep tissue massage that you can do by yourself with a simple piece of equipment.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"cf206e4a-b2e9-45ba-9778-f7ad1a4d2cf0","- Start in a seated position with your legs out straight in front of you\n- With the foam roller on the ground, place your right leg on top of the roller, so that your heel is just hanging off of it, your Achilles tendon resting on the roller\n- Place your hands on the ground to support your bodyweight and to adjust the weight and pressure on the targeted muscle\n- Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the Achilles tendon and calf\n- To increase the massaging effect and maximize pressure, you can place your left leg on top of your right shin to add more weight into the roller\n- Continue to roll up and down 2-4 times or for 30 seconds\n- Switch legs and repeat","Achilles and Calves",{"_uid":675,"answer":676,"question":677,"component":669},"43093b1e-eb60-4ff3-a4bd-f741e2645e4b","- Start in a seated position with your legs out straight in front of you\n- With the foam roller on the ground, place your right leg on top of the roller, so that the foam roller is sitting comfortably underneath your knee\n- Place your hands on the ground to support your bodyweight and to adjust the weight and pressure on the targeted muscle\n- Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the hamstring, from the back of your knee up towards your glutes\n- To increase the massaging effect and add more weight into the roller, place your left leg above your right knee in a figure 4 position\n- You can also press down with your left leg to add even more pressure\n- Continue to roll up and down 2-4 times or for 30 seconds\n- Switch legs and repeat","Hamstrings",{"_uid":679,"answer":680,"question":681,"component":669},"a4ca3e82-0b70-44dc-8ea1-4edf84052f8c","- With the foam roller on the ground, roll over on your right side so that the foam roller is underneath your hip\n- Extend your right leg out straight, place your right forearm on the ground for balance and your left foot on the ground, either in front or behind your right leg\n- Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the IT band–from your hip to your knee\n- Roll up and down 2-4 times or for 30 seconds\n- Switch legs and repeat","IT Band/Hip",{"_uid":683,"answer":684,"question":685,"component":669},"c2c209a2-4c98-4db3-bbdb-7a0c1a57ad05","- Place the foam roller on the ground to the right of you at groin level, and lie down on your stomach or forearms so that the foam roller is parallel to your upper body\n- Bend your right hip and knee at a 90-degree angle and carefully place your right leg on top of the roller so that your leg is perpendicular to the roller with your knee facing away from you\n- Slowly shift and roll your body over the top of the foam roller, tracking your movement from the inside of your right knee towards the inside of your hip and groin area\n- Roll back and forth 2-4 times or for 30 seconds\n- Switch legs and repeat","Groin",{"_uid":687,"answer":688,"question":689,"component":669},"9922f407-1434-45c7-b281-c7860db6289f","- Place the foam roller on the ground and lay down on top of it so that it is under your upper back\n- Rest your feet flat on the ground and place your hands behind your head\n- Slowly roll back and forth from the top of your trapezius muscles all the way down to your lower thoracic region–be sure not to roll all the way down to your lumbar spine\n- Roll back and forth 2-4 times or for 30 seconds","Upper Back",{"_uid":691,"answer":692,"question":693,"component":669},"1826e2bc-268c-4be2-adb8-d659a7912561","- Place the foam roller on the ground and lay down on top of it so that it is under your upper back\n- Rest your feet flat on the ground and place your hands behind your head\n- Slightly rotate your torso towards your right side so the pressure is now on your latissimus dorsi as opposed to your mid-back\n- Slowly roll back and forth from the top of your trapezius muscles all the way down to your lower thoracic region–be sure not to roll all the way down to your lumbar spine\n- Roll back and forth 2-4 times or for 30 seconds\n- Switch sides and repeat","Latissimus Dorsi",{"_uid":695,"answer":696,"question":697,"component":669},"20393b1b-6d5e-49fe-9878-f63471e0c664","- Lie down on your stomach and place the foam roller on your right side at shoulder height, parallel to your body\n- Place your right arm on top of the roller, with your arm out straight, where the chest and shoulder meet\n- Slowly roll back and forth from your outer chest to the far point of your shoulder\n- Roll back and forth 2-4 times or for 30 seconds\n- Switch sides and repeat\n\nKey Tip: Flip your hand back and forth from supination to pronation to work different angles of your chest and shoulders","Chest/Deltoid",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":699,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":700,"component":39,"meta_info":708,"block_image":709,"cover_image":710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":702,"component":118,"meta_info":703,"meta_title":7,"block_image":704,"cover_image":705,"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},[],[],{"name":714,"created_at":715,"published_at":716,"updated_at":717,"id":718,"uuid":719,"content":720,"slug":732,"full_slug":733,"sort_by_date":48,"position":446,"tag_list":734,"is_startpage":9,"parent_id":735,"meta_data":48,"group_id":736,"first_published_at":737,"release_id":48,"lang":60,"path":48,"alternates":738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":721,"_uid":722,"name":714,"photo":723,"component":727,"social_link_tiktok":728,"social_link_twitter":729,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":724,"alt":714,"name":725,"focus":48,"title":714,"filename":726,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":740,"content":741},"doc",[742,774,786,800,814,821,827,849,854,865,911,916,926,976,981,991,1022,1027,1037,1068,1073,1083,1108,1113,1123,1157,1162,1172,1202,1211,1231,1236],{"type":743,"content":744},"paragraph",[745,748,756,758,764,766,772],{"text":746,"type":747},"In order to be the best fighter, boxer, kickboxer, and athlete you need to take care of your body so it can take care of you. This means paying attention to your ","text",{"text":749,"type":747,"marks":750},"diet",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/","_blank",{"text":757,"type":747},", exercise, mind, and sleep routines. In order to push yourself to your utmost potential, you need to properly ",{"text":759,"type":747,"marks":760},"recover",[761],{"type":752,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":765,"type":747}," and rest from your workouts. ",{"text":767,"type":747,"marks":768},"LeBron James",[769],{"type":752,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.businessinsider.com/how-lebron-james-spends-money-body-care-2018-7",{"text":773,"type":747}," spends an estimated $1.5 million a year on things that take care of his body–that may be a bit extreme to 99% of the population, but it is a testament to how crucial recovery is, especially for athletes.",{"type":743,"content":775},[776,778,784],{"text":777,"type":747},"One of the best tools that you can start using right now during your recovery routine is a foam roller. ",{"text":779,"type":747,"marks":780},"Foam rolling",[781],{"type":752,"attrs":782},{"href":783,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://youtu.be/1sT1xvj92eg",{"text":785,"type":747}," is a self-myofascial release technique (SMR) that uses your body weight to exert pressure on your muscles through small repetitive movements on a foam cylinder. Basically, think of it as a deep tissue massage that you can do by yourself with a simple piece of equipment.",{"type":743,"content":787},[788,790,796,798],{"text":789,"type":747},"Here, FightCamp Trainer ",{"text":791,"type":747,"marks":792},"Coach PJ",[793],{"type":752,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://youtu.be/Oqrc-aDsjZo",{"text":797,"type":747}," leads you through a 6-minute, total body foam rolling routine that you can perform anywhere, without much space needed.",{"type":799},"hard_break",{"type":801,"attrs":802},"blok",{"id":803,"body":804},"fbca42a0-f24d-47b0-bb59-3fc40153c568",[805],{"_uid":806,"link":807,"image":809,"title":811,"component":813},"i-12153402-3821-4fa8-a433-10c5a7073bb0",{"id":7,"url":808,"linktype":13,"fieldtype":14,"cached_url":808},"https://youtu.be/zUu0zs9WeSg",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},3632261,"Foam Rolling For Recovery | 6 Minute FOLLOW ALONG Routine","https://a.storyblok.com/f/115220/1244x700/efc456397a/foam-rolling-for-recovery_routine_youtube.png","image_video_link",{"type":815,"attrs":816,"content":818},"heading",{"level":817},2,[819],{"text":820,"type":747},"6-Minute Full-Body Foam Rolling Routine",{"type":815,"attrs":822,"content":824},{"level":823},3,[825],{"text":826,"type":747},"Key Highlights:",{"type":828,"content":829},"bullet_list",[830,837,843],{"type":831,"content":832},"list_item",[833],{"type":743,"content":834},[835],{"text":836,"type":747},"Typically, you can foam roll for however long you like any time of day. For this routine, perform each move 2-4 times or for about 30 seconds",{"type":831,"content":838},[839],{"type":743,"content":840},[841],{"text":842,"type":747},"Movements should be slow and controlled to fully utilize bodyweight pressure and maximize rolling benefits",{"type":831,"content":844},[845],{"type":743,"content":846},[847],{"text":848,"type":747},"To help release tension during rolling, focus on breathing slowly and fully",{"type":815,"attrs":850,"content":851},{"level":823},[852,853],{"text":673,"type":747},{"type":799},{"type":801,"attrs":855},{"id":803,"body":856},[857],{"_uid":858,"image":859,"component":863,"copyright_details":864},"i-10b2368a-fdbc-4b85-81e0-252d08130910",{"id":860,"alt":861,"name":7,"focus":48,"title":861,"filename":862,"copyright":7,"fieldtype":50},3632119,"Coach PJ Doing Achilles and Calves Foam Rolls","https://a.storyblok.com/f/115220/1380x700/36b35b6216/achilles_calves.png","content_image",[],{"type":828,"content":866},[867,873,879,885,899,905],{"type":831,"content":868},[869],{"type":743,"content":870},[871],{"text":872,"type":747},"Start in a seated position with your legs out straight in front of you",{"type":831,"content":874},[875],{"type":743,"content":876},[877],{"text":878,"type":747},"With the foam roller on the ground, place your right leg on top of the roller, so that your heel is just hanging off of it, your Achilles tendon resting on the roller",{"type":831,"content":880},[881],{"type":743,"content":882},[883],{"text":884,"type":747},"Place your hands on the ground to support your bodyweight and to adjust the weight and pressure on the targeted muscle",{"type":831,"content":886},[887,891],{"type":743,"content":888},[889],{"text":890,"type":747},"Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the Achilles tendon and calf",{"type":828,"content":892},[893],{"type":831,"content":894},[895],{"type":743,"content":896},[897],{"text":898,"type":747},"To increase the massaging effect and maximize pressure, you can place your left leg on top of your right shin to add more weight into the roller",{"type":831,"content":900},[901],{"type":743,"content":902},[903],{"text":904,"type":747},"Continue to roll up and down 2-4 times or for 30 seconds",{"type":831,"content":906},[907],{"type":743,"content":908},[909],{"text":910,"type":747},"Switch legs and repeat",{"type":815,"attrs":912,"content":913},{"level":823},[914,915],{"text":677,"type":747},{"type":799},{"type":801,"attrs":917},{"id":803,"body":918},[919],{"_uid":920,"image":921,"component":863,"copyright_details":925},"i-3cca77d4-92f3-49a2-9795-4231bffed318",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},3632128,"Coach PJ Doing Hamstring Foam Rolls","https://a.storyblok.com/f/115220/1380x700/56f67e7972/hamstrings.png",[],{"type":828,"content":927},[928,933,939,944,966,971],{"type":831,"content":929},[930],{"type":743,"content":931},[932],{"text":872,"type":747},{"type":831,"content":934},[935],{"type":743,"content":936},[937],{"text":938,"type":747},"With the foam roller on the ground, place your right leg on top of the roller, so that the foam roller is sitting comfortably underneath your knee",{"type":831,"content":940},[941],{"type":743,"content":942},[943],{"text":884,"type":747},{"type":831,"content":945},[946,950],{"type":743,"content":947},[948],{"text":949,"type":747},"Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the hamstring, from the back of your knee up towards your glutes",{"type":828,"content":951},[952],{"type":831,"content":953},[954,958],{"type":743,"content":955},[956],{"text":957,"type":747},"To increase the massaging effect and add more weight into the roller, place your left leg above your right knee in a figure 4 position",{"type":828,"content":959},[960],{"type":831,"content":961},[962],{"type":743,"content":963},[964],{"text":965,"type":747},"You can also press down with your left leg to add even more pressure",{"type":831,"content":967},[968],{"type":743,"content":969},[970],{"text":904,"type":747},{"type":831,"content":972},[973],{"type":743,"content":974},[975],{"text":910,"type":747},{"type":815,"attrs":977,"content":978},{"level":823},[979,980],{"text":681,"type":747},{"type":799},{"type":801,"attrs":982},{"id":803,"body":983},[984],{"_uid":985,"image":986,"component":863,"copyright_details":990},"i-4c395271-a3e6-473f-954d-20f0be43cc76",{"id":987,"alt":988,"name":7,"focus":48,"title":988,"filename":989,"copyright":7,"fieldtype":50},3632145,"Coach PJ Doing IT Band & Hip Foam Rolls","https://a.storyblok.com/f/115220/1380x700/5d3023b739/it-band_hips.png",[],{"type":828,"content":992},[993,999,1005,1011,1017],{"type":831,"content":994},[995],{"type":743,"content":996},[997],{"text":998,"type":747},"With the foam roller on the ground, roll over on your right side so that the foam roller is underneath your hip",{"type":831,"content":1000},[1001],{"type":743,"content":1002},[1003],{"text":1004,"type":747},"Extend your right leg out straight, place your right forearm on the ground for balance and your left foot on the ground, either in front or behind your right leg",{"type":831,"content":1006},[1007],{"type":743,"content":1008},[1009],{"text":1010,"type":747},"Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the IT band–from your hip to your knee",{"type":831,"content":1012},[1013],{"type":743,"content":1014},[1015],{"text":1016,"type":747},"Roll up and down 2-4 times or for 30 seconds",{"type":831,"content":1018},[1019],{"type":743,"content":1020},[1021],{"text":910,"type":747},{"type":815,"attrs":1023,"content":1024},{"level":823},[1025,1026],{"text":685,"type":747},{"type":799},{"type":801,"attrs":1028},{"id":803,"body":1029},[1030],{"_uid":1031,"image":1032,"component":863,"copyright_details":1036},"i-ec8de766-8973-4164-8878-a5c93649e7de",{"id":1033,"alt":1034,"name":7,"focus":48,"title":1034,"filename":1035,"copyright":7,"fieldtype":50},3632157,"Coach PJ Doing Groin Foam Rolls","https://a.storyblok.com/f/115220/1380x700/7df30b5358/groin.png",[],{"type":828,"content":1038},[1039,1045,1051,1057,1063],{"type":831,"content":1040},[1041],{"type":743,"content":1042},[1043],{"text":1044,"type":747},"Place the foam roller on the ground to the right of you at groin level, and lie down on your stomach or forearms so that the foam roller is parallel to your upper body",{"type":831,"content":1046},[1047],{"type":743,"content":1048},[1049],{"text":1050,"type":747},"Bend your right hip and knee at a 90-degree angle and carefully place your right leg on top of the roller so that your leg is perpendicular to the roller with your knee facing away from you",{"type":831,"content":1052},[1053],{"type":743,"content":1054},[1055],{"text":1056,"type":747},"Slowly shift and roll your body over the top of the foam roller, tracking your movement from the inside of your right knee towards the inside of your hip and groin area",{"type":831,"content":1058},[1059],{"type":743,"content":1060},[1061],{"text":1062,"type":747},"Roll back and forth 2-4 times or for 30 seconds",{"type":831,"content":1064},[1065],{"type":743,"content":1066},[1067],{"text":910,"type":747},{"type":815,"attrs":1069,"content":1070},{"level":823},[1071,1072],{"text":689,"type":747},{"type":799},{"type":801,"attrs":1074},{"id":803,"body":1075},[1076],{"_uid":1077,"image":1078,"component":863,"copyright_details":1082},"i-f3e55330-5962-46a4-8a93-135d085937d7",{"id":1079,"alt":1080,"name":7,"focus":48,"title":1080,"filename":1081,"copyright":7,"fieldtype":50},3632180,"Coach PJ Doing Upper Back Foam Rolls","https://a.storyblok.com/f/115220/1380x700/7fbad313a1/upper_back.png",[],{"type":828,"content":1084},[1085,1091,1097,1103],{"type":831,"content":1086},[1087],{"type":743,"content":1088},[1089],{"text":1090,"type":747},"Place the foam roller on the ground and lay down on top of it so that it is under your upper back",{"type":831,"content":1092},[1093],{"type":743,"content":1094},[1095],{"text":1096,"type":747},"Rest your feet flat on the ground and place your hands behind your head",{"type":831,"content":1098},[1099],{"type":743,"content":1100},[1101],{"text":1102,"type":747},"Slowly roll back and forth from the top of your trapezius muscles all the way down to your lower thoracic region–be sure not to roll all the way down to your lumbar spine",{"type":831,"content":1104},[1105],{"type":743,"content":1106},[1107],{"text":1062,"type":747},{"type":815,"attrs":1109,"content":1110},{"level":823},[1111,1112],{"text":693,"type":747},{"type":799},{"type":801,"attrs":1114},{"id":803,"body":1115},[1116],{"_uid":1117,"image":1118,"component":863,"copyright_details":1122},"i-f8b29020-ecda-4c0e-85e7-86c96effdb31",{"id":1119,"alt":1120,"name":7,"focus":48,"title":1120,"filename":1121,"copyright":7,"fieldtype":50},3632187,"Coach PJ Doing Latissimus Dorsi Foam Rolls","https://a.storyblok.com/f/115220/1380x700/a17685635f/latissimus_dorsi.png",[],{"type":828,"content":1124},[1125,1130,1135,1141,1146,1151],{"type":831,"content":1126},[1127],{"type":743,"content":1128},[1129],{"text":1090,"type":747},{"type":831,"content":1131},[1132],{"type":743,"content":1133},[1134],{"text":1096,"type":747},{"type":831,"content":1136},[1137],{"type":743,"content":1138},[1139],{"text":1140,"type":747},"Slightly rotate your torso towards your right side so the pressure is now on your latissimus dorsi as opposed to your mid-back",{"type":831,"content":1142},[1143],{"type":743,"content":1144},[1145],{"text":1102,"type":747},{"type":831,"content":1147},[1148],{"type":743,"content":1149},[1150],{"text":1062,"type":747},{"type":831,"content":1152},[1153],{"type":743,"content":1154},[1155],{"text":1156,"type":747},"Switch sides and repeat",{"type":815,"attrs":1158,"content":1159},{"level":823},[1160,1161],{"text":697,"type":747},{"type":799},{"type":801,"attrs":1163},{"id":803,"body":1164},[1165],{"_uid":1166,"image":1167,"component":863,"copyright_details":1171},"i-25bf2811-4ca9-4f65-be99-ac6922ebb7e7",{"id":1168,"alt":1169,"name":7,"focus":48,"title":1169,"filename":1170,"copyright":7,"fieldtype":50},3632200,"Coach PJ Doing Chest/Deltoid Foam Rolls","https://a.storyblok.com/f/115220/1380x700/16ed535aa9/chest_deltoids.png",[],{"type":828,"content":1173},[1174,1180,1186,1192,1197],{"type":831,"content":1175},[1176],{"type":743,"content":1177},[1178],{"text":1179,"type":747},"Lie down on your stomach and place the foam roller on your right side at shoulder height, parallel to your body",{"type":831,"content":1181},[1182],{"type":743,"content":1183},[1184],{"text":1185,"type":747},"Place your right arm on top of the roller, with your arm out straight, where the chest and shoulder meet",{"type":831,"content":1187},[1188],{"type":743,"content":1189},[1190],{"text":1191,"type":747},"Slowly roll back and forth from your outer chest to the far point of your shoulder",{"type":831,"content":1193},[1194],{"type":743,"content":1195},[1196],{"text":1062,"type":747},{"type":831,"content":1198},[1199],{"type":743,"content":1200},[1201],{"text":1156,"type":747},{"type":743,"content":1203},[1204,1209],{"text":1205,"type":747,"marks":1206},"Key Tip",[1207],{"type":1208},"bold",{"text":1210,"type":747},": Flip your hand back and forth from supination to pronation to work different angles of your chest and shoulders",{"type":743,"content":1212},[1213,1215,1221,1223,1229],{"text":1214,"type":747},"Use the 7 movements in this foam rolling routine to ",{"text":1216,"type":747,"marks":1217},"warm up",[1218],{"type":752,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine/",{"text":1222,"type":747},", ",{"text":1224,"type":747,"marks":1225},"cool down",[1226],{"type":752,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout/",{"text":1230,"type":747},", and recover from your workouts. In time, you’ll improve your mobility and flexibility, and of course, show your body some love!",{"type":815,"attrs":1232,"content":1233},{"level":817},[1234],{"text":1235,"type":747},"Train Harder, Recover Stronger",{"type":743,"content":1237},[1238,1240,1246,1248,1254],{"text":1239,"type":747},"If you want more workout tips and training from Coach PJ and the other FightCamp trainers, start your fitness journey with ",{"text":1241,"type":747,"marks":1242},"FightCamp",[1243],{"type":752,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1247,"type":747}," now. From wellness and nutrition information to workouts and fight-related news, our ",{"text":1249,"type":747,"marks":1250},"Blog",[1251],{"type":752,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1255,"type":747}," has everything you need to level-up your training and get and stay in shape.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1257,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1262,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1263,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1258,"component":118,"meta_info":1259,"meta_title":7,"block_image":1260,"cover_image":1261,"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},[],[],"2022-02-04 00:00","article",{"_uid":1267,"title":657,"plugin":43,"description":1268},"71310766-956d-4b27-8d06-d1710d403507","Recovery time? Check out Coach PJ’s 6-minute full-body foam rolling routine. Perfect for a rest day, warm-up, or cool down. Improve your mobility & flexibility!",{"id":1270,"alt":657,"name":7,"focus":48,"title":657,"filename":1271,"copyright":7,"fieldtype":50},3631959,"https://a.storyblok.com/f/115220/2400x990/ca41c83b97/6-minute-full-body-foam-roller-routine-for-recovery.png","6-minute-full-body-foam-roller-routine-for-recovery","blogs/6-minute-full-body-foam-roller-routine-for-recovery",-3400,[1276],"featured",60887917,"e3c5fd9b-78da-4247-94e5-f0264a8d5fe1","2022-02-04T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1283],[1284,1509,1684,1879,2065,2404],{"name":1285,"created_at":1286,"published_at":1287,"updated_at":1288,"id":1289,"uuid":1290,"content":1291,"slug":1503,"full_slug":1504,"sort_by_date":48,"position":1505,"tag_list":1506,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":1507,"first_published_at":1287,"release_id":48,"lang":60,"path":1280,"alternates":1508,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1292,"faqs":1293,"title":1285,"topic":1310,"author":1325,"content":1326,"category":1484,"schedule":1492,"component":1265,"meta_info":1493,"cover_image":1497,"description":1501,"contributors":1502},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1294,1298,1302,1306],{"_uid":1295,"answer":1296,"question":1297,"component":669},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1299,"answer":1300,"question":1301,"component":669},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1303,"answer":1304,"question":1305,"component":669},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1307,"answer":1308,"question":1309,"component":669},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1311,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1323,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1312,"component":39,"meta_info":1320,"block_image":1321,"cover_image":1322,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1314,"component":118,"meta_info":1315,"meta_title":7,"block_image":1316,"cover_image":1317,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":740,"content":1327},[1328,1332,1347,1351,1356,1359,1364,1369,1373,1378,1382,1387,1391,1396,1400,1405,1419,1423,1427,1431,1435,1440,1444,1458,1462,1467,1480],{"type":743,"content":1329},[1330],{"text":1331,"type":747},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":743,"content":1333},[1334,1336,1345],{"text":1335,"type":747},"Running for boxers is a critical element of ",{"text":1337,"type":747,"marks":1338},"roadwork drills",[1339,1343],{"type":752,"attrs":1340},{"href":1341,"uuid":48,"anchor":48,"custom":1342,"target":755,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1344},"underline",{"text":1346,"type":747}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":743,"content":1348},[1349],{"text":1350,"type":747},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":815,"attrs":1352,"content":1353},{"level":817},[1354],{"text":1355,"type":747},"Is Running Good for Boxing?",{"type":743,"content":1357},[1358],{"text":1296,"type":747},{"type":815,"attrs":1360,"content":1361},{"level":817},[1362],{"text":1363,"type":747},"Benefits of Running for Boxers",{"type":815,"attrs":1365,"content":1366},{"level":823},[1367],{"text":1368,"type":747},"Builds Endurance & Stamina",{"type":743,"content":1370},[1371],{"text":1372,"type":747},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":815,"attrs":1374,"content":1375},{"level":823},[1376],{"text":1377,"type":747},"Improves Cardiovascular System",{"type":743,"content":1379},[1380],{"text":1381,"type":747},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":815,"attrs":1383,"content":1384},{"level":823},[1385],{"text":1386,"type":747},"Strengthens Lower Body",{"type":743,"content":1388},[1389],{"text":1390,"type":747},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":815,"attrs":1392,"content":1393},{"level":823},[1394],{"text":1395,"type":747},"Teaches Discipline",{"type":743,"content":1397},[1398],{"text":1399,"type":747},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":815,"attrs":1401,"content":1402},{"level":823},[1403],{"text":1404,"type":747},"Enhances Mental Clarity",{"type":743,"content":1406},[1407,1409,1417],{"text":1408,"type":747},"Much like boxing, running can be a form of ",{"text":1410,"type":747,"marks":1411},"meditative movement",[1412,1416],{"type":752,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"custom":1415,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1344},{"text":1418,"type":747}," that clears your head and focuses your mind.",{"type":815,"attrs":1420,"content":1421},{"level":817},[1422],{"text":1305,"type":747},{"type":743,"content":1424},[1425],{"text":1426,"type":747},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":743,"content":1428},[1429],{"text":1430,"type":747},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":743,"content":1432},[1433],{"text":1434,"type":747},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":815,"attrs":1436,"content":1437},{"level":817},[1438],{"text":1439,"type":747},"How Long Should I Be Running for Boxing?",{"type":743,"content":1441},[1442],{"text":1443,"type":747},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":743,"content":1445},[1446,1448,1456],{"text":1447,"type":747},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1449,"type":747,"marks":1450},"10 minutes of running",[1451,1455],{"type":752,"attrs":1452},{"href":1453,"uuid":48,"anchor":48,"custom":1454,"target":755,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1344},{"text":1457,"type":747}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":743,"content":1459},[1460],{"text":1461,"type":747},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":815,"attrs":1463,"content":1464},{"level":817},[1465],{"text":1466,"type":747},"Train Like a Fighter",{"type":743,"content":1468},[1469,1471,1478],{"text":1470,"type":747},"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":1241,"type":747,"marks":1472},[1473,1477],{"type":752,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1344},{"text":1479,"type":747}," 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":743,"content":1481},[1482],{"text":1483,"type":747},"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":1485,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1490,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1486,"component":118,"meta_info":1487,"meta_title":7,"block_image":1488,"cover_image":1489,"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},[],[],"2023-01-28 00:00",{"_uid":1494,"title":1495,"plugin":43,"description":1496},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1498,"alt":1499,"name":7,"focus":7,"title":1499,"filename":1500,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1276],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1510,"created_at":1511,"published_at":1512,"updated_at":1513,"id":1514,"uuid":1515,"content":1516,"slug":1678,"full_slug":1679,"sort_by_date":48,"position":1680,"tag_list":1681,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":1682,"first_published_at":1512,"release_id":48,"lang":60,"path":1280,"alternates":1683,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1517,"faqs":1518,"title":1510,"topic":1535,"author":1550,"content":1551,"category":1659,"schedule":1667,"component":1265,"meta_info":1668,"cover_image":1672,"description":1676,"contributors":1677},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1519,1523,1527,1531],{"_uid":1520,"answer":1521,"question":1522,"component":669},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1524,"answer":1525,"question":1526,"component":669},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1528,"answer":1529,"question":1530,"component":669},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1532,"answer":1533,"question":1534,"component":669},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1536,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1548,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1537,"component":39,"meta_info":1545,"block_image":1546,"cover_image":1547,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1538,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1543,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1544,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1539,"component":118,"meta_info":1540,"meta_title":7,"block_image":1541,"cover_image":1542,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":740,"content":1552},[1553,1557,1562,1582,1587,1591,1596,1599,1604,1616,1621,1634,1639,1643,1647,1656],{"type":743,"content":1554},[1555],{"text":1556,"type":747},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":815,"attrs":1558,"content":1559},{"level":817},[1560],{"text":1561,"type":747},"Practice, Practice, Practice",{"type":743,"content":1563},[1564,1566,1571,1573,1580],{"text":1565,"type":747},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1567,"type":747,"marks":1568},"always",[1569],{"type":1570},"italic",{"text":1572,"type":747}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1574,"type":747,"marks":1575},"mirror",[1576],{"type":752,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":755,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1581,"type":747}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":815,"attrs":1583,"content":1584},{"level":823},[1585],{"text":1586,"type":747},"Shoulder Touch Drill",{"type":743,"content":1588},[1589],{"text":1590,"type":747},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":815,"attrs":1592,"content":1593},{"level":823},[1594],{"text":1595,"type":747},"Cobra Bag",{"type":743,"content":1597},[1598],{"text":1525,"type":747},{"type":815,"attrs":1600,"content":1601},{"level":823},[1602],{"text":1603,"type":747},"Sparring",{"type":743,"content":1605},[1606,1608,1614],{"text":1607,"type":747},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1603,"type":747,"marks":1609},[1610],{"type":752,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":755,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1615,"type":747}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":815,"attrs":1617,"content":1618},{"level":823},[1619],{"text":1620,"type":747},"“Free flow” mitt work",{"type":743,"content":1622},[1623,1625,1632],{"text":1624,"type":747},"Free flow ",{"text":1626,"type":747,"marks":1627},"mitt work",[1628],{"type":752,"attrs":1629},{"href":1630,"uuid":48,"anchor":48,"custom":1631,"target":755,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1633,"type":747}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":815,"attrs":1635,"content":1636},{"level":823},[1637],{"text":1638,"type":747},"Think Fast",{"type":743,"content":1640},[1641],{"text":1642,"type":747},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":815,"attrs":1644,"content":1645},{"level":817},[1646],{"text":1466,"type":747},{"type":743,"content":1648},[1649,1650,1655],{"text":1470,"type":747},{"text":1241,"type":747,"marks":1651},[1652],{"type":752,"attrs":1653},{"href":1475,"uuid":48,"anchor":48,"custom":1654,"target":755,"linktype":13},{},{"text":1479,"type":747},{"type":743,"content":1657},[1658],{"text":1483,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1660,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1665,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1666,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1661,"component":118,"meta_info":1662,"meta_title":7,"block_image":1663,"cover_image":1664,"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},[],[],"2023-01-24 00:00",{"_uid":1669,"title":1670,"plugin":43,"description":1671},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1673,"alt":1674,"name":7,"focus":7,"title":1674,"filename":1675,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1276],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1685,"created_at":1686,"published_at":1687,"updated_at":1688,"id":1689,"uuid":1690,"content":1691,"slug":1873,"full_slug":1874,"sort_by_date":48,"position":1875,"tag_list":1876,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":1877,"first_published_at":1687,"release_id":48,"lang":60,"path":1280,"alternates":1878,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1692,"faqs":1693,"title":1685,"topic":1698,"author":1550,"content":1713,"category":1854,"schedule":1862,"component":1265,"meta_info":1863,"cover_image":1867,"description":1871,"contributors":1872},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1694],{"_uid":1695,"answer":1696,"question":1697,"component":669},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1699,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1700,"component":39,"meta_info":1708,"block_image":1709,"cover_image":1710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1702,"component":118,"meta_info":1703,"meta_title":7,"block_image":1704,"cover_image":1705,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":740,"content":1714},[1715,1719,1724,1729,1753,1758,1781,1786,1800,1805,1819,1824,1828,1833,1837,1841,1851],{"type":743,"content":1716},[1717],{"text":1718,"type":747},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":815,"attrs":1720,"content":1721},{"level":817},[1722],{"text":1723,"type":747},"5 Ways to Shake Up Your Cardio",{"type":815,"attrs":1725,"content":1726},{"level":823},[1727],{"text":1728,"type":747},"Swimming",{"type":743,"content":1730},[1731,1733,1741,1743,1751],{"text":1732,"type":747},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1734,"type":747,"marks":1735},"Flo Master’s",[1736,1740],{"type":752,"attrs":1737},{"href":1738,"uuid":48,"anchor":48,"custom":1739,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1344},{"text":1742,"type":747}," favorite forms of ",{"text":1744,"type":747,"marks":1745},"active recovery",[1746,1750],{"type":752,"attrs":1747},{"href":1748,"uuid":48,"anchor":48,"custom":1749,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1344},{"text":1752,"type":747}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":815,"attrs":1754,"content":1755},{"level":823},[1756],{"text":1757,"type":747},"Tabata Bag Drills",{"type":743,"content":1759},[1760,1762,1770,1772,1779],{"text":1761,"type":747},"One great way to get your anaerobic endurance up is with ",{"text":1763,"type":747,"marks":1764},"Tabata",[1765,1769],{"type":752,"attrs":1766},{"href":1767,"uuid":48,"anchor":48,"custom":1768,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1344},{"text":1771,"type":747}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1773,"type":747,"marks":1774},"FightCamp App",[1775,1778],{"type":752,"attrs":1776},{"href":1245,"uuid":48,"anchor":48,"custom":1777,"target":755,"linktype":13},{},{"type":1344},{"text":1780,"type":747}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":815,"attrs":1782,"content":1783},{"level":823},[1784],{"text":1785,"type":747},"Footwork Heavy Sports",{"type":743,"content":1787},[1788,1790,1798],{"text":1789,"type":747},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1791,"type":747,"marks":1792},"dancing",[1793,1797],{"type":752,"attrs":1794},{"href":1795,"uuid":48,"anchor":48,"custom":1796,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1344},{"text":1799,"type":747}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":815,"attrs":1801,"content":1802},{"level":823},[1803],{"text":1804,"type":747},"Hiking",{"type":743,"content":1806},[1807,1809,1817],{"text":1808,"type":747},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1810,"type":747,"marks":1811},"healthy snacks",[1812,1816],{"type":752,"attrs":1813},{"href":1814,"uuid":48,"anchor":48,"custom":1815,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1344},{"text":1818,"type":747},"! ",{"type":815,"attrs":1820,"content":1821},{"level":823},[1822],{"text":1823,"type":747},"Shadowboxing Punchouts",{"type":743,"content":1825},[1826],{"text":1827,"type":747},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":815,"attrs":1829,"content":1830},{"level":817},[1831],{"text":1832,"type":747},"Shaking Up Your Cardio",{"type":743,"content":1834},[1835],{"text":1836,"type":747},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":815,"attrs":1838,"content":1839},{"level":817},[1840],{"text":1466,"type":747},{"type":743,"content":1842},[1843,1844,1850],{"text":1470,"type":747},{"text":1241,"type":747,"marks":1845},[1846,1849],{"type":752,"attrs":1847},{"href":1475,"uuid":48,"anchor":48,"custom":1848,"target":755,"linktype":13},{},{"type":1344},{"text":1479,"type":747},{"type":743,"content":1852},[1853],{"text":1483,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1855,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1860,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1856,"component":118,"meta_info":1857,"meta_title":7,"block_image":1858,"cover_image":1859,"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},[],[],"2023-01-23 00:00",{"_uid":1864,"title":1865,"plugin":43,"description":1866},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1868,"alt":1869,"name":7,"focus":7,"title":1869,"filename":1870,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1276],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1880,"created_at":1881,"published_at":1882,"updated_at":1883,"id":1884,"uuid":1885,"content":1886,"slug":2058,"full_slug":2059,"sort_by_date":48,"position":2060,"tag_list":2061,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":2062,"first_published_at":2063,"release_id":48,"lang":60,"path":1280,"alternates":2064,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1887,"faqs":1888,"title":1905,"topic":1906,"author":1921,"content":1922,"category":2042,"schedule":2050,"component":1265,"meta_info":2051,"cover_image":2054,"description":2053,"contributors":2057},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1889,1893,1897,1901],{"_uid":1890,"answer":1891,"question":1892,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1894,"answer":1895,"question":1896,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1898,"answer":1899,"question":1900,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1902,"answer":1903,"question":1904,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1907,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1919,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1920,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1908,"component":39,"meta_info":1916,"block_image":1917,"cover_image":1918,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1909,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1914,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1915,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1910,"component":118,"meta_info":1911,"meta_title":7,"block_image":1912,"cover_image":1913,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":740,"content":1923},[1924,1937,1942,1947,1960,1963,1968,1979,1982,1987,1998,2002,2006,2011,2024,2028,2038],{"type":743,"content":1925},[1926,1928,1935],{"text":1927,"type":747},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1929,"type":747,"marks":1930},"shadowboxing",[1931],{"type":752,"attrs":1932},{"href":1933,"uuid":48,"anchor":48,"custom":1934,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1936,"type":747}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":815,"attrs":1938,"content":1939},{"level":817},[1940],{"text":1941,"type":747},"Why You Should Practice Shadowboxing With Hand Weights",{"type":815,"attrs":1943,"content":1944},{"level":823},[1945],{"text":1946,"type":747},"1. Speed",{"type":801,"attrs":1948},{"id":1949,"body":1950},"58589914-3cf9-454d-8369-7218c807f59a",[1951],{"url":1952,"_uid":1954,"image":1955,"component":863,"copyright_details":1959},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1956,"alt":1957,"name":7,"focus":48,"title":1957,"filename":1958,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":743,"content":1961},[1962],{"text":1895,"type":747},{"type":815,"attrs":1964,"content":1965},{"level":823},[1966],{"text":1967,"type":747},"2. Arm Endurance",{"type":801,"attrs":1969},{"id":1949,"body":1970},[1971],{"url":1972,"_uid":1973,"image":1974,"component":863,"copyright_details":1978},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1975,"alt":1976,"name":7,"focus":48,"title":1976,"filename":1977,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":743,"content":1980},[1981],{"text":1899,"type":747},{"type":815,"attrs":1983,"content":1984},{"level":823},[1985],{"text":1986,"type":747},"3. Cardiovascular Conditioning",{"type":801,"attrs":1988},{"id":1949,"body":1989},[1990],{"url":1991,"_uid":1992,"image":1993,"component":863,"copyright_details":1997},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1994,"alt":1995,"name":7,"focus":48,"title":1995,"filename":1996,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":743,"content":1999},[2000],{"text":2001,"type":747},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":743,"content":2003},[2004],{"text":2005,"type":747},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":815,"attrs":2007,"content":2008},{"level":817},[2009],{"text":2010,"type":747},"Amp Up Your Training",{"type":743,"content":2012},[2013,2015,2022],{"text":2014,"type":747},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2016,"type":747,"marks":2017},"FightCamp Facebook Community",[2018],{"type":752,"attrs":2019},{"href":2020,"uuid":48,"anchor":48,"custom":2021,"target":755,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2023,"type":747}," and let me know.",{"type":815,"attrs":2025,"content":2026},{"level":817},[2027],{"text":1466,"type":747},{"type":743,"content":2029},[2030,2031,2036],{"text":1470,"type":747},{"text":1241,"type":747,"marks":2032},[2033],{"type":752,"attrs":2034},{"href":1475,"uuid":48,"anchor":48,"custom":2035,"target":755,"linktype":13},{},{"text":2037,"type":747}," 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":743,"content":2039},[2040],{"text":2041,"type":747},"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":2043,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2048,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2044,"component":118,"meta_info":2045,"meta_title":7,"block_image":2046,"cover_image":2047,"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},[],[],"2023-01-16 00:00",{"_uid":2052,"title":1905,"plugin":43,"description":2053},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2055,"alt":1880,"name":7,"focus":48,"title":1880,"filename":2056,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1276],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2066,"created_at":2067,"published_at":2068,"updated_at":2069,"id":2070,"uuid":2071,"content":2072,"slug":2398,"full_slug":2399,"sort_by_date":48,"position":2400,"tag_list":2401,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":2402,"first_published_at":2068,"release_id":48,"lang":60,"path":1280,"alternates":2403,"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":2073,"faqs":2074,"title":2066,"topic":2123,"author":719,"content":2138,"category":2381,"schedule":2389,"component":1265,"meta_info":2390,"cover_image":2394,"description":2393,"contributors":2397},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2075,2079,2083,2087,2091,2095,2099,2103,2107,2111,2115,2119],{"_uid":2076,"answer":2077,"question":2078,"component":669},"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":2080,"answer":2081,"question":2082,"component":669},"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":2084,"answer":2085,"question":2086,"component":669},"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":2088,"answer":2089,"question":2090,"component":669},"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":2092,"answer":2093,"question":2094,"component":669},"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":2096,"answer":2097,"question":2098,"component":669},"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":2100,"answer":2101,"question":2102,"component":669},"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":2104,"answer":2105,"question":2106,"component":669},"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":2108,"answer":2109,"question":2110,"component":669},"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":2112,"answer":2113,"question":2114,"component":669},"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":2116,"answer":2117,"question":2118,"component":669},"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":2120,"answer":2121,"question":2122,"component":669},"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":2124,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2136,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2137,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2125,"component":39,"meta_info":2133,"block_image":2134,"cover_image":2135,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2126,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2131,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2127,"component":118,"meta_info":2128,"meta_title":7,"block_image":2129,"cover_image":2130,"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":740,"content":2139},[2140,2160,2171,2183,2188,2192,2203,2207,2221,2225,2230,2233,2237,2248,2260,2264,2267,2272,2283,2295,2299,2302,2307,2318,2322,2326,2330,2333,2338,2349,2353,2357,2361,2366,2370,2378],{"type":743,"content":2141},[2142,2144,2150,2152,2158],{"text":2143,"type":747},"Out of the ",{"text":2145,"type":747,"marks":2146},"six (6) basic punches",[2147],{"type":752,"attrs":2148},{"href":2149,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2151,"type":747}," in boxing, punch number one is the ",{"text":2153,"type":747,"marks":2154},"jab",[2155],{"type":752,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2159,"type":747},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":743,"content":2161},[2162,2164,2169],{"text":2163,"type":747},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":791,"type":747,"marks":2165},[2166],{"type":752,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2170,"type":747}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":801,"attrs":2172},{"id":2173,"body":2174},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2175],{"_uid":2176,"link":2177,"image":2179,"title":2181,"component":813},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2178,"linktype":13,"fieldtype":14,"cached_url":2178},"https://youtu.be/JM-8c3EqwZg",{"id":2180,"alt":2181,"name":7,"focus":48,"title":2181,"filename":2182,"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":815,"attrs":2184,"content":2185},{"level":817},[2186],{"text":2187,"type":747},"5 Most Common Jab Mistakes",{"type":815,"attrs":2189,"content":2190},{"level":823},[2191],{"text":2086,"type":747},{"type":801,"attrs":2193},{"id":2173,"body":2194},[2195],{"url":2196,"_uid":2197,"image":2198,"component":863,"copyright_details":2202},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2199,"alt":2200,"name":7,"focus":48,"title":2200,"filename":2201,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":743,"content":2204},[2205],{"text":2206,"type":747},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":828,"content":2208},[2209,2215],{"type":831,"content":2210},[2211],{"type":743,"content":2212},[2213],{"text":2214,"type":747},"While extending the arm to punch",{"type":831,"content":2216},[2217],{"type":743,"content":2218},[2219],{"text":2220,"type":747},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":743,"content":2222},[2223],{"text":2224,"type":747},"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":815,"attrs":2226,"content":2227},{"level":823},[2228],{"text":2229,"type":747},"How To Fix It:",{"type":743,"content":2231},[2232],{"text":2089,"type":747},{"type":815,"attrs":2234,"content":2235},{"level":823},[2236],{"text":2094,"type":747},{"type":801,"attrs":2238},{"id":2173,"body":2239},[2240],{"url":2241,"_uid":2242,"image":2243,"component":863,"copyright_details":2247},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2244,"alt":2245,"name":7,"focus":48,"title":2245,"filename":2246,"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":743,"content":2249},[2250,2252,2258],{"text":2251,"type":747},"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":2253,"type":747,"marks":2254},"hook",[2255],{"type":752,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2259,"type":747}," 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":815,"attrs":2261,"content":2262},{"level":823},[2263],{"text":2229,"type":747},{"type":743,"content":2265},[2266],{"text":2097,"type":747},{"type":815,"attrs":2268,"content":2269},{"level":823},[2270],{"text":2271,"type":747},"3. Pushing the Jab",{"type":801,"attrs":2273},{"id":2173,"body":2274},[2275],{"url":2276,"_uid":2277,"image":2278,"component":863,"copyright_details":2282},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2279,"alt":2280,"name":7,"focus":48,"title":2280,"filename":2281,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":743,"content":2284},[2285,2287,2293],{"text":2286,"type":747},"“Pushing the jab” means leaning into the punch. In your ",{"text":2288,"type":747,"marks":2289},"boxing stance",[2290],{"type":752,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2294,"type":747},", 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":815,"attrs":2296,"content":2297},{"level":823},[2298],{"text":2229,"type":747},{"type":743,"content":2300},[2301],{"text":2105,"type":747},{"type":815,"attrs":2303,"content":2304},{"level":823},[2305],{"text":2306,"type":747},"4. Flaring Your Elbows",{"type":801,"attrs":2308},{"id":2173,"body":2309},[2310],{"url":2311,"_uid":2312,"image":2313,"component":863,"copyright_details":2317},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2314,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2316,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":743,"content":2319},[2320],{"text":2321,"type":747},"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":743,"content":2323},[2324],{"text":2325,"type":747},"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":815,"attrs":2327,"content":2328},{"level":823},[2329],{"text":2229,"type":747},{"type":743,"content":2331},[2332],{"text":2113,"type":747},{"type":815,"attrs":2334,"content":2335},{"level":823},[2336],{"text":2337,"type":747},"5. Not Jabbing Enough",{"type":801,"attrs":2339},{"id":2173,"body":2340},[2341],{"url":2342,"_uid":2343,"image":2344,"component":863,"copyright_details":2348},{"id":7,"url":7,"linktype":1953,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2345,"alt":2346,"name":7,"focus":48,"title":2346,"filename":2347,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":743,"content":2350},[2351],{"text":2352,"type":747},"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":815,"attrs":2354,"content":2355},{"level":823},[2356],{"text":2229,"type":747},{"type":743,"content":2358},[2359],{"text":2360,"type":747},"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":815,"attrs":2362,"content":2363},{"level":817},[2364],{"text":2365,"type":747},"Keep On Jabbing",{"type":743,"content":2367},[2368],{"text":2369,"type":747},"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":743,"content":2371},[2372,2373,2377],{"text":1470,"type":747},{"text":1241,"type":747,"marks":2374},[2375],{"type":752,"attrs":2376},{"href":1475,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":2037,"type":747},{"type":743,"content":2379},[2380],{"text":2041,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2382,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2387,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2388,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2383,"component":118,"meta_info":2384,"meta_title":7,"block_image":2385,"cover_image":2386,"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":2391,"title":2392,"plugin":43,"description":2393},"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":2395,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2396,"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,[1276],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2405,"created_at":2406,"published_at":2407,"updated_at":2408,"id":2409,"uuid":2410,"content":2411,"slug":2681,"full_slug":2682,"sort_by_date":48,"position":2683,"tag_list":2684,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":2685,"first_published_at":2686,"release_id":48,"lang":60,"path":1280,"alternates":2687,"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":2412,"faqs":2413,"title":2405,"topic":2430,"author":1550,"content":2445,"category":2662,"schedule":2670,"component":1265,"meta_info":2671,"cover_image":2675,"description":2679,"contributors":2680},"0970fa5a-5687-49ba-9c33-b7285372264c",[2414,2418,2422,2426],{"_uid":2415,"answer":2416,"question":2417,"component":669},"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":2419,"answer":2420,"question":2421,"component":669},"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":2423,"answer":2424,"question":2425,"component":669},"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":2427,"answer":2428,"question":2429,"component":669},"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":2431,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2443,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2432,"component":39,"meta_info":2440,"block_image":2441,"cover_image":2442,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2433,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2438,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2434,"component":118,"meta_info":2435,"meta_title":7,"block_image":2436,"cover_image":2437,"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},[],[],{"type":740,"content":2446},[2447,2452,2471,2476,2481,2485,2517,2521,2526,2536,2556,2560,2565,2569,2595,2599,2625,2629,2634,2646,2650,2659],{"type":815,"attrs":2448,"content":2449},{"level":817},[2450],{"text":2451,"type":747},"How to Get Better Head Movement in Boxing",{"type":743,"content":2453},[2454,2456,2463,2465,2469],{"text":2455,"type":747},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2457,"type":747,"marks":2458},"movements",[2459],{"type":752,"attrs":2460},{"href":2461,"uuid":48,"anchor":48,"custom":2462,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2464,"type":747}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2466,"type":747,"marks":2467},"employ",[2468],{"type":1570},{"text":2470,"type":747}," 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":815,"attrs":2472,"content":2473},{"level":817},[2474],{"text":2475,"type":747},"3 Boxing Head Movement Drills",{"type":815,"attrs":2477,"content":2478},{"level":823},[2479],{"text":2480,"type":747},"The 5 Point Pivot Drill",{"type":743,"content":2482},[2483],{"text":2484,"type":747},"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":828,"content":2486},[2487,2493,2499,2505,2511],{"type":831,"content":2488},[2489],{"type":743,"content":2490},[2491],{"text":2492,"type":747},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":831,"content":2494},[2495],{"type":743,"content":2496},[2497],{"text":2498,"type":747},"Weave under to the other side (to avoid hooks)",{"type":831,"content":2500},[2501],{"type":743,"content":2502},[2503],{"text":2504,"type":747},"Pull back/sway (good for avoiding uppercuts)",{"type":831,"content":2506},[2507],{"type":743,"content":2508},[2509],{"text":2510,"type":747},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":831,"content":2512},[2513],{"type":743,"content":2514},[2515],{"text":2516,"type":747},"Throw a punch (it's important that defense and offense are fluid) ",{"type":743,"content":2518},[2519],{"text":2520,"type":747},"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":815,"attrs":2522,"content":2523},{"level":823},[2524],{"text":2525,"type":747},"Frame and Shoot Drill",{"type":743,"content":2527},[2528,2530,2534],{"text":2529,"type":747},"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":2531,"type":747,"marks":2532},"will",[2533],{"type":1570},{"text":2535,"type":747}," 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":828,"content":2537},[2538,2544,2550],{"type":831,"content":2539},[2540],{"type":743,"content":2541},[2542],{"text":2543,"type":747},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":831,"content":2545},[2546],{"type":743,"content":2547},[2548],{"text":2549,"type":747},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":831,"content":2551},[2552],{"type":743,"content":2553},[2554],{"text":2555,"type":747},"Once you know what feels best, throw a punch from that position. ",{"type":743,"content":2557},[2558],{"text":2559,"type":747},"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":815,"attrs":2561,"content":2562},{"level":823},[2563],{"text":2564,"type":747},"The Line Drill",{"type":743,"content":2566},[2567],{"text":2568,"type":747},"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":828,"content":2570},[2571,2577,2583,2589],{"type":831,"content":2572},[2573],{"type":743,"content":2574},[2575],{"text":2576,"type":747},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":831,"content":2578},[2579],{"type":743,"content":2580},[2581],{"text":2582,"type":747}," 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":831,"content":2584},[2585],{"type":743,"content":2586},[2587],{"text":2588,"type":747},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":831,"content":2590},[2591],{"type":743,"content":2592},[2593],{"text":2594,"type":747},"Repeat step 1",{"type":743,"content":2596},[2597],{"text":2598,"type":747},"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":828,"content":2600},[2601,2607,2613,2619],{"type":831,"content":2602},[2603],{"type":743,"content":2604},[2605],{"text":2606,"type":747},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":831,"content":2608},[2609],{"type":743,"content":2610},[2611],{"text":2612,"type":747},"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":831,"content":2614},[2615],{"type":743,"content":2616},[2617],{"text":2618,"type":747},"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":831,"content":2620},[2621],{"type":743,"content":2622},[2623],{"text":2624,"type":747},"Return to neutral and repeat the sequence",{"type":743,"content":2626},[2627],{"text":2628,"type":747},"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":815,"attrs":2630,"content":2631},{"level":817},[2632],{"text":2633,"type":747},"Keep Your Head Moving",{"type":743,"content":2635},[2636,2638,2644],{"text":2637,"type":747},"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":2457,"type":747,"marks":2639},[2640],{"type":752,"attrs":2641},{"href":2642,"uuid":48,"anchor":48,"custom":2643,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2645,"type":747}," 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":815,"attrs":2647,"content":2648},{"level":817},[2649],{"text":1466,"type":747},{"type":743,"content":2651},[2652,2653,2658],{"text":1470,"type":747},{"text":1241,"type":747,"marks":2654},[2655],{"type":752,"attrs":2656},{"href":1475,"uuid":48,"anchor":48,"custom":2657,"target":755,"linktype":13},{},{"text":2037,"type":747},{"type":743,"content":2660},[2661],{"text":2041,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2663,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2668,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2669,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2664,"component":118,"meta_info":2665,"meta_title":7,"block_image":2666,"cover_image":2667,"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":2672,"title":2673,"plugin":43,"description":2674},"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":2676,"alt":2677,"name":7,"focus":7,"title":2677,"filename":2678,"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,[1276],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1265,"created_at":2689,"published_at":2690,"updated_at":2691,"id":2692,"uuid":2693,"content":2694,"slug":1265,"full_slug":2715,"sort_by_date":48,"position":446,"tag_list":2716,"is_startpage":9,"parent_id":2717,"meta_data":48,"group_id":2718,"first_published_at":2719,"release_id":48,"lang":60,"path":7,"alternates":2720,"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":2695,"component":2696,"meta_info":2697,"custom_content_list":2699},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2698,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2700,2705,2710],{"_uid":2701,"label":2702,"value":2703,"dev_id":2704,"component":747},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2706,"label":2707,"value":2708,"dev_id":2709,"component":747},"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":2711,"label":2712,"value":2713,"dev_id":2714,"component":747},"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",[],1785892829952]