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If you already love boxing, kickboxing can be a fun way to mix things up and give your legs an even more intense workout by targeting the thighs, calves, and glutes in every kick. The addition of learning kicking combinations not only works the legs, but it puts more focus on your core.","What is kickboxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e2b7f4c5-123f-4795-8448-a11eb65a0a5f","Kickboxing is good for your body and mind. A kickboxing workout engages your whole body, giving you an excellent full-body cardio and strength session all in one. Continued kickboxing training will improve your heart health, increase overall strength, improve coordination, and even reduce anxiety. Kickboxing is a powerful tool in fighting stress, and it’s an absolute blast to do!","What is kickboxing good for?",{"_uid":676,"answer":677,"question":678,"component":670},"9dc26ddc-4865-402e-b6cd-7cb026de4782","Like boxing, kickboxing has amazing benefits for physical and mental health. Here’s just a short list of kickboxing benefits: Kickboxing will INCREASE: Stamina, Strength, Coordination, Metabolism, Confidence. Kickboxing will DECREASE: Stress, Anxiety","What are the benefits of kickboxing?",{"_uid":680,"answer":681,"question":682,"component":670},"f7f82ea4-fade-48af-b03a-68ec4d10b6fd","You can do kickboxing at home with or without equipment. You just need to make sure you have ample space to fully extend your legs to the front, side, and back. When you are ready to commit and want to start kicking a heavy bag, it’s simple to set-up your own at-home kickboxing gym.","How can I do kickboxing at home?",{"_uid":684,"answer":685,"question":686,"component":670},"04a057ca-982b-467b-aff3-ddc826d61fa4","The best way for beginners to start kickboxing is by getting familiar with the three (3) main types of kicks: lead kick, side kick, and hook kick. There are great resources online to give you a beginner’s introduction to kickboxing combos. Once you feel comfortable with kickboxing techniques for beginners, you can move on to some more intense kickboxing combos and try out some full kickboxing workouts to help you challenge yourself.","How can I do kickboxing for beginners?",{"_uid":688,"answer":689,"question":690,"component":670},"74dca4a3-47cd-47b2-867d-e9cc88cf1645","The three (3) types of kicks in kickboxing are the lead kick, the rear kick, and the hook kick. Keep in mind that there are a lot of variations on these kicks, and plenty of other types to learn as you train.","What are the three (3) types of kicks in kickboxing?",{"_uid":692,"answer":693,"question":694,"component":670},"d4c6056d-8f4e-42c2-b675-cf8e39d226c0","To perform a lead kick (or side kick) in kickboxing, follow these steps: 1. Bend your lead leg at the knee 2. Shift your center of gravity over your rear leg 3. Kick your lead leg straight out at a 90-degree angle from your body","How do I do a lead kick in kickboxing?",{"_uid":696,"answer":697,"question":698,"component":670},"c3959aa4-6199-4786-9058-07e06de6bb2e","To perform a rear kick (or turning kick) in kickboxing, follow these steps: 1. Bend your rear leg at the knee 2. Shift your center of gravity over your lead leg 3. Rotate from your core over your lead leg to swing your rear leg in front of you 4. Rotate your hips to twist your leg so your shin would be making the impact","How do I do a rear kick in kickboxing?",{"_uid":700,"answer":701,"question":702,"component":670},"c1ba252d-5232-4f2b-b033-6e61a1340f99","To perform a hook kick in kickboxing, follow these steps: 1. Bend your lead leg at the knee 2. Shift your center of gravity over your rear leg 3. Lift the lead leg and straighten to kick at an upward angle","How do I do a hook kick in kickboxing?",{"_uid":704,"answer":705,"question":706,"component":670},"0e1d87cb-68e8-4118-ba31-30285d5ebb9b","Kickboxing combos are sets of different moves – punching and kicking – that flow well together. This makes them very effective in competition or combat because they can be executed with lightning speed, taking down your opponent with multiple powerful strikes delivered with the element of surprise. An example of a basic kickboxing combo that emulates this fluid movement would be: Jab - Cross - Lead Kick","What are kickboxing combos?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":708,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":709,"component":39,"meta_info":717,"meta_title":164,"block_image":718,"cover_image":719,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":741,"full_slug":742,"sort_by_date":48,"position":635,"tag_list":743,"is_startpage":9,"parent_id":744,"meta_data":48,"group_id":745,"first_published_at":746,"release_id":48,"lang":60,"path":48,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":730,"_uid":731,"name":723,"photo":732,"component":735,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":736,"social_link_youtube":737,"social_link_facebook":738,"social_link_linkedin":7,"social_link_instagram":739,"social_link_pinterest":740},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":733,"alt":723,"name":7,"focus":48,"title":723,"filename":734,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":749,"content":750},"doc",[751,773,777,784,788,793,797,801,806,810,816,850,855,869,874,878,895,900,916,921,941,945,950,976,981,999,1003,1031,1036,1040,1044,1049,1069,1073,1085,1090],{"type":752,"content":753},"paragraph",[754,757,765,771],{"text":755,"type":756},"Kickboxing is a full-body, intense workout that will have you immediately hooked. Getting started is easy, and ","text",{"text":758,"type":756,"marks":759},"FightCamp",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":766,"type":756,"marks":767},"  ",[768],{"type":769,"attrs":770},"styled",{"class":7},{"text":772,"type":756},"can teach you how to do every kick and kicking combo with precision.",{"type":752,"content":774},[775],{"text":776,"type":756},"Here we’ll answer some of the most asked questions about kickboxing for beginners.",{"type":778,"attrs":779,"content":781},"heading",{"level":780},2,[782],{"text":783,"type":756},"What Is Kickboxing?",{"type":752,"content":785},[786],{"text":787,"type":756},"Kickboxing is a combat sport that incorporates a combination of both punching and kicking. If you already love boxing, kickboxing can be a fun way to mix things up and give your legs an even more intense workout by targeting the thighs, calves, and glutes with every kick. The addition of learning kicking combinations not only works the legs, but it puts more focus on your core.",{"type":778,"attrs":789,"content":790},{"level":780},[791],{"text":792,"type":756},"What Is Kickboxing Good For?",{"type":752,"content":794},[795],{"text":796,"type":756},"Kickboxing is good for your body and mind. A kickboxing workout engages your whole body, giving you an excellent full-body cardio and strength session all in one.",{"type":752,"content":798},[799],{"text":800,"type":756},"Continued kickboxing training will improve your heart health, increase overall strength, improve coordination, and even reduce anxiety. Kickboxing is a powerful tool in fighting stress, and it’s an absolute blast to do!",{"type":778,"attrs":802,"content":803},{"level":780},[804],{"text":805,"type":756},"What Are The Benefits of Kickboxing?",{"type":752,"content":807},[808],{"text":809,"type":756},"Like boxing, kickboxing has amazing benefits for physical and mental health. Here’s just a short list of kickboxing benefits:",{"type":778,"attrs":811,"content":813},{"level":812},3,[814],{"text":815,"type":756},"Kickboxing will INCREASE",{"type":817,"content":818},"bullet_list",[819,826,832,838,844],{"type":820,"content":821},"list_item",[822],{"type":752,"content":823},[824],{"text":825,"type":756},"Stamina",{"type":820,"content":827},[828],{"type":752,"content":829},[830],{"text":831,"type":756},"Strength",{"type":820,"content":833},[834],{"type":752,"content":835},[836],{"text":837,"type":756},"Coordination",{"type":820,"content":839},[840],{"type":752,"content":841},[842],{"text":843,"type":756},"Metabolism",{"type":820,"content":845},[846],{"type":752,"content":847},[848],{"text":849,"type":756},"Confidence",{"type":778,"attrs":851,"content":852},{"level":812},[853],{"text":854,"type":756},"Kickboxing will DECREASE",{"type":817,"content":856},[857,863],{"type":820,"content":858},[859],{"type":752,"content":860},[861],{"text":862,"type":756},"Stress",{"type":820,"content":864},[865],{"type":752,"content":866},[867],{"text":868,"type":756},"Anxiety",{"type":778,"attrs":870,"content":871},{"level":780},[872],{"text":873,"type":756},"How Can I Do Kickboxing At Home?",{"type":752,"content":875},[876],{"text":877,"type":756},"You can do kickboxing at home with or without equipment. You just need to make sure you have ample space to fully extend your legs to the front, side, and back.",{"type":752,"content":879},[880,882,887,893],{"text":881,"type":756},"If you're ready to start kicking a heavy bag, it’s simple to set up your own ",{"text":883,"type":756,"marks":884}," ",[885],{"type":769,"attrs":886},{"class":7},{"text":888,"type":756,"marks":889},"at-home kickboxing gym",[890],{"type":761,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-set-up-your-at-home-boxing-gym",{"text":894,"type":756},".",{"type":778,"attrs":896,"content":897},{"level":780},[898],{"text":899,"type":756},"How To Do Kickboxing For Beginners",{"type":752,"content":901},[902,904,908,914],{"text":903,"type":756},"The best way for beginners to start kickboxing is by getting familiar with the ",{"text":883,"type":756,"marks":905},[906],{"type":769,"attrs":907},{"class":7},{"text":909,"type":756,"marks":910},"three (3) main types of kicks",[911],{"type":761,"attrs":912},{"href":913,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-3-types-of-kicks-in-kickboxing",{"text":915,"type":756},":",{"type":778,"attrs":917,"content":918},{"level":780},[919],{"text":920,"type":756},"Lead Kick (Side Kick)",{"type":817,"content":922},[923,929,935],{"type":820,"content":924},[925],{"type":752,"content":926},[927],{"text":928,"type":756},"Bend your lead leg at the knee",{"type":820,"content":930},[931],{"type":752,"content":932},[933],{"text":934,"type":756},"Shift your center of gravity over your rear leg",{"type":820,"content":936},[937],{"type":752,"content":938},[939],{"text":940,"type":756},"Kick your lead leg straight out at a 90-degree angle from your body",{"type":752,"content":942},[943],{"text":944,"type":756},"*This is aimed at the opponent’s torso",{"type":778,"attrs":946,"content":947},{"level":780},[948],{"text":949,"type":756},"Rear Kick (Turning Kick)",{"type":817,"content":951},[952,958,964,970],{"type":820,"content":953},[954],{"type":752,"content":955},[956],{"text":957,"type":756},"Bend your rear leg at the knee",{"type":820,"content":959},[960],{"type":752,"content":961},[962],{"text":963,"type":756},"Shift your center of gravity over your lead leg",{"type":820,"content":965},[966],{"type":752,"content":967},[968],{"text":969,"type":756},"Rotate from your core over your lead leg to swing your rear leg in front of you",{"type":820,"content":971},[972],{"type":752,"content":973},[974],{"text":975,"type":756},"Rotate your hips to twist your leg so your shin would be making the impact",{"type":778,"attrs":977,"content":978},{"level":780},[979],{"text":980,"type":756},"Hook Kick",{"type":817,"content":982},[983,988,993],{"type":820,"content":984},[985],{"type":752,"content":986},[987],{"text":928,"type":756},{"type":820,"content":989},[990],{"type":752,"content":991},[992],{"text":934,"type":756},{"type":820,"content":994},[995],{"type":752,"content":996},[997],{"text":998,"type":756},"Lift the lead leg and straighten to kick at an upward angle",{"type":752,"content":1000},[1001],{"text":1002,"type":756},"*This movement is similar to a lead kick but is aiming at the chest instead of the torso",{"type":752,"content":1004},[1005,1007,1013,1015,1019,1025,1029],{"text":1006,"type":756},"Keep in mind that there are a lot of variations on these kicks, and plenty of other types to learn as you train. A great way to get comfortable with kickboxing is to watch the Amateur Kickboxing Path free tutorial videos on the FightCamp app where you'll learn the kickboxing basics, including the proper stance, roundhouse kicks, front kicks, side kicks, and basic defensive moves. Once you feel comfortable with the kickboxing techniques for beginners, you can move on to some more intense ",{"text":1008,"type":756,"marks":1009},"kickboxing combos",[1010],{"type":761,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.youtube.com/watch?v=2SVkH1aKo1M",{"text":1014,"type":756}," and try out some full ",{"text":883,"type":756,"marks":1016},[1017],{"type":769,"attrs":1018},{"class":7},{"text":1020,"type":756,"marks":1021},"kickboxing workouts",[1022],{"type":761,"attrs":1023},{"href":1024,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=bs7X3F-XYTc",{"text":766,"type":756,"marks":1026},[1027],{"type":769,"attrs":1028},{"class":7},{"text":1030,"type":756},"to help you challenge yourself.",{"type":778,"attrs":1032,"content":1033},{"level":780},[1034],{"text":1035,"type":756},"What Are Kickboxing Combos?",{"type":752,"content":1037},[1038],{"text":1039,"type":756},"Kickboxing combos are sets of different moves – punching and kicking – that flow well together. This makes them very effective in competition or combat because they can be executed with lightning speed, taking down your opponent with multiple powerful strikes delivered with the element of surprise.",{"type":752,"content":1041},[1042],{"text":1043,"type":756},"An example of a basic kickboxing combo that emulates this fluid movement would be:",{"type":778,"attrs":1045,"content":1046},{"level":812},[1047],{"text":1048,"type":756},"Jab - Cross - Lead Kick",{"type":752,"content":1050},[1051,1053,1057,1063,1067],{"text":1052,"type":756},"As you progress in your kickboxing training, you’ll learn just how effective kickboxing can be. Just check out these ",{"text":883,"type":756,"marks":1054},[1055],{"type":769,"attrs":1056},{"class":7},{"text":1058,"type":756,"marks":1059},"five (5) of the deadliest kicks",[1060],{"type":761,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=exdvZSiYW4o",{"text":766,"type":756,"marks":1064},[1065],{"type":769,"attrs":1066},{"class":7},{"text":1068,"type":756},"in kickboxing.",{"type":752,"content":1070},[1071],{"text":1072,"type":756},"Kickboxing is one of the most effective full-body workouts you can do. It’s an excellent stressbuster that will fully engage both your body and mind. If you’ve ever thought about trying kickboxing, now is the time to kick your workout routine into high gear!",{"type":752,"content":1074},[1075,1077,1083],{"text":1076,"type":756},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1078,"type":756,"marks":1079},"FightCamp App",[1080],{"type":761,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1084,"type":756}," and train with real fighters from the comfort of your own home.",{"type":778,"attrs":1086,"content":1087},{"level":812},[1088],{"text":1089,"type":756},"Related Articles",{"type":752,"content":1091},[1092,1098,1100,1106,1107,1113,1114],{"text":1093,"type":756,"marks":1094},"Five (5) Best Kicks In Kickboxing",[1095],{"type":761,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/five-5-best-kicks-in-kickboxing",{"type":1099},"hard_break",{"text":1101,"type":756,"marks":1102},"How To Do a Roundhouse Kick In Kickboxing",[1103],{"type":761,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"type":1099},{"text":1108,"type":756,"marks":1109},"Three (3) Kickboxing Techniques Using Strikes and Kicks",[1110],{"type":761,"attrs":1111},{"href":1112,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"type":1099},{"text":1115,"type":756,"marks":1116},"7-Day Kickboxing Technique Workout Program",[1117],{"type":761,"attrs":1118},{"href":1119,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-day-kickboxing-technique-workout-program",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1121,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1126,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1127,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1122,"component":118,"meta_info":1123,"meta_title":7,"block_image":1124,"cover_image":1125,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-10-13 00:00","article",{"_uid":1131,"title":657,"plugin":43,"description":1132},"2deed3ed-e352-4612-9280-db7653f46a6f","Ready to start kickboxing at home? We’re sharing what you need to know for kickboxing from its benefits, different types of kicks, & basic kickboxing combos!",{"id":1134,"alt":657,"name":7,"focus":48,"title":657,"filename":1135,"copyright":7,"fieldtype":50},3425514,"https://a.storyblok.com/f/115220/2400x990/3a5689f28f/add-some-kick-to-your-workout-with-kickboxing.jpeg",[],[],"add-some-kick-to-your-workout-with-kickboxing","blogs/add-some-kick-to-your-workout-with-kickboxing",-1890,[],60887917,"a5df07d1-c0a0-4724-a8c8-c8e66c9a5331","2021-10-13T12:30:00.000Z","training/{{story.slug}}",[],["Reactive",1148],[1149,1330,1622,1773,2012,2198],{"name":1150,"created_at":1151,"published_at":1152,"updated_at":1153,"id":1154,"uuid":1155,"content":1156,"slug":1322,"full_slug":1323,"sort_by_date":48,"position":1324,"tag_list":1325,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":1327,"first_published_at":1328,"release_id":48,"lang":60,"path":1145,"alternates":1329,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1157,"faqs":1158,"title":1150,"topic":1175,"author":1190,"content":1191,"category":1304,"schedule":1312,"component":1129,"meta_info":1313,"cover_image":1317,"description":1320,"contributors":1321},"af46e437-bfbd-4a28-91a2-df5259454628",[1159,1163,1167,1171],{"_uid":1160,"answer":1161,"question":1162,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1164,"answer":1165,"question":1166,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1168,"answer":1169,"question":1170,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1172,"answer":1173,"question":1174,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1176,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1188,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1189,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1177,"component":39,"meta_info":1185,"block_image":1186,"cover_image":1187,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1178,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1183,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1179,"component":118,"meta_info":1180,"meta_title":7,"block_image":1181,"cover_image":1182,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":749,"content":1192},[1193,1206,1211,1215,1220,1224,1238,1243,1256,1261,1265,1279,1283,1288,1300],{"type":752,"content":1194},[1195,1197,1204],{"text":1196,"type":756},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1198,"type":756,"marks":1199},"Strength training",[1200],{"type":761,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"custom":1203,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1205,"type":756}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":778,"attrs":1207,"content":1208},{"level":780},[1209],{"text":1210,"type":756},"Why do Boxers Train Their Neck?",{"type":752,"content":1212},[1213],{"text":1214,"type":756},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":778,"attrs":1216,"content":1217},{"level":780},[1218],{"text":1219,"type":756},"How do Boxers Strength Train Their Neck?",{"type":752,"content":1221},[1222],{"text":1223,"type":756},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":817,"content":1225},[1226,1232],{"type":820,"content":1227},[1228],{"type":752,"content":1229},[1230],{"text":1231,"type":756},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":820,"content":1233},[1234],{"type":752,"content":1235},[1236],{"text":1237,"type":756},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":778,"attrs":1239,"content":1240},{"level":780},[1241],{"text":1242,"type":756},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":752,"content":1244},[1245,1247,1254],{"text":1246,"type":756},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1248,"type":756,"marks":1249},"injury",[1250],{"type":761,"attrs":1251},{"href":1252,"uuid":48,"anchor":48,"custom":1253,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1255,"type":756}," occurring.",{"type":778,"attrs":1257,"content":1258},{"level":780},[1259],{"text":1260,"type":756},"How Often Should Boxers Train Their Neck?",{"type":752,"content":1262},[1263],{"text":1264,"type":756},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1266,"attrs":1267},"blok",{"id":1268,"body":1269},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1270],{"_uid":1271,"text":1272,"image":1273,"author":1277,"component":1278},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1274,"alt":1275,"name":7,"focus":7,"title":1275,"filename":1276,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":752,"content":1280},[1281],{"text":1282,"type":756},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":778,"attrs":1284,"content":1285},{"level":780},[1286],{"text":1287,"type":756},"Train Like a Fighter",{"type":752,"content":1289},[1290,1292,1298],{"text":1291,"type":756},"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":758,"type":756,"marks":1293},[1294],{"type":761,"attrs":1295},{"href":1296,"uuid":48,"anchor":48,"custom":1297,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1299,"type":756}," 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":752,"content":1301},[1302],{"text":1303,"type":756},"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":1305,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1310,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1311,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1306,"component":118,"meta_info":1307,"meta_title":7,"block_image":1308,"cover_image":1309,"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},[],[],"2023-01-31 00:00",{"_uid":1314,"title":1315,"plugin":43,"description":1316},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1318,"alt":1275,"name":7,"focus":7,"title":1275,"filename":1319,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1326],"featured","22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1331,"created_at":1332,"published_at":1333,"updated_at":1334,"id":1335,"uuid":1336,"content":1337,"slug":1615,"full_slug":1616,"sort_by_date":48,"position":1617,"tag_list":1618,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":1619,"first_published_at":1620,"release_id":48,"lang":60,"path":1145,"alternates":1621,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1338,"faqs":1339,"title":1352,"topic":1353,"author":1190,"content":1368,"category":1596,"schedule":1604,"component":1129,"meta_info":1605,"cover_image":1609,"description":1613,"contributors":1614},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1340,1344,1348],{"_uid":1341,"answer":1342,"question":1343,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1345,"answer":1346,"question":1347,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1349,"answer":1350,"question":1351,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1354,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1355,"component":39,"meta_info":1363,"block_image":1364,"cover_image":1365,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1357,"component":118,"meta_info":1358,"meta_title":7,"block_image":1359,"cover_image":1360,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":1369},[1370,1374,1379,1393,1408,1413,1433,1437,1442,1459,1463,1483,1487,1492,1507,1511,1516,1540,1545,1559,1563,1577,1581,1592],{"type":752,"content":1371},[1372],{"text":1373,"type":756},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":778,"attrs":1375,"content":1376},{"level":780},[1377],{"text":1378,"type":756},"Floyd “Money” Mayweather Jr.",{"type":1266,"attrs":1380},{"id":1381,"body":1382},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1383],{"url":1384,"_uid":1386,"image":1387,"component":1391,"copyright_details":1392},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1388,"alt":1389,"name":7,"focus":7,"title":1389,"filename":1390,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":752,"content":1394},[1395,1397,1406],{"text":1396,"type":756},"Regarded as the best technical boxer of this age, ",{"text":1398,"type":756,"marks":1399},"Floyd Mayweather Jr.",[1400,1404],{"type":761,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"custom":1403,"target":764,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1405},"underline",{"text":1407,"type":756}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":778,"attrs":1409,"content":1410},{"level":812},[1411],{"text":1412,"type":756},"The Philly Shell",{"type":817,"content":1414},[1415,1421,1427],{"type":820,"content":1416},[1417],{"type":752,"content":1418},[1419],{"text":1420,"type":756},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":820,"content":1422},[1423],{"type":752,"content":1424},[1425],{"text":1426,"type":756},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":820,"content":1428},[1429],{"type":752,"content":1430},[1431],{"text":1432,"type":756},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":752,"content":1434},[1435],{"text":1436,"type":756},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":778,"attrs":1438,"content":1439},{"level":780},[1440],{"text":1441,"type":756},"Pernell “Sweet Pea” Whitaker",{"type":1266,"attrs":1443},{"id":1381,"body":1444},[1445],{"url":1446,"_uid":1447,"image":1448,"component":1391,"copyright_details":1452},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1449,"alt":1450,"name":7,"focus":7,"title":1450,"filename":1451,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1453],{"_uid":1454,"link":1455,"title":1457,"component":1458},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1456,"target":764,"linktype":13,"fieldtype":14,"cached_url":1456},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":752,"content":1460},[1461],{"text":1462,"type":756},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":817,"content":1464},[1465,1471,1477],{"type":820,"content":1466},[1467],{"type":752,"content":1468},[1469],{"text":1470,"type":756},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":820,"content":1472},[1473],{"type":752,"content":1474},[1475],{"text":1476,"type":756},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":820,"content":1478},[1479],{"type":752,"content":1480},[1481],{"text":1482,"type":756},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":752,"content":1484},[1485],{"text":1486,"type":756},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":778,"attrs":1488,"content":1489},{"level":780},[1490],{"text":1491,"type":756},"Muhammad Ali",{"type":1266,"attrs":1493},{"id":1381,"body":1494},[1495],{"url":1496,"_uid":1497,"image":1498,"component":1391,"copyright_details":1501},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1499,"alt":1389,"name":7,"focus":7,"title":1389,"filename":1500,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1502],{"_uid":1503,"link":1504,"title":1506,"component":1458},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1505,"target":764,"linktype":13,"fieldtype":14,"cached_url":1505},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":752,"content":1508},[1509],{"text":1510,"type":756},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":778,"attrs":1512,"content":1513},{"level":812},[1514],{"text":1515,"type":756},"The Ali Shuffle",{"type":817,"content":1517},[1518,1534],{"type":820,"content":1519},[1520],{"type":752,"content":1521},[1522,1524,1532],{"text":1523,"type":756},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1525,"type":756,"marks":1526},"To do the Ali Shuffle",[1527,1531],{"type":761,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"custom":1530,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1405},{"text":1533,"type":756},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":820,"content":1535},[1536],{"type":752,"content":1537},[1538],{"text":1539,"type":756},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":778,"attrs":1541,"content":1542},{"level":812},[1543],{"text":1544,"type":756},"The Rope a Dope",{"type":817,"content":1546},[1547,1553],{"type":820,"content":1548},[1549],{"type":752,"content":1550},[1551],{"text":1552,"type":756},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":820,"content":1554},[1555],{"type":752,"content":1556},[1557],{"text":1558,"type":756},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":752,"content":1560},[1561],{"text":1562,"type":756},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":752,"content":1564},[1565,1567,1575],{"text":1566,"type":756},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1568,"type":756,"marks":1569},"FightCamp Community",[1570,1574],{"type":761,"attrs":1571},{"href":1572,"uuid":48,"anchor":48,"custom":1573,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1405},{"text":1576,"type":756},"!",{"type":778,"attrs":1578,"content":1579},{"level":780},[1580],{"text":1287,"type":756},{"type":752,"content":1582},[1583,1584,1590],{"text":1291,"type":756},{"text":758,"type":756,"marks":1585},[1586,1589],{"type":761,"attrs":1587},{"href":1296,"uuid":48,"anchor":48,"custom":1588,"target":764,"linktype":13},{},{"type":1405},{"text":1591,"type":756}," 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":752,"content":1593},[1594],{"text":1595,"type":756},"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":1597,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1602,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1598,"component":118,"meta_info":1599,"meta_title":7,"block_image":1600,"cover_image":1601,"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":1606,"title":1607,"plugin":43,"description":1608},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1610,"alt":1611,"name":7,"focus":7,"title":1611,"filename":1612,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1326],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1623,"created_at":1624,"published_at":1625,"updated_at":1626,"id":1627,"uuid":1628,"content":1629,"slug":1767,"full_slug":1768,"sort_by_date":48,"position":1769,"tag_list":1770,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":1771,"first_published_at":1625,"release_id":48,"lang":60,"path":1145,"alternates":1772,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1630,"faqs":1631,"title":1623,"topic":1648,"author":1190,"content":1663,"category":1751,"schedule":1759,"component":1129,"meta_info":1760,"cover_image":1763,"description":1762,"contributors":1766},"96d7fcda-e3db-4f35-935d-fd195032b834",[1632,1636,1640,1644],{"_uid":1633,"answer":1634,"question":1635,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1637,"answer":1638,"question":1639,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1641,"answer":1642,"question":1643,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1645,"answer":1646,"question":1647,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1649,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1661,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1650,"component":39,"meta_info":1658,"block_image":1659,"cover_image":1660,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1651,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1656,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1652,"component":118,"meta_info":1653,"meta_title":7,"block_image":1654,"cover_image":1655,"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":749,"content":1664},[1665,1687,1692,1695,1700,1703,1708,1730,1735,1739,1748],{"type":752,"content":1666},[1667,1669,1676,1678,1685],{"text":1668,"type":756},"Boxing is a sport about ",{"text":1670,"type":756,"marks":1671},"range",[1672],{"type":761,"attrs":1673},{"href":1674,"uuid":48,"anchor":48,"custom":1675,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1677,"type":756}," and ",{"text":1679,"type":756,"marks":1680},"distance",[1681],{"type":761,"attrs":1682},{"href":1683,"uuid":48,"anchor":48,"custom":1684,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1686,"type":756},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":778,"attrs":1688,"content":1689},{"level":780},[1690],{"text":1691,"type":756},"Step Behind The Jab",{"type":752,"content":1693},[1694],{"text":1638,"type":756},{"type":778,"attrs":1696,"content":1697},{"level":780},[1698],{"text":1699,"type":756},"Front Foot Defense",{"type":752,"content":1701},[1702],{"text":1642,"type":756},{"type":778,"attrs":1704,"content":1705},{"level":780},[1706],{"text":1707,"type":756},"Cutting Off The Ring",{"type":752,"content":1709},[1710,1712,1719,1721,1728],{"text":1711,"type":756},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1713,"type":756,"marks":1714},"outside fighter",[1715],{"type":761,"attrs":1716},{"href":1717,"uuid":48,"anchor":48,"custom":1718,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1720,"type":756},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1722,"type":756,"marks":1723},"jab",[1724],{"type":761,"attrs":1725},{"href":1726,"uuid":48,"anchor":48,"custom":1727,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1729,"type":756}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":778,"attrs":1731,"content":1732},{"level":780},[1733],{"text":1734,"type":756},"The Takeaway",{"type":752,"content":1736},[1737],{"text":1738,"type":756},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":752,"content":1740},[1741,1742,1747],{"text":1291,"type":756},{"text":758,"type":756,"marks":1743},[1744],{"type":761,"attrs":1745},{"href":1296,"uuid":48,"anchor":48,"custom":1746,"target":764,"linktype":13},{},{"text":1591,"type":756},{"type":752,"content":1749},[1750],{"text":1595,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1752,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1757,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1753,"component":118,"meta_info":1754,"meta_title":7,"block_image":1755,"cover_image":1756,"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},[],[],"2022-09-10 00:00",{"_uid":1761,"title":1623,"plugin":43,"description":1762},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1764,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1765,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1326],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1774,"created_at":1775,"published_at":1776,"updated_at":1777,"id":1778,"uuid":1779,"content":1780,"slug":2005,"full_slug":2006,"sort_by_date":48,"position":2007,"tag_list":2008,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2009,"first_published_at":2010,"release_id":48,"lang":60,"path":1145,"alternates":2011,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1781,"faqs":1782,"title":1774,"topic":1803,"author":1818,"content":1819,"category":1989,"schedule":1997,"component":1129,"meta_info":1998,"cover_image":2001,"description":2000,"contributors":2004},"d9342cbc-2f33-448b-95cb-d9141a391216",[1783,1787,1791,1795,1799],{"_uid":1784,"answer":1785,"question":1786,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1788,"answer":1789,"question":1790,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1792,"answer":1793,"question":1794,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1796,"answer":1797,"question":1798,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1800,"answer":1801,"question":1802,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1804,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1816,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1805,"component":39,"meta_info":1813,"block_image":1814,"cover_image":1815,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1806,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1811,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1812,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1807,"component":118,"meta_info":1808,"meta_title":7,"block_image":1809,"cover_image":1810,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":749,"content":1820},[1821,1834,1838,1851,1855,1859,1871,1875,1879,1883,1899,1903,1907,1911,1927,1931,1936,1949,1953,1963,1975,1979],{"type":752,"content":1822},[1823,1825,1832],{"text":1824,"type":756},"FightCamp Trainer ",{"text":1826,"type":756,"marks":1827},"Coach PJ",[1828],{"type":761,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"custom":1831,"target":764,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1833,"type":756}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":752,"content":1835},[1836],{"text":1837,"type":756},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1266,"attrs":1839},{"id":1840,"body":1841},"d975e679-f879-4a04-b019-c5eb66b48e99",[1842],{"_uid":1843,"link":1844,"image":1846,"title":1848,"component":1850},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1845,"linktype":13,"fieldtype":14,"cached_url":1845},"https://youtu.be/G-4nuJefUcE",{"id":1847,"alt":1848,"name":7,"focus":48,"title":1848,"filename":1849,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":778,"attrs":1852,"content":1853},{"level":780},[1854],{"text":1786,"type":756},{"type":752,"content":1856},[1857],{"text":1858,"type":756},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1266,"attrs":1860},{"id":1861,"body":1862},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1863],{"url":1864,"_uid":1865,"image":1866,"component":1391,"copyright_details":1870},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1867,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1869,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":752,"content":1872},[1873],{"text":1874,"type":756},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":778,"attrs":1876,"content":1877},{"level":780},[1878],{"text":1790,"type":756},{"type":752,"content":1880},[1881],{"text":1882,"type":756},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1266,"attrs":1884},{"id":1861,"body":1885},[1886],{"url":1887,"_uid":1888,"image":1889,"component":1391,"copyright_details":1893},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1890,"alt":1891,"name":7,"focus":48,"title":1891,"filename":1892,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1894],{"_uid":1895,"link":1896,"title":1898,"component":1458},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1897,"linktype":13,"fieldtype":14,"cached_url":1897},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":752,"content":1900},[1901],{"text":1902,"type":756},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":778,"attrs":1904,"content":1905},{"level":780},[1906],{"text":1794,"type":756},{"type":752,"content":1908},[1909],{"text":1910,"type":756},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1266,"attrs":1912},{"id":1861,"body":1913},[1914],{"url":1915,"_uid":1916,"image":1917,"component":1391,"copyright_details":1921},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1918,"alt":1919,"name":7,"focus":48,"title":1919,"filename":1920,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1922],{"_uid":1923,"link":1924,"title":1926,"component":1458},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1925,"linktype":13,"fieldtype":14,"cached_url":1925},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":752,"content":1928},[1929],{"text":1930,"type":756},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":778,"attrs":1932,"content":1933},{"level":780},[1934],{"text":1935,"type":756},"Levels & Abilities",{"type":752,"content":1937},[1938,1940,1947],{"text":1939,"type":756},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1941,"type":756,"marks":1942},"sweet science",[1943],{"type":761,"attrs":1944},{"href":1945,"uuid":48,"anchor":48,"custom":1946,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1948,"type":756},". ",{"type":778,"attrs":1950,"content":1951},{"level":780},[1952],{"text":1802,"type":756},{"type":1266,"attrs":1954},{"id":1861,"body":1955},[1956],{"url":1957,"_uid":1958,"image":1959,"component":1391,"copyright_details":1962},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1960,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1961,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":752,"content":1964},[1965,1967,1973],{"text":1966,"type":756},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1968,"type":756,"marks":1969},"FightCamp app",[1970],{"type":761,"attrs":1971},{"href":1082,"uuid":48,"anchor":48,"custom":1972,"target":764,"linktype":13},{},{"text":1974,"type":756},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":778,"attrs":1976,"content":1977},{"level":780},[1978],{"text":1287,"type":756},{"type":752,"content":1980},[1981,1982,1987],{"text":1291,"type":756},{"text":758,"type":756,"marks":1983},[1984],{"type":761,"attrs":1985},{"href":1296,"uuid":48,"anchor":48,"custom":1986,"target":764,"linktype":13},{},{"text":1988,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1990,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1991,"component":118,"meta_info":1992,"meta_title":7,"block_image":1993,"cover_image":1994,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1999,"title":1774,"plugin":43,"description":2000},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2002,"alt":1774,"name":7,"focus":48,"title":1774,"filename":2003,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1326],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2013,"created_at":2014,"published_at":2015,"updated_at":2016,"id":2017,"uuid":2018,"content":2019,"slug":2191,"full_slug":2192,"sort_by_date":48,"position":2193,"tag_list":2194,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2195,"first_published_at":2196,"release_id":48,"lang":60,"path":1145,"alternates":2197,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2020,"faqs":2021,"title":2038,"topic":2039,"author":1190,"content":2054,"category":2172,"schedule":2180,"component":1129,"meta_info":2181,"cover_image":2185,"description":2189,"contributors":2190},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2022,2026,2030,2034],{"_uid":2023,"answer":2024,"question":2025,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2027,"answer":2028,"question":2029,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2031,"answer":2032,"question":2033,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2035,"answer":2036,"question":2037,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2040,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2052,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2053,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2041,"component":39,"meta_info":2049,"block_image":2050,"cover_image":2051,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2042,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2047,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2043,"component":118,"meta_info":2044,"meta_title":7,"block_image":2045,"cover_image":2046,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":2055},[2056,2068,2072,2083,2096,2100,2109,2113,2117,2126,2139,2143,2156,2160,2169],{"type":752,"content":2057},[2058,2060,2066],{"text":2059,"type":756},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1491,"type":756,"marks":2061},[2062],{"type":761,"attrs":2063},{"href":2064,"uuid":48,"anchor":48,"custom":2065,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2067,"type":756}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":778,"attrs":2069,"content":2070},{"level":780},[2071],{"text":2029,"type":756},{"type":1266,"attrs":2073},{"id":2074,"body":2075},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2076],{"url":7,"_uid":2077,"image":2078,"component":1391,"copyright_details":2082},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2079,"alt":2080,"name":7,"focus":7,"title":2080,"filename":2081,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":752,"content":2084},[2085,2087,2094],{"text":2086,"type":756},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2088,"type":756,"marks":2089},"Manny Pacquiao",[2090],{"type":761,"attrs":2091},{"href":2092,"uuid":48,"anchor":48,"custom":2093,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2095,"type":756},". His punches have great technique and flow well, naturally building momentum.",{"type":778,"attrs":2097,"content":2098},{"level":780},[2099],{"text":2033,"type":756},{"type":1266,"attrs":2101},{"id":2074,"body":2102},[2103],{"url":7,"_uid":2104,"image":2105,"component":1391,"copyright_details":2108},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2106,"alt":2080,"name":7,"focus":7,"title":2080,"filename":2107,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":752,"content":2110},[2111],{"text":2112,"type":756},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":778,"attrs":2114,"content":2115},{"level":780},[2116],{"text":2037,"type":756},{"type":1266,"attrs":2118},{"id":2074,"body":2119},[2120],{"url":7,"_uid":2121,"image":2122,"component":1391,"copyright_details":2125},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2123,"alt":2080,"name":7,"focus":7,"title":2080,"filename":2124,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":752,"content":2127},[2128,2130,2137],{"text":2129,"type":756},"In boxing movies, you will often hear boxers ‘",{"text":2131,"type":756,"marks":2132},"hiss",[2133],{"type":761,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"custom":2136,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2138,"type":756},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":778,"attrs":2140,"content":2141},{"level":780},[2142],{"text":1734,"type":756},{"type":752,"content":2144},[2145,2147,2154],{"text":2146,"type":756},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2148,"type":756,"marks":2149},"breathing",[2150],{"type":761,"attrs":2151},{"href":2152,"uuid":48,"anchor":48,"custom":2153,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2155,"type":756}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":778,"attrs":2157,"content":2158},{"level":780},[2159],{"text":1287,"type":756},{"type":752,"content":2161},[2162,2163,2168],{"text":1291,"type":756},{"text":758,"type":756,"marks":2164},[2165],{"type":761,"attrs":2166},{"href":1296,"uuid":48,"anchor":48,"custom":2167,"target":764,"linktype":13},{},{"text":1591,"type":756},{"type":752,"content":2170},[2171],{"text":1595,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2173,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2174,"component":118,"meta_info":2175,"meta_title":7,"block_image":2176,"cover_image":2177,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2182,"title":2183,"plugin":43,"description":2184},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2186,"alt":2187,"name":7,"focus":7,"title":2187,"filename":2188,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1326],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2199,"created_at":2200,"published_at":2201,"updated_at":2202,"id":2203,"uuid":2204,"content":2205,"slug":2612,"full_slug":2613,"sort_by_date":48,"position":2614,"tag_list":2615,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2616,"first_published_at":2617,"release_id":48,"lang":60,"path":1145,"alternates":2618,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2206,"faqs":2207,"title":2199,"topic":2228,"author":2243,"content":2244,"category":2596,"schedule":2604,"component":1129,"meta_info":2605,"cover_image":2608,"description":2607,"contributors":2611},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2208,2212,2216,2220,2224],{"_uid":2209,"answer":2210,"question":2211,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2213,"answer":2214,"question":2215,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2217,"answer":2218,"question":2219,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2221,"answer":2222,"question":2223,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2229,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2241,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2230,"component":39,"meta_info":2238,"block_image":2239,"cover_image":2240,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2231,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2232,"component":118,"meta_info":2233,"meta_title":7,"block_image":2234,"cover_image":2235,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":749,"content":2245},[2246,2250,2253,2265,2270,2275,2340,2345,2371,2376,2380,2385,2393,2405,2410,2421,2426,2437,2442,2453,2458,2470,2475,2486,2491,2511,2516,2521,2541,2546,2565,2570,2582,2586],{"type":752,"content":2247},[2248],{"text":2249,"type":756},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":752,"content":2251},[2252],{"text":2210,"type":756},{"type":1266,"attrs":2254},{"id":2255,"body":2256},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2257],{"_uid":2258,"link":2259,"image":2261,"title":2263,"component":1850},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2260,"linktype":13,"fieldtype":14,"cached_url":2260},"https://pin.it/2zdpNMs",{"id":2262,"alt":2263,"name":7,"focus":48,"title":2263,"filename":2264,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":778,"attrs":2266,"content":2267},{"level":780},[2268],{"text":2269,"type":756},"Top Rock Step-By-Step",{"type":778,"attrs":2271,"content":2272},{"level":812},[2273],{"text":2274,"type":756},"The Feet",{"type":817,"content":2276},[2277,2283,2303,2309,2328,2334],{"type":820,"content":2278},[2279],{"type":752,"content":2280},[2281],{"text":2282,"type":756},"Begin by starting in an athletic stance on the balls of your feet",{"type":820,"content":2284},[2285,2289],{"type":752,"content":2286},[2287],{"text":2288,"type":756},"To start, being by doing a “step out”",{"type":817,"content":2290},[2291,2297],{"type":820,"content":2292},[2293],{"type":752,"content":2294},[2295],{"text":2296,"type":756},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":820,"content":2298},[2299],{"type":752,"content":2300},[2301],{"text":2302,"type":756},"Pause for a half-second",{"type":820,"content":2304},[2305],{"type":752,"content":2306},[2307],{"text":2308,"type":756},"Return to the starting stance by performing a slight hop backward",{"type":820,"content":2310},[2311,2315],{"type":752,"content":2312},[2313],{"text":2314,"type":756},"Once returned, perform the opposite foot “step out”",{"type":817,"content":2316},[2317,2323],{"type":820,"content":2318},[2319],{"type":752,"content":2320},[2321],{"text":2322,"type":756},"Make sure the step out is in front of the opposite foot and crosses over",{"type":820,"content":2324},[2325],{"type":752,"content":2326},[2327],{"text":2302,"type":756},{"type":820,"content":2329},[2330],{"type":752,"content":2331},[2332],{"text":2333,"type":756},"Hop back to the starting position",{"type":820,"content":2335},[2336],{"type":752,"content":2337},[2338],{"text":2339,"type":756},"Continue Top Rocking for the remainder of the set",{"type":778,"attrs":2341,"content":2342},{"level":812},[2343],{"text":2344,"type":756},"The Arms",{"type":817,"content":2346},[2347,2353,2359,2365],{"type":820,"content":2348},[2349],{"type":752,"content":2350},[2351],{"text":2352,"type":756},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":820,"content":2354},[2355],{"type":752,"content":2356},[2357],{"text":2358,"type":756},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":820,"content":2360},[2361],{"type":752,"content":2362},[2363],{"text":2364,"type":756},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":820,"content":2366},[2367],{"type":752,"content":2368},[2369],{"text":2370,"type":756},"Continue using this arm motion to help with rhythm and balance",{"type":778,"attrs":2372,"content":2373},{"level":780},[2374],{"text":2375,"type":756},"Movement Key Points",{"type":752,"content":2377},[2378],{"text":2379,"type":756},"Here are some key things to focus on while performing the Top Rock:",{"type":778,"attrs":2381,"content":2382},{"level":812},[2383],{"text":2384,"type":756},"Start by swinging your arms",{"type":817,"content":2386},[2387],{"type":820,"content":2388},[2389],{"type":752,"content":2390},[2391],{"text":2392,"type":756},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1266,"attrs":2394},{"id":2395,"body":2396},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2397],{"url":2398,"_uid":2399,"image":2400,"component":1391,"copyright_details":2404},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2401,"alt":2402,"name":7,"focus":48,"title":2402,"filename":2403,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":778,"attrs":2406,"content":2407},{"level":812},[2408],{"text":2409,"type":756},"On each hop back, your arms should cross in front of your chest",{"type":1266,"attrs":2411},{"id":2395,"body":2412},[2413],{"url":2414,"_uid":2415,"image":2416,"component":1391,"copyright_details":2420},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2417,"alt":2418,"name":7,"focus":48,"title":2418,"filename":2419,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":778,"attrs":2422,"content":2423},{"level":812},[2424],{"text":2425,"type":756},"One foot should cross at a time",{"type":1266,"attrs":2427},{"id":2395,"body":2428},[2429],{"url":2430,"_uid":2431,"image":2432,"component":1391,"copyright_details":2436},{"id":7,"url":7,"linktype":1385,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2433,"alt":2434,"name":7,"focus":48,"title":2434,"filename":2435,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a 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