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Shadowboxing allows you to focus on your precise footwork, movements, punches, range, and overall boxing technique without the distraction of equipment. It is a great way to practice your defensive skills. To first learn the boxing techniques you will need for defensive tactics, you will have to have some form of coaching, either from a professional trainer (in a gym) or online using pre-recorded videos, like those on FightCamp’s YouTube channel. Training all of those techniques in front of the mirror while shadowboxing is the best way to ensure that you are doing everything right before you move on to practicing them in other exercises or in competition. So, while you are in front of the mirror, doing your shadowboxing routine, picture your imaginary opponent throwing jabs and crosses, and respond to them with the slips. Imagine your opponent throws hooks, and respond to those with weaves, etc. Another great way to train both dodging and blocking punches is on the mitts with your trainer. To protect yourself from accidental pokes in the eyes or too rough of contact when you allow a punch to land on you, a good solution would be to use boxing foam sticks (a.k.a. pool noodles) that are very soft and will not hurt you if you miss a punch and you get hit. Parrying the jab doesn't really work with sticks (it does with mitts/pads, though), but everything else - slipping side to side, weaving, pivoting, etc. - works nicely AND your trainer can put some real speed on the shots that may not be possible for them on the mitts. There is no better way to solidify your learnings than sparring with a live partner. To practice, you and your boxing partner can engage in controlled sparring, playing through potential scenarios. For example: Boxer A throws the Jab → Boxer B slips. Boxer A throws the Jab followed by the Cross → Boxer B slips twice. Of course, doing freestyle sparring is also important, but put more emphasis on controlled sparring, as your main target when you are starting out is to learn.","How do you practice boxing defense?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6fa95646-16df-4ec0-b4ce-5437249a14a1","A slip bag is a small compact weight (preferably something soft, such as a 1 pound bag of sand, rice, corn, etc.) that you hang from the ceiling. The weight should be at head level. To start the exercise, simply push it so it starts swinging back and forth.","What is a slip bag?",{"_uid":676,"answer":677,"question":678,"component":670},"b9d48990-ba8c-4e58-ab5f-29d31a53cfee","Similar to the mechanics of a slip bag, the Maize bag is bigger which allows you to not just slip and weave under, but also hit. This means that it needs to be much heavier than a slip bag. It is closer to a heavy bag than to a slip bag in terms of materials, weight, etc. Recently Title Boxing has reimagined the classic maize bag of the 1900’s adding leather casing and better filling materials. Check out their video here. Traditionally, these bags were filled with corn (a.k.a. maize), which in Title’s new version has been replaced with plastic beads. While the slip bag weighs only a few pounds max, the maize bag typically weighs tens of pounds, so it provides a bit more resistance. Still, it’s not a bag that you are meant to train your power on. The way you would use the maize bag is to not just swing it around and slip, but also hit it with single punches and combinations, and then evade it on the back of the swinging motion.","What is a maize bag?",{"_uid":680,"answer":681,"question":682,"component":670},"cc0855ea-8dab-430e-9d75-854cdbf2d462","As the name suggests, the double-end bag is a punching bag that is attached to both the ceiling AND the floor using elastic cords so that the bag springs back and forth and to the side when it’s hit. The double-end bag moves faster than both a slip bag and a maize bag, thus it helps you improve your timing, accuracy and speed, especially when you practice punch combinations with it. A few boxing combos and movements you could practice are: throw a single straight shot (jab or cross) → slip → slip, as the bag comes right back at you twice, jab → cross → slip → slip, jab → cross → slip → uppercut, jab → cross → hook → wait a bit to get the timing right (it swings side to side after the hook) and throw a cross → slip → slip, jab → cross → pull back → cross → slip → slip","What is a double-end bag?",{"_uid":684,"answer":685,"question":686,"component":670},"b2f6bf89-d9fc-4701-b4af-53f5ae1ab306","The slip line or slip rope is a tight string tied between two points. Often boxers simply use a hand wrap. Another popular way to use a slip rope is inside the ring. Tie two ropes from opposite corners that cross in the middle of the ring. You can use a slip rope to practice slipping and weaving. Here is an example of a drill you can practice using a slip rope:. Start at one of the ends of the slip rope in your boxing stance with your guard up and the rope to one side of you. Weave to the opposite side with a step forward, slipping under the rope, and repeat back and forth until you get to the other end. Return to the starting position, weaving and slipping side-to-side under the rope, but this time going backward","What is a slip line/rope?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":688,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,768,777,789,802,806,838,858,862,868,878,882,887,899,905,914,924,947,969,974,984,989,1000,1003,1007,1011,1017,1026,1036,1052,1056,1062,1071,1082,1086,1090,1122,1128,1137,1148,1152,1156,1176,1180,1216,1221],{"type":730,"content":731},"paragraph",[732,735,741,749,754,756,760,766],{"text":733,"type":734},"In the previous two parts of this series, we looked at techniques for ","text",{"text":736,"type":734,"marks":737}," ",[738],{"type":739,"attrs":740},"styled",{"class":7},{"text":742,"type":734,"marks":743},"blocking and catching",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-blocking-and-catching","_blank",{"text":750,"type":734,"marks":751},"  ",[752],{"type":739,"attrs":753},{"class":7},{"text":755,"type":734},"and ",{"text":736,"type":734,"marks":757},[758],{"type":739,"attrs":759},{"class":7},{"text":761,"type":734,"marks":762},"evading",[763],{"type":745,"attrs":764},{"href":765,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-dont-get-hit",{"text":767,"type":734}," your opponent's punches. In this third and final article, we'll go through boxing drills to help you learn and practice these defensive boxing techniques.",{"type":769,"attrs":770,"content":772},"heading",{"level":771},2,[773,775],{"text":774,"type":734},"Shadowboxing",{"type":776},"hard_break",{"type":778,"attrs":779},"blok",{"id":780,"body":781},"9076b36f-b6a8-4a92-9f88-d4e34145b0ed",[782],{"_uid":783,"image":784,"component":788},"i-58ed9bfb-fd08-47d1-a5c3-2ec15db6fdd4",{"id":785,"alt":786,"name":7,"focus":48,"title":786,"filename":787,"copyright":7,"fieldtype":50},3402911,"Shanie Smash Shadowboxing","https://a.storyblok.com/f/115220/1380x700/7f612b40ed/shadowboxing.jpg","content_image",{"type":730,"content":790},[791,796,800],{"text":792,"type":734,"marks":793},"Useful for practicing: ",[794],{"type":795},"bold",{"text":736,"type":734,"marks":797},[798],{"type":739,"attrs":799},{"class":7},{"text":801,"type":734},"All defensive techniques",{"type":730,"content":803},[804],{"text":805,"type":734},"In shadowboxing, you use your shadow or reflection to simulate an opponent. Shadowboxing allows you to focus on your precise footwork, movements, punches, range, and overall boxing technique without the distraction of equipment. It is a great way to practice your defensive skills.",{"type":730,"content":807},[808,810,814,820,824,826,830,836],{"text":809,"type":734},"To first learn the boxing techniques you will need for ",{"text":736,"type":734,"marks":811},[812],{"type":739,"attrs":813},{"class":7},{"text":815,"type":734,"marks":816},"defensive",[817],{"type":745,"attrs":818},{"href":819,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/4-defensive-blocking-drills-for-boxing",{"text":750,"type":734,"marks":821},[822],{"type":739,"attrs":823},{"class":7},{"text":825,"type":734},"tactics, you will have to have some form of coaching, either from a professional trainer (in a gym) or online using pre-recorded videos, like those on FightCamp’s ",{"text":736,"type":734,"marks":827},[828],{"type":739,"attrs":829},{"class":7},{"text":831,"type":734,"marks":832},"YouTube channel",[833],{"type":745,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://bit.ly/3oYefXf",{"text":837,"type":734},". Training all of those techniques in front of the mirror while shadowboxing is the best way to ensure that you are doing everything right before you move on to practicing them in other exercises or in competition.",{"type":730,"content":839},[840,842,846,852,856],{"text":841,"type":734},"[To learn about shadowboxing, read this ",{"text":736,"type":734,"marks":843},[844],{"type":739,"attrs":845},{"class":7},{"text":847,"type":734,"marks":848},"article",[849],{"type":745,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":750,"type":734,"marks":853},[854],{"type":739,"attrs":855},{"class":7},{"text":857,"type":734},"by FightCamp Co-Founder and Trainer Tommy Duquette.]",{"type":730,"content":859},[860],{"text":861,"type":734},"So, while you are in front of the mirror, doing your shadowboxing routine, picture your imaginary opponent throwing jabs and crosses, and respond to them with the slips. Imagine your opponent throws hooks, and respond to those with weaves, etc.",{"type":769,"attrs":863,"content":865},{"level":864},3,[866],{"text":867,"type":734},"Mitts & Pool Noodles",{"type":730,"content":869},[870,873,877],{"text":792,"type":734,"marks":871},[872],{"type":795},{"text":736,"type":734,"marks":874},[875],{"type":739,"attrs":876},{"class":7},{"text":801,"type":734},{"type":730,"content":879},[880],{"text":881,"type":734},"Another great way to train both dodging and blocking punches is on the mitts with your trainer. To protect yourself from accidental pokes in the eyes or too rough of contact when you allow a punch to land on you, a good solution would be to use boxing foam sticks (a.k.a. pool noodles) that are very soft and will not hurt you if you miss a punch and you get hit. Parrying the jab doesn't really work with sticks (it does with mitts/pads, though), but everything else - slipping side to side, weaving, pivoting, etc. - works nicely AND your trainer can put some real speed on the shots that may not be possible for them on the mitts.",{"type":730,"content":883},[884,886],{"text":885,"type":734},"Here are some boxing defensive footwork drills using pool noodles from FightCamp trainers.",{"type":776},{"type":778,"attrs":888},{"id":780,"body":889},[890],{"_uid":891,"link":892,"image":894,"title":896,"component":898},"i-afc2ad05-fb31-41d7-800d-1386983a0450",{"id":7,"url":893,"linktype":13,"fieldtype":14,"cached_url":893},"https://youtu.be/xgQDC6AgeRI",{"id":895,"alt":896,"name":7,"focus":48,"title":896,"filename":897,"copyright":7,"fieldtype":50},3402919,"Fancy Footwork Drills | Boxing Partner Exercises","https://a.storyblok.com/f/115220/1244x700/cf1c5b518a/footwork_drills_youtube_video.jpg","image_video_link",{"type":769,"attrs":900,"content":901},{"level":771},[902,904],{"text":903,"type":734},"Sparring",{"type":776},{"type":778,"attrs":906},{"id":780,"body":907},[908],{"_uid":909,"image":910,"component":788},"i-30f23d6e-b6da-48b6-be50-08679a9dfa84",{"id":911,"alt":912,"name":7,"focus":48,"title":912,"filename":913,"copyright":7,"fieldtype":50},3402921,"Flo Master & Shanie Smash Sparring","https://a.storyblok.com/f/115220/1380x700/69f346bd45/sparring.jpg",{"type":730,"content":915},[916,919,923],{"text":792,"type":734,"marks":917},[918],{"type":795},{"text":736,"type":734,"marks":920},[921],{"type":739,"attrs":922},{"class":7},{"text":801,"type":734},{"type":730,"content":925},[926,928,932,938,942,944,945],{"text":927,"type":734},"There is no better way to solidify your learnings than ",{"text":736,"type":734,"marks":929},[930],{"type":739,"attrs":931},{"class":7},{"text":933,"type":734,"marks":934},"sparring",[935],{"type":745,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://youtu.be/CBl-nLp-yog",{"text":750,"type":734,"marks":939},[940],{"type":739,"attrs":941},{"class":7},{"text":943,"type":734},"with a live partner.",{"type":776},{"text":946,"type":734},"To practice, you and your boxing partner can engage in controlled sparring, playing through potential scenarios. For example:",{"type":948,"content":949},"bullet_list",[950,957,963],{"type":951,"content":952},"list_item",[953],{"type":730,"content":954},[955],{"text":956,"type":734},"Boxer A throws the Jab → Boxer B slips",{"type":951,"content":958},[959],{"type":730,"content":960},[961],{"text":962,"type":734},"Boxer A throws the Jab followed by the Cross → Boxer B slips twice",{"type":951,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"etc.",{"type":730,"content":970},[971,973],{"text":972,"type":734},"Of course, doing freestyle sparring is also important, but put more emphasis on controlled sparring, as your main target when you are starting out is to learn.",{"type":776},{"type":778,"attrs":975},{"id":780,"body":976},[977],{"_uid":978,"link":979,"image":980,"title":982,"component":898},"i-38c20224-3127-4b26-b720-8a85322ee54e",{"id":7,"url":937,"linktype":13,"fieldtype":14,"cached_url":937},{"id":981,"alt":982,"name":7,"focus":48,"title":982,"filename":983,"copyright":7,"fieldtype":50},3402928,"How To Start Sparring | 8 Tips For Your First Ever Sparring Session","https://a.storyblok.com/f/115220/1244x700/aabbc4ca13/beginner_sparring_tips_youtube_video.jpg",{"type":769,"attrs":985,"content":986},{"level":771},[987],{"text":988,"type":734},"Slip bag",{"type":730,"content":990},[991,994,998],{"text":792,"type":734,"marks":992},[993],{"type":795},{"text":736,"type":734,"marks":995},[996],{"type":739,"attrs":997},{"class":7},{"text":999,"type":734},"Slipping, Pull back, Weaving, Pivoting",{"type":730,"content":1001},[1002],{"text":673,"type":734},{"type":730,"content":1004},[1005],{"text":1006,"type":734},"The idea of this exercise is to imagine the swinging weight to be the punches coming your way. You move your head out of danger by slipping, weaving, and pulling, AND you shadowbox throwing shots back at your imaginary opponent. This drill teaches you rhythm, which is something that is key for all boxers.",{"type":730,"content":1008},[1009],{"text":1010,"type":734},"[Even something as simple as hanging your keys on a shoelace can be a good enough improvised slip bag.]",{"type":769,"attrs":1012,"content":1013},{"level":771},[1014,1016],{"text":1015,"type":734},"Maize bag",{"type":776},{"type":778,"attrs":1018},{"id":780,"body":1019},[1020],{"_uid":1021,"image":1022,"component":788},"i-c53629c6-5e6e-412c-813e-2780beaf2a5d",{"id":1023,"alt":1024,"name":7,"focus":48,"title":1024,"filename":1025,"copyright":7,"fieldtype":50},3402923,"Title Maize Bag","https://a.storyblok.com/f/115220/1380x700/68412c1f9f/maize_bag.jpg",{"type":730,"content":1027},[1028,1031,1035],{"text":792,"type":734,"marks":1029},[1030],{"type":795},{"text":736,"type":734,"marks":1032},[1033],{"type":739,"attrs":1034},{"class":7},{"text":999,"type":734},{"type":730,"content":1037},[1038,1040,1044,1050],{"text":1039,"type":734},"Similar to the mechanics of a slip bag, the Maize bag is bigger which allows you to not just slip and weave under, but also hit. This means that it needs to be much heavier than a slip bag. It is closer to a heavy bag than to a slip bag in terms of materials, weight, etc. Recently Title Boxing has reimagined the classic maize bag of the 1900’s adding leather casing and better filling materials. Check out their video ",{"text":736,"type":734,"marks":1041},[1042],{"type":739,"attrs":1043},{"class":7},{"text":1045,"type":734,"marks":1046},"here",[1047],{"type":745,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://www.youtube.com/watch?v=7XQLgPm8wM0",{"text":1051,"type":734},". Traditionally, these bags were filled with corn (a.k.a. maize), which in Title’s new version has been replaced with plastic beads. While the slip bag weighs only a few pounds max, the maize bag typically weighs tens of pounds, so it provides a bit more resistance. Still, it’s not a bag that you are meant to train your power on.",{"type":730,"content":1053},[1054],{"text":1055,"type":734},"The way you would use the maize bag is to not just swing it around and slip, but also hit it with single punches and combinations, and then evade it on the back of the swinging motion.",{"type":769,"attrs":1057,"content":1058},{"level":771},[1059,1061],{"text":1060,"type":734},"Double-end bag",{"type":776},{"type":778,"attrs":1063},{"id":780,"body":1064},[1065],{"_uid":1066,"image":1067,"component":788},"i-087e1cb3-7fd2-4b9c-a4e2-49dd0dc12aaf",{"id":1068,"alt":1069,"name":7,"focus":48,"title":1069,"filename":1070,"copyright":7,"fieldtype":50},3402924,"Coach PJ Training On a Double End Bag","https://a.storyblok.com/f/115220/1380x700/9ed5841209/double_end_bag.jpg",{"type":730,"content":1072},[1073,1076,1080],{"text":792,"type":734,"marks":1074},[1075],{"type":795},{"text":736,"type":734,"marks":1077},[1078],{"type":739,"attrs":1079},{"class":7},{"text":1081,"type":734},"Slipping and Pull back",{"type":730,"content":1083},[1084],{"text":1085,"type":734},"As the name suggests, the double-end bag is a punching bag that is attached to both the ceiling AND the floor using elastic cords so that the bag springs back and forth and to the side when it’s hit. The double-end bag moves faster than both a slip bag and a maize bag, thus it helps you improve your timing, accuracy and speed, especially when you practice punch combinations with it.",{"type":730,"content":1087},[1088],{"text":1089,"type":734},"A few boxing combos and movements you could practice are:",{"type":948,"content":1091},[1092,1098,1104,1110,1116],{"type":951,"content":1093},[1094],{"type":730,"content":1095},[1096],{"text":1097,"type":734},"throw a single straight shot (jab or cross) → slip → slip, as the bag comes right back at you twice",{"type":951,"content":1099},[1100],{"type":730,"content":1101},[1102],{"text":1103,"type":734},"jab → cross → slip → slip",{"type":951,"content":1105},[1106],{"type":730,"content":1107},[1108],{"text":1109,"type":734},"jab → cross → slip → uppercut",{"type":951,"content":1111},[1112],{"type":730,"content":1113},[1114],{"text":1115,"type":734},"jab → cross → hook → wait a bit to get the timing right (it swings side to side after the hook) and throw a cross → slip → slip",{"type":951,"content":1117},[1118],{"type":730,"content":1119},[1120],{"text":1121,"type":734},"jab → cross → pull back → cross → slip → slip",{"type":769,"attrs":1123,"content":1124},{"level":771},[1125,1127],{"text":1126,"type":734},"Slip Line/Rope",{"type":776},{"type":778,"attrs":1129},{"id":780,"body":1130},[1131],{"_uid":1132,"image":1133,"component":788},"i-6c418dc3-4025-4781-9e5d-949d4c781474",{"id":1134,"alt":1135,"name":7,"focus":48,"title":1135,"filename":1136,"copyright":7,"fieldtype":50},3402926,"FightCamp Trainers Training on a Slip Line","https://a.storyblok.com/f/115220/1380x700/8ac2a9540e/slip_line.jpg",{"type":730,"content":1138},[1139,1142,1146],{"text":792,"type":734,"marks":1140},[1141],{"type":795},{"text":736,"type":734,"marks":1143},[1144],{"type":739,"attrs":1145},{"class":7},{"text":1147,"type":734},"Slipping and Weaving",{"type":730,"content":1149},[1150],{"text":1151,"type":734},"The slip line or slip rope is a tight string tied between two points. Often boxers simply use a hand wrap. Another popular way to use a slip rope is inside the ring. Tie two ropes from opposite corners that cross in the middle of the ring. You can use a slip rope to practice slipping and weaving.",{"type":730,"content":1153},[1154],{"text":1155,"type":734},"Here is an example of a drill you can practice using a slip rope:",{"type":948,"content":1157},[1158,1164,1170],{"type":951,"content":1159},[1160],{"type":730,"content":1161},[1162],{"text":1163,"type":734},"Start at one of the ends of the slip rope in your boxing stance with your guard up and the rope to one side of you",{"type":951,"content":1165},[1166],{"type":730,"content":1167},[1168],{"text":1169,"type":734},"Weave to the opposite side with a step forward, slipping under the rope, and repeat back and forth until you get to the other end",{"type":951,"content":1171},[1172],{"type":730,"content":1173},[1174],{"text":1175,"type":734},"Return to the starting position, weaving and slipping side-to-side under the rope, but this time going backward",{"type":730,"content":1177},[1178],{"text":1179,"type":734},"Once you get the footwork and basic movements down, you can add punches as you come out of some/all of the weaves to make it more complex and fun.",{"type":730,"content":1181},[1182,1184,1188,1194,1198,1200,1204,1210,1214],{"text":1183,"type":734},"Alright, that's a wrap on boxing defense 101! Incorporating a combination of shadowboxing drills and mitt work, and boxing equipment such as a slip bag, maize bag, double-end bag, and slip rope into your training will help you effectively practice and hone your boxing footwork and your boxing defense skills to become a better fighter. If you haven't had the chance to check the previous articles in this series make sure you do. For more ",{"text":736,"type":734,"marks":1185},[1186],{"type":739,"attrs":1187},{"class":7},{"text":1189,"type":734,"marks":1190},"boxing and kickboxing training",[1191],{"type":745,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":750,"type":734,"marks":1195},[1196],{"type":739,"attrs":1197},{"class":7},{"text":1199,"type":734},"videos, workouts, and tips ",{"text":736,"type":734,"marks":1201},[1202],{"type":739,"attrs":1203},{"class":7},{"text":1205,"type":734,"marks":1206},"subscribe",[1207],{"type":745,"attrs":1208},{"href":1209,"uuid":48,"anchor":48,"target":748,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":750,"type":734,"marks":1211},[1212],{"type":739,"attrs":1213},{"class":7},{"text":1215,"type":734},"to our YouTube channel. Have fun practicing!",{"type":769,"attrs":1217,"content":1218},{"level":864},[1219],{"text":1220,"type":734},"Related Articles",{"type":730,"content":1222},[1223,1228,1229,1234,1235,1240,1241,1247,1248],{"text":1224,"type":734,"marks":1225},"Boxing Defense 101: Blocking and Catching",[1226],{"type":745,"attrs":1227},{"href":747,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1230,"type":734,"marks":1231},"Boxing Defense 101: Don't Get Hit!",[1232],{"type":745,"attrs":1233},{"href":765,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1236,"type":734,"marks":1237},"4 Defensive Blocking Drills For Boxing",[1238],{"type":745,"attrs":1239},{"href":819,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1242,"type":734,"marks":1243},"Boxing Movement and Footwork Training: Slip Rope Drill",[1244],{"type":745,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"type":776},{"text":1249,"type":734,"marks":1250},"Boxing Footwork Drills For Beginners",[1251],{"type":745,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1255,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1260,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1261,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1256,"component":118,"meta_info":1257,"meta_title":7,"block_image":1258,"cover_image":1259,"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},[],[],"2021-08-17 00:00",{"_uid":1264,"title":657,"plugin":43,"description":1265},"1ec68a01-8511-4c0b-91b8-3429b1e34935","To have a good boxing defense you need to know how to evade, block, and catch punches. Let's look at drills to help you improve on these skills.",{"id":1267,"alt":657,"name":7,"focus":48,"title":657,"filename":1268,"copyright":7,"fieldtype":50},3402898,"https://a.storyblok.com/f/115220/2400x990/24a90df6e9/boxing-defense-101-drills.jpg",[],"boxing-defense-101-drills","blogs/boxing-defense-101-drills",-1260,[],60887917,"9fcfc8aa-e39d-4748-9779-781c66ddd9ae","2021-08-17T07:57:00.000Z",[],["Reactive",1279],[1280,1464,1749,1970,2211,2382],{"name":1281,"created_at":1282,"published_at":1283,"updated_at":1284,"id":1285,"uuid":1286,"content":1287,"slug":1456,"full_slug":1457,"sort_by_date":48,"position":1458,"tag_list":1459,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1461,"first_published_at":1283,"release_id":48,"lang":60,"path":1462,"alternates":1463,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1288,"faqs":1289,"title":1281,"topic":1298,"author":1313,"content":1314,"category":1437,"schedule":1445,"component":847,"meta_info":1446,"cover_image":1450,"description":1454,"contributors":1455},"c6387572-343f-40bf-8172-852035367c90",[1290,1294],{"_uid":1291,"answer":1292,"question":1293,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1295,"answer":1296,"question":1297,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1299,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1311,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1312,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1300,"component":39,"meta_info":1308,"block_image":1309,"cover_image":1310,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1302,"component":118,"meta_info":1303,"meta_title":7,"block_image":1304,"cover_image":1305,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1315},[1316,1321,1324,1329,1334,1338,1343,1347,1352,1365,1370,1381,1386,1390,1395,1406,1411,1415,1420,1433],{"type":769,"attrs":1317,"content":1318},{"level":771},[1319],{"text":1320,"type":734},"Boxing Gym Culture",{"type":730,"content":1322},[1323],{"text":1296,"type":734},{"type":769,"attrs":1325,"content":1326},{"level":771},[1327],{"text":1328,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":769,"attrs":1330,"content":1331},{"level":864},[1332],{"text":1333,"type":734},"Yes Coach, No Coach",{"type":730,"content":1335},[1336],{"text":1337,"type":734},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":769,"attrs":1339,"content":1340},{"level":864},[1341],{"text":1342,"type":734},"Sharing is Caring",{"type":730,"content":1344},[1345],{"text":1346,"type":734},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":769,"attrs":1348,"content":1349},{"level":864},[1350],{"text":1351,"type":734},"Keep it Clean",{"type":730,"content":1353},[1354,1356,1363],{"text":1355,"type":734},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1357,"type":734,"marks":1358},"clean it off.",[1359],{"type":745,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"custom":1362,"target":748,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1364,"type":734}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":769,"attrs":1366,"content":1367},{"level":864},[1368],{"text":1369,"type":734},"No Killers in Sparring",{"type":730,"content":1371},[1372,1374,1379],{"text":1373,"type":734},"In most boxing gym workouts you will find yourself ",{"text":933,"type":734,"marks":1375},[1376],{"type":745,"attrs":1377},{"href":937,"uuid":48,"anchor":48,"custom":1378,"target":748,"linktype":13},{},{"text":1380,"type":734},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":769,"attrs":1382,"content":1383},{"level":864},[1384],{"text":1385,"type":734},"Don’t Dump Your Weights",{"type":730,"content":1387},[1388],{"text":1389,"type":734},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":769,"attrs":1391,"content":1392},{"level":864},[1393],{"text":1394,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":1396},[1397,1399,1404],{"text":1398,"type":734},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1400,"type":734,"marks":1401},"leave them alone.",[1402],{"type":1403},"italic",{"text":1405,"type":734}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":769,"attrs":1407,"content":1408},{"level":864},[1409],{"text":1410,"type":734},"The Golden Rule",{"type":730,"content":1412},[1413],{"text":1414,"type":734},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":769,"attrs":1416,"content":1417},{"level":771},[1418],{"text":1419,"type":734},"Train Like a Fighter",{"type":730,"content":1421},[1422,1424,1431],{"text":1423,"type":734},"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":1425,"type":734,"marks":1426},"FightCamp",[1427],{"type":745,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1432,"type":734}," 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":730,"content":1434},[1435],{"text":1436,"type":734},"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":1438,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1439,"component":118,"meta_info":1440,"meta_title":7,"block_image":1441,"cover_image":1442,"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},[],[],"2023-01-25 00:00",{"_uid":1447,"title":1448,"plugin":43,"description":1449},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1451,"alt":1452,"name":7,"focus":7,"title":1452,"filename":1453,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1460],"featured","152c44bd-8810-4b32-b4c4-49120ce2eef4","training/{{story.slug}}",[],{"name":1465,"created_at":1466,"published_at":1467,"updated_at":1468,"id":1469,"uuid":1470,"content":1471,"slug":1742,"full_slug":1743,"sort_by_date":48,"position":1744,"tag_list":1745,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1746,"first_published_at":1747,"release_id":48,"lang":60,"path":1462,"alternates":1748,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1472,"faqs":1473,"title":1465,"topic":1490,"author":1313,"content":1505,"category":1723,"schedule":1731,"component":847,"meta_info":1732,"cover_image":1736,"description":1740,"contributors":1741},"0970fa5a-5687-49ba-9c33-b7285372264c",[1474,1478,1482,1486],{"_uid":1475,"answer":1476,"question":1477,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1479,"answer":1480,"question":1481,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1483,"answer":1484,"question":1485,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1487,"answer":1488,"question":1489,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1491,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1503,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1504,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1492,"component":39,"meta_info":1500,"block_image":1501,"cover_image":1502,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1493,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1498,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1494,"component":118,"meta_info":1495,"meta_title":7,"block_image":1496,"cover_image":1497,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1506},[1507,1512,1531,1536,1541,1545,1577,1581,1586,1596,1616,1620,1625,1629,1655,1659,1685,1689,1694,1706,1710,1720],{"type":769,"attrs":1508,"content":1509},{"level":771},[1510],{"text":1511,"type":734},"How to Get Better Head Movement in Boxing",{"type":730,"content":1513},[1514,1516,1523,1525,1529],{"text":1515,"type":734},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1517,"type":734,"marks":1518},"movements",[1519],{"type":745,"attrs":1520},{"href":1521,"uuid":48,"anchor":48,"custom":1522,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1524,"type":734}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1526,"type":734,"marks":1527},"employ",[1528],{"type":1403},{"text":1530,"type":734}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":769,"attrs":1532,"content":1533},{"level":771},[1534],{"text":1535,"type":734},"3 Boxing Head Movement Drills",{"type":769,"attrs":1537,"content":1538},{"level":864},[1539],{"text":1540,"type":734},"The 5 Point Pivot Drill",{"type":730,"content":1542},[1543],{"text":1544,"type":734},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":948,"content":1546},[1547,1553,1559,1565,1571],{"type":951,"content":1548},[1549],{"type":730,"content":1550},[1551],{"text":1552,"type":734},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":951,"content":1554},[1555],{"type":730,"content":1556},[1557],{"text":1558,"type":734},"Weave under to the other side (to avoid hooks)",{"type":951,"content":1560},[1561],{"type":730,"content":1562},[1563],{"text":1564,"type":734},"Pull back/sway (good for avoiding uppercuts)",{"type":951,"content":1566},[1567],{"type":730,"content":1568},[1569],{"text":1570,"type":734},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":951,"content":1572},[1573],{"type":730,"content":1574},[1575],{"text":1576,"type":734},"Throw a punch (it's important that defense and offense are fluid) ",{"type":730,"content":1578},[1579],{"text":1580,"type":734},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":769,"attrs":1582,"content":1583},{"level":864},[1584],{"text":1585,"type":734},"Frame and Shoot Drill",{"type":730,"content":1587},[1588,1590,1594],{"text":1589,"type":734},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1591,"type":734,"marks":1592},"will",[1593],{"type":1403},{"text":1595,"type":734}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":948,"content":1597},[1598,1604,1610],{"type":951,"content":1599},[1600],{"type":730,"content":1601},[1602],{"text":1603,"type":734},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":951,"content":1605},[1606],{"type":730,"content":1607},[1608],{"text":1609,"type":734},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":951,"content":1611},[1612],{"type":730,"content":1613},[1614],{"text":1615,"type":734},"Once you know what feels best, throw a punch from that position. ",{"type":730,"content":1617},[1618],{"text":1619,"type":734},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":769,"attrs":1621,"content":1622},{"level":864},[1623],{"text":1624,"type":734},"The Line Drill",{"type":730,"content":1626},[1627],{"text":1628,"type":734},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":948,"content":1630},[1631,1637,1643,1649],{"type":951,"content":1632},[1633],{"type":730,"content":1634},[1635],{"text":1636,"type":734},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":951,"content":1638},[1639],{"type":730,"content":1640},[1641],{"text":1642,"type":734}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":951,"content":1644},[1645],{"type":730,"content":1646},[1647],{"text":1648,"type":734},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":951,"content":1650},[1651],{"type":730,"content":1652},[1653],{"text":1654,"type":734},"Repeat step 1",{"type":730,"content":1656},[1657],{"text":1658,"type":734},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":948,"content":1660},[1661,1667,1673,1679],{"type":951,"content":1662},[1663],{"type":730,"content":1664},[1665],{"text":1666,"type":734},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":951,"content":1668},[1669],{"type":730,"content":1670},[1671],{"text":1672,"type":734},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":951,"content":1674},[1675],{"type":730,"content":1676},[1677],{"text":1678,"type":734},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":951,"content":1680},[1681],{"type":730,"content":1682},[1683],{"text":1684,"type":734},"Return to neutral and repeat the sequence",{"type":730,"content":1686},[1687],{"text":1688,"type":734},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":769,"attrs":1690,"content":1691},{"level":771},[1692],{"text":1693,"type":734},"Keep Your Head Moving",{"type":730,"content":1695},[1696,1698,1704],{"text":1697,"type":734},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1517,"type":734,"marks":1699},[1700],{"type":745,"attrs":1701},{"href":1702,"uuid":48,"anchor":48,"custom":1703,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1705,"type":734}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":769,"attrs":1707,"content":1708},{"level":771},[1709],{"text":1419,"type":734},{"type":730,"content":1711},[1712,1713,1718],{"text":1423,"type":734},{"text":1425,"type":734,"marks":1714},[1715],{"type":745,"attrs":1716},{"href":1429,"uuid":48,"anchor":48,"custom":1717,"target":748,"linktype":13},{},{"text":1719,"type":734}," 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":730,"content":1721},[1722],{"text":1436,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1724,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1729,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1725,"component":118,"meta_info":1726,"meta_title":7,"block_image":1727,"cover_image":1728,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1733,"title":1734,"plugin":43,"description":1735},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1737,"alt":1738,"name":7,"focus":7,"title":1738,"filename":1739,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1460],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1750,"created_at":1751,"published_at":1752,"updated_at":1753,"id":1754,"uuid":1755,"content":1756,"slug":1964,"full_slug":1965,"sort_by_date":48,"position":1966,"tag_list":1967,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1968,"first_published_at":1752,"release_id":48,"lang":60,"path":1462,"alternates":1969,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1757,"faqs":1758,"title":1750,"topic":1775,"author":1790,"content":1791,"category":1945,"schedule":1953,"component":847,"meta_info":1954,"cover_image":1958,"description":1962,"contributors":1963},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1759,1763,1767,1771],{"_uid":1760,"answer":1761,"question":1762,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1764,"answer":1765,"question":1766,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1768,"answer":1769,"question":1770,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1772,"answer":1773,"question":1774,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1776,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1788,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1777,"component":39,"meta_info":1785,"block_image":1786,"cover_image":1787,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1778,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1783,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1784,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1779,"component":118,"meta_info":1780,"meta_title":7,"block_image":1781,"cover_image":1782,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":1792},[1793,1797,1812,1816,1821,1824,1829,1834,1838,1843,1847,1852,1856,1861,1865,1870,1884,1888,1892,1896,1900,1905,1909,1923,1927,1931,1941],{"type":730,"content":1794},[1795],{"text":1796,"type":734},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":730,"content":1798},[1799,1801,1810],{"text":1800,"type":734},"Running for boxers is a critical element of ",{"text":1802,"type":734,"marks":1803},"roadwork drills",[1804,1808],{"type":745,"attrs":1805},{"href":1806,"uuid":48,"anchor":48,"custom":1807,"target":748,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1809},"underline",{"text":1811,"type":734}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":730,"content":1813},[1814],{"text":1815,"type":734},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":769,"attrs":1817,"content":1818},{"level":771},[1819],{"text":1820,"type":734},"Is Running Good for Boxing?",{"type":730,"content":1822},[1823],{"text":1761,"type":734},{"type":769,"attrs":1825,"content":1826},{"level":771},[1827],{"text":1828,"type":734},"Benefits of Running for Boxers",{"type":769,"attrs":1830,"content":1831},{"level":864},[1832],{"text":1833,"type":734},"Builds Endurance & Stamina",{"type":730,"content":1835},[1836],{"text":1837,"type":734},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":769,"attrs":1839,"content":1840},{"level":864},[1841],{"text":1842,"type":734},"Improves Cardiovascular System",{"type":730,"content":1844},[1845],{"text":1846,"type":734},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":769,"attrs":1848,"content":1849},{"level":864},[1850],{"text":1851,"type":734},"Strengthens Lower Body",{"type":730,"content":1853},[1854],{"text":1855,"type":734},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":769,"attrs":1857,"content":1858},{"level":864},[1859],{"text":1860,"type":734},"Teaches Discipline",{"type":730,"content":1862},[1863],{"text":1864,"type":734},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":769,"attrs":1866,"content":1867},{"level":864},[1868],{"text":1869,"type":734},"Enhances Mental Clarity",{"type":730,"content":1871},[1872,1874,1882],{"text":1873,"type":734},"Much like boxing, running can be a form of ",{"text":1875,"type":734,"marks":1876},"meditative movement",[1877,1881],{"type":745,"attrs":1878},{"href":1879,"uuid":48,"anchor":48,"custom":1880,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1809},{"text":1883,"type":734}," that clears your head and focuses your mind.",{"type":769,"attrs":1885,"content":1886},{"level":771},[1887],{"text":1770,"type":734},{"type":730,"content":1889},[1890],{"text":1891,"type":734},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":1893},[1894],{"text":1895,"type":734},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":730,"content":1897},[1898],{"text":1899,"type":734},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":769,"attrs":1901,"content":1902},{"level":771},[1903],{"text":1904,"type":734},"How Long Should I Be Running for Boxing?",{"type":730,"content":1906},[1907],{"text":1908,"type":734},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":730,"content":1910},[1911,1913,1921],{"text":1912,"type":734},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1914,"type":734,"marks":1915},"10 minutes of running",[1916,1920],{"type":745,"attrs":1917},{"href":1918,"uuid":48,"anchor":48,"custom":1919,"target":748,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1809},{"text":1922,"type":734}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":730,"content":1924},[1925],{"text":1926,"type":734},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":769,"attrs":1928,"content":1929},{"level":771},[1930],{"text":1419,"type":734},{"type":730,"content":1932},[1933,1934,1940],{"text":1423,"type":734},{"text":1425,"type":734,"marks":1935},[1936,1939],{"type":745,"attrs":1937},{"href":1429,"uuid":48,"anchor":48,"custom":1938,"target":748,"linktype":13},{},{"type":1809},{"text":1432,"type":734},{"type":730,"content":1942},[1943],{"text":1944,"type":734},"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":1946,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1951,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1947,"component":118,"meta_info":1948,"meta_title":7,"block_image":1949,"cover_image":1950,"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":1955,"title":1956,"plugin":43,"description":1957},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1959,"alt":1960,"name":7,"focus":7,"title":1960,"filename":1961,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1460],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1971,"created_at":1972,"published_at":1973,"updated_at":1974,"id":1975,"uuid":1976,"content":1977,"slug":2204,"full_slug":2205,"sort_by_date":48,"position":2206,"tag_list":2207,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":2208,"first_published_at":2209,"release_id":48,"lang":60,"path":1462,"alternates":2210,"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":1978,"faqs":1979,"title":1971,"topic":2000,"author":2015,"content":2016,"category":2188,"schedule":2196,"component":847,"meta_info":2197,"cover_image":2200,"description":2199,"contributors":2203},"d9342cbc-2f33-448b-95cb-d9141a391216",[1980,1984,1988,1992,1996],{"_uid":1981,"answer":1982,"question":1983,"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":1985,"answer":1986,"question":1987,"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":1989,"answer":1990,"question":1991,"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":1993,"answer":1994,"question":1995,"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":1997,"answer":1998,"question":1999,"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":2001,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2013,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2002,"component":39,"meta_info":2010,"block_image":2011,"cover_image":2012,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2003,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2008,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2004,"component":118,"meta_info":2005,"meta_title":7,"block_image":2006,"cover_image":2007,"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":727,"content":2017},[2018,2031,2035,2047,2051,2055,2068,2072,2076,2080,2097,2101,2105,2109,2125,2129,2134,2147,2151,2161,2174,2178],{"type":730,"content":2019},[2020,2022,2029],{"text":2021,"type":734},"FightCamp Trainer ",{"text":2023,"type":734,"marks":2024},"Coach PJ",[2025],{"type":745,"attrs":2026},{"href":2027,"uuid":48,"anchor":48,"custom":2028,"target":748,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2030,"type":734}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":730,"content":2032},[2033],{"text":2034,"type":734},"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":778,"attrs":2036},{"id":2037,"body":2038},"d975e679-f879-4a04-b019-c5eb66b48e99",[2039],{"_uid":2040,"link":2041,"image":2043,"title":2045,"component":898},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2042,"linktype":13,"fieldtype":14,"cached_url":2042},"https://youtu.be/G-4nuJefUcE",{"id":2044,"alt":2045,"name":7,"focus":48,"title":2045,"filename":2046,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":769,"attrs":2048,"content":2049},{"level":771},[2050],{"text":1983,"type":734},{"type":730,"content":2052},[2053],{"text":2054,"type":734},"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":778,"attrs":2056},{"id":2057,"body":2058},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2059],{"url":2060,"_uid":2062,"image":2063,"component":788,"copyright_details":2067},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2064,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2066,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":730,"content":2069},[2070],{"text":2071,"type":734},"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":769,"attrs":2073,"content":2074},{"level":771},[2075],{"text":1987,"type":734},{"type":730,"content":2077},[2078],{"text":2079,"type":734},"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":778,"attrs":2081},{"id":2057,"body":2082},[2083],{"url":2084,"_uid":2085,"image":2086,"component":788,"copyright_details":2090},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2087,"alt":2088,"name":7,"focus":48,"title":2088,"filename":2089,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2091],{"_uid":2092,"link":2093,"title":2095,"component":2096},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2094,"linktype":13,"fieldtype":14,"cached_url":2094},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":730,"content":2098},[2099],{"text":2100,"type":734},"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":769,"attrs":2102,"content":2103},{"level":771},[2104],{"text":1991,"type":734},{"type":730,"content":2106},[2107],{"text":2108,"type":734},"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":778,"attrs":2110},{"id":2057,"body":2111},[2112],{"url":2113,"_uid":2114,"image":2115,"component":788,"copyright_details":2119},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2116,"alt":2117,"name":7,"focus":48,"title":2117,"filename":2118,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2120],{"_uid":2121,"link":2122,"title":2124,"component":2096},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2123,"linktype":13,"fieldtype":14,"cached_url":2123},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":730,"content":2126},[2127],{"text":2128,"type":734},"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":769,"attrs":2130,"content":2131},{"level":771},[2132],{"text":2133,"type":734},"Levels & Abilities",{"type":730,"content":2135},[2136,2138,2145],{"text":2137,"type":734},"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":2139,"type":734,"marks":2140},"sweet science",[2141],{"type":745,"attrs":2142},{"href":2143,"uuid":48,"anchor":48,"custom":2144,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2146,"type":734},". ",{"type":769,"attrs":2148,"content":2149},{"level":771},[2150],{"text":1999,"type":734},{"type":778,"attrs":2152},{"id":2057,"body":2153},[2154],{"url":2155,"_uid":2156,"image":2157,"component":788,"copyright_details":2160},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2158,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2159,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":730,"content":2162},[2163,2165,2172],{"text":2164,"type":734},"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":2166,"type":734,"marks":2167},"FightCamp app",[2168],{"type":745,"attrs":2169},{"href":2170,"uuid":48,"anchor":48,"custom":2171,"target":748,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2173,"type":734},", 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":769,"attrs":2175,"content":2176},{"level":771},[2177],{"text":1419,"type":734},{"type":730,"content":2179},[2180,2181,2186],{"text":1423,"type":734},{"text":1425,"type":734,"marks":2182},[2183],{"type":745,"attrs":2184},{"href":1429,"uuid":48,"anchor":48,"custom":2185,"target":748,"linktype":13},{},{"text":2187,"type":734}," 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":2189,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2194,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2190,"component":118,"meta_info":2191,"meta_title":7,"block_image":2192,"cover_image":2193,"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":2198,"title":1971,"plugin":43,"description":2199},"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":2201,"alt":1971,"name":7,"focus":48,"title":1971,"filename":2202,"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,[1460],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2212,"created_at":2213,"published_at":2214,"updated_at":2215,"id":2216,"uuid":2217,"content":2218,"slug":2376,"full_slug":2377,"sort_by_date":48,"position":2378,"tag_list":2379,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":2380,"first_published_at":2214,"release_id":48,"lang":60,"path":1462,"alternates":2381,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2219,"faqs":2220,"title":2212,"topic":2237,"author":1313,"content":2252,"category":2357,"schedule":2365,"component":847,"meta_info":2366,"cover_image":2370,"description":2374,"contributors":2375},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2221,2225,2229,2233],{"_uid":2222,"answer":2223,"question":2224,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2226,"answer":2227,"question":2228,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2230,"answer":2231,"question":2232,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2234,"answer":2235,"question":2236,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2238,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2250,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2239,"component":39,"meta_info":2247,"block_image":2248,"cover_image":2249,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2240,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2245,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2241,"component":118,"meta_info":2242,"meta_title":7,"block_image":2243,"cover_image":2244,"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":727,"content":2253},[2254,2258,2263,2282,2287,2291,2296,2299,2303,2314,2319,2332,2337,2341,2345,2354],{"type":730,"content":2255},[2256],{"text":2257,"type":734},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":769,"attrs":2259,"content":2260},{"level":771},[2261],{"text":2262,"type":734},"Practice, Practice, Practice",{"type":730,"content":2264},[2265,2267,2271,2273,2280],{"text":2266,"type":734},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2268,"type":734,"marks":2269},"always",[2270],{"type":1403},{"text":2272,"type":734}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2274,"type":734,"marks":2275},"mirror",[2276],{"type":745,"attrs":2277},{"href":2278,"uuid":48,"anchor":48,"custom":2279,"target":748,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2281,"type":734}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":769,"attrs":2283,"content":2284},{"level":864},[2285],{"text":2286,"type":734},"Shoulder Touch Drill",{"type":730,"content":2288},[2289],{"text":2290,"type":734},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":769,"attrs":2292,"content":2293},{"level":864},[2294],{"text":2295,"type":734},"Cobra Bag",{"type":730,"content":2297},[2298],{"text":2227,"type":734},{"type":769,"attrs":2300,"content":2301},{"level":864},[2302],{"text":903,"type":734},{"type":730,"content":2304},[2305,2307,2312],{"text":2306,"type":734},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":903,"type":734,"marks":2308},[2309],{"type":745,"attrs":2310},{"href":937,"uuid":48,"anchor":48,"custom":2311,"target":748,"linktype":13},{},{"text":2313,"type":734}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":769,"attrs":2315,"content":2316},{"level":864},[2317],{"text":2318,"type":734},"“Free flow” mitt work",{"type":730,"content":2320},[2321,2323,2330],{"text":2322,"type":734},"Free flow ",{"text":2324,"type":734,"marks":2325},"mitt work",[2326],{"type":745,"attrs":2327},{"href":2328,"uuid":48,"anchor":48,"custom":2329,"target":748,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2331,"type":734}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":769,"attrs":2333,"content":2334},{"level":864},[2335],{"text":2336,"type":734},"Think Fast",{"type":730,"content":2338},[2339],{"text":2340,"type":734},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":769,"attrs":2342,"content":2343},{"level":771},[2344],{"text":1419,"type":734},{"type":730,"content":2346},[2347,2348,2353],{"text":1423,"type":734},{"text":1425,"type":734,"marks":2349},[2350],{"type":745,"attrs":2351},{"href":1429,"uuid":48,"anchor":48,"custom":2352,"target":748,"linktype":13},{},{"text":1432,"type":734},{"type":730,"content":2355},[2356],{"text":1944,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2358,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2363,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2364,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2359,"component":118,"meta_info":2360,"meta_title":7,"block_image":2361,"cover_image":2362,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2367,"title":2368,"plugin":43,"description":2369},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2371,"alt":2372,"name":7,"focus":7,"title":2372,"filename":2373,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1460],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2383,"created_at":2384,"published_at":2385,"updated_at":2386,"id":2387,"uuid":2388,"content":2389,"slug":2607,"full_slug":2608,"sort_by_date":48,"position":2609,"tag_list":2610,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":2611,"first_published_at":2612,"release_id":48,"lang":60,"path":1462,"alternates":2613,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2390,"faqs":2391,"title":2383,"topic":2412,"author":2427,"content":2428,"category":2589,"schedule":2597,"component":847,"meta_info":2598,"cover_image":2602,"description":2601,"contributors":2606},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2392,2396,2400,2404,2408],{"_uid":2393,"answer":2394,"question":2395,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2397,"answer":2398,"question":2399,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2401,"answer":2402,"question":2403,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2405,"answer":2406,"question":2407,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2409,"answer":2410,"question":2411,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2413,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2425,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2414,"component":39,"meta_info":2422,"block_image":2423,"cover_image":2424,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2415,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2420,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2421,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2416,"component":118,"meta_info":2417,"meta_title":7,"block_image":2418,"cover_image":2419,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":2429},[2430,2434,2438,2442,2455,2459,2463,2468,2480,2493,2498,2509,2513,2535,2540,2551,2564,2569,2573,2577,2586],{"type":730,"content":2431},[2432],{"text":2433,"type":734},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":730,"content":2435},[2436],{"text":2437,"type":734},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":769,"attrs":2439,"content":2440},{"level":771},[2441],{"text":2395,"type":734},{"type":730,"content":2443},[2444,2446,2453],{"text":2445,"type":734},"According to the ",{"text":2447,"type":734,"marks":2448},"Mayo Clinic",[2449],{"type":745,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":748,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2454,"type":734},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":730,"content":2456},[2457],{"text":2458,"type":734},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":730,"content":2460},[2461],{"text":2462,"type":734},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":769,"attrs":2464,"content":2465},{"level":771},[2466],{"text":2467,"type":734},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":778,"attrs":2469},{"id":2470,"body":2471},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2472],{"url":2473,"_uid":2474,"image":2475,"component":788,"copyright_details":2479},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2476,"alt":2477,"name":7,"focus":48,"title":2477,"filename":2478,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":730,"content":2481},[2482,2484,2491],{"text":2483,"type":734},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2485,"type":734,"marks":2486},"burn more calories",[2487],{"type":745,"attrs":2488},{"href":2489,"uuid":48,"anchor":48,"custom":2490,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2492,"type":734}," even after you’re done working out.",{"type":769,"attrs":2494,"content":2495},{"level":771},[2496],{"text":2497,"type":734},"Kickboxing Is A Full Body Workout",{"type":778,"attrs":2499},{"id":2470,"body":2500},[2501],{"url":2502,"_uid":2503,"image":2504,"component":788,"copyright_details":2508},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2505,"alt":2506,"name":7,"focus":48,"title":2506,"filename":2507,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":730,"content":2510},[2511],{"text":2512,"type":734},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":730,"content":2514},[2515,2517,2524,2526,2533],{"text":2516,"type":734},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2518,"type":734,"marks":2519},"all-level lower body workout",[2520],{"type":745,"attrs":2521},{"href":2522,"uuid":48,"anchor":48,"custom":2523,"target":748,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2525,"type":734}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2527,"type":734,"marks":2528},"upper body workout",[2529],{"type":745,"attrs":2530},{"href":2531,"uuid":48,"anchor":48,"custom":2532,"target":748,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2534,"type":734}," led by Flo Master.",{"type":769,"attrs":2536,"content":2537},{"level":771},[2538],{"text":2539,"type":734},"Boxing Can Be Low-Impact",{"type":778,"attrs":2541},{"id":2470,"body":2542},[2543],{"url":2544,"_uid":2545,"image":2546,"component":788,"copyright_details":2550},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2547,"alt":2548,"name":7,"focus":48,"title":2548,"filename":2549,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":730,"content":2552},[2553,2555,2562],{"text":2554,"type":734},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2556,"type":734,"marks":2557},"shadowboxing",[2558],{"type":745,"attrs":2559},{"href":2560,"uuid":48,"anchor":48,"custom":2561,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2563,"type":734}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":769,"attrs":2565,"content":2566},{"level":771},[2567],{"text":2568,"type":734},"Kick Boring Cardio To The Curb",{"type":730,"content":2570},[2571],{"text":2572,"type":734},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":769,"attrs":2574,"content":2575},{"level":771},[2576],{"text":1419,"type":734},{"type":730,"content":2578},[2579,2580,2585],{"text":1423,"type":734},{"text":1425,"type":734,"marks":2581},[2582],{"type":745,"attrs":2583},{"href":1429,"uuid":48,"anchor":48,"custom":2584,"target":748,"linktype":13},{},{"text":1719,"type":734},{"type":730,"content":2587},[2588],{"text":1436,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2591,"component":118,"meta_info":2592,"meta_title":7,"block_image":2593,"cover_image":2594,"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},[],[],"2022-12-12 00:00",{"_uid":2599,"title":2600,"plugin":43,"description":2601},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2603,"alt":2604,"name":7,"focus":48,"title":2604,"filename":2605,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1460],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":847,"created_at":2615,"published_at":2616,"updated_at":2617,"id":2618,"uuid":2619,"content":2620,"slug":847,"full_slug":2641,"sort_by_date":48,"position":446,"tag_list":2642,"is_startpage":9,"parent_id":2643,"meta_data":48,"group_id":2644,"first_published_at":2645,"release_id":48,"lang":60,"path":7,"alternates":2646,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2621,"component":2622,"meta_info":2623,"custom_content_list":2625},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2624,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2626,2631,2636],{"_uid":2627,"label":2628,"value":2629,"dev_id":2630,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2632,"label":2633,"value":2634,"dev_id":2635,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2637,"label":2638,"value":2639,"dev_id":2640,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892837296]