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The truth is, a good five minutes of warming up will properly prep your body for training.","Should you warm-up before a workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ccbbbcea-88bc-43e0-a323-9023e0f72070","-Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place\n-Focus on controlled motion and raising the knee up above hip-height\n-Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted\n-Focus on breathing in through your nose and out through your mouth\n-Continue skipping for 30 seconds","How do you do A-Skips?",{"_uid":676,"answer":677,"question":678,"component":670},"1c02025b-5c57-42ef-aa02-6f66ac776f92","-Start off in an athletic stance, feet shoulder-width apart\n-Begin to shuffle to your right for three shuffles\n-Pause and shuffle back to your left for three shuffles\n-Your chest should remain forward as you shuffle side to side\n-Do not cross your legs while shuffling\n-Continue shuffling for 30 seconds","How do you do Side Shuffles?",{"_uid":680,"answer":681,"question":682,"component":670},"ac26dc08-fef2-476d-86b6-86304d16d65c","-Similar to the A-skip, high knees remove the slight bounce and have you repetitively perform the knee drives at a higher tempo\n-Focus on controlled motion and raising the knee up above hip-height\n-Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted\n-Focus on breathing in through your nose and out through your mouth\n-Continue high knees for 30 seconds","How do you do High Knees?",{"_uid":684,"answer":685,"question":686,"component":670},"bc0c3c32-361c-4023-82ed-4414ab51c631","-This movement combines high knees with side shuffling\n-Perform three shuffles to your right, pause on one foot for a second, then perform three shuffles to your left\n-Focus on controlled movements and slow them down to master the pattern\n-Add tempo as movement is mastered\n-Continue shuffling for 30 seconds","How do you do High Knee Shuffles?",{"_uid":688,"answer":689,"question":690,"component":670},"b0e3492f-b6be-48c6-9e35-f2c357441619","-Start off in an athletic stance with feet slightly wider than shoulder-width\n-Perform a bodyweight squat pausing at the bottom for a second\n-Return to an upright posture\n-Step your left leg towards your right leg\n-Legs should be touching each other\n-Raise your left knee to hip height pausing for a half-second\n-Swing your left knee out towards the side of your body before bringing it back down to the ground\n-Once on the ground, your feet should be forming a t-shape\n-Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg\n-Return back to the starting squat stance position and perform the same leg opener for your right leg\n-Continue this movement pattern for 60 seconds","How do you do Squat + Gate Openers?",{"_uid":692,"answer":693,"question":694,"component":670},"533d1295-a92e-4b3e-a99e-a37ac92c0f65","-Start off in an athletic stance\n-Perform a reverse lunge bringing your right leg back until your knee just kisses the ground\n-Hold this position\n-Twist your torso towards your left as far as you can pausing for a second\n-Twist back towards your midline\n-Step your right leg back forward to your starting stance\n-Switch leg lunges and twist in the opposite direction\n-Continue this movement pattern for 60 seconds","How do you do Reverse Lunge + Torso Twists?",{"_uid":696,"answer":697,"question":698,"component":670},"7d8a0109-1605-44eb-ab2b-6ca57cb19189","-Start off in an athletic stance\n-Kick your right leg up as high as you can attempting to kick an imaginary opponent's head\n-Control your movement while kicking\n-Gather yourself and perform a left leg swing as high as you can\n-Slow and controlled kicks are the priority\n-Continue alternating leg swings for 30 seconds","How do you do Leg Swings?",{"_uid":700,"answer":701,"question":702,"component":670},"8ab10f49-8c1d-442a-ac31-7e8b32a51229","-Start off in an athletic stance\n-Your torso should remain facing forward through the entire kick\n-Perform a left leg crescent kick by swinging your leg up and over an invisible chair in front of you in a counterclockwise motion\n-Gather yourself\n-Perform a right leg crescent kick by swinging your leg up and over in a clockwise direction\n-Continue alternating leg kicks for 30 seconds","How do you do Crescent Kicks?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"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},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":113,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":743,"content":744},"doc",[745,750,763,778,785,791,827,832,872,877,908,913,946,951,965,1037,1042,1053,1102,1107,1118,1157,1162,1201,1206,1210,1215],{"type":746,"content":747},"paragraph",[748],{"text":668,"type":749},"text",{"type":746,"content":751},[752,754,761],{"text":753,"type":749},"FightCamp Trainer ",{"text":719,"type":749,"marks":755},[756],{"type":757,"attrs":758},"link",{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master","_blank",{"text":762,"type":749}," designed this quick dynamic warm-up to allow your body to fully warm up, avoid injury, and let you get the most out of your workout. Flo performs this routine before he does any kickboxing, jiu-jitsu, or boxing work.",{"type":764,"attrs":765},"blok",{"id":766,"body":767},"7f7c5f3e-df80-43ec-a1dd-087e0a411edc",[768],{"_uid":769,"link":770,"image":772,"title":776,"component":777},"i-5b75e44e-e7d9-40d7-b3fc-7c3546ef1aa7",{"id":7,"url":771,"linktype":13,"fieldtype":14,"cached_url":771},"https://youtu.be/VoOCZ5BnaJg",{"id":773,"alt":774,"name":7,"focus":48,"title":774,"filename":775,"copyright":7,"fieldtype":50},5257505,"FightCamp - Do This Before Your Workout l 5 Minute Dynamic Warm Up","https://a.storyblok.com/f/115220/1244x700/e81c8ae19a/do-this-before-your-workout-5-minute-dynamic-warm-up.png","Do This Before Your Workout l 5 Minute Dynamic Warm Up","image_video_link",{"type":779,"attrs":780,"content":782},"heading",{"level":781},2,[783],{"text":784,"type":749},"Flo’s 5 Minute Dynamic Warm-up Routine",{"type":779,"attrs":786,"content":788},{"level":787},3,[789],{"text":790,"type":749},"A-Skips (30 seconds)",{"type":792,"content":793},"bullet_list",[794,801,807,821],{"type":795,"content":796},"list_item",[797],{"type":746,"content":798},[799],{"text":800,"type":749},"Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place",{"type":795,"content":802},[803],{"type":746,"content":804},[805],{"text":806,"type":749},"Focus on controlled motion and raising the knee up above hip-height",{"type":795,"content":808},[809,813],{"type":746,"content":810},[811],{"text":812,"type":749},"Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted",{"type":792,"content":814},[815],{"type":795,"content":816},[817],{"type":746,"content":818},[819],{"text":820,"type":749},"Focus on breathing in through your nose and out through your mouth",{"type":795,"content":822},[823],{"type":746,"content":824},[825],{"text":826,"type":749},"Continue skipping for 30 seconds",{"type":779,"attrs":828,"content":829},{"level":787},[830],{"text":831,"type":749},"Side Shuffle (30 seconds)",{"type":792,"content":833},[834,840,846,866],{"type":795,"content":835},[836],{"type":746,"content":837},[838],{"text":839,"type":749},"Start off in an athletic stance, feet shoulder-width apart",{"type":795,"content":841},[842],{"type":746,"content":843},[844],{"text":845,"type":749},"Begin to shuffle to your right for three shuffles",{"type":795,"content":847},[848,852],{"type":746,"content":849},[850],{"text":851,"type":749},"Pause and shuffle back to your left for three shuffles",{"type":792,"content":853},[854,860],{"type":795,"content":855},[856],{"type":746,"content":857},[858],{"text":859,"type":749},"Your chest should remain forward as you shuffle side to side",{"type":795,"content":861},[862],{"type":746,"content":863},[864],{"text":865,"type":749},"Do not cross your legs while shuffling",{"type":795,"content":867},[868],{"type":746,"content":869},[870],{"text":871,"type":749},"Continue shuffling for 30 seconds",{"type":779,"attrs":873,"content":874},{"level":787},[875],{"text":876,"type":749},"High Knees (30 seconds)",{"type":792,"content":878},[879,885,890,902],{"type":795,"content":880},[881],{"type":746,"content":882},[883],{"text":884,"type":749},"Similar to the A-skip, high knees remove the slight bounce and have you repetitively perform the knee drives at a higher tempo",{"type":795,"content":886},[887],{"type":746,"content":888},[889],{"text":806,"type":749},{"type":795,"content":891},[892,895],{"type":746,"content":893},[894],{"text":812,"type":749},{"type":792,"content":896},[897],{"type":795,"content":898},[899],{"type":746,"content":900},[901],{"text":820,"type":749},{"type":795,"content":903},[904],{"type":746,"content":905},[906],{"text":907,"type":749},"Continue high knees for 30 seconds",{"type":779,"attrs":909,"content":910},{"level":787},[911],{"text":912,"type":749},"High Knee Shuffles (30 seconds)",{"type":792,"content":914},[915,921,941],{"type":795,"content":916},[917],{"type":746,"content":918},[919],{"text":920,"type":749},"This movement combines high knees with side shuffling",{"type":795,"content":922},[923,927],{"type":746,"content":924},[925],{"text":926,"type":749},"Perform three shuffles to your right, pause on one foot for a second, then perform three shuffles to your left",{"type":792,"content":928},[929,935],{"type":795,"content":930},[931],{"type":746,"content":932},[933],{"text":934,"type":749},"Focus on controlled movements and slow them down to master the pattern",{"type":795,"content":936},[937],{"type":746,"content":938},[939],{"text":940,"type":749},"Add tempo as movement is mastered",{"type":795,"content":942},[943],{"type":746,"content":944},[945],{"text":871,"type":749},{"type":779,"attrs":947,"content":948},{"level":787},[949],{"text":950,"type":749},"Squat + Gate Opener (60 seconds)",{"type":764,"attrs":952},{"id":953,"body":954},"8ab59d0d-59fa-4516-b605-450011a80f7d",[955],{"url":956,"_uid":958,"image":959,"component":963,"copyright_details":964},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"story","i-b0b5d0a3-e365-4b4c-b223-da5ca9242b30",{"id":960,"alt":961,"name":7,"focus":48,"title":961,"filename":962,"copyright":7,"fieldtype":50},5257656,"FightCamp - Squat + Gate Opener Exercise","https://a.storyblok.com/f/115220/1100x1100/54f7abb3bd/fightcamp_gate_openers.png","content_image",[],{"type":792,"content":966},[967,973,979,985,999,1005,1019,1025,1031],{"type":795,"content":968},[969],{"type":746,"content":970},[971],{"text":972,"type":749},"Start off in an athletic stance with feet slightly wider than shoulder-width",{"type":795,"content":974},[975],{"type":746,"content":976},[977],{"text":978,"type":749},"Perform a bodyweight squat pausing at the bottom for a second",{"type":795,"content":980},[981],{"type":746,"content":982},[983],{"text":984,"type":749},"Return to an upright posture",{"type":795,"content":986},[987,991],{"type":746,"content":988},[989],{"text":990,"type":749},"Step your left leg towards your right leg",{"type":792,"content":992},[993],{"type":795,"content":994},[995],{"type":746,"content":996},[997],{"text":998,"type":749},"Legs should be touching each other",{"type":795,"content":1000},[1001],{"type":746,"content":1002},[1003],{"text":1004,"type":749},"Raise your left knee to hip height pausing for a half-second",{"type":795,"content":1006},[1007,1011],{"type":746,"content":1008},[1009],{"text":1010,"type":749},"Swing your left knee out towards the side of your body before bringing it back down to the ground",{"type":792,"content":1012},[1013],{"type":795,"content":1014},[1015],{"type":746,"content":1016},[1017],{"text":1018,"type":749},"Once on the ground, your feet should be forming a t-shape",{"type":795,"content":1020},[1021],{"type":746,"content":1022},[1023],{"text":1024,"type":749},"Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg",{"type":795,"content":1026},[1027],{"type":746,"content":1028},[1029],{"text":1030,"type":749},"Return back to the starting squat stance position and perform the same leg opener for your right leg",{"type":795,"content":1032},[1033],{"type":746,"content":1034},[1035],{"text":1036,"type":749},"Continue this movement pattern for 60 seconds",{"type":779,"attrs":1038,"content":1039},{"level":787},[1040],{"text":1041,"type":749},"Reverse Lunge + Torso Twist (60 seconds)",{"type":764,"attrs":1043},{"id":953,"body":1044},[1045],{"url":1046,"_uid":1047,"image":1048,"component":963,"copyright_details":1052},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-457a4120-683a-4384-b6a4-b64f5ca499ba",{"id":1049,"alt":1050,"name":7,"focus":48,"title":1050,"filename":1051,"copyright":7,"fieldtype":50},5257657,"FightCamp - Reverse Lunge + Torso Twist Exercise","https://a.storyblok.com/f/115220/1100x1100/0fc3bd180a/fightcamp_reverse_lunge_torso_twist.png",[],{"type":792,"content":1054},[1055,1061,1067,1073,1079,1085,1091,1097],{"type":795,"content":1056},[1057],{"type":746,"content":1058},[1059],{"text":1060,"type":749},"Start off in an athletic stance",{"type":795,"content":1062},[1063],{"type":746,"content":1064},[1065],{"text":1066,"type":749},"Perform a reverse lunge bringing your right leg back until your knee just kisses the ground",{"type":795,"content":1068},[1069],{"type":746,"content":1070},[1071],{"text":1072,"type":749},"Hold this position",{"type":795,"content":1074},[1075],{"type":746,"content":1076},[1077],{"text":1078,"type":749},"Twist your torso towards your left as far as you can pausing for a second",{"type":795,"content":1080},[1081],{"type":746,"content":1082},[1083],{"text":1084,"type":749},"Twist back towards your midline",{"type":795,"content":1086},[1087],{"type":746,"content":1088},[1089],{"text":1090,"type":749},"Step your right leg back forward to your starting stance",{"type":795,"content":1092},[1093],{"type":746,"content":1094},[1095],{"text":1096,"type":749},"Switch leg lunges and twist in the opposite direction",{"type":795,"content":1098},[1099],{"type":746,"content":1100},[1101],{"text":1036,"type":749},{"type":779,"attrs":1103,"content":1104},{"level":787},[1105],{"text":1106,"type":749},"Leg Swings (30 seconds)",{"type":764,"attrs":1108},{"id":953,"body":1109},[1110],{"url":1111,"_uid":1112,"image":1113,"component":963,"copyright_details":1117},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-2c39bd02-e20d-4925-98ed-d576d9279987",{"id":1114,"alt":1115,"name":7,"focus":48,"title":1115,"filename":1116,"copyright":7,"fieldtype":50},5257658,"FightCamp - Leg Swings Exercise","https://a.storyblok.com/f/115220/1100x1100/53dddbe69a/fightcamp_leg_swings.png",[],{"type":792,"content":1119},[1120,1125,1131,1137,1151],{"type":795,"content":1121},[1122],{"type":746,"content":1123},[1124],{"text":1060,"type":749},{"type":795,"content":1126},[1127],{"type":746,"content":1128},[1129],{"text":1130,"type":749},"Kick your right leg up as high as you can attempting to kick an imaginary opponent's head",{"type":795,"content":1132},[1133],{"type":746,"content":1134},[1135],{"text":1136,"type":749},"Control your movement while kicking",{"type":795,"content":1138},[1139,1143],{"type":746,"content":1140},[1141],{"text":1142,"type":749},"Gather yourself and perform a left leg swing as high as you can",{"type":792,"content":1144},[1145],{"type":795,"content":1146},[1147],{"type":746,"content":1148},[1149],{"text":1150,"type":749},"Slow and controlled kicks are the priority",{"type":795,"content":1152},[1153],{"type":746,"content":1154},[1155],{"text":1156,"type":749},"Continue alternating leg swings for 30 seconds",{"type":779,"attrs":1158,"content":1159},{"level":787},[1160],{"text":1161,"type":749},"Crescent Kicks (30 seconds)",{"type":792,"content":1163},[1164,1177,1183,1189,1195],{"type":795,"content":1165},[1166,1169],{"type":746,"content":1167},[1168],{"text":1060,"type":749},{"type":792,"content":1170},[1171],{"type":795,"content":1172},[1173],{"type":746,"content":1174},[1175],{"text":1176,"type":749},"Your torso should remain facing forward through the entire kick",{"type":795,"content":1178},[1179],{"type":746,"content":1180},[1181],{"text":1182,"type":749},"Perform a left leg crescent kick by swinging your leg up and over an invisible chair in front of you in a counterclockwise motion",{"type":795,"content":1184},[1185],{"type":746,"content":1186},[1187],{"text":1188,"type":749},"Gather yourself",{"type":795,"content":1190},[1191],{"type":746,"content":1192},[1193],{"text":1194,"type":749},"Perform a right leg crescent kick by swinging your leg up and over in a clockwise direction",{"type":795,"content":1196},[1197],{"type":746,"content":1198},[1199],{"text":1200,"type":749},"Continue alternating leg kicks for 30 seconds",{"type":779,"attrs":1202,"content":1203},{"level":781},[1204],{"text":1205,"type":749},"Simple and Effective",{"type":746,"content":1207},[1208],{"text":1209,"type":749},"Simple, easy, and effective, Flo Master’s five-minute dynamic warm-up is an excellent way to ensure your body is ready for all things workout or fight related. ",{"type":779,"attrs":1211,"content":1212},{"level":781},[1213],{"text":1214,"type":749},"Train Like a Fighter",{"type":746,"content":1216},[1217,1219,1225],{"text":1218,"type":749},"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":1220,"type":749,"marks":1221},"FightCamp",[1222],{"type":757,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1226,"type":749}," 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":1228,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1233,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1229,"component":118,"meta_info":1230,"meta_title":7,"block_image":1231,"cover_image":1232,"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},[],[],"2022-10-27 00:00","article",{"_uid":1238,"title":1239,"plugin":43,"description":1240},"49b9bc5f-7d72-41ff-a655-53decec19c03","Flo Master’s 5 Minute Dynamic Warm-Up | FightCamp","Before jumping into your workout be sure to prep your body by warming up first. Avoid injuries and setbacks in just 5 minutes with this dynamic warm-up.",{"id":1242,"alt":1243,"name":7,"focus":48,"title":1243,"filename":1244,"copyright":7,"fieldtype":50},5257659,"FightCamp - Flo Master’s 5 Minute Dynamic Warm-Up ","https://a.storyblok.com/f/115220/2400x990/4cd7800b16/flo-masters-5-minute-dynamic-warm-up.png",[],"flo-masters-5-minute-dynamic-warm-up","blogs/flo-masters-5-minute-dynamic-warm-up",-5020,[1250],"featured",60887917,"03dc00a2-de3b-4a49-8e02-547652f2141c","training/{{story.slug}}",[],["Reactive",1256],[1257,1491,1771,2111,2399,2667],{"name":1258,"created_at":1259,"published_at":1260,"updated_at":1261,"id":1262,"uuid":1263,"content":1264,"slug":1484,"full_slug":1485,"sort_by_date":48,"position":1486,"tag_list":1487,"is_startpage":9,"parent_id":1251,"meta_data":48,"group_id":1488,"first_published_at":1489,"release_id":48,"lang":60,"path":1253,"alternates":1490,"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":1265,"faqs":1266,"title":1258,"topic":1287,"author":1302,"content":1303,"category":1466,"schedule":1474,"component":1236,"meta_info":1475,"cover_image":1479,"description":1478,"contributors":1483},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1267,1271,1275,1279,1283],{"_uid":1268,"answer":1269,"question":1270,"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":1272,"answer":1273,"question":1274,"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":1276,"answer":1277,"question":1278,"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":1280,"answer":1281,"question":1282,"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":1284,"answer":1285,"question":1286,"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":1288,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1300,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1301,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1289,"component":39,"meta_info":1297,"block_image":1298,"cover_image":1299,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1290,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1295,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1296,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1291,"component":118,"meta_info":1292,"meta_title":7,"block_image":1293,"cover_image":1294,"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":743,"content":1304},[1305,1309,1313,1317,1330,1334,1338,1343,1355,1368,1373,1384,1388,1410,1415,1426,1439,1444,1448,1452,1462],{"type":746,"content":1306},[1307],{"text":1308,"type":749},"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":746,"content":1310},[1311],{"text":1312,"type":749},"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":779,"attrs":1314,"content":1315},{"level":781},[1316],{"text":1270,"type":749},{"type":746,"content":1318},[1319,1321,1328],{"text":1320,"type":749},"According to the ",{"text":1322,"type":749,"marks":1323},"Mayo Clinic",[1324],{"type":757,"attrs":1325},{"href":1326,"uuid":48,"anchor":48,"custom":1327,"target":760,"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":1329,"type":749},", 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":746,"content":1331},[1332],{"text":1333,"type":749},"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":746,"content":1335},[1336],{"text":1337,"type":749},"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":779,"attrs":1339,"content":1340},{"level":781},[1341],{"text":1342,"type":749},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":764,"attrs":1344},{"id":1345,"body":1346},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1347],{"url":1348,"_uid":1349,"image":1350,"component":963,"copyright_details":1354},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1351,"alt":1352,"name":7,"focus":48,"title":1352,"filename":1353,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":746,"content":1356},[1357,1359,1366],{"text":1358,"type":749},"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":1360,"type":749,"marks":1361},"burn more calories",[1362],{"type":757,"attrs":1363},{"href":1364,"uuid":48,"anchor":48,"custom":1365,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1367,"type":749}," even after you’re done working out.",{"type":779,"attrs":1369,"content":1370},{"level":781},[1371],{"text":1372,"type":749},"Kickboxing Is A Full Body Workout",{"type":764,"attrs":1374},{"id":1345,"body":1375},[1376],{"url":1377,"_uid":1378,"image":1379,"component":963,"copyright_details":1383},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1380,"alt":1381,"name":7,"focus":48,"title":1381,"filename":1382,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":746,"content":1385},[1386],{"text":1387,"type":749},"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":746,"content":1389},[1390,1392,1399,1401,1408],{"text":1391,"type":749},"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":1393,"type":749,"marks":1394},"all-level lower body workout",[1395],{"type":757,"attrs":1396},{"href":1397,"uuid":48,"anchor":48,"custom":1398,"target":760,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1400,"type":749}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1402,"type":749,"marks":1403},"upper body workout",[1404],{"type":757,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"custom":1407,"target":760,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1409,"type":749}," led by Flo Master.",{"type":779,"attrs":1411,"content":1412},{"level":781},[1413],{"text":1414,"type":749},"Boxing Can Be Low-Impact",{"type":764,"attrs":1416},{"id":1345,"body":1417},[1418],{"url":1419,"_uid":1420,"image":1421,"component":963,"copyright_details":1425},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1422,"alt":1423,"name":7,"focus":48,"title":1423,"filename":1424,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":746,"content":1427},[1428,1430,1437],{"text":1429,"type":749},"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":1431,"type":749,"marks":1432},"shadowboxing",[1433],{"type":757,"attrs":1434},{"href":1435,"uuid":48,"anchor":48,"custom":1436,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1438,"type":749}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":779,"attrs":1440,"content":1441},{"level":781},[1442],{"text":1443,"type":749},"Kick Boring Cardio To The Curb",{"type":746,"content":1445},[1446],{"text":1447,"type":749},"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":779,"attrs":1449,"content":1450},{"level":781},[1451],{"text":1214,"type":749},{"type":746,"content":1453},[1454,1455,1460],{"text":1218,"type":749},{"text":1220,"type":749,"marks":1456},[1457],{"type":757,"attrs":1458},{"href":1224,"uuid":48,"anchor":48,"custom":1459,"target":760,"linktype":13},{},{"text":1461,"type":749}," 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":746,"content":1463},[1464],{"text":1465,"type":749},"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":1467,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1468,"component":118,"meta_info":1469,"meta_title":7,"block_image":1470,"cover_image":1471,"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":1476,"title":1477,"plugin":43,"description":1478},"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":1480,"alt":1481,"name":7,"focus":48,"title":1481,"filename":1482,"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,[1250],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1492,"created_at":1493,"published_at":1494,"updated_at":1495,"id":1496,"uuid":1497,"content":1498,"slug":1765,"full_slug":1766,"sort_by_date":48,"position":1767,"tag_list":1768,"is_startpage":9,"parent_id":1251,"meta_data":48,"group_id":1769,"first_published_at":1494,"release_id":48,"lang":60,"path":1253,"alternates":1770,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1499,"faqs":1500,"title":1492,"topic":1521,"author":1536,"content":1537,"category":1746,"schedule":1754,"component":1236,"meta_info":1755,"cover_image":1759,"description":1763,"contributors":1764},"21563324-6383-4226-86da-b9779cd26bde",[1501,1505,1509,1513,1517],{"_uid":1502,"answer":1503,"question":1504,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1506,"answer":1507,"question":1508,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1510,"answer":1511,"question":1512,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1514,"answer":1515,"question":1516,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1518,"answer":1519,"question":1520,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1522,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1534,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1523,"component":39,"meta_info":1531,"block_image":1532,"cover_image":1533,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1525,"component":118,"meta_info":1526,"meta_title":7,"block_image":1527,"cover_image":1528,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":1538},[1539,1552,1564,1569,1573,1607,1612,1616,1630,1657,1662,1666,1702,1719,1724,1728,1732,1742],{"type":746,"content":1540},[1541,1543,1550],{"text":1542,"type":749},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1544,"type":749,"marks":1545},"close-range",[1546],{"type":757,"attrs":1547},{"href":1548,"uuid":48,"anchor":48,"custom":1549,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1551,"type":749}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":764,"attrs":1553},{"id":1554,"body":1555},"52fa91c7-90bf-43d9-8857-79752817914b",[1556],{"url":1557,"_uid":1558,"image":1559,"component":963,"copyright_details":1563},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1560,"alt":1561,"name":7,"focus":48,"title":1561,"filename":1562,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":779,"attrs":1565,"content":1566},{"level":781},[1567],{"text":1568,"type":749},"Rolling Punch Drill",{"type":746,"content":1570},[1571],{"text":1572,"type":749},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":792,"content":1574},[1575,1581,1587,1593],{"type":795,"content":1576},[1577],{"type":746,"content":1578},[1579],{"text":1580,"type":749},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":795,"content":1582},[1583],{"type":746,"content":1584},[1585],{"text":1586,"type":749},"Bend your knees until your thigh muscles are supporting your weight",{"type":795,"content":1588},[1589],{"type":746,"content":1590},[1591],{"text":1592,"type":749},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":795,"content":1594},[1595,1599],{"type":746,"content":1596},[1597],{"text":1598,"type":749},"Develop a steady rhythm, and then start mixing punches in",{"type":792,"content":1600},[1601],{"type":795,"content":1602},[1603],{"type":746,"content":1604},[1605],{"text":1606,"type":749},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":779,"attrs":1608,"content":1609},{"level":781},[1610],{"text":1611,"type":749},"Danger Close Drill",{"type":746,"content":1613},[1614],{"text":1615,"type":749},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":792,"content":1617},[1618,1624],{"type":795,"content":1619},[1620],{"type":746,"content":1621},[1622],{"text":1623,"type":749},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":795,"content":1625},[1626],{"type":746,"content":1627},[1628],{"text":1629,"type":749},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":746,"content":1631},[1632,1637,1639,1646,1648,1655],{"text":1633,"type":749,"marks":1634},"Key focus:",[1635],{"type":1636},"bold",{"text":1638,"type":749}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1640,"type":749,"marks":1641},"hooks",[1642],{"type":757,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"custom":1645,"target":760,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1647,"type":749}," and ",{"text":1649,"type":749,"marks":1650},"uppercuts",[1651],{"type":757,"attrs":1652},{"href":1653,"uuid":48,"anchor":48,"custom":1654,"target":760,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1656,"type":749},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":779,"attrs":1658,"content":1659},{"level":781},[1660],{"text":1661,"type":749},"Rolling Thunder Drill",{"type":746,"content":1663},[1664],{"text":1665,"type":749},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":792,"content":1667},[1668,1682,1696],{"type":795,"content":1669},[1670,1674],{"type":746,"content":1671},[1672],{"text":1673,"type":749},"On a heavy bag, set an interval of your choosing",{"type":792,"content":1675},[1676],{"type":795,"content":1677},[1678],{"type":746,"content":1679},[1680],{"text":1681,"type":749},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":795,"content":1683},[1684,1688],{"type":746,"content":1685},[1686],{"text":1687,"type":749},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":792,"content":1689},[1690],{"type":795,"content":1691},[1692],{"type":746,"content":1693},[1694],{"text":1695,"type":749},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":795,"content":1697},[1698],{"type":746,"content":1699},[1700],{"text":1701,"type":749},"Rest for 1 minute in between each round to recover",{"type":746,"content":1703},[1704,1708,1710,1717],{"text":1705,"type":749,"marks":1706},"Tip",[1707],{"type":1636},{"text":1709,"type":749},": Maintaining a calm and ",{"text":1711,"type":749,"marks":1712},"steady breath",[1713],{"type":757,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1718,"type":749}," will help you establish your rhythm.",{"type":779,"attrs":1720,"content":1721},{"level":781},[1722],{"text":1723,"type":749},"Better, Faster, Stronger",{"type":746,"content":1725},[1726],{"text":1727,"type":749},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":779,"attrs":1729,"content":1730},{"level":781},[1731],{"text":1214,"type":749},{"type":746,"content":1733},[1734,1735,1741],{"text":1218,"type":749},{"text":1220,"type":749,"marks":1736},[1737],{"type":757,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":760,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1461,"type":749},{"type":746,"content":1743},[1744],{"text":1745,"type":749},"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":1747,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1752,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1748,"component":118,"meta_info":1749,"meta_title":7,"block_image":1750,"cover_image":1751,"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},[],[],"2023-01-19 00:00",{"_uid":1756,"title":1757,"plugin":43,"description":1758},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1760,"alt":1761,"name":7,"focus":48,"title":1761,"filename":1762,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1250],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1772,"created_at":1773,"published_at":1774,"updated_at":1775,"id":1776,"uuid":1777,"content":1778,"slug":2105,"full_slug":2106,"sort_by_date":48,"position":2107,"tag_list":2108,"is_startpage":9,"parent_id":1251,"meta_data":48,"group_id":2109,"first_published_at":1774,"release_id":48,"lang":60,"path":1253,"alternates":2110,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1779,"faqs":1780,"title":1772,"topic":1829,"author":1844,"content":1845,"category":2088,"schedule":2096,"component":1236,"meta_info":2097,"cover_image":2101,"description":2100,"contributors":2104},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1781,1785,1789,1793,1797,1801,1805,1809,1813,1817,1821,1825],{"_uid":1782,"answer":1783,"question":1784,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1786,"answer":1787,"question":1788,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1790,"answer":1791,"question":1792,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1794,"answer":1795,"question":1796,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1798,"answer":1799,"question":1800,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1802,"answer":1803,"question":1804,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1806,"answer":1807,"question":1808,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1810,"answer":1811,"question":1812,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1814,"answer":1815,"question":1816,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1818,"answer":1819,"question":1820,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1822,"answer":1823,"question":1824,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1826,"answer":1827,"question":1828,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1830,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1842,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1843,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1831,"component":39,"meta_info":1839,"block_image":1840,"cover_image":1841,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1832,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1837,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1838,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1833,"component":118,"meta_info":1834,"meta_title":7,"block_image":1835,"cover_image":1836,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":743,"content":1846},[1847,1867,1879,1891,1896,1900,1911,1915,1929,1933,1938,1941,1945,1956,1967,1971,1974,1979,1990,2002,2006,2009,2014,2025,2029,2033,2037,2040,2045,2056,2060,2064,2068,2073,2077,2085],{"type":746,"content":1848},[1849,1851,1857,1859,1865],{"text":1850,"type":749},"Out of the ",{"text":1852,"type":749,"marks":1853},"six (6) basic punches",[1854],{"type":757,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1858,"type":749}," in boxing, punch number one is the ",{"text":1860,"type":749,"marks":1861},"jab",[1862],{"type":757,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1866,"type":749},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":746,"content":1868},[1869,1871,1877],{"text":1870,"type":749},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1872,"type":749,"marks":1873},"Coach PJ",[1874],{"type":757,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1878,"type":749}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":764,"attrs":1880},{"id":1881,"body":1882},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1883],{"_uid":1884,"link":1885,"image":1887,"title":1889,"component":777},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1886,"linktype":13,"fieldtype":14,"cached_url":1886},"https://youtu.be/JM-8c3EqwZg",{"id":1888,"alt":1889,"name":7,"focus":48,"title":1889,"filename":1890,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":779,"attrs":1892,"content":1893},{"level":781},[1894],{"text":1895,"type":749},"5 Most Common Jab Mistakes",{"type":779,"attrs":1897,"content":1898},{"level":787},[1899],{"text":1792,"type":749},{"type":764,"attrs":1901},{"id":1881,"body":1902},[1903],{"url":1904,"_uid":1905,"image":1906,"component":963,"copyright_details":1910},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1907,"alt":1908,"name":7,"focus":48,"title":1908,"filename":1909,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":746,"content":1912},[1913],{"text":1914,"type":749},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":792,"content":1916},[1917,1923],{"type":795,"content":1918},[1919],{"type":746,"content":1920},[1921],{"text":1922,"type":749},"While extending the arm to punch",{"type":795,"content":1924},[1925],{"type":746,"content":1926},[1927],{"text":1928,"type":749},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":746,"content":1930},[1931],{"text":1932,"type":749},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":779,"attrs":1934,"content":1935},{"level":787},[1936],{"text":1937,"type":749},"How To Fix It:",{"type":746,"content":1939},[1940],{"text":1795,"type":749},{"type":779,"attrs":1942,"content":1943},{"level":787},[1944],{"text":1800,"type":749},{"type":764,"attrs":1946},{"id":1881,"body":1947},[1948],{"url":1949,"_uid":1950,"image":1951,"component":963,"copyright_details":1955},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1952,"alt":1953,"name":7,"focus":48,"title":1953,"filename":1954,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":746,"content":1957},[1958,1960,1965],{"text":1959,"type":749},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1961,"type":749,"marks":1962},"hook",[1963],{"type":757,"attrs":1964},{"href":1644,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":1966,"type":749}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":779,"attrs":1968,"content":1969},{"level":787},[1970],{"text":1937,"type":749},{"type":746,"content":1972},[1973],{"text":1803,"type":749},{"type":779,"attrs":1975,"content":1976},{"level":787},[1977],{"text":1978,"type":749},"3. Pushing the Jab",{"type":764,"attrs":1980},{"id":1881,"body":1981},[1982],{"url":1983,"_uid":1984,"image":1985,"component":963,"copyright_details":1989},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1986,"alt":1987,"name":7,"focus":48,"title":1987,"filename":1988,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":746,"content":1991},[1992,1994,2000],{"text":1993,"type":749},"“Pushing the jab” means leaning into the punch. In your ",{"text":1995,"type":749,"marks":1996},"boxing stance",[1997],{"type":757,"attrs":1998},{"href":1999,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2001,"type":749},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":779,"attrs":2003,"content":2004},{"level":787},[2005],{"text":1937,"type":749},{"type":746,"content":2007},[2008],{"text":1811,"type":749},{"type":779,"attrs":2010,"content":2011},{"level":787},[2012],{"text":2013,"type":749},"4. Flaring Your Elbows",{"type":764,"attrs":2015},{"id":1881,"body":2016},[2017],{"url":2018,"_uid":2019,"image":2020,"component":963,"copyright_details":2024},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2021,"alt":2022,"name":7,"focus":48,"title":2022,"filename":2023,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":746,"content":2026},[2027],{"text":2028,"type":749},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":746,"content":2030},[2031],{"text":2032,"type":749},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":779,"attrs":2034,"content":2035},{"level":787},[2036],{"text":1937,"type":749},{"type":746,"content":2038},[2039],{"text":1819,"type":749},{"type":779,"attrs":2041,"content":2042},{"level":787},[2043],{"text":2044,"type":749},"5. Not Jabbing Enough",{"type":764,"attrs":2046},{"id":1881,"body":2047},[2048],{"url":2049,"_uid":2050,"image":2051,"component":963,"copyright_details":2055},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2052,"alt":2053,"name":7,"focus":48,"title":2053,"filename":2054,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":746,"content":2057},[2058],{"text":2059,"type":749},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":779,"attrs":2061,"content":2062},{"level":787},[2063],{"text":1937,"type":749},{"type":746,"content":2065},[2066],{"text":2067,"type":749},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":779,"attrs":2069,"content":2070},{"level":781},[2071],{"text":2072,"type":749},"Keep On Jabbing",{"type":746,"content":2074},[2075],{"text":2076,"type":749},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":746,"content":2078},[2079,2080,2084],{"text":1218,"type":749},{"text":1220,"type":749,"marks":2081},[2082],{"type":757,"attrs":2083},{"href":1224,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":1461,"type":749},{"type":746,"content":2086},[2087],{"text":1465,"type":749},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2090,"component":118,"meta_info":2091,"meta_title":7,"block_image":2092,"cover_image":2093,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2098,"title":2099,"plugin":43,"description":2100},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2102,"alt":1772,"name":7,"focus":48,"title":1772,"filename":2103,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1250],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2112,"created_at":2113,"published_at":2114,"updated_at":2115,"id":2116,"uuid":2117,"content":2118,"slug":2392,"full_slug":2393,"sort_by_date":48,"position":2394,"tag_list":2395,"is_startpage":9,"parent_id":1251,"meta_data":48,"group_id":2396,"first_published_at":2397,"release_id":48,"lang":60,"path":1253,"alternates":2398,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2119,"faqs":2120,"title":2133,"topic":2134,"author":1536,"content":2149,"category":2373,"schedule":2381,"component":1236,"meta_info":2382,"cover_image":2386,"description":2390,"contributors":2391},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2121,2125,2129],{"_uid":2122,"answer":2123,"question":2124,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2126,"answer":2127,"question":2128,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2130,"answer":2131,"question":2132,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2135,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2147,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2136,"component":39,"meta_info":2144,"block_image":2145,"cover_image":2146,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2137,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2138,"component":118,"meta_info":2139,"meta_title":7,"block_image":2140,"cover_image":2141,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2150},[2151,2155,2160,2172,2187,2192,2212,2216,2221,2238,2242,2262,2266,2271,2286,2290,2295,2319,2324,2338,2342,2356,2360,2370],{"type":746,"content":2152},[2153],{"text":2154,"type":749},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":779,"attrs":2156,"content":2157},{"level":781},[2158],{"text":2159,"type":749},"Floyd “Money” Mayweather Jr.",{"type":764,"attrs":2161},{"id":2162,"body":2163},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2164],{"url":2165,"_uid":2166,"image":2167,"component":963,"copyright_details":2171},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2168,"alt":2169,"name":7,"focus":7,"title":2169,"filename":2170,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":746,"content":2173},[2174,2176,2185],{"text":2175,"type":749},"Regarded as the best technical boxer of this age, ",{"text":2177,"type":749,"marks":2178},"Floyd Mayweather Jr.",[2179,2183],{"type":757,"attrs":2180},{"href":2181,"uuid":48,"anchor":48,"custom":2182,"target":760,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2184},"underline",{"text":2186,"type":749}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":779,"attrs":2188,"content":2189},{"level":787},[2190],{"text":2191,"type":749},"The Philly Shell",{"type":792,"content":2193},[2194,2200,2206],{"type":795,"content":2195},[2196],{"type":746,"content":2197},[2198],{"text":2199,"type":749},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":795,"content":2201},[2202],{"type":746,"content":2203},[2204],{"text":2205,"type":749},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":795,"content":2207},[2208],{"type":746,"content":2209},[2210],{"text":2211,"type":749},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":746,"content":2213},[2214],{"text":2215,"type":749},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":779,"attrs":2217,"content":2218},{"level":781},[2219],{"text":2220,"type":749},"Pernell “Sweet Pea” Whitaker",{"type":764,"attrs":2222},{"id":2162,"body":2223},[2224],{"url":2225,"_uid":2226,"image":2227,"component":963,"copyright_details":2231},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2228,"alt":2229,"name":7,"focus":7,"title":2229,"filename":2230,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2232],{"_uid":2233,"link":2234,"title":2236,"component":2237},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2235,"target":760,"linktype":13,"fieldtype":14,"cached_url":2235},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":746,"content":2239},[2240],{"text":2241,"type":749},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":792,"content":2243},[2244,2250,2256],{"type":795,"content":2245},[2246],{"type":746,"content":2247},[2248],{"text":2249,"type":749},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":795,"content":2251},[2252],{"type":746,"content":2253},[2254],{"text":2255,"type":749},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":795,"content":2257},[2258],{"type":746,"content":2259},[2260],{"text":2261,"type":749},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":746,"content":2263},[2264],{"text":2265,"type":749},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":779,"attrs":2267,"content":2268},{"level":781},[2269],{"text":2270,"type":749},"Muhammad Ali",{"type":764,"attrs":2272},{"id":2162,"body":2273},[2274],{"url":2275,"_uid":2276,"image":2277,"component":963,"copyright_details":2280},{"id":7,"url":7,"linktype":957,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2278,"alt":2169,"name":7,"focus":7,"title":2169,"filename":2279,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2281],{"_uid":2282,"link":2283,"title":2285,"component":2237},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2284,"target":760,"linktype":13,"fieldtype":14,"cached_url":2284},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":746,"content":2287},[2288],{"text":2289,"type":749},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":779,"attrs":2291,"content":2292},{"level":787},[2293],{"text":2294,"type":749},"The Ali Shuffle",{"type":792,"content":2296},[2297,2313],{"type":795,"content":2298},[2299],{"type":746,"content":2300},[2301,2303,2311],{"text":2302,"type":749},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2304,"type":749,"marks":2305},"To do the Ali Shuffle",[2306,2310],{"type":757,"attrs":2307},{"href":2308,"uuid":48,"anchor":48,"custom":2309,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2184},{"text":2312,"type":749},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":795,"content":2314},[2315],{"type":746,"content":2316},[2317],{"text":2318,"type":749},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":779,"attrs":2320,"content":2321},{"level":787},[2322],{"text":2323,"type":749},"The Rope a Dope",{"type":792,"content":2325},[2326,2332],{"type":795,"content":2327},[2328],{"type":746,"content":2329},[2330],{"text":2331,"type":749},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":795,"content":2333},[2334],{"type":746,"content":2335},[2336],{"text":2337,"type":749},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":746,"content":2339},[2340],{"text":2341,"type":749},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":746,"content":2343},[2344,2346,2354],{"text":2345,"type":749},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2347,"type":749,"marks":2348},"FightCamp Community",[2349,2353],{"type":757,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"custom":2352,"target":760,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2184},{"text":2355,"type":749},"!",{"type":779,"attrs":2357,"content":2358},{"level":781},[2359],{"text":1214,"type":749},{"type":746,"content":2361},[2362,2363,2369],{"text":1218,"type":749},{"text":1220,"type":749,"marks":2364},[2365,2368],{"type":757,"attrs":2366},{"href":1224,"uuid":48,"anchor":48,"custom":2367,"target":760,"linktype":13},{},{"type":2184},{"text":1461,"type":749},{"type":746,"content":2371},[2372],{"text":1745,"type":749},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2374,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2379,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2375,"component":118,"meta_info":2376,"meta_title":7,"block_image":2377,"cover_image":2378,"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":2383,"title":2384,"plugin":43,"description":2385},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2387,"alt":2388,"name":7,"focus":7,"title":2388,"filename":2389,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1250],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2400,"created_at":2401,"published_at":2402,"updated_at":2403,"id":2404,"uuid":2405,"content":2406,"slug":2661,"full_slug":2662,"sort_by_date":48,"position":2663,"tag_list":2664,"is_startpage":9,"parent_id":1251,"meta_data":48,"group_id":2665,"first_published_at":2402,"release_id":48,"lang":60,"path":1253,"alternates":2666,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2407,"faqs":2408,"title":2400,"topic":2429,"author":2444,"content":2445,"category":2642,"schedule":2650,"component":1236,"meta_info":2651,"cover_image":2655,"description":2659,"contributors":2660},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2409,2413,2417,2421,2425],{"_uid":2410,"answer":2411,"question":2412,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2414,"answer":2415,"question":2416,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2418,"answer":2419,"question":2420,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2422,"answer":2423,"question":2424,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2426,"answer":2427,"question":2428,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2430,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2442,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2443,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2431,"component":39,"meta_info":2439,"block_image":2440,"cover_image":2441,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2432,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2437,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2438,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2433,"component":118,"meta_info":2434,"meta_title":7,"block_image":2435,"cover_image":2436,"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":743,"content":2446},[2447,2461,2465,2469,2473,2477,2481,2484,2489,2494,2508,2513,2517,2522,2526,2531,2545,2549,2553,2567,2581,2585,2589,2603,2608,2612,2625,2629,2639],{"type":746,"content":2448},[2449,2451,2459],{"text":2450,"type":749},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2452,"type":749,"marks":2453},"interval training",[2454,2458],{"type":757,"attrs":2455},{"href":2456,"uuid":48,"anchor":48,"custom":2457,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2184},{"text":2460,"type":749}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":746,"content":2462},[2463],{"text":2464,"type":749},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":779,"attrs":2466,"content":2467},{"level":781},[2468],{"text":2412,"type":749},{"type":746,"content":2470},[2471],{"text":2472,"type":749},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":746,"content":2474},[2475],{"text":2476,"type":749},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":779,"attrs":2478,"content":2479},{"level":781},[2480],{"text":2416,"type":749},{"type":746,"content":2482},[2483],{"text":2415,"type":749},{"type":779,"attrs":2485,"content":2486},{"level":781},[2487],{"text":2488,"type":749},"Unique Benefits of HIIT",{"type":779,"attrs":2490,"content":2491},{"level":787},[2492],{"text":2493,"type":749},"Maximum Effectiveness in Less Time",{"type":746,"content":2495},[2496,2498,2506],{"text":2497,"type":749},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2499,"type":749,"marks":2500},"25-30% more calories",[2501,2505],{"type":757,"attrs":2502},{"href":2503,"uuid":48,"anchor":48,"custom":2504,"target":760,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2184},{"text":2507,"type":749}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":779,"attrs":2509,"content":2510},{"level":787},[2511],{"text":2512,"type":749},"Tones Muscle",{"type":746,"content":2514},[2515],{"text":2516,"type":749},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":779,"attrs":2518,"content":2519},{"level":787},[2520],{"text":2521,"type":749},"Adds Variety",{"type":746,"content":2523},[2524],{"text":2525,"type":749},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":779,"attrs":2527,"content":2528},{"level":787},[2529],{"text":2530,"type":749},"Improves Cardiovascular Health",{"type":746,"content":2532},[2533,2535,2543],{"text":2534,"type":749},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2536,"type":749,"marks":2537},"greater improvements in blood pressure",[2538,2542],{"type":757,"attrs":2539},{"href":2540,"uuid":48,"anchor":48,"custom":2541,"target":760,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2184},{"text":2544,"type":749}," and blood sugar than moderate-intensity workouts. ",{"type":779,"attrs":2546,"content":2547},{"level":781},[2548],{"text":2424,"type":749},{"type":746,"content":2550},[2551],{"text":2552,"type":749},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":746,"content":2554},[2555,2557,2565],{"text":2556,"type":749},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2558,"type":749,"marks":2559},"roadwork",[2560,2564],{"type":757,"attrs":2561},{"href":2562,"uuid":48,"anchor":48,"custom":2563,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2184},{"text":2566,"type":749},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":746,"content":2568},[2569,2571,2579],{"text":2570,"type":749},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2572,"type":749,"marks":2573},"HIIT jump rope workout",[2574,2578],{"type":757,"attrs":2575},{"href":2576,"uuid":48,"anchor":48,"custom":2577,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2184},{"text":2580,"type":749}," for a full-body cardio blast in just minutes.",{"type":779,"attrs":2582,"content":2583},{"level":781},[2584],{"text":2428,"type":749},{"type":746,"content":2586},[2587],{"text":2588,"type":749},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":746,"content":2590},[2591,2593,2601],{"text":2592,"type":749},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2594,"type":749,"marks":2595},"10 minutes of HIIT boxing",[2596,2600],{"type":757,"attrs":2597},{"href":2598,"uuid":48,"anchor":48,"custom":2599,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2184},{"text":2602,"type":749}," and feel the difference with just one workout.",{"type":779,"attrs":2604,"content":2605},{"level":781},[2606],{"text":2607,"type":749},"Hit With HIIT",{"type":746,"content":2609},[2610],{"text":2611,"type":749},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":746,"content":2613},[2614,2616,2624],{"text":2615,"type":749},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2617,"type":749,"marks":2618},"FightCamp’s extensive library of HIIT workouts",[2619,2623],{"type":757,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"custom":2622,"target":760,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2184},{"text":2355,"type":749},{"type":779,"attrs":2626,"content":2627},{"level":781},[2628],{"text":1214,"type":749},{"type":746,"content":2630},[2631,2632,2638],{"text":1218,"type":749},{"text":1220,"type":749,"marks":2633},[2634,2637],{"type":757,"attrs":2635},{"href":1224,"uuid":48,"anchor":48,"custom":2636,"target":760,"linktype":13},{},{"type":2184},{"text":1461,"type":749},{"type":746,"content":2640},[2641],{"text":1745,"type":749},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2644,"component":118,"meta_info":2645,"meta_title":7,"block_image":2646,"cover_image":2647,"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":2652,"title":2653,"plugin":43,"description":2654},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2656,"alt":2657,"name":7,"focus":7,"title":2657,"filename":2658,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1250],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2668,"created_at":2669,"published_at":2670,"updated_at":2671,"id":2672,"uuid":2673,"content":2674,"slug":2944,"full_slug":2945,"sort_by_date":48,"position":2946,"tag_list":2947,"is_startpage":9,"parent_id":1251,"meta_data":48,"group_id":2948,"first_published_at":2949,"release_id":48,"lang":60,"path":1253,"alternates":2950,"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":2675,"faqs":2676,"title":2668,"topic":2693,"author":1536,"content":2708,"category":2926,"schedule":2650,"component":1236,"meta_info":2934,"cover_image":2938,"description":2942,"contributors":2943},"0970fa5a-5687-49ba-9c33-b7285372264c",[2677,2681,2685,2689],{"_uid":2678,"answer":2679,"question":2680,"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":2682,"answer":2683,"question":2684,"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":2686,"answer":2687,"question":2688,"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":2690,"answer":2691,"question":2692,"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":2694,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2706,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2695,"component":39,"meta_info":2703,"block_image":2704,"cover_image":2705,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2697,"component":118,"meta_info":2698,"meta_title":7,"block_image":2699,"cover_image":2700,"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":743,"content":2709},[2710,2715,2735,2740,2745,2749,2781,2785,2790,2800,2820,2824,2829,2833,2859,2863,2889,2893,2898,2910,2914,2923],{"type":779,"attrs":2711,"content":2712},{"level":781},[2713],{"text":2714,"type":749},"How to Get Better Head Movement in Boxing",{"type":746,"content":2716},[2717,2719,2726,2728,2733],{"text":2718,"type":749},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2720,"type":749,"marks":2721},"movements",[2722],{"type":757,"attrs":2723},{"href":2724,"uuid":48,"anchor":48,"custom":2725,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2727,"type":749}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2729,"type":749,"marks":2730},"employ",[2731],{"type":2732},"italic",{"text":2734,"type":749}," 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":779,"attrs":2736,"content":2737},{"level":781},[2738],{"text":2739,"type":749},"3 Boxing Head Movement Drills",{"type":779,"attrs":2741,"content":2742},{"level":787},[2743],{"text":2744,"type":749},"The 5 Point Pivot Drill",{"type":746,"content":2746},[2747],{"text":2748,"type":749},"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":792,"content":2750},[2751,2757,2763,2769,2775],{"type":795,"content":2752},[2753],{"type":746,"content":2754},[2755],{"text":2756,"type":749},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":795,"content":2758},[2759],{"type":746,"content":2760},[2761],{"text":2762,"type":749},"Weave under to the other side (to avoid hooks)",{"type":795,"content":2764},[2765],{"type":746,"content":2766},[2767],{"text":2768,"type":749},"Pull back/sway (good for avoiding uppercuts)",{"type":795,"content":2770},[2771],{"type":746,"content":2772},[2773],{"text":2774,"type":749},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":795,"content":2776},[2777],{"type":746,"content":2778},[2779],{"text":2780,"type":749},"Throw a punch (it's important that defense and offense are fluid) ",{"type":746,"content":2782},[2783],{"text":2784,"type":749},"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":779,"attrs":2786,"content":2787},{"level":787},[2788],{"text":2789,"type":749},"Frame and Shoot Drill",{"type":746,"content":2791},[2792,2794,2798],{"text":2793,"type":749},"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":2795,"type":749,"marks":2796},"will",[2797],{"type":2732},{"text":2799,"type":749}," 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":792,"content":2801},[2802,2808,2814],{"type":795,"content":2803},[2804],{"type":746,"content":2805},[2806],{"text":2807,"type":749},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":795,"content":2809},[2810],{"type":746,"content":2811},[2812],{"text":2813,"type":749},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":795,"content":2815},[2816],{"type":746,"content":2817},[2818],{"text":2819,"type":749},"Once you know what feels best, throw a punch from that position. ",{"type":746,"content":2821},[2822],{"text":2823,"type":749},"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":779,"attrs":2825,"content":2826},{"level":787},[2827],{"text":2828,"type":749},"The Line Drill",{"type":746,"content":2830},[2831],{"text":2832,"type":749},"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":792,"content":2834},[2835,2841,2847,2853],{"type":795,"content":2836},[2837],{"type":746,"content":2838},[2839],{"text":2840,"type":749},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":795,"content":2842},[2843],{"type":746,"content":2844},[2845],{"text":2846,"type":749}," 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":795,"content":2848},[2849],{"type":746,"content":2850},[2851],{"text":2852,"type":749},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":795,"content":2854},[2855],{"type":746,"content":2856},[2857],{"text":2858,"type":749},"Repeat step 1",{"type":746,"content":2860},[2861],{"text":2862,"type":749},"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":792,"content":2864},[2865,2871,2877,2883],{"type":795,"content":2866},[2867],{"type":746,"content":2868},[2869],{"text":2870,"type":749},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":795,"content":2872},[2873],{"type":746,"content":2874},[2875],{"text":2876,"type":749},"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":795,"content":2878},[2879],{"type":746,"content":2880},[2881],{"text":2882,"type":749},"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":795,"content":2884},[2885],{"type":746,"content":2886},[2887],{"text":2888,"type":749},"Return to neutral and repeat the sequence",{"type":746,"content":2890},[2891],{"text":2892,"type":749},"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":779,"attrs":2894,"content":2895},{"level":781},[2896],{"text":2897,"type":749},"Keep Your Head Moving",{"type":746,"content":2899},[2900,2902,2908],{"text":2901,"type":749},"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":2720,"type":749,"marks":2903},[2904],{"type":757,"attrs":2905},{"href":2906,"uuid":48,"anchor":48,"custom":2907,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2909,"type":749}," 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":779,"attrs":2911,"content":2912},{"level":781},[2913],{"text":1214,"type":749},{"type":746,"content":2915},[2916,2917,2922],{"text":1218,"type":749},{"text":1220,"type":749,"marks":2918},[2919],{"type":757,"attrs":2920},{"href":1224,"uuid":48,"anchor":48,"custom":2921,"target":760,"linktype":13},{},{"text":1461,"type":749},{"type":746,"content":2924},[2925],{"text":1465,"type":749},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2927,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2932,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2928,"component":118,"meta_info":2929,"meta_title":7,"block_image":2930,"cover_image":2931,"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":2935,"title":2936,"plugin":43,"description":2937},"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":2939,"alt":2940,"name":7,"focus":7,"title":2940,"filename":2941,"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,[1250],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1236,"created_at":2952,"published_at":2953,"updated_at":2954,"id":2955,"uuid":2956,"content":2957,"slug":1236,"full_slug":2978,"sort_by_date":48,"position":446,"tag_list":2979,"is_startpage":9,"parent_id":2980,"meta_data":48,"group_id":2981,"first_published_at":2982,"release_id":48,"lang":60,"path":7,"alternates":2983,"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":2958,"component":2959,"meta_info":2960,"custom_content_list":2962},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2961,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2963,2968,2973],{"_uid":2964,"label":2965,"value":2966,"dev_id":2967,"component":749},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2969,"label":2970,"value":2971,"dev_id":2972,"component":749},"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":2974,"label":2975,"value":2976,"dev_id":2977,"component":749},"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",[],1785892843679]