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There are many ways that you can train, but you have to incorporate different exercises and methods in order to get into the best shape. These include: running and HIIT (High-Intensity Interval Training), mitt work and sparring, strength and conditioning and boxing drills.","How do boxers train for a fight?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"60fc4127-482a-4525-92fd-80c7a0d63aba","To be able to go the distance a boxer needs to have stamina. Running (roadwork) with high intensity interval training is a common form of cardio training that boxers use to get in shape. Roadwork isn’t just your normal jogging at a steady pace for 5 miles. It’s common for a boxer to sprint as hard as they can for a short amount of time (intervals) or distance, This type of cardio training helps a boxer with conditioning, endurance and speed. A lot of boxers will incorporate 2-3 interval training workouts each week. Since boxing is about short, bursts of powerful movements, high intensity interval training workouts are a great way to train. As you get stronger, you can decrease your rest periods by 10-15 seconds. An example of a training workout regimen would be: 1 mile warmup jog, (6) 600 meter sprints at about 75% of your top speed, with 1 minute rest between each, 0.5 mile easy cool down jog","How can running and HIIT help you train for a boxing fight?",{"_uid":676,"answer":677,"question":678,"component":670},"9888a786-e8ac-47dc-b0de-77bab672e05b","Mitt work and sparring are other forms of exercise that boxers use to train. These exercises are more realistic to an actual fight than bag boxing drills because they can help boxers improve several skills they need in the ring, such as: Power, Speed, Technique, Offensive & defensive skills, Fighting strategy, Footwork","How can mitt work and sparring help you train for a boxing fight?",{"_uid":680,"answer":681,"question":682,"component":670},"4f936cfc-3100-4a0a-b797-8a9c6e5cdaf7","Strength and conditioning is another exercise boxer’s use to train. Boxers lift weights and perform bodyweight exercises for strength training. Great examples of strength and conditioning bodyweight exercises that boxers do are: Pull Ups and Chin Ups, Push Ups, Jump Rope, Sprints, Crunches, Planks, Leg Lifts","How can strength and conditioning help you train for a boxing fight?",{"_uid":684,"answer":685,"question":686,"component":670},"a2b39538-7b7d-4441-9b71-d03f390c956c","Boxers also train for a fight by practicing boxing drills for speed, condition, footwork, stance and power. These drills help improve a boxer’s technique and get them into fighting shape fast. You can use power punch combinations as well to give you a better simulation of a real fight. When you’re practicing and throwing punches, be sure to move your feet, reset and “block” in between your punches, and, most importantly, keep the intensity up. Shadowboxing is a great training exercise, but only if you mimic a real fight, staying quick and aggressive.","What are boxing drills to help you train for a fight?",{"_uid":688,"answer":689,"question":690,"component":670},"22d3f2a4-c96d-417e-8873-2ab1325e580f","Some boxers opt to participate in a boxing training camp which can give you a definite schedule for your training. This is exactly what FightCamp offers and where the name comes from. FightCamp is at an at-home boxing gym that offers hundreds of online, on-demand classes, equipment and a personalized online training course. It is a great option for those looking to train at home. A short boxer’s training camp is 6-8 weeks while a longer training camp is 10-12 weeks. The training camps that are shorter tend to have a maximum of 2 spikes of additional workouts added to their training regimen. On the other hand, longer training camps will gradually increase to 2-3 spikes to their training volume. Depending on your goals and your fitness level, you may wish to look into one of these to help you train.","What is a boxing training camp?",{"_uid":692,"answer":693,"question":694,"component":670},"e2a73857-8b73-4202-bc81-0cf8b108685c","Ultimately, if you are looking to get in shape fast and want to adequately prepare for your next boxing fight, you will need to incorporate workouts and exercises that focus on endurance, stamina, and strength. Running, HIIT, mitt work, sparring, shadowboxing, strength and conditioning, weightlifting, and boxing drills are all great ways to train. Remember, always train with intensity!","How can I get in fighting shape fast?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":696,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":55,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":724,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":721,"alt":711,"name":7,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":735,"content":736},"doc",[737,745,750,755,775,797,802,806,844,849,853,897,902,921,926,938,954,958,963,974,980],{"type":738,"attrs":739,"content":741},"heading",{"level":740},2,[742],{"text":743,"type":744},"Boxing Training Routine","text",{"type":746,"content":747},"paragraph",[748],{"text":749,"type":744},"Boxers train approximately 5 hours a day when they are getting ready for a fight. There are many ways that you can train for a boxing match, but you have to incorporate different exercises and methods in order to get into the best shape. These boxing practice exercises include: running, HIIT (High-Intensity Interval Training), mitt work, sparring, strength and conditioning, and boxing drills.",{"type":738,"attrs":751,"content":752},{"level":740},[753],{"text":754,"type":744},"Running and HIIT",{"type":746,"content":756},[757,759,765,773],{"text":758,"type":744},"To be able to go the distance a boxer needs to have stamina. Running (roadwork) with high-intensity interval training is a common form of cardio training that boxers use in their boxing training routine. Roadwork isn’t just your normal jogging at a steady pace for 5 miles. It’s common for a boxer to sprint as hard as they can for a ",{"text":760,"type":744,"marks":761}," ",[762],{"type":763,"attrs":764},"styled",{"class":7},{"text":766,"type":744,"marks":767},"short amount of time (intervals) or distance",[768],{"type":769,"attrs":770},"link",{"href":771,"uuid":48,"anchor":48,"target":772,"linktype":48},"https://www.bodybuilding.com/content/the-right-way-to-train-for-boxing.html","_blank",{"text":774,"type":744},". This type of cardio training helps a boxer train for a boxing match with conditioning, endurance, and speed. A lot of boxers will incorporate 2-3 interval training workouts each week. Since boxing is about short, bursts of powerful movements, HIIT workouts are a great way to train. As you get stronger, you can decrease your rest periods by 10-15 seconds. An example of a boxing training routine would be:",{"type":776,"content":777},"bullet_list",[778,785,791],{"type":779,"content":780},"list_item",[781],{"type":746,"content":782},[783],{"text":784,"type":744},"1 mile warm up jog",{"type":779,"content":786},[787],{"type":746,"content":788},[789],{"text":790,"type":744},"(6) 600 meter sprints at about 75% of your top speed, with 1 minute rest between each",{"type":779,"content":792},[793],{"type":746,"content":794},[795],{"text":796,"type":744},"0.5 mile easy cool down jog",{"type":738,"attrs":798,"content":799},{"level":740},[800],{"text":801,"type":744},"Mitt Work and Sparring",{"type":746,"content":803},[804],{"text":805,"type":744},"Mitt work and sparring are other forms of boxing practice that boxers use to train. These exercises are more realistic to an actual fight than heavy bag boxing drills because they can help boxers improve several skills they need in the ring, such as:",{"type":776,"content":807},[808,814,820,826,832,838],{"type":779,"content":809},[810],{"type":746,"content":811},[812],{"text":813,"type":744},"Power",{"type":779,"content":815},[816],{"type":746,"content":817},[818],{"text":819,"type":744},"Speed",{"type":779,"content":821},[822],{"type":746,"content":823},[824],{"text":825,"type":744},"Technique",{"type":779,"content":827},[828],{"type":746,"content":829},[830],{"text":831,"type":744},"Offensive & defensive skills",{"type":779,"content":833},[834],{"type":746,"content":835},[836],{"text":837,"type":744},"Fighting strategy",{"type":779,"content":839},[840],{"type":746,"content":841},[842],{"text":843,"type":744},"Footwork",{"type":738,"attrs":845,"content":846},{"level":740},[847],{"text":848,"type":744},"Strength and Conditioning",{"type":746,"content":850},[851],{"text":852,"type":744},"Strength and conditioning are other forms of exercise boxers use to train. Boxers lift weights, perform bodyweight exercises, and do cardio for boxing conditioning workouts and strength training. Great examples of strength and conditioning exercises that boxers do are:",{"type":776,"content":854},[855,861,867,873,879,885,891],{"type":779,"content":856},[857],{"type":746,"content":858},[859],{"text":860,"type":744},"Pull-Ups and Chin-Ups",{"type":779,"content":862},[863],{"type":746,"content":864},[865],{"text":866,"type":744},"Push-Ups",{"type":779,"content":868},[869],{"type":746,"content":870},[871],{"text":872,"type":744},"Jump Rope",{"type":779,"content":874},[875],{"type":746,"content":876},[877],{"text":878,"type":744},"Sprints",{"type":779,"content":880},[881],{"type":746,"content":882},[883],{"text":884,"type":744},"Crunches",{"type":779,"content":886},[887],{"type":746,"content":888},[889],{"text":890,"type":744},"Planks",{"type":779,"content":892},[893],{"type":746,"content":894},[895],{"text":896,"type":744},"Leg Lifts",{"type":738,"attrs":898,"content":899},{"level":740},[900],{"text":901,"type":744},"Boxing Drills",{"type":746,"content":903},[904,906,912,914,919],{"text":905,"type":744},"A boxing routine when preparing for a fight includes practicing boxing drills for speed, condition, footwork, stance, and power. These drills help improve a boxer’s technique and get them into fighting shape fast. You can use power punch combinations as well to give you a better simulation of a real fight (",{"text":907,"type":744,"marks":908},"link to video",[909],{"type":769,"attrs":910},{"href":911,"uuid":48,"anchor":48,"target":772,"linktype":48},"https://youtu.be/IehhLpAlbwI%20",{"text":913,"type":744},"). When you’re practicing and throwing punches, be sure to move your feet, reset and “block” in between your punches, and, most importantly, keep the intensity up. Shadowboxing is great to add to your boxing practice, but only if you mimic a real fight, staying quick and aggressive (",{"text":907,"type":744,"marks":915},[916],{"type":769,"attrs":917},{"href":918,"uuid":48,"anchor":48,"target":772,"linktype":48},"https://www.youtube.com/watch?v=6owVbMeExtA&t=4s",{"text":920,"type":744},").",{"type":738,"attrs":922,"content":923},{"level":740},[924],{"text":925,"type":744},"What Is a Boxing Training Camp?",{"type":746,"content":927},[928,930,936],{"text":929,"type":744},"Some boxers opt to participate in a boxing training camp, often called a fight camp, which sets a definite training schedule for your boxing routine. This is where our name ",{"text":931,"type":744,"marks":932},"FightCamp",[933],{"type":769,"attrs":934},{"href":935,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":937,"type":744}," comes from. ",{"type":746,"content":939},[940,942,946,952],{"text":941,"type":744},"A short boxer’s training camp is ",{"text":760,"type":744,"marks":943},[944],{"type":763,"attrs":945},{"class":7},{"text":947,"type":744,"marks":948},"6-8 weeks while a longer training camp is 10-12 weeks",[949],{"type":769,"attrs":950},{"href":951,"uuid":48,"anchor":48,"target":772,"linktype":48},"https://boxingscience.co.uk/boxing-training-camp/",{"text":953,"type":744},". The training camps that are shorter tend to have a maximum of 2 spikes of additional workouts added to their training regimen. On the other hand, longer training camps will gradually increase to 2-3 spikes to their training volume.",{"type":746,"content":955},[956],{"text":957,"type":744},"Ultimately, if you are simply curious about how do boxers train, looking to get in shape, or want to adequately train for a boxing match, you will need to incorporate workouts and exercises that focus on endurance, stamina, and strength. Running, HIIT, mitt work, sparring, shadowboxing, strength and conditioning, weightlifting, and boxing drills are all great for a boxing routine. ",{"type":738,"attrs":959,"content":960},{"level":740},[961],{"text":962,"type":744},"Train Like a Fighter",{"type":746,"content":964},[965,967,972],{"text":966,"type":744},"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":931,"type":744,"marks":968},[969],{"type":769,"attrs":970},{"href":971,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":973,"type":744}," 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!”",{"type":738,"attrs":975,"content":977},{"level":976},3,[978],{"text":979,"type":744},"Related Articles",{"type":746,"content":981},[982,988,990,996,997,1003,1004,1010,1011,1017,1018,1024,1025,1031,1032],{"text":983,"type":744,"marks":984},"Step-By-Step Hand Wrapping (Traditional Boxing Wraps)",[985],{"type":769,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-hand-wrapping-traditional-boxing-wraps",{"type":989},"hard_break",{"text":991,"type":744,"marks":992},"How To Use Traditional Wraps with FightCamp",[993],{"type":769,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-to-use-traditional-wraps-with-fightcamp",{"type":989},{"text":998,"type":744,"marks":999},"Step-By-Step: How To Put On Boxing Quick Wraps",[1000],{"type":769,"attrs":1001},{"href":1002,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-how-to-put-on-boxing-quick-wraps",{"type":989},{"text":1005,"type":744,"marks":1006},"The COMPLETE Beginner’s Guide to Training Like a Boxer",[1007],{"type":769,"attrs":1008},{"href":1009,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":989},{"text":1012,"type":744,"marks":1013},"Boxing Workouts for Beginners with Punching (Heavy) Bag",[1014],{"type":769,"attrs":1015},{"href":1016,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-workouts-beginners-punching-heavy-bag",{"type":989},{"text":1019,"type":744,"marks":1020},"Five (5) At-Home Boxing Workouts for Beginners (Videos)",[1021],{"type":769,"attrs":1022},{"href":1023,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":989},{"text":1026,"type":744,"marks":1027},"What Equipment Do You Need to Start Boxing?",[1028],{"type":769,"attrs":1029},{"href":1030,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"type":989},{"text":1033,"type":744,"marks":1034},"How To Choose The Right Punching Bag For Your Workout",[1035],{"type":769,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1040,"component":118,"meta_info":1041,"meta_title":7,"block_image":1042,"cover_image":1043,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-05-21 00:00","article",{"_uid":1049,"title":1050,"plugin":43,"description":1051},"e8097d33-c930-4d91-93fc-778ce8d44c8e","Train for a Boxing Match - Boxing Routine | FightCamp","Want to learn how to train for a boxing match? Discover the perfect boxing routine at FightCamp and learn all about boxing training.",{"id":1053,"alt":1054,"name":7,"focus":48,"title":1054,"filename":1055,"copyright":7,"fieldtype":50},3349969,"FightCamp - Training for a Boxing Match","https://a.storyblok.com/f/115220/2400x990/0232584b3b/how-do-boxers-train-for-a-fight.jpg","Looking to train for your next BOXING fight? Boxers incorporate running, HIIT, strength training, conditioning work and boxing drills to get in fighting shape.",[],[],"how-do-boxers-train-for-a-fight","blogs/how-do-boxers-train-for-a-fight",-430,[],60887917,"258286dd-a383-4ac2-a6f5-fc39103bff82","2021-05-21T02:40:00.000Z","training/{{story.slug}}",[],["Reactive",1069],[1070,1248,1425,1806,1993,2277],{"name":1071,"created_at":1072,"published_at":1073,"updated_at":1074,"id":1075,"uuid":1076,"content":1077,"slug":1241,"full_slug":1242,"sort_by_date":48,"position":1243,"tag_list":1244,"is_startpage":9,"parent_id":1063,"meta_data":48,"group_id":1246,"first_published_at":1073,"release_id":48,"lang":60,"path":1066,"alternates":1247,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1078,"faqs":1079,"title":1071,"topic":1096,"author":1111,"content":1112,"category":1222,"schedule":1230,"component":1047,"meta_info":1231,"cover_image":1235,"description":1239,"contributors":1240},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1080,1084,1088,1092],{"_uid":1081,"answer":1082,"question":1083,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1085,"answer":1086,"question":1087,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1089,"answer":1090,"question":1091,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1093,"answer":1094,"question":1095,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1097,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1109,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1110,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1098,"component":39,"meta_info":1106,"block_image":1107,"cover_image":1108,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1099,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1104,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1100,"component":118,"meta_info":1101,"meta_title":7,"block_image":1102,"cover_image":1103,"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":735,"content":1113},[1114,1118,1123,1143,1148,1152,1157,1160,1165,1177,1182,1195,1200,1204,1208,1218],{"type":746,"content":1115},[1116],{"text":1117,"type":744},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":738,"attrs":1119,"content":1120},{"level":740},[1121],{"text":1122,"type":744},"Practice, Practice, Practice",{"type":746,"content":1124},[1125,1127,1132,1134,1141],{"text":1126,"type":744},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1128,"type":744,"marks":1129},"always",[1130],{"type":1131},"italic",{"text":1133,"type":744}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1135,"type":744,"marks":1136},"mirror",[1137],{"type":769,"attrs":1138},{"href":1139,"uuid":48,"anchor":48,"custom":1140,"target":772,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1142,"type":744}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":738,"attrs":1144,"content":1145},{"level":976},[1146],{"text":1147,"type":744},"Shoulder Touch Drill",{"type":746,"content":1149},[1150],{"text":1151,"type":744},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":738,"attrs":1153,"content":1154},{"level":976},[1155],{"text":1156,"type":744},"Cobra Bag",{"type":746,"content":1158},[1159],{"text":1086,"type":744},{"type":738,"attrs":1161,"content":1162},{"level":976},[1163],{"text":1164,"type":744},"Sparring",{"type":746,"content":1166},[1167,1169,1175],{"text":1168,"type":744},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1164,"type":744,"marks":1170},[1171],{"type":769,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"custom":1174,"target":772,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1176,"type":744}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":738,"attrs":1178,"content":1179},{"level":976},[1180],{"text":1181,"type":744},"“Free flow” mitt work",{"type":746,"content":1183},[1184,1186,1193],{"text":1185,"type":744},"Free flow ",{"text":1187,"type":744,"marks":1188},"mitt work",[1189],{"type":769,"attrs":1190},{"href":1191,"uuid":48,"anchor":48,"custom":1192,"target":772,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1194,"type":744}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":738,"attrs":1196,"content":1197},{"level":976},[1198],{"text":1199,"type":744},"Think Fast",{"type":746,"content":1201},[1202],{"text":1203,"type":744},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":738,"attrs":1205,"content":1206},{"level":740},[1207],{"text":962,"type":744},{"type":746,"content":1209},[1210,1211,1216],{"text":966,"type":744},{"text":931,"type":744,"marks":1212},[1213],{"type":769,"attrs":1214},{"href":971,"uuid":48,"anchor":48,"custom":1215,"target":772,"linktype":13},{},{"text":1217,"type":744}," 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":1219},[1220],{"text":1221,"type":744},"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":1223,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1224,"component":118,"meta_info":1225,"meta_title":7,"block_image":1226,"cover_image":1227,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1232,"title":1233,"plugin":43,"description":1234},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1236,"alt":1237,"name":7,"focus":7,"title":1237,"filename":1238,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1245],"featured","82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1249,"created_at":1250,"published_at":1251,"updated_at":1252,"id":1253,"uuid":1254,"content":1255,"slug":1419,"full_slug":1420,"sort_by_date":48,"position":1421,"tag_list":1422,"is_startpage":9,"parent_id":1063,"meta_data":48,"group_id":1423,"first_published_at":1251,"release_id":48,"lang":60,"path":1066,"alternates":1424,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1256,"faqs":1257,"title":1249,"topic":1274,"author":1111,"content":1289,"category":1400,"schedule":1408,"component":1047,"meta_info":1409,"cover_image":1413,"description":1417,"contributors":1418},"52144e3e-d0cf-4037-a459-fad9641f4053",[1258,1262,1266,1270],{"_uid":1259,"answer":1260,"question":1261,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1263,"answer":1264,"question":1265,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1267,"answer":1268,"question":1269,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1271,"answer":1272,"question":1273,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1275,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1287,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1276,"component":39,"meta_info":1284,"block_image":1285,"cover_image":1286,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1277,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1282,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1278,"component":118,"meta_info":1279,"meta_title":7,"block_image":1280,"cover_image":1281,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":1290},[1291,1295,1300,1305,1318,1322,1327,1331,1336,1347,1352,1365,1370,1383,1387,1397],{"type":746,"content":1292},[1293],{"text":1294,"type":744},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":738,"attrs":1296,"content":1297},{"level":740},[1298],{"text":1299,"type":744},"4 Ways To Tire Out Your Opponent",{"type":738,"attrs":1301,"content":1302},{"level":976},[1303],{"text":1304,"type":744},"A Consistent Body Attack",{"type":746,"content":1306},[1307,1309,1316],{"text":1308,"type":744},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1310,"type":744,"marks":1311},"opponent’s body",[1312],{"type":769,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1317,"type":744},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":746,"content":1319},[1320],{"text":1321,"type":744},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":738,"attrs":1323,"content":1324},{"level":976},[1325],{"text":1326,"type":744},"Constant Pressure",{"type":746,"content":1328},[1329],{"text":1330,"type":744},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":738,"attrs":1332,"content":1333},{"level":976},[1334],{"text":1335,"type":744},"Cut Off the Ring ",{"type":746,"content":1337},[1338,1345],{"text":1339,"type":744,"marks":1340},"Cutting off the space",[1341],{"type":769,"attrs":1342},{"href":1343,"uuid":48,"anchor":48,"custom":1344,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1346,"type":744}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":738,"attrs":1348,"content":1349},{"level":976},[1350],{"text":1351,"type":744},"Attack the Arms",{"type":746,"content":1353},[1354,1356,1363],{"text":1355,"type":744},"This is a favorite trick of ",{"text":1357,"type":744,"marks":1358},"Canelo Alvarez",[1359],{"type":769,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"custom":1362,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1364,"type":744}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":738,"attrs":1366,"content":1367},{"level":740},[1368],{"text":1369,"type":744},"Sapping Their Strength",{"type":746,"content":1371},[1372,1374,1381],{"text":1373,"type":744},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1375,"type":744,"marks":1376},"Mike Tyson",[1377],{"type":769,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"custom":1380,"target":772,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1382,"type":744}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":738,"attrs":1384,"content":1385},{"level":740},[1386],{"text":962,"type":744},{"type":746,"content":1388},[1389,1390,1395],{"text":966,"type":744},{"text":931,"type":744,"marks":1391},[1392],{"type":769,"attrs":1393},{"href":971,"uuid":48,"anchor":48,"custom":1394,"target":772,"linktype":13},{},{"text":1396,"type":744}," 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":1398},[1399],{"text":1221,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1401,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1406,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1402,"component":118,"meta_info":1403,"meta_title":7,"block_image":1404,"cover_image":1405,"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},[],[],"2022-12-13 00:00",{"_uid":1410,"title":1411,"plugin":43,"description":1412},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1414,"alt":1415,"name":7,"focus":48,"title":1415,"filename":1416,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1245],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1426,"created_at":1427,"published_at":1428,"updated_at":1429,"id":1430,"uuid":1431,"content":1432,"slug":1799,"full_slug":1800,"sort_by_date":48,"position":1801,"tag_list":1802,"is_startpage":9,"parent_id":1063,"meta_data":48,"group_id":1803,"first_published_at":1804,"release_id":48,"lang":60,"path":1066,"alternates":1805,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1433,"faqs":1434,"title":1426,"topic":1463,"author":1478,"content":1479,"category":1780,"schedule":1788,"component":1047,"meta_info":1789,"cover_image":1793,"description":1797,"contributors":1798},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1435,1439,1443,1447,1451,1455,1459],{"_uid":1436,"answer":1437,"question":1438,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1440,"answer":1441,"question":1442,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1444,"answer":1445,"question":1446,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1448,"answer":1449,"question":1450,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1452,"answer":1453,"question":1454,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1456,"answer":1457,"question":1458,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1460,"answer":1461,"question":1462,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1464,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1476,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1465,"component":39,"meta_info":1473,"block_image":1474,"cover_image":1475,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1466,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1467,"component":118,"meta_info":1468,"meta_title":7,"block_image":1469,"cover_image":1470,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1480},[1481,1486,1490,1494,1498,1518,1522,1526,1530,1535,1539,1583,1588,1592,1606,1610,1633,1638,1642,1710,1715,1719,1739,1744,1758,1762,1767,1777],{"type":738,"attrs":1482,"content":1483},{"level":740},[1484],{"text":1485,"type":744},"Boxing Terminology",{"type":746,"content":1487},[1488],{"text":1489,"type":744},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":738,"attrs":1491,"content":1492},{"level":740},[1493],{"text":1438,"type":744},{"type":746,"content":1495},[1496],{"text":1497,"type":744},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":776,"content":1499},[1500,1506],{"type":779,"content":1501},[1502],{"type":746,"content":1503},[1504],{"text":1505,"type":744},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":779,"content":1507},[1508],{"type":746,"content":1509},[1510,1512,1516],{"text":1511,"type":744},"Southpaw Stance",{"text":760,"type":744,"marks":1513},[1514],{"type":1515},"bold",{"text":1517,"type":744},"– Standing with your right foot farther out in front than your left foot",{"type":738,"attrs":1519,"content":1520},{"level":740},[1521],{"text":1442,"type":744},{"type":746,"content":1523},[1524],{"text":1525,"type":744},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":746,"content":1527},[1528],{"text":1529,"type":744},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":738,"attrs":1531,"content":1532},{"level":976},[1533],{"text":1534,"type":744},"Boxing Punches",{"type":746,"content":1536},[1537],{"text":1538,"type":744},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":776,"content":1540},[1541,1547,1553,1559,1565,1571,1577],{"type":779,"content":1542},[1543],{"type":746,"content":1544},[1545],{"text":1546,"type":744},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":779,"content":1548},[1549],{"type":746,"content":1550},[1551],{"text":1552,"type":744},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":779,"content":1554},[1555],{"type":746,"content":1556},[1557],{"text":1558,"type":744},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":779,"content":1560},[1561],{"type":746,"content":1562},[1563],{"text":1564,"type":744},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":779,"content":1566},[1567],{"type":746,"content":1568},[1569],{"text":1570,"type":744},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":779,"content":1572},[1573],{"type":746,"content":1574},[1575],{"text":1576,"type":744},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":779,"content":1578},[1579],{"type":746,"content":1580},[1581],{"text":1582,"type":744},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":738,"attrs":1584,"content":1585},{"level":976},[1586],{"text":1587,"type":744},"Boxing Movements",{"type":746,"content":1589},[1590],{"text":1591,"type":744},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":776,"content":1593},[1594,1600],{"type":779,"content":1595},[1596],{"type":746,"content":1597},[1598],{"text":1599,"type":744},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":779,"content":1601},[1602],{"type":746,"content":1603},[1604],{"text":1605,"type":744},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":746,"content":1607},[1608],{"text":1609,"type":744},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":776,"content":1611},[1612,1627],{"type":779,"content":1613},[1614],{"type":746,"content":1615},[1616,1625],{"text":1617,"type":744,"marks":1618},"Shoulder Roll",[1619,1623],{"type":769,"attrs":1620},{"href":1621,"uuid":48,"anchor":48,"custom":1622,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1624},"underline",{"text":1626,"type":744}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":779,"content":1628},[1629],{"type":746,"content":1630},[1631],{"text":1632,"type":744},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":738,"attrs":1634,"content":1635},{"level":976},[1636],{"text":1637,"type":744},"Boxing Training",{"type":746,"content":1639},[1640],{"text":1641,"type":744},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1643,"attrs":1644,"content":1647},"ordered_list",{"order":1645},{"order":1646},1,[1648,1654,1660,1674,1687],{"type":779,"content":1649},[1650],{"type":746,"content":1651},[1652],{"text":1653,"type":744},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":779,"content":1655},[1656],{"type":746,"content":1657},[1658],{"text":1659,"type":744},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":779,"content":1661},[1662],{"type":746,"content":1663},[1664,1672],{"text":1665,"type":744,"marks":1666},"Mittwork",[1667,1671],{"type":769,"attrs":1668},{"href":1669,"uuid":48,"anchor":48,"custom":1670,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1624},{"text":1673,"type":744}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":779,"content":1675},[1676],{"type":746,"content":1677},[1678,1685],{"text":1164,"type":744,"marks":1679},[1680,1684],{"type":769,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"custom":1683,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1624},{"text":1686,"type":744}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":779,"content":1688},[1689],{"type":746,"content":1690},[1691,1699,1701,1708],{"text":1692,"type":744,"marks":1693},"Roadwork",[1694,1698],{"type":769,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"custom":1697,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1624},{"text":1700,"type":744}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1702,"type":744,"marks":1703},"roadwork drills",[1704,1707],{"type":769,"attrs":1705},{"href":1696,"uuid":48,"anchor":48,"custom":1706,"target":772,"linktype":13},{},{"type":1624},{"text":1709,"type":744}," to add to your boxer training.",{"type":738,"attrs":1711,"content":1712},{"level":976},[1713],{"text":1714,"type":744},"Heavy Bag Training",{"type":746,"content":1716},[1717],{"text":1718,"type":744},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":776,"content":1720},[1721,1727,1733],{"type":779,"content":1722},[1723],{"type":746,"content":1724},[1725],{"text":1726,"type":744},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":779,"content":1728},[1729],{"type":746,"content":1730},[1731],{"text":1732,"type":744},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":779,"content":1734},[1735],{"type":746,"content":1736},[1737],{"text":1738,"type":744},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":738,"attrs":1740,"content":1741},{"level":976},[1742],{"text":1743,"type":744},"Recovery",{"type":746,"content":1745},[1746,1748,1756],{"text":1747,"type":744},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1749,"type":744,"marks":1750},"interview with FightCamp Trainer Coach PJ",[1751,1755],{"type":769,"attrs":1752},{"href":1753,"uuid":48,"anchor":48,"custom":1754,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1624},{"text":1757,"type":744},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":746,"content":1759},[1760],{"text":1761,"type":744},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":738,"attrs":1763,"content":1764},{"level":740},[1765],{"text":1766,"type":744},"Talk and Train Like a Fighter",{"type":746,"content":1768},[1769,1770,1776],{"text":966,"type":744},{"text":931,"type":744,"marks":1771},[1772,1775],{"type":769,"attrs":1773},{"href":971,"uuid":48,"anchor":48,"custom":1774,"target":772,"linktype":13},{},{"type":1624},{"text":1217,"type":744},{"type":746,"content":1778},[1779],{"text":1221,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"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},[],[],"2023-01-22 00:00",{"_uid":1790,"title":1791,"plugin":43,"description":1792},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1794,"alt":1795,"name":7,"focus":7,"title":1795,"filename":1796,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1245],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1807,"created_at":1808,"published_at":1809,"updated_at":1810,"id":1811,"uuid":1812,"content":1813,"slug":1986,"full_slug":1987,"sort_by_date":48,"position":1988,"tag_list":1989,"is_startpage":9,"parent_id":1063,"meta_data":48,"group_id":1990,"first_published_at":1991,"release_id":48,"lang":60,"path":1066,"alternates":1992,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1814,"faqs":1815,"title":1832,"topic":1833,"author":1848,"content":1849,"category":1970,"schedule":1978,"component":1047,"meta_info":1979,"cover_image":1982,"description":1981,"contributors":1985},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1816,1820,1824,1828],{"_uid":1817,"answer":1818,"question":1819,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1821,"answer":1822,"question":1823,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1825,"answer":1826,"question":1827,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1829,"answer":1830,"question":1831,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1834,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1846,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1847,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1835,"component":39,"meta_info":1843,"block_image":1844,"cover_image":1845,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1836,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1841,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1837,"component":118,"meta_info":1838,"meta_title":7,"block_image":1839,"cover_image":1840,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":1850},[1851,1864,1869,1874,1889,1892,1897,1908,1911,1916,1927,1931,1935,1940,1953,1957,1966],{"type":746,"content":1852},[1853,1855,1862],{"text":1854,"type":744},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1856,"type":744,"marks":1857},"shadowboxing",[1858],{"type":769,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1863,"type":744}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":738,"attrs":1865,"content":1866},{"level":740},[1867],{"text":1868,"type":744},"Why You Should Practice Shadowboxing With Hand Weights",{"type":738,"attrs":1870,"content":1871},{"level":976},[1872],{"text":1873,"type":744},"1. Speed",{"type":1875,"attrs":1876},"blok",{"id":1877,"body":1878},"58589914-3cf9-454d-8369-7218c807f59a",[1879],{"url":1880,"_uid":1882,"image":1883,"component":1887,"copyright_details":1888},{"id":7,"url":7,"linktype":1881,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1884,"alt":1885,"name":7,"focus":48,"title":1885,"filename":1886,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":746,"content":1890},[1891],{"text":1822,"type":744},{"type":738,"attrs":1893,"content":1894},{"level":976},[1895],{"text":1896,"type":744},"2. Arm Endurance",{"type":1875,"attrs":1898},{"id":1877,"body":1899},[1900],{"url":1901,"_uid":1902,"image":1903,"component":1887,"copyright_details":1907},{"id":7,"url":7,"linktype":1881,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1904,"alt":1905,"name":7,"focus":48,"title":1905,"filename":1906,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":746,"content":1909},[1910],{"text":1826,"type":744},{"type":738,"attrs":1912,"content":1913},{"level":976},[1914],{"text":1915,"type":744},"3. Cardiovascular Conditioning",{"type":1875,"attrs":1917},{"id":1877,"body":1918},[1919],{"url":1920,"_uid":1921,"image":1922,"component":1887,"copyright_details":1926},{"id":7,"url":7,"linktype":1881,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1923,"alt":1924,"name":7,"focus":48,"title":1924,"filename":1925,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":746,"content":1928},[1929],{"text":1930,"type":744},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":746,"content":1932},[1933],{"text":1934,"type":744},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":738,"attrs":1936,"content":1937},{"level":740},[1938],{"text":1939,"type":744},"Amp Up Your Training",{"type":746,"content":1941},[1942,1944,1951],{"text":1943,"type":744},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1945,"type":744,"marks":1946},"FightCamp Facebook Community",[1947],{"type":769,"attrs":1948},{"href":1949,"uuid":48,"anchor":48,"custom":1950,"target":772,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1952,"type":744}," and let me know.",{"type":738,"attrs":1954,"content":1955},{"level":740},[1956],{"text":962,"type":744},{"type":746,"content":1958},[1959,1960,1965],{"text":966,"type":744},{"text":931,"type":744,"marks":1961},[1962],{"type":769,"attrs":1963},{"href":971,"uuid":48,"anchor":48,"custom":1964,"target":772,"linktype":13},{},{"text":1396,"type":744},{"type":746,"content":1967},[1968],{"text":1969,"type":744},"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":1971,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1976,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1972,"component":118,"meta_info":1973,"meta_title":7,"block_image":1974,"cover_image":1975,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1980,"title":1832,"plugin":43,"description":1981},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1983,"alt":1807,"name":7,"focus":48,"title":1807,"filename":1984,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1245],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1994,"created_at":1995,"published_at":1996,"updated_at":1997,"id":1998,"uuid":1999,"content":2000,"slug":2270,"full_slug":2271,"sort_by_date":48,"position":2272,"tag_list":2273,"is_startpage":9,"parent_id":1063,"meta_data":48,"group_id":2274,"first_published_at":2275,"release_id":48,"lang":60,"path":1066,"alternates":2276,"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":2001,"faqs":2002,"title":1994,"topic":2019,"author":1111,"content":2034,"category":2251,"schedule":2259,"component":1047,"meta_info":2260,"cover_image":2264,"description":2268,"contributors":2269},"0970fa5a-5687-49ba-9c33-b7285372264c",[2003,2007,2011,2015],{"_uid":2004,"answer":2005,"question":2006,"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":2008,"answer":2009,"question":2010,"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":2012,"answer":2013,"question":2014,"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":2016,"answer":2017,"question":2018,"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":2020,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2032,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2021,"component":39,"meta_info":2029,"block_image":2030,"cover_image":2031,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2022,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2027,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2023,"component":118,"meta_info":2024,"meta_title":7,"block_image":2025,"cover_image":2026,"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":735,"content":2035},[2036,2041,2060,2065,2070,2074,2106,2110,2115,2125,2145,2149,2154,2158,2184,2188,2214,2218,2223,2235,2239,2248],{"type":738,"attrs":2037,"content":2038},{"level":740},[2039],{"text":2040,"type":744},"How to Get Better Head Movement in Boxing",{"type":746,"content":2042},[2043,2045,2052,2054,2058],{"text":2044,"type":744},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2046,"type":744,"marks":2047},"movements",[2048],{"type":769,"attrs":2049},{"href":2050,"uuid":48,"anchor":48,"custom":2051,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2053,"type":744}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2055,"type":744,"marks":2056},"employ",[2057],{"type":1131},{"text":2059,"type":744}," 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":738,"attrs":2061,"content":2062},{"level":740},[2063],{"text":2064,"type":744},"3 Boxing Head Movement Drills",{"type":738,"attrs":2066,"content":2067},{"level":976},[2068],{"text":2069,"type":744},"The 5 Point Pivot Drill",{"type":746,"content":2071},[2072],{"text":2073,"type":744},"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":776,"content":2075},[2076,2082,2088,2094,2100],{"type":779,"content":2077},[2078],{"type":746,"content":2079},[2080],{"text":2081,"type":744},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":779,"content":2083},[2084],{"type":746,"content":2085},[2086],{"text":2087,"type":744},"Weave under to the other side (to avoid hooks)",{"type":779,"content":2089},[2090],{"type":746,"content":2091},[2092],{"text":2093,"type":744},"Pull back/sway (good for avoiding uppercuts)",{"type":779,"content":2095},[2096],{"type":746,"content":2097},[2098],{"text":2099,"type":744},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":779,"content":2101},[2102],{"type":746,"content":2103},[2104],{"text":2105,"type":744},"Throw a punch (it's important that defense and offense are fluid) ",{"type":746,"content":2107},[2108],{"text":2109,"type":744},"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":738,"attrs":2111,"content":2112},{"level":976},[2113],{"text":2114,"type":744},"Frame and Shoot Drill",{"type":746,"content":2116},[2117,2119,2123],{"text":2118,"type":744},"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":2120,"type":744,"marks":2121},"will",[2122],{"type":1131},{"text":2124,"type":744}," 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":776,"content":2126},[2127,2133,2139],{"type":779,"content":2128},[2129],{"type":746,"content":2130},[2131],{"text":2132,"type":744},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":779,"content":2134},[2135],{"type":746,"content":2136},[2137],{"text":2138,"type":744},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":779,"content":2140},[2141],{"type":746,"content":2142},[2143],{"text":2144,"type":744},"Once you know what feels best, throw a punch from that position. ",{"type":746,"content":2146},[2147],{"text":2148,"type":744},"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":738,"attrs":2150,"content":2151},{"level":976},[2152],{"text":2153,"type":744},"The Line Drill",{"type":746,"content":2155},[2156],{"text":2157,"type":744},"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":776,"content":2159},[2160,2166,2172,2178],{"type":779,"content":2161},[2162],{"type":746,"content":2163},[2164],{"text":2165,"type":744},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":779,"content":2167},[2168],{"type":746,"content":2169},[2170],{"text":2171,"type":744}," 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":779,"content":2173},[2174],{"type":746,"content":2175},[2176],{"text":2177,"type":744},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":779,"content":2179},[2180],{"type":746,"content":2181},[2182],{"text":2183,"type":744},"Repeat step 1",{"type":746,"content":2185},[2186],{"text":2187,"type":744},"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":776,"content":2189},[2190,2196,2202,2208],{"type":779,"content":2191},[2192],{"type":746,"content":2193},[2194],{"text":2195,"type":744},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":779,"content":2197},[2198],{"type":746,"content":2199},[2200],{"text":2201,"type":744},"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":779,"content":2203},[2204],{"type":746,"content":2205},[2206],{"text":2207,"type":744},"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":779,"content":2209},[2210],{"type":746,"content":2211},[2212],{"text":2213,"type":744},"Return to neutral and repeat the sequence",{"type":746,"content":2215},[2216],{"text":2217,"type":744},"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":738,"attrs":2219,"content":2220},{"level":740},[2221],{"text":2222,"type":744},"Keep Your Head Moving",{"type":746,"content":2224},[2225,2227,2233],{"text":2226,"type":744},"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":2046,"type":744,"marks":2228},[2229],{"type":769,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2234,"type":744}," 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":738,"attrs":2236,"content":2237},{"level":740},[2238],{"text":962,"type":744},{"type":746,"content":2240},[2241,2242,2247],{"text":966,"type":744},{"text":931,"type":744,"marks":2243},[2244],{"type":769,"attrs":2245},{"href":971,"uuid":48,"anchor":48,"custom":2246,"target":772,"linktype":13},{},{"text":1396,"type":744},{"type":746,"content":2249},[2250],{"text":1969,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2252,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2257,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2253,"component":118,"meta_info":2254,"meta_title":7,"block_image":2255,"cover_image":2256,"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":2261,"title":2262,"plugin":43,"description":2263},"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":2265,"alt":2266,"name":7,"focus":7,"title":2266,"filename":2267,"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,[1245],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2278,"created_at":2279,"published_at":2280,"updated_at":2281,"id":2282,"uuid":2283,"content":2284,"slug":2692,"full_slug":2693,"sort_by_date":48,"position":2694,"tag_list":2695,"is_startpage":9,"parent_id":1063,"meta_data":48,"group_id":2696,"first_published_at":2697,"release_id":48,"lang":60,"path":1066,"alternates":2698,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2285,"faqs":2286,"title":2278,"topic":2307,"author":1848,"content":2322,"category":2676,"schedule":2684,"component":1047,"meta_info":2685,"cover_image":2688,"description":2687,"contributors":2691},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2287,2291,2295,2299,2303],{"_uid":2288,"answer":2289,"question":2290,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2292,"answer":2293,"question":2294,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2296,"answer":2297,"question":2298,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2300,"answer":2301,"question":2302,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2304,"answer":2305,"question":2306,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2308,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2320,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2309,"component":39,"meta_info":2317,"block_image":2318,"cover_image":2319,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2310,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2315,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2311,"component":118,"meta_info":2312,"meta_title":7,"block_image":2313,"cover_image":2314,"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":735,"content":2323},[2324,2328,2331,2344,2349,2354,2419,2424,2450,2455,2459,2464,2472,2484,2489,2500,2505,2516,2521,2532,2537,2549,2554,2565,2570,2590,2595,2600,2620,2625,2644,2649,2662,2666],{"type":746,"content":2325},[2326],{"text":2327,"type":744},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":746,"content":2329},[2330],{"text":2289,"type":744},{"type":1875,"attrs":2332},{"id":2333,"body":2334},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2335],{"_uid":2336,"link":2337,"image":2339,"title":2341,"component":2343},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2338,"linktype":13,"fieldtype":14,"cached_url":2338},"https://pin.it/2zdpNMs",{"id":2340,"alt":2341,"name":7,"focus":48,"title":2341,"filename":2342,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":738,"attrs":2345,"content":2346},{"level":740},[2347],{"text":2348,"type":744},"Top Rock Step-By-Step",{"type":738,"attrs":2350,"content":2351},{"level":976},[2352],{"text":2353,"type":744},"The Feet",{"type":776,"content":2355},[2356,2362,2382,2388,2407,2413],{"type":779,"content":2357},[2358],{"type":746,"content":2359},[2360],{"text":2361,"type":744},"Begin by starting in an athletic stance on the balls of your feet",{"type":779,"content":2363},[2364,2368],{"type":746,"content":2365},[2366],{"text":2367,"type":744},"To start, being by doing a “step out”",{"type":776,"content":2369},[2370,2376],{"type":779,"content":2371},[2372],{"type":746,"content":2373},[2374],{"text":2375,"type":744},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":779,"content":2377},[2378],{"type":746,"content":2379},[2380],{"text":2381,"type":744},"Pause for a half-second",{"type":779,"content":2383},[2384],{"type":746,"content":2385},[2386],{"text":2387,"type":744},"Return to the starting stance by performing a slight hop backward",{"type":779,"content":2389},[2390,2394],{"type":746,"content":2391},[2392],{"text":2393,"type":744},"Once returned, perform the opposite foot “step out”",{"type":776,"content":2395},[2396,2402],{"type":779,"content":2397},[2398],{"type":746,"content":2399},[2400],{"text":2401,"type":744},"Make sure the step out is in front of the opposite foot and crosses over",{"type":779,"content":2403},[2404],{"type":746,"content":2405},[2406],{"text":2381,"type":744},{"type":779,"content":2408},[2409],{"type":746,"content":2410},[2411],{"text":2412,"type":744},"Hop back to the starting position",{"type":779,"content":2414},[2415],{"type":746,"content":2416},[2417],{"text":2418,"type":744},"Continue Top Rocking for the remainder of the set",{"type":738,"attrs":2420,"content":2421},{"level":976},[2422],{"text":2423,"type":744},"The Arms",{"type":776,"content":2425},[2426,2432,2438,2444],{"type":779,"content":2427},[2428],{"type":746,"content":2429},[2430],{"text":2431,"type":744},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":779,"content":2433},[2434],{"type":746,"content":2435},[2436],{"text":2437,"type":744},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":779,"content":2439},[2440],{"type":746,"content":2441},[2442],{"text":2443,"type":744},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":779,"content":2445},[2446],{"type":746,"content":2447},[2448],{"text":2449,"type":744},"Continue using this arm motion to help with rhythm and balance",{"type":738,"attrs":2451,"content":2452},{"level":740},[2453],{"text":2454,"type":744},"Movement Key Points",{"type":746,"content":2456},[2457],{"text":2458,"type":744},"Here are some key things to focus on while performing the Top 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chest",{"type":1875,"attrs":2490},{"id":2474,"body":2491},[2492],{"url":2493,"_uid":2494,"image":2495,"component":1887,"copyright_details":2499},{"id":7,"url":7,"linktype":1881,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2496,"alt":2497,"name":7,"focus":48,"title":2497,"filename":2498,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":738,"attrs":2501,"content":2502},{"level":976},[2503],{"text":2504,"type":744},"One foot should cross at a time",{"type":1875,"attrs":2506},{"id":2474,"body":2507},[2508],{"url":2509,"_uid":2510,"image":2511,"component":1887,"copyright_details":2515},{"id":7,"url":7,"linktype":1881,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2512,"alt":2513,"name":7,"focus":48,"title":2513,"filename":2514,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a 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