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You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. One of the best exercise movements you can do is the plank.\n\nThere are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.","What is the around the world plank?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bfff6850-65a1-41a0-acee-46f7569aec72","Follow these steps to do an around the world plank properly:\n- Begin in a high plank position with your hands directly underneath your shoulders\n- Draw your belly button towards your spine\n- Squeeze and contract your glutes\n- This is your starting position\n- From here, raise your right arm off of the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Next, raise your right leg off the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Raise your left arm off of the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Next, raise your left leg off the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Continue this pattern until you are finished with the set","How do you do an around the world plank?",{"_uid":676,"answer":677,"question":678,"component":670},"14b50ed6-b8e9-48fe-afa0-13fe059696ca","Key points to focus on while performing Around the World Planks:\n- Keep your back flat\n- Focus on maintaining a braced core and not letting your hips rise or fall\n- Keep your neck in a neutral position with your spine straight\n- Looking down or slightly forward is best\n- Focus on keeping your hips and core stable\n- Execute each arm and leg raise slowly and in a controlled manner\n- Pretend there is a glass of water on your back and you don't want to spill it\n- Your feet should be slightly wider than your hips\n- The wider your base, the more stable you will be","What are some key points to focus on when doing around the world planks?",{"_uid":680,"answer":681,"question":682,"component":670},"5e4c3fe1-f9dd-4b46-898a-72e28ee420c8","When you do an around the world plank, you use the following muscles:\n- Rectus Abdominis\n- Obliques\n- Erector Spinae\n- Quadriceps\n- Glutes\n- Shoulders\n- Hip Flexors","What muscles do you use in an around the world plank?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":113,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":723,"content":724},"doc",[725,731,735,749,756,837,842,846,852,860,873,878,886,897,902,916,927,932,940,950,955,963,974,975,980,1024,1029,1034,1056,1061,1074,1079,1095,1100,1104,1109],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"When it comes to having a functional and strong core, crunches just aren’t going to cut it. You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. The plank has all of this and more!","text",{"type":726,"content":732},[733],{"text":734,"type":730},"There are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.",{"type":736,"attrs":737},"blok",{"id":738,"body":739},"190eca4b-7924-4212-b918-a8bcd5e04a0e",[740],{"_uid":741,"link":742,"image":744,"title":746,"component":748},"i-6a1b5008-be75-44f3-bb7c-7f53d3f43b22",{"id":7,"url":743,"linktype":13,"fieldtype":14,"cached_url":743},"https://youtu.be/I_8weynhyzM",{"id":745,"alt":746,"name":7,"focus":48,"title":746,"filename":747,"copyright":7,"fieldtype":50},4476364,"Around The World Plank | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/5c2d81329d/around-the-world-plank-fightcamp-proper-form-technique.png","image_video_link",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":730},"Around The World Plank",{"type":757,"content":758},"bullet_list",[759,786,792,798,804,809,815,820,826,831],{"type":760,"content":761},"list_item",[762,766],{"type":726,"content":763},[764],{"text":765,"type":730},"Begin in a high plank position with your hands directly underneath your shoulders",{"type":757,"content":767},[768,774,780],{"type":760,"content":769},[770],{"type":726,"content":771},[772],{"text":773,"type":730},"Draw your belly button towards your spine",{"type":760,"content":775},[776],{"type":726,"content":777},[778],{"text":779,"type":730},"Squeeze and contract your glutes",{"type":760,"content":781},[782],{"type":726,"content":783},[784],{"text":785,"type":730},"This is your starting position",{"type":760,"content":787},[788],{"type":726,"content":789},[790],{"text":791,"type":730},"From here, raise your right arm off of the ground until it is parallel to the floor",{"type":760,"content":793},[794],{"type":726,"content":795},[796],{"text":797,"type":730},"Pause for a second, and return to the starting position",{"type":760,"content":799},[800],{"type":726,"content":801},[802],{"text":803,"type":730},"Next, raise your right leg off the ground until it is parallel to the floor",{"type":760,"content":805},[806],{"type":726,"content":807},[808],{"text":797,"type":730},{"type":760,"content":810},[811],{"type":726,"content":812},[813],{"text":814,"type":730},"Raise your left leg off of the ground until it is parallel to the floor",{"type":760,"content":816},[817],{"type":726,"content":818},[819],{"text":797,"type":730},{"type":760,"content":821},[822],{"type":726,"content":823},[824],{"text":825,"type":730},"Next, raise your left arm off the ground until it is parallel to the floor",{"type":760,"content":827},[828],{"type":726,"content":829},[830],{"text":797,"type":730},{"type":760,"content":832},[833],{"type":726,"content":834},[835],{"text":836,"type":730},"Continue this pattern until you are finished with the set",{"type":750,"attrs":838,"content":839},{"level":752},[840],{"text":841,"type":730},"Movement Key Points",{"type":726,"content":843},[844],{"text":845,"type":730},"Key points to focus on while performing Around the World Planks:",{"type":750,"attrs":847,"content":849},{"level":848},3,[850],{"text":851,"type":730},"Keep your back flat",{"type":757,"content":853},[854],{"type":760,"content":855},[856],{"type":726,"content":857},[858],{"text":859,"type":730},"Focus on maintaining a braced core and not letting your hips rise or fall",{"type":736,"attrs":861},{"id":738,"body":862},[863],{"url":864,"_uid":866,"image":867,"component":871,"copyright_details":872},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"story","i-546654cf-5a12-4f67-9bf9-e34e6f8c78e3",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},4476443,"Keep a flat back","https://a.storyblok.com/f/115220/700x1100/ae1453e882/keep_a_flat_back.png","content_image",[],{"type":750,"attrs":874,"content":875},{"level":848},[876],{"text":877,"type":730},"Keep your neck straight",{"type":757,"content":879},[880],{"type":760,"content":881},[882],{"type":726,"content":883},[884],{"text":885,"type":730},"Keep your neck in a neutral position with your spine straight",{"type":736,"attrs":887},{"id":738,"body":888},[889],{"url":890,"_uid":891,"image":892,"component":871,"copyright_details":896},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-37df4480-daa1-446f-8cb2-babc46b66be9",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},4476449,"Neck straight","https://a.storyblok.com/f/115220/700x1100/569ecbe7d5/neck_straight.png",[],{"type":750,"attrs":898,"content":899},{"level":848},[900],{"text":901,"type":730},"Focus on keeping your hips and core stable",{"type":757,"content":903},[904,910],{"type":760,"content":905},[906],{"type":726,"content":907},[908],{"text":909,"type":730},"Execute each arm and leg raise slowly and in a controlled manner",{"type":760,"content":911},[912],{"type":726,"content":913},[914],{"text":915,"type":730},"Pretend there is a glass of water on your back and you don't want to spill it",{"type":736,"attrs":917},{"id":738,"body":918},[919],{"url":920,"_uid":921,"image":922,"component":871,"copyright_details":926},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-95fb1319-251b-4dec-a300-93f4d33339d1",{"id":923,"alt":924,"name":7,"focus":48,"title":924,"filename":925,"copyright":7,"fieldtype":50},4476450,"Keep hips and core stable","https://a.storyblok.com/f/115220/700x1100/d3f8a426ff/keep_hips_core_stable.png",[],{"type":750,"attrs":928,"content":929},{"level":848},[930],{"text":931,"type":730},"Look straight ahead",{"type":757,"content":933},[934],{"type":760,"content":935},[936],{"type":726,"content":937},[938],{"text":939,"type":730},"Looking down or slightly forward is best",{"type":736,"attrs":941},{"id":738,"body":942},[943],{"url":944,"_uid":945,"image":946,"component":871,"copyright_details":949},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-60831100-d890-4384-a007-fec0aa38862b",{"id":947,"alt":931,"name":7,"focus":48,"title":931,"filename":948,"copyright":7,"fieldtype":50},4476618,"https://a.storyblok.com/f/115220/700x1100/e38f13c0e5/look_straight_ahead.png",[],{"type":750,"attrs":951,"content":952},{"level":848},[953],{"text":954,"type":730},"Knees should be slightly wider than your hips",{"type":757,"content":956},[957],{"type":760,"content":958},[959],{"type":726,"content":960},[961],{"text":962,"type":730},"The wider your base, the more stable you will be",{"type":736,"attrs":964},{"id":738,"body":965},[966],{"url":967,"_uid":968,"image":969,"component":871,"copyright_details":973},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-9d9f90a5-f308-4378-8855-62de6e9e899d",{"id":970,"alt":971,"name":7,"focus":48,"title":971,"filename":972,"copyright":7,"fieldtype":50},4476615,"Knees slightly wider than hips","https://a.storyblok.com/f/115220/700x1100/e27949a965/knees_wider_than_hips.png",[],{"type":726},{"type":750,"attrs":976,"content":977},{"level":752},[978],{"text":979,"type":730},"Muscles Used",{"type":757,"content":981},[982,988,994,1000,1006,1012,1018],{"type":760,"content":983},[984],{"type":726,"content":985},[986],{"text":987,"type":730},"Rectus Abdominis",{"type":760,"content":989},[990],{"type":726,"content":991},[992],{"text":993,"type":730},"Obliques",{"type":760,"content":995},[996],{"type":726,"content":997},[998],{"text":999,"type":730},"Erector 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Planks",{"type":760,"content":1051},[1052],{"type":726,"content":1053},[1054],{"text":1055,"type":730},"Rest for 30 - 45 seconds between sets",{"type":750,"attrs":1057,"content":1058},{"level":848},[1059],{"text":1060,"type":730},"For Time",{"type":757,"content":1062},[1063,1069],{"type":760,"content":1064},[1065],{"type":726,"content":1066},[1067],{"text":1068,"type":730},"Each “Around the World” Plank = 60 - 120 seconds",{"type":760,"content":1070},[1071],{"type":726,"content":1072},[1073],{"text":1055,"type":730},{"type":750,"attrs":1075,"content":1076},{"level":848},[1077],{"text":1078,"type":730},"Added Challenge",{"type":757,"content":1080},[1081],{"type":760,"content":1082},[1083,1087],{"type":726,"content":1084},[1085],{"text":1086,"type":730},"After each rotation, stop and perform the movement in the opposite direction",{"type":757,"content":1088},[1089],{"type":760,"content":1090},[1091],{"type":726,"content":1092},[1093],{"text":1094,"type":730},"Example: Perform first clockwise, then go back around counter-clockwise",{"type":750,"attrs":1096,"content":1097},{"level":752},[1098],{"text":1099,"type":730},"The Ultimate Plank",{"type":726,"content":1101},[1102],{"text":1103,"type":730},"While all plank variations are great exercises, this version has the added benefit of challenging your body stability and coordination. Plus, if you are properly engaging your glutes and quads, this one move can work the upper, mid, and lower body.",{"type":750,"attrs":1105,"content":1106},{"level":752},[1107],{"text":1108,"type":730},"Train Like a Fighter",{"type":726,"content":1110},[1111,1113,1121],{"text":1112,"type":730},"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":1114,"type":730,"marks":1115},"FightCamp",[1116],{"type":1117,"attrs":1118},"link",{"href":1119,"uuid":48,"anchor":48,"target":1120,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1122,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1124,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1129,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1130,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1125,"component":118,"meta_info":1126,"meta_title":7,"block_image":1127,"cover_image":1128,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-28 00:00","article",{"_uid":1134,"title":657,"plugin":43,"description":1135},"d3064f8c-f4a9-452c-b0fd-eb1299fcc389","Planks are a great full-body exercise. The Around the World plank takes this movement up a notch by adding balance and coordination skills into the mix.",{"id":1137,"alt":657,"name":7,"focus":48,"title":657,"filename":1138,"copyright":7,"fieldtype":50},4476296,"https://a.storyblok.com/f/115220/2400x990/5e9c8b44bd/how-to-do-an-around-the-world-plank-proper-technique.png",[],"how-to-do-an-around-the-world-plank","blogs/how-to-do-an-around-the-world-plank",-4660,[1144],"featured",60887917,"12bb4e1f-7cf3-49ba-a227-d83436a1eb5d","2022-09-28T14:28:21.529Z","training/{{story.slug}}",[],["Reactive",1151],[1152,1352,1530,1707,1879,2111],{"name":1153,"created_at":1154,"published_at":1155,"updated_at":1156,"id":1157,"uuid":1158,"content":1159,"slug":1346,"full_slug":1347,"sort_by_date":48,"position":1348,"tag_list":1349,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1350,"first_published_at":1155,"release_id":48,"lang":60,"path":1148,"alternates":1351,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1160,"faqs":1161,"title":1153,"topic":1166,"author":1181,"content":1182,"category":1327,"schedule":1335,"component":1132,"meta_info":1336,"cover_image":1340,"description":1344,"contributors":1345},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1162],{"_uid":1163,"answer":1164,"question":1165,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1167,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1179,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1180,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1168,"component":39,"meta_info":1176,"block_image":1177,"cover_image":1178,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1169,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1174,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1175,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1170,"component":118,"meta_info":1171,"meta_title":7,"block_image":1172,"cover_image":1173,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1183},[1184,1188,1193,1198,1223,1228,1252,1257,1271,1276,1290,1295,1299,1304,1308,1312,1323],{"type":726,"content":1185},[1186],{"text":1187,"type":730},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":750,"attrs":1189,"content":1190},{"level":752},[1191],{"text":1192,"type":730},"5 Ways to Shake Up Your Cardio",{"type":750,"attrs":1194,"content":1195},{"level":848},[1196],{"text":1197,"type":730},"Swimming",{"type":726,"content":1199},[1200,1202,1211,1213,1221],{"text":1201,"type":730},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1203,"type":730,"marks":1204},"Flo Master’s",[1205,1209],{"type":1117,"attrs":1206},{"href":1207,"uuid":48,"anchor":48,"custom":1208,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1210},"underline",{"text":1212,"type":730}," favorite forms of ",{"text":1214,"type":730,"marks":1215},"active recovery",[1216,1220],{"type":1117,"attrs":1217},{"href":1218,"uuid":48,"anchor":48,"custom":1219,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1210},{"text":1222,"type":730}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":750,"attrs":1224,"content":1225},{"level":848},[1226],{"text":1227,"type":730},"Tabata Bag Drills",{"type":726,"content":1229},[1230,1232,1240,1242,1250],{"text":1231,"type":730},"One great way to get your anaerobic endurance up is with ",{"text":1233,"type":730,"marks":1234},"Tabata",[1235,1239],{"type":1117,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"custom":1238,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1210},{"text":1241,"type":730}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1243,"type":730,"marks":1244},"FightCamp App",[1245,1249],{"type":1117,"attrs":1246},{"href":1247,"uuid":48,"anchor":48,"custom":1248,"target":1120,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1210},{"text":1251,"type":730}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":750,"attrs":1253,"content":1254},{"level":848},[1255],{"text":1256,"type":730},"Footwork Heavy Sports",{"type":726,"content":1258},[1259,1261,1269],{"text":1260,"type":730},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1262,"type":730,"marks":1263},"dancing",[1264,1268],{"type":1117,"attrs":1265},{"href":1266,"uuid":48,"anchor":48,"custom":1267,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1210},{"text":1270,"type":730}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":750,"attrs":1272,"content":1273},{"level":848},[1274],{"text":1275,"type":730},"Hiking",{"type":726,"content":1277},[1278,1280,1288],{"text":1279,"type":730},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1281,"type":730,"marks":1282},"healthy snacks",[1283,1287],{"type":1117,"attrs":1284},{"href":1285,"uuid":48,"anchor":48,"custom":1286,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1210},{"text":1289,"type":730},"! ",{"type":750,"attrs":1291,"content":1292},{"level":848},[1293],{"text":1294,"type":730},"Shadowboxing Punchouts",{"type":726,"content":1296},[1297],{"text":1298,"type":730},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":750,"attrs":1300,"content":1301},{"level":752},[1302],{"text":1303,"type":730},"Shaking Up Your Cardio",{"type":726,"content":1305},[1306],{"text":1307,"type":730},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":750,"attrs":1309,"content":1310},{"level":752},[1311],{"text":1108,"type":730},{"type":726,"content":1313},[1314,1315,1321],{"text":1112,"type":730},{"text":1114,"type":730,"marks":1316},[1317,1320],{"type":1117,"attrs":1318},{"href":1119,"uuid":48,"anchor":48,"custom":1319,"target":1120,"linktype":13},{},{"type":1210},{"text":1322,"type":730}," 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":726,"content":1324},[1325],{"text":1326,"type":730},"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":1328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1329,"component":118,"meta_info":1330,"meta_title":7,"block_image":1331,"cover_image":1332,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1337,"title":1338,"plugin":43,"description":1339},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1341,"alt":1342,"name":7,"focus":7,"title":1342,"filename":1343,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1144],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1353,"created_at":1354,"published_at":1355,"updated_at":1356,"id":1357,"uuid":1358,"content":1359,"slug":1524,"full_slug":1525,"sort_by_date":48,"position":1526,"tag_list":1527,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1528,"first_published_at":1355,"release_id":48,"lang":60,"path":1148,"alternates":1529,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1360,"faqs":1361,"title":1353,"topic":1370,"author":1181,"content":1385,"category":1505,"schedule":1513,"component":1132,"meta_info":1514,"cover_image":1518,"description":1522,"contributors":1523},"c6387572-343f-40bf-8172-852035367c90",[1362,1366],{"_uid":1363,"answer":1364,"question":1365,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1367,"answer":1368,"question":1369,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1371,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1383,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1372,"component":39,"meta_info":1380,"block_image":1381,"cover_image":1382,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1373,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1378,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1379,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1374,"component":118,"meta_info":1375,"meta_title":7,"block_image":1376,"cover_image":1377,"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":723,"content":1386},[1387,1392,1395,1400,1405,1409,1414,1418,1423,1436,1441,1454,1459,1463,1468,1479,1484,1488,1492,1501],{"type":750,"attrs":1388,"content":1389},{"level":752},[1390],{"text":1391,"type":730},"Boxing Gym Culture",{"type":726,"content":1393},[1394],{"text":1368,"type":730},{"type":750,"attrs":1396,"content":1397},{"level":752},[1398],{"text":1399,"type":730},"What Are the Basic Boxing Gym Rules? ",{"type":750,"attrs":1401,"content":1402},{"level":848},[1403],{"text":1404,"type":730},"Yes Coach, No Coach",{"type":726,"content":1406},[1407],{"text":1408,"type":730},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":750,"attrs":1410,"content":1411},{"level":848},[1412],{"text":1413,"type":730},"Sharing is Caring",{"type":726,"content":1415},[1416],{"text":1417,"type":730},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":750,"attrs":1419,"content":1420},{"level":848},[1421],{"text":1422,"type":730},"Keep it Clean",{"type":726,"content":1424},[1425,1427,1434],{"text":1426,"type":730},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1428,"type":730,"marks":1429},"clean it off.",[1430],{"type":1117,"attrs":1431},{"href":1432,"uuid":48,"anchor":48,"custom":1433,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1435,"type":730}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":750,"attrs":1437,"content":1438},{"level":848},[1439],{"text":1440,"type":730},"No Killers in Sparring",{"type":726,"content":1442},[1443,1445,1452],{"text":1444,"type":730},"In most boxing gym workouts you will find yourself ",{"text":1446,"type":730,"marks":1447},"sparring",[1448],{"type":1117,"attrs":1449},{"href":1450,"uuid":48,"anchor":48,"custom":1451,"target":1120,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1453,"type":730},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":750,"attrs":1455,"content":1456},{"level":848},[1457],{"text":1458,"type":730},"Don’t Dump Your Weights",{"type":726,"content":1460},[1461],{"text":1462,"type":730},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":750,"attrs":1464,"content":1465},{"level":848},[1466],{"text":1467,"type":730},"Leave the Weightcut Fighter Alone",{"type":726,"content":1469},[1470,1472,1477],{"text":1471,"type":730},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1473,"type":730,"marks":1474},"leave them alone.",[1475],{"type":1476},"italic",{"text":1478,"type":730}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":750,"attrs":1480,"content":1481},{"level":848},[1482],{"text":1483,"type":730},"The Golden Rule",{"type":726,"content":1485},[1486],{"text":1487,"type":730},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":750,"attrs":1489,"content":1490},{"level":752},[1491],{"text":1108,"type":730},{"type":726,"content":1493},[1494,1495,1500],{"text":1112,"type":730},{"text":1114,"type":730,"marks":1496},[1497],{"type":1117,"attrs":1498},{"href":1119,"uuid":48,"anchor":48,"custom":1499,"target":1120,"linktype":13},{},{"text":1322,"type":730},{"type":726,"content":1502},[1503],{"text":1504,"type":730},"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":1506,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1515,"title":1516,"plugin":43,"description":1517},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1519,"alt":1520,"name":7,"focus":7,"title":1520,"filename":1521,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1144],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1531,"created_at":1532,"published_at":1533,"updated_at":1534,"id":1535,"uuid":1536,"content":1537,"slug":1701,"full_slug":1702,"sort_by_date":48,"position":1703,"tag_list":1704,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1705,"first_published_at":1533,"release_id":48,"lang":60,"path":1148,"alternates":1706,"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":1538,"faqs":1539,"title":1531,"topic":1556,"author":1181,"content":1571,"category":1682,"schedule":1690,"component":1132,"meta_info":1691,"cover_image":1695,"description":1699,"contributors":1700},"52144e3e-d0cf-4037-a459-fad9641f4053",[1540,1544,1548,1552],{"_uid":1541,"answer":1542,"question":1543,"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":1545,"answer":1546,"question":1547,"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":1549,"answer":1550,"question":1551,"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":1553,"answer":1554,"question":1555,"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":1557,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1569,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1558,"component":39,"meta_info":1566,"block_image":1567,"cover_image":1568,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1559,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1564,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1560,"component":118,"meta_info":1561,"meta_title":7,"block_image":1562,"cover_image":1563,"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":723,"content":1572},[1573,1577,1582,1587,1600,1604,1609,1613,1618,1629,1634,1647,1652,1665,1669,1679],{"type":726,"content":1574},[1575],{"text":1576,"type":730},"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":750,"attrs":1578,"content":1579},{"level":752},[1580],{"text":1581,"type":730},"4 Ways To Tire Out Your Opponent",{"type":750,"attrs":1583,"content":1584},{"level":848},[1585],{"text":1586,"type":730},"A Consistent Body Attack",{"type":726,"content":1588},[1589,1591,1598],{"text":1590,"type":730},"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":1592,"type":730,"marks":1593},"opponent’s body",[1594],{"type":1117,"attrs":1595},{"href":1596,"uuid":48,"anchor":48,"custom":1597,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1599,"type":730},", 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":726,"content":1601},[1602],{"text":1603,"type":730},"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":750,"attrs":1605,"content":1606},{"level":848},[1607],{"text":1608,"type":730},"Constant Pressure",{"type":726,"content":1610},[1611],{"text":1612,"type":730},"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":750,"attrs":1614,"content":1615},{"level":848},[1616],{"text":1617,"type":730},"Cut Off the Ring ",{"type":726,"content":1619},[1620,1627],{"text":1621,"type":730,"marks":1622},"Cutting off the space",[1623],{"type":1117,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"custom":1626,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1628,"type":730}," 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":750,"attrs":1630,"content":1631},{"level":848},[1632],{"text":1633,"type":730},"Attack the Arms",{"type":726,"content":1635},[1636,1638,1645],{"text":1637,"type":730},"This is a favorite trick of ",{"text":1639,"type":730,"marks":1640},"Canelo Alvarez",[1641],{"type":1117,"attrs":1642},{"href":1643,"uuid":48,"anchor":48,"custom":1644,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1646,"type":730}," 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":750,"attrs":1648,"content":1649},{"level":752},[1650],{"text":1651,"type":730},"Sapping Their Strength",{"type":726,"content":1653},[1654,1656,1663],{"text":1655,"type":730},"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":1657,"type":730,"marks":1658},"Mike Tyson",[1659],{"type":1117,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"custom":1662,"target":1120,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1664,"type":730}," 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":750,"attrs":1666,"content":1667},{"level":752},[1668],{"text":1108,"type":730},{"type":726,"content":1670},[1671,1672,1677],{"text":1112,"type":730},{"text":1114,"type":730,"marks":1673},[1674],{"type":1117,"attrs":1675},{"href":1119,"uuid":48,"anchor":48,"custom":1676,"target":1120,"linktype":13},{},{"text":1678,"type":730}," 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":726,"content":1680},[1681],{"text":1326,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1683,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1684,"component":118,"meta_info":1685,"meta_title":7,"block_image":1686,"cover_image":1687,"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":1692,"title":1693,"plugin":43,"description":1694},"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":1696,"alt":1697,"name":7,"focus":48,"title":1697,"filename":1698,"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,[1144],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1708,"created_at":1709,"published_at":1710,"updated_at":1711,"id":1712,"uuid":1713,"content":1714,"slug":1873,"full_slug":1874,"sort_by_date":48,"position":1875,"tag_list":1876,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1877,"first_published_at":1710,"release_id":48,"lang":60,"path":1148,"alternates":1878,"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":1715,"faqs":1716,"title":1708,"topic":1733,"author":1181,"content":1748,"category":1854,"schedule":1862,"component":1132,"meta_info":1863,"cover_image":1867,"description":1871,"contributors":1872},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1717,1721,1725,1729],{"_uid":1718,"answer":1719,"question":1720,"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":1722,"answer":1723,"question":1724,"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":1726,"answer":1727,"question":1728,"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":1730,"answer":1731,"question":1732,"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":1734,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1746,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1735,"component":39,"meta_info":1743,"block_image":1744,"cover_image":1745,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"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":723,"content":1749},[1750,1754,1759,1778,1783,1787,1792,1795,1800,1811,1816,1829,1834,1838,1842,1851],{"type":726,"content":1751},[1752],{"text":1753,"type":730},"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":750,"attrs":1755,"content":1756},{"level":752},[1757],{"text":1758,"type":730},"Practice, Practice, Practice",{"type":726,"content":1760},[1761,1763,1767,1769,1776],{"text":1762,"type":730},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1764,"type":730,"marks":1765},"always",[1766],{"type":1476},{"text":1768,"type":730}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1770,"type":730,"marks":1771},"mirror",[1772],{"type":1117,"attrs":1773},{"href":1774,"uuid":48,"anchor":48,"custom":1775,"target":1120,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1777,"type":730}," 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":750,"attrs":1779,"content":1780},{"level":848},[1781],{"text":1782,"type":730},"Shoulder Touch Drill",{"type":726,"content":1784},[1785],{"text":1786,"type":730},"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":750,"attrs":1788,"content":1789},{"level":848},[1790],{"text":1791,"type":730},"Cobra Bag",{"type":726,"content":1793},[1794],{"text":1723,"type":730},{"type":750,"attrs":1796,"content":1797},{"level":848},[1798],{"text":1799,"type":730},"Sparring",{"type":726,"content":1801},[1802,1804,1809],{"text":1803,"type":730},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1799,"type":730,"marks":1805},[1806],{"type":1117,"attrs":1807},{"href":1450,"uuid":48,"anchor":48,"custom":1808,"target":1120,"linktype":13},{},{"text":1810,"type":730}," 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":750,"attrs":1812,"content":1813},{"level":848},[1814],{"text":1815,"type":730},"“Free flow” mitt work",{"type":726,"content":1817},[1818,1820,1827],{"text":1819,"type":730},"Free flow ",{"text":1821,"type":730,"marks":1822},"mitt work",[1823],{"type":1117,"attrs":1824},{"href":1825,"uuid":48,"anchor":48,"custom":1826,"target":1120,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1828,"type":730}," 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":750,"attrs":1830,"content":1831},{"level":848},[1832],{"text":1833,"type":730},"Think Fast",{"type":726,"content":1835},[1836],{"text":1837,"type":730},"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":750,"attrs":1839,"content":1840},{"level":752},[1841],{"text":1108,"type":730},{"type":726,"content":1843},[1844,1845,1850],{"text":1112,"type":730},{"text":1114,"type":730,"marks":1846},[1847],{"type":1117,"attrs":1848},{"href":1119,"uuid":48,"anchor":48,"custom":1849,"target":1120,"linktype":13},{},{"text":1322,"type":730},{"type":726,"content":1852},[1853],{"text":1326,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1855,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1860,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1856,"component":118,"meta_info":1857,"meta_title":7,"block_image":1858,"cover_image":1859,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1864,"title":1865,"plugin":43,"description":1866},"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":1868,"alt":1869,"name":7,"focus":7,"title":1869,"filename":1870,"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,[1144],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1880,"created_at":1881,"published_at":1882,"updated_at":1883,"id":1884,"uuid":1885,"content":1886,"slug":2104,"full_slug":2105,"sort_by_date":48,"position":2106,"tag_list":2107,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":2108,"first_published_at":2109,"release_id":48,"lang":60,"path":1148,"alternates":2110,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1887,"faqs":1888,"title":1880,"topic":1909,"author":1924,"content":1925,"category":2086,"schedule":2094,"component":1132,"meta_info":2095,"cover_image":2099,"description":2098,"contributors":2103},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1889,1893,1897,1901,1905],{"_uid":1890,"answer":1891,"question":1892,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1894,"answer":1895,"question":1896,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1898,"answer":1899,"question":1900,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1902,"answer":1903,"question":1904,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1906,"answer":1907,"question":1908,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1910,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1922,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1923,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1911,"component":39,"meta_info":1919,"block_image":1920,"cover_image":1921,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1912,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1917,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1913,"component":118,"meta_info":1914,"meta_title":7,"block_image":1915,"cover_image":1916,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":1926},[1927,1931,1935,1939,1952,1956,1960,1965,1977,1990,1995,2006,2010,2032,2037,2048,2061,2066,2070,2074,2083],{"type":726,"content":1928},[1929],{"text":1930,"type":730},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":726,"content":1932},[1933],{"text":1934,"type":730},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":750,"attrs":1936,"content":1937},{"level":752},[1938],{"text":1892,"type":730},{"type":726,"content":1940},[1941,1943,1950],{"text":1942,"type":730},"According to the ",{"text":1944,"type":730,"marks":1945},"Mayo Clinic",[1946],{"type":1117,"attrs":1947},{"href":1948,"uuid":48,"anchor":48,"custom":1949,"target":1120,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1951,"type":730},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":726,"content":1953},[1954],{"text":1955,"type":730},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":726,"content":1957},[1958],{"text":1959,"type":730},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":750,"attrs":1961,"content":1962},{"level":752},[1963],{"text":1964,"type":730},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":736,"attrs":1966},{"id":1967,"body":1968},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1969],{"url":1970,"_uid":1971,"image":1972,"component":871,"copyright_details":1976},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1973,"alt":1974,"name":7,"focus":48,"title":1974,"filename":1975,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":726,"content":1978},[1979,1981,1988],{"text":1980,"type":730},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1982,"type":730,"marks":1983},"burn more calories",[1984],{"type":1117,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"custom":1987,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1989,"type":730}," even after you’re done working out.",{"type":750,"attrs":1991,"content":1992},{"level":752},[1993],{"text":1994,"type":730},"Kickboxing Is A Full Body Workout",{"type":736,"attrs":1996},{"id":1967,"body":1997},[1998],{"url":1999,"_uid":2000,"image":2001,"component":871,"copyright_details":2005},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2002,"alt":2003,"name":7,"focus":48,"title":2003,"filename":2004,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":726,"content":2007},[2008],{"text":2009,"type":730},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":726,"content":2011},[2012,2014,2021,2023,2030],{"text":2013,"type":730},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2015,"type":730,"marks":2016},"all-level lower body workout",[2017],{"type":1117,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"custom":2020,"target":1120,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2022,"type":730}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2024,"type":730,"marks":2025},"upper body workout",[2026],{"type":1117,"attrs":2027},{"href":2028,"uuid":48,"anchor":48,"custom":2029,"target":1120,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2031,"type":730}," led by Flo Master.",{"type":750,"attrs":2033,"content":2034},{"level":752},[2035],{"text":2036,"type":730},"Boxing Can Be Low-Impact",{"type":736,"attrs":2038},{"id":1967,"body":2039},[2040],{"url":2041,"_uid":2042,"image":2043,"component":871,"copyright_details":2047},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2044,"alt":2045,"name":7,"focus":48,"title":2045,"filename":2046,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":726,"content":2049},[2050,2052,2059],{"text":2051,"type":730},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2053,"type":730,"marks":2054},"shadowboxing",[2055],{"type":1117,"attrs":2056},{"href":2057,"uuid":48,"anchor":48,"custom":2058,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2060,"type":730}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":750,"attrs":2062,"content":2063},{"level":752},[2064],{"text":2065,"type":730},"Kick Boring Cardio To The Curb",{"type":726,"content":2067},[2068],{"text":2069,"type":730},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":750,"attrs":2071,"content":2072},{"level":752},[2073],{"text":1108,"type":730},{"type":726,"content":2075},[2076,2077,2082],{"text":1112,"type":730},{"text":1114,"type":730,"marks":2078},[2079],{"type":1117,"attrs":2080},{"href":1119,"uuid":48,"anchor":48,"custom":2081,"target":1120,"linktype":13},{},{"text":1678,"type":730},{"type":726,"content":2084},[2085],{"text":1504,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2087,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2092,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2088,"component":118,"meta_info":2089,"meta_title":7,"block_image":2090,"cover_image":2091,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2096,"title":2097,"plugin":43,"description":2098},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2100,"alt":2101,"name":7,"focus":48,"title":2101,"filename":2102,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1144],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2112,"created_at":2113,"published_at":2114,"updated_at":2115,"id":2116,"uuid":2117,"content":2118,"slug":2388,"full_slug":2389,"sort_by_date":48,"position":2390,"tag_list":2391,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":2392,"first_published_at":2393,"release_id":48,"lang":60,"path":1148,"alternates":2394,"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":2119,"faqs":2120,"title":2112,"topic":2137,"author":1181,"content":2152,"category":2369,"schedule":2377,"component":1132,"meta_info":2378,"cover_image":2382,"description":2386,"contributors":2387},"0970fa5a-5687-49ba-9c33-b7285372264c",[2121,2125,2129,2133],{"_uid":2122,"answer":2123,"question":2124,"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":2126,"answer":2127,"question":2128,"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":2130,"answer":2131,"question":2132,"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":2134,"answer":2135,"question":2136,"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":2138,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2150,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2139,"component":39,"meta_info":2147,"block_image":2148,"cover_image":2149,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2140,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2145,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2146,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2141,"component":118,"meta_info":2142,"meta_title":7,"block_image":2143,"cover_image":2144,"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":723,"content":2153},[2154,2159,2178,2183,2188,2192,2224,2228,2233,2243,2263,2267,2272,2276,2302,2306,2332,2336,2341,2353,2357,2366],{"type":750,"attrs":2155,"content":2156},{"level":752},[2157],{"text":2158,"type":730},"How to Get Better Head Movement in Boxing",{"type":726,"content":2160},[2161,2163,2170,2172,2176],{"text":2162,"type":730},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2164,"type":730,"marks":2165},"movements",[2166],{"type":1117,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2171,"type":730}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2173,"type":730,"marks":2174},"employ",[2175],{"type":1476},{"text":2177,"type":730}," 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":750,"attrs":2179,"content":2180},{"level":752},[2181],{"text":2182,"type":730},"3 Boxing Head Movement Drills",{"type":750,"attrs":2184,"content":2185},{"level":848},[2186],{"text":2187,"type":730},"The 5 Point Pivot Drill",{"type":726,"content":2189},[2190],{"text":2191,"type":730},"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":757,"content":2193},[2194,2200,2206,2212,2218],{"type":760,"content":2195},[2196],{"type":726,"content":2197},[2198],{"text":2199,"type":730},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":760,"content":2201},[2202],{"type":726,"content":2203},[2204],{"text":2205,"type":730},"Weave under to the other side (to avoid hooks)",{"type":760,"content":2207},[2208],{"type":726,"content":2209},[2210],{"text":2211,"type":730},"Pull back/sway (good for avoiding uppercuts)",{"type":760,"content":2213},[2214],{"type":726,"content":2215},[2216],{"text":2217,"type":730},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":760,"content":2219},[2220],{"type":726,"content":2221},[2222],{"text":2223,"type":730},"Throw a punch (it's important that defense and offense are fluid) ",{"type":726,"content":2225},[2226],{"text":2227,"type":730},"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":750,"attrs":2229,"content":2230},{"level":848},[2231],{"text":2232,"type":730},"Frame and Shoot Drill",{"type":726,"content":2234},[2235,2237,2241],{"text":2236,"type":730},"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":2238,"type":730,"marks":2239},"will",[2240],{"type":1476},{"text":2242,"type":730}," 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":757,"content":2244},[2245,2251,2257],{"type":760,"content":2246},[2247],{"type":726,"content":2248},[2249],{"text":2250,"type":730},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":760,"content":2252},[2253],{"type":726,"content":2254},[2255],{"text":2256,"type":730},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":760,"content":2258},[2259],{"type":726,"content":2260},[2261],{"text":2262,"type":730},"Once you know what feels best, throw a punch from that position. ",{"type":726,"content":2264},[2265],{"text":2266,"type":730},"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":750,"attrs":2268,"content":2269},{"level":848},[2270],{"text":2271,"type":730},"The Line Drill",{"type":726,"content":2273},[2274],{"text":2275,"type":730},"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":757,"content":2277},[2278,2284,2290,2296],{"type":760,"content":2279},[2280],{"type":726,"content":2281},[2282],{"text":2283,"type":730},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":760,"content":2285},[2286],{"type":726,"content":2287},[2288],{"text":2289,"type":730}," 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":760,"content":2291},[2292],{"type":726,"content":2293},[2294],{"text":2295,"type":730},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":760,"content":2297},[2298],{"type":726,"content":2299},[2300],{"text":2301,"type":730},"Repeat step 1",{"type":726,"content":2303},[2304],{"text":2305,"type":730},"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":757,"content":2307},[2308,2314,2320,2326],{"type":760,"content":2309},[2310],{"type":726,"content":2311},[2312],{"text":2313,"type":730},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":760,"content":2315},[2316],{"type":726,"content":2317},[2318],{"text":2319,"type":730},"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":760,"content":2321},[2322],{"type":726,"content":2323},[2324],{"text":2325,"type":730},"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":760,"content":2327},[2328],{"type":726,"content":2329},[2330],{"text":2331,"type":730},"Return to neutral and repeat the sequence",{"type":726,"content":2333},[2334],{"text":2335,"type":730},"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":750,"attrs":2337,"content":2338},{"level":752},[2339],{"text":2340,"type":730},"Keep Your Head Moving",{"type":726,"content":2342},[2343,2345,2351],{"text":2344,"type":730},"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":2164,"type":730,"marks":2346},[2347],{"type":1117,"attrs":2348},{"href":2349,"uuid":48,"anchor":48,"custom":2350,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2352,"type":730}," 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":750,"attrs":2354,"content":2355},{"level":752},[2356],{"text":1108,"type":730},{"type":726,"content":2358},[2359,2360,2365],{"text":1112,"type":730},{"text":1114,"type":730,"marks":2361},[2362],{"type":1117,"attrs":2363},{"href":1119,"uuid":48,"anchor":48,"custom":2364,"target":1120,"linktype":13},{},{"text":1678,"type":730},{"type":726,"content":2367},[2368],{"text":1504,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2370,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2371,"component":118,"meta_info":2372,"meta_title":7,"block_image":2373,"cover_image":2374,"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":2379,"title":2380,"plugin":43,"description":2381},"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":2383,"alt":2384,"name":7,"focus":7,"title":2384,"filename":2385,"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,[1144],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1132,"created_at":2396,"published_at":2397,"updated_at":2398,"id":2399,"uuid":2400,"content":2401,"slug":1132,"full_slug":2422,"sort_by_date":48,"position":446,"tag_list":2423,"is_startpage":9,"parent_id":2424,"meta_data":48,"group_id":2425,"first_published_at":2426,"release_id":48,"lang":60,"path":7,"alternates":2427,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2402,"component":2403,"meta_info":2404,"custom_content_list":2406},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2405,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2407,2412,2417],{"_uid":2408,"label":2409,"value":2410,"dev_id":2411,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2413,"label":2414,"value":2415,"dev_id":2416,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2418,"label":2419,"value":2420,"dev_id":2421,"component":730},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892849136]