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Traditional endurance-building activities, like long distance running, remain at the core of boxing training, but there are a variety of drills that are just as effective at increasing your stamina over time. The best approach is to mix it up with different activities and commit to at least 2 to 3 workouts per week that focus on cardiovascular endurance.","How Do You Build Endurance For Boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1d24cdd0-5f4e-4f2a-858e-a306998928b8","Here are some exercises that build endurance and stamina:\\nJumping Rope\\nThere is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense 10-minute HIIT jump rope workout you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.\\n\\nRoadwork\\nLike jumping rope, roadwork is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance running or jogging, as well as various short distance drills and sprints that focus on agility and footwork.\\n\\nShadowboxing\\nWhen you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. Shadowboxing allows you to practice your boxing form and technique while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.\\n\\nHIIT\\nHigh Intensity Interval Training (HIIT) is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take any workout to the next level.","What exercises build endurance and stamina?",{"_uid":676,"answer":677,"question":678,"component":670},"aad98676-4cac-4c28-98c3-b4d683bf6d6e","This 20-minute workout will take you through a 3-minute warm-up to get your heart pumping and your muscles warmed up. Next, you'll crush it through three 3-minute HIIT rounds of jump rope, shadowboxing, and roadwork, with 1 minute of rest in between. Finally, spend at least 3 minutes cooling down with some stretching.","20-Minute Endurance HIIT Workout",{"_uid":680,"answer":681,"question":682,"component":670},"db5d6458-86fb-4cff-9718-5444c299b1c1","Keep your body loose as you warm up your muscles with an easy jog in place for 60 seconds","Light Jog in Place (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"2f2a4e6d-c712-42f8-a0f9-0a1e6bcd052d","Raise your heart rate by lifting your knees higher up toward your chest as you continue to jog in place for 30 seconds","High Knees (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"224cd9fe-d7a0-464a-b319-2cd11f9fb711","From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds\\nSwitch directions for another 30 seconds","Arm Circles (60 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"6c4227ca-57a1-462c-b7b9-808e21717aa9","Start in a high plank position with your back straight and palms directly under your shoulders\\nBend your elbows and lower yourself onto your forearms in a low plank position\\nLift yourself back up into high plank and repeat this transition for 30 seconds","High Plank to Low Plank (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"f3732215-822e-47a1-bd08-4eb64386be3b","Stand straight with your hands on your hips\\nExtend and step your right leg back behind you as you bend your left knee into a lunge\\nReturn to a standing position and repeat with the left leg\\nContinue alternating for 30 seconds\\nMake sure that your front knee does not extend beyond your front toes","Stationary Lunges (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"a258a65a-4607-4110-8260-ec3f215876cb","Walk around, get a drink of water, and shake out your muscles as your focus on your breathing","Active Rest (60 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"34da13bb-4d2c-4636-87b8-26f5d0cd1b34","Start out with some traditional jump rope to get yourself into a rhythm","Basic Jumps (60 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"c0a9637f-ce03-409c-b5b5-81312716b9b7","Lift both knees up towards your chest on each jump and increase the speed of the rope for an added challenge","High Knee Jumps (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"d3c2112f-ae1f-4020-872d-704aaa9d5988","As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope\\nUncross your arms as you bring the rope up behind you\\nContinue for 60 seconds","Criss Cross Arms (60 seconds)",{"_uid":716,"answer":717,"question":718,"component":670},"49dcd1da-885a-442d-989f-238241fac2f1","Instead of hopping with both feet, pick up the tempo and jog in place while jumping rope","Fast Feet (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"8fb57f93-b84f-4dcc-b2f5-857bc454fc74","Drop down into a high plank position\\nDo 1 push-up\\nReturn to high plank\\nHop with both feet to bring them underneath your hips\\nJump straight up, lifting your arms towards the sky\\nDrop back into a high plank and repeat for 60 seconds","Burpees with a Push-Up (60 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"1dc754f6-4c69-45e7-b009-8efbf963641f","Assume boxer’s stance\\nDeliver a rapid fire jab-cross (1-2) combination\\nLift your lead leg at the hip and bend at the knee\\nSnap your leg out in a front kick\\nReturn to boxer’s stance and repeat for 60 seconds","Jab - Cross - Front Kick (1 - 2 - FK) (60 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"bb702fb1-e48a-4c52-b6ae-c753ac3752f7","Drop down to a high plank position\\nBend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint\\nReturn your right foot to the original high plank position and repeat with your left\\nContinue alternating for 60 seconds, like you’re running in place","Mountain Climbers (60 seconds)",{"_uid":732,"answer":733,"question":734,"component":670},"53b9e342-ce90-45cb-93be-da968b431983","Start from a standing position and bend your knees to come into a deep squat\\nReturn to your standing position and deliver four (4) straight punches\\nSquat back down and repeat for 60 seconds","Squats with Straight Punches (60 seconds)",{"_uid":736,"answer":737,"question":738,"component":670},"6408e0ef-0211-4e6a-9d33-ee739d88bdf0","Start in boxer’s stance\\nThrow a lead hook - rear hook (3-4) combination\\nLower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right\\nRaise your stance and throw another lead hook - rear hook (3-4) punch combo\\nRepeat for 60 seconds","Lead Hook - Rear Hook - Four Body Shots (3 - 4 - 4BS) (60 seconds)",{"_uid":740,"answer":741,"question":742,"component":670},"ba8cff8e-110b-4f6b-b9bf-df1e23c743e5","Choose a starting point or set up markers such as cones\\nJog backwards from the first marker to the second\\nPivot 90 degrees and shuffle sideways to the starting point\\nRepeat for 60 seconds","Backward Jog with Lateral Shuffle (60 seconds)",{"_uid":744,"answer":745,"question":746,"component":670},"c250247b-34ef-4a5e-9fde-7e0cfd3e635e","This is the final stretch, time to empty your tank!\\nSprint at full speed from one marker to the next\\nSlowly jog back to the starting point\\nContinue alternating sprints and jogging for 2 minutes","Jog with Sprints (2 minutes)",{"_uid":748,"answer":749,"question":750,"component":670},"57d39019-15e7-4e4d-878a-259d2ccb4741","Stand straight and bend your right knee to bring your right heel up behind you\\nHold your right foot with your right hand and pull to feel the stretch in your quad\\nHold for 30 seconds\\nSwitch legs and hold for another 30 seconds","Quad Stretch (60 seconds)",{"_uid":752,"answer":753,"question":754,"component":670},"563fbd64-71c8-40a6-9041-e5d3ff86b142","In a standing position, extend your right arm and cross it over your chest\\nUse your left hand to pull your right arm closer and feel the stretch\\nHold for 30 seconds\\nSwitch arms and hold for another 30 seconds","Shoulder Stretch (60 seconds)",{"_uid":756,"answer":757,"question":758,"component":670},"9a298703-2d77-476c-b13a-7dac23c5ba1b","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor\\nEngage your quadriceps and continue to press the tops of your feet into the floor\\nPlace your hands by your lower ribs and align your wrists underneath your elbows\\nHug your elbows into your sides, roll your shoulders down your back, and lift your chest\\nSpread through your collarbones\\nSoften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\\nHold for 15 seconds\\nSlowly release down to the mat","Cobra Pose (15 seconds)",{"_uid":760,"answer":761,"question":762,"component":670},"191fc510-c2ef-4427-a9ff-6550b77256ff","From a kneeling position, bring your big toes together and spread your knees out wider than your torso\\nFold forward from the crease of your hips and place your forehead on the floor\\nPlace your arms by your sides or extend them out forward with your palms facing down\\nDrop your hips back toward your heels\\nClose your eyes and continue to inhale and exhale deeply\\nHold this pose for 15 seconds or as long as you’d like","Child’s Pose (15 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":764,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":776,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":765,"component":39,"meta_info":773,"block_image":774,"cover_image":775,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":766,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":771,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":767,"component":118,"meta_info":768,"meta_title":7,"block_image":769,"cover_image":770,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":779,"created_at":780,"published_at":781,"updated_at":782,"id":783,"uuid":784,"content":785,"slug":794,"full_slug":795,"sort_by_date":48,"position":281,"tag_list":796,"is_startpage":9,"parent_id":797,"meta_data":48,"group_id":798,"first_published_at":799,"release_id":48,"lang":60,"path":48,"alternates":800,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":786,"_uid":787,"name":779,"photo":788,"component":791,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":792,"social_link_instagram":793,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":789,"alt":779,"name":779,"focus":48,"title":779,"filename":790,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":802,"content":803},"doc",[804,810,814,838,844,847,852,860,872,893,899,908,940,946,955,990,995,1025,1029,1032,1037,1041,1050,1054,1061,1065,1079,1083,1103,1107,1139,1143,1150,1154,1159,1163,1170,1174,1181,1185,1205,1209,1216,1221,1226,1230,1268,1273,1305,1309,1335,1339,1359,1364,1396,1400,1405,1409,1413,1438,1442,1468,1473,1477,1503,1507,1532,1536,1586,1590,1628,1648,1680,1685],{"type":805,"content":806},"paragraph",[807],{"text":808,"type":809},"Competitive boxing requires incredible endurance, and boxing training is designed with that in mind. Many of the exercises boxers incorporate into their weekly routines are specifically aimed to build stamina and endurance over time.","text",{"type":805,"content":811},[812],{"text":813,"type":809},"It’s important to remember that endurance is also a great measure of overall fitness. Improving your endurance will take time and commitment, so beginners should always start slow and ease their way towards longer workouts as their stamina increases. The many payoffs include more energy, better heart health and circulation, a stronger body, and a greater edge in a fight. This is why boxing training will get you into the best shape of your life.",{"type":805,"content":815},[816,818,824,832,836],{"text":817,"type":809},"Here we’ll look at some of the go-to",{"text":819,"type":809,"marks":820},"  ",[821],{"type":822,"attrs":823},"styled",{"class":7},{"text":825,"type":809,"marks":826},"exercises boxers love",[827],{"type":828,"attrs":829},"link",{"href":830,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/life-of-a-boxer-how-a-boxer-trains-to-fight/","_blank",{"text":819,"type":809,"marks":833},[834],{"type":822,"attrs":835},{"class":7},{"text":837,"type":809},"for conditioning and building endurance, and a 20-minute at-home workout featuring some of these drills.",{"type":839,"attrs":840,"content":842},"heading",{"level":841},2,[843],{"text":669,"type":809},{"type":805,"content":845},[846],{"text":668,"type":809},{"type":839,"attrs":848,"content":849},{"level":841},[850],{"text":851,"type":809},"Boxing Exercises To Build Endurance and Stamina",{"type":839,"attrs":853,"content":855},{"level":854},3,[856,858],{"text":857,"type":809},"Jumping Rope",{"type":859},"hard_break",{"type":861,"attrs":862},"blok",{"id":863,"body":864},"3a5583a1-fee3-4c91-b341-e8c1770c2041",[865],{"_uid":866,"image":867,"component":871},"i-df55bcd5-ed1b-4d9d-9032-93ca56c00a07",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},3458984,"Tommy Duquette Jumping Rope","https://a.storyblok.com/f/115220/700x1100/a6e1d40e64/jumping_rope.png","content_image",{"type":805,"content":873},[874,876,881,887,891],{"text":875,"type":809},"There is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense ",{"text":877,"type":809,"marks":878}," ",[879],{"type":822,"attrs":880},{"class":7},{"text":882,"type":809,"marks":883},"10-minute HIIT jump rope workout",[884],{"type":828,"attrs":885},{"href":886,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://www.youtube.com/watch?v=vb__strNwJg",{"text":819,"type":809,"marks":888},[889],{"type":822,"attrs":890},{"class":7},{"text":892,"type":809},"you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.",{"type":839,"attrs":894,"content":895},{"level":854},[896,898],{"text":897,"type":809},"Roadwork",{"type":859},{"type":861,"attrs":900},{"id":863,"body":901},[902],{"_uid":903,"image":904,"component":871},"i-567b9b13-2cf2-4f7a-ae2c-f673d4491339",{"id":905,"alt":906,"name":7,"focus":48,"title":906,"filename":907,"copyright":7,"fieldtype":50},3458986,"Tommy Duquette Running","https://a.storyblok.com/f/115220/700x1100/dffe5d7ee6/roadwork.png",{"type":805,"content":909},[910,912,916,922,926,928,932,938],{"text":911,"type":809},"Like jumping rope, ",{"text":877,"type":809,"marks":913},[914],{"type":822,"attrs":915},{"class":7},{"text":917,"type":809,"marks":918},"roadwork",[919],{"type":828,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{"text":819,"type":809,"marks":923},[924],{"type":822,"attrs":925},{"class":7},{"text":927,"type":809},"is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance ",{"text":877,"type":809,"marks":929},[930],{"type":822,"attrs":931},{"class":7},{"text":933,"type":809,"marks":934},"running or jogging",[935],{"type":828,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://www.youtube.com/watch?v=UvnrEyg85dE",{"text":939,"type":809},", as well as various short distance drills and sprints that focus on agility and footwork.",{"type":839,"attrs":941,"content":942},{"level":854},[943,945],{"text":944,"type":809},"Shadowboxing",{"type":859},{"type":861,"attrs":947},{"id":863,"body":948},[949],{"_uid":950,"image":951,"component":871},"i-88751380-96ec-4949-b077-b8f1629098c6",{"id":952,"alt":953,"name":7,"focus":48,"title":953,"filename":954,"copyright":7,"fieldtype":50},3458989,"Tommy Duquette Shadowboxing","https://a.storyblok.com/f/115220/700x1100/f69983403e/shadowboxing.png",{"type":805,"content":956},[957,959,963,968,972,974,978,984,988],{"text":958,"type":809},"When you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. ",{"text":877,"type":809,"marks":960},[961],{"type":822,"attrs":962},{"class":7},{"text":944,"type":809,"marks":964},[965],{"type":828,"attrs":966},{"href":967,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":819,"type":809,"marks":969},[970],{"type":822,"attrs":971},{"class":7},{"text":973,"type":809},"allows you to practice your boxing form and ",{"text":877,"type":809,"marks":975},[976],{"type":822,"attrs":977},{"class":7},{"text":979,"type":809,"marks":980},"technique",[981],{"type":828,"attrs":982},{"href":983,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/best-punching-boxing-techniques-how-to-throw-a-punch/",{"text":819,"type":809,"marks":985},[986],{"type":822,"attrs":987},{"class":7},{"text":989,"type":809},"while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.",{"type":839,"attrs":991,"content":992},{"level":854},[993],{"text":994,"type":809},"HIIT",{"type":805,"content":996},[997,1003,1007,1009,1013,1019,1023],{"text":998,"type":809,"marks":999},"High Intensity Interval Training (HIIT)",[1000],{"type":828,"attrs":1001},{"href":1002,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":819,"type":809,"marks":1004},[1005],{"type":822,"attrs":1006},{"class":7},{"text":1008,"type":809},"is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take ",{"text":877,"type":809,"marks":1010},[1011],{"type":822,"attrs":1012},{"class":7},{"text":1014,"type":809,"marks":1015},"any workout",[1016],{"type":828,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://www.youtube.com/watch?v=zOJXDu6OzrQ",{"text":819,"type":809,"marks":1020},[1021],{"type":822,"attrs":1022},{"class":7},{"text":1024,"type":809},"to the next level.",{"type":839,"attrs":1026,"content":1027},{"level":841},[1028],{"text":678,"type":809},{"type":805,"content":1030},[1031],{"text":677,"type":809},{"type":839,"attrs":1033,"content":1034},{"level":841},[1035],{"text":1036,"type":809},"Warm-Up (3 minutes)",{"type":839,"attrs":1038,"content":1039},{"level":854},[1040],{"text":682,"type":809},{"type":1042,"content":1043},"bullet_list",[1044],{"type":1045,"content":1046},"list_item",[1047],{"type":805,"content":1048},[1049],{"text":681,"type":809},{"type":839,"attrs":1051,"content":1052},{"level":854},[1053],{"text":686,"type":809},{"type":1042,"content":1055},[1056],{"type":1045,"content":1057},[1058],{"type":805,"content":1059},[1060],{"text":685,"type":809},{"type":839,"attrs":1062,"content":1063},{"level":854},[1064],{"text":690,"type":809},{"type":1042,"content":1066},[1067,1073],{"type":1045,"content":1068},[1069],{"type":805,"content":1070},[1071],{"text":1072,"type":809},"From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds",{"type":1045,"content":1074},[1075],{"type":805,"content":1076},[1077],{"text":1078,"type":809},"Switch directions for another 30 seconds",{"type":839,"attrs":1080,"content":1081},{"level":854},[1082],{"text":694,"type":809},{"type":1042,"content":1084},[1085,1091,1097],{"type":1045,"content":1086},[1087],{"type":805,"content":1088},[1089],{"text":1090,"type":809},"Start in a high plank position with your back straight and palms directly under your shoulders",{"type":1045,"content":1092},[1093],{"type":805,"content":1094},[1095],{"text":1096,"type":809},"Bend your elbows and lower yourself onto your forearms in a low plank position",{"type":1045,"content":1098},[1099],{"type":805,"content":1100},[1101],{"text":1102,"type":809},"Lift yourself back up into high plank and repeat this transition for 30 seconds",{"type":839,"attrs":1104,"content":1105},{"level":854},[1106],{"text":698,"type":809},{"type":1042,"content":1108},[1109,1115,1121,1127,1133],{"type":1045,"content":1110},[1111],{"type":805,"content":1112},[1113],{"text":1114,"type":809},"Stand straight with your hands on your hips",{"type":1045,"content":1116},[1117],{"type":805,"content":1118},[1119],{"text":1120,"type":809},"Extend and step your right leg back behind you as you bend your left knee into a lunge",{"type":1045,"content":1122},[1123],{"type":805,"content":1124},[1125],{"text":1126,"type":809},"Return to a standing position and repeat with the left leg",{"type":1045,"content":1128},[1129],{"type":805,"content":1130},[1131],{"text":1132,"type":809},"Continue alternating for 30 seconds",{"type":1045,"content":1134},[1135],{"type":805,"content":1136},[1137],{"text":1138,"type":809},"Make sure that your front knee does not extend beyond your front toes",{"type":839,"attrs":1140,"content":1141},{"level":854},[1142],{"text":702,"type":809},{"type":1042,"content":1144},[1145],{"type":1045,"content":1146},[1147],{"type":805,"content":1148},[1149],{"text":701,"type":809},{"type":805,"content":1151},[1152],{"text":1153,"type":809},"It’s about to get intense so start psyching yourself up!",{"type":839,"attrs":1155,"content":1156},{"level":841},[1157],{"text":1158,"type":809},"Drill 1: Jump Rope (3 minutes)",{"type":839,"attrs":1160,"content":1161},{"level":854},[1162],{"text":706,"type":809},{"type":1042,"content":1164},[1165],{"type":1045,"content":1166},[1167],{"type":805,"content":1168},[1169],{"text":705,"type":809},{"type":839,"attrs":1171,"content":1172},{"level":854},[1173],{"text":710,"type":809},{"type":1042,"content":1175},[1176],{"type":1045,"content":1177},[1178],{"type":805,"content":1179},[1180],{"text":709,"type":809},{"type":839,"attrs":1182,"content":1183},{"level":854},[1184],{"text":714,"type":809},{"type":1042,"content":1186},[1187,1193,1199],{"type":1045,"content":1188},[1189],{"type":805,"content":1190},[1191],{"text":1192,"type":809},"As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope",{"type":1045,"content":1194},[1195],{"type":805,"content":1196},[1197],{"text":1198,"type":809},"Uncross your arms as you bring the rope up behind you",{"type":1045,"content":1200},[1201],{"type":805,"content":1202},[1203],{"text":1204,"type":809},"Continue for 60 seconds",{"type":839,"attrs":1206,"content":1207},{"level":854},[1208],{"text":718,"type":809},{"type":1042,"content":1210},[1211],{"type":1045,"content":1212},[1213],{"type":805,"content":1214},[1215],{"text":717,"type":809},{"type":839,"attrs":1217,"content":1218},{"level":854},[1219],{"text":1220,"type":809},"Rest (60 seconds)",{"type":839,"attrs":1222,"content":1223},{"level":841},[1224],{"text":1225,"type":809},"Drill 2: Shadowboxing (5 minutes)",{"type":839,"attrs":1227,"content":1228},{"level":854},[1229],{"text":722,"type":809},{"type":1042,"content":1231},[1232,1238,1244,1250,1256,1262],{"type":1045,"content":1233},[1234],{"type":805,"content":1235},[1236],{"text":1237,"type":809},"Drop down into a high plank position",{"type":1045,"content":1239},[1240],{"type":805,"content":1241},[1242],{"text":1243,"type":809},"Do 1 push-up",{"type":1045,"content":1245},[1246],{"type":805,"content":1247},[1248],{"text":1249,"type":809},"Return to high plank",{"type":1045,"content":1251},[1252],{"type":805,"content":1253},[1254],{"text":1255,"type":809},"Hop with both feet to bring them underneath your hips",{"type":1045,"content":1257},[1258],{"type":805,"content":1259},[1260],{"text":1261,"type":809},"Jump straight up, lifting your arms towards the sky",{"type":1045,"content":1263},[1264],{"type":805,"content":1265},[1266],{"text":1267,"type":809},"Drop back into a high plank and repeat for 60 seconds",{"type":839,"attrs":1269,"content":1270},{"level":854},[1271],{"text":1272,"type":809},"Jab - Cross - Front Kick | 1 - 2 - FK (60 seconds)",{"type":1042,"content":1274},[1275,1281,1287,1293,1299],{"type":1045,"content":1276},[1277],{"type":805,"content":1278},[1279],{"text":1280,"type":809},"Assume boxer’s stance",{"type":1045,"content":1282},[1283],{"type":805,"content":1284},[1285],{"text":1286,"type":809},"Deliver a rapid fire jab-cross (1-2) combination",{"type":1045,"content":1288},[1289],{"type":805,"content":1290},[1291],{"text":1292,"type":809},"Lift your lead leg at the hip and bend at the knee",{"type":1045,"content":1294},[1295],{"type":805,"content":1296},[1297],{"text":1298,"type":809},"Snap your leg out in a front kick",{"type":1045,"content":1300},[1301],{"type":805,"content":1302},[1303],{"text":1304,"type":809},"Return to boxer’s stance and repeat for 60 seconds",{"type":839,"attrs":1306,"content":1307},{"level":854},[1308],{"text":730,"type":809},{"type":1042,"content":1310},[1311,1317,1323,1329],{"type":1045,"content":1312},[1313],{"type":805,"content":1314},[1315],{"text":1316,"type":809},"Drop down to a high plank position",{"type":1045,"content":1318},[1319],{"type":805,"content":1320},[1321],{"text":1322,"type":809},"Bend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint",{"type":1045,"content":1324},[1325],{"type":805,"content":1326},[1327],{"text":1328,"type":809},"Return your right foot to the original high plank position and repeat with your left",{"type":1045,"content":1330},[1331],{"type":805,"content":1332},[1333],{"text":1334,"type":809},"Continue alternating for 60 seconds, like you’re running in place",{"type":839,"attrs":1336,"content":1337},{"level":854},[1338],{"text":734,"type":809},{"type":1042,"content":1340},[1341,1347,1353],{"type":1045,"content":1342},[1343],{"type":805,"content":1344},[1345],{"text":1346,"type":809},"Start from a standing position and bend your knees to come into a deep squat",{"type":1045,"content":1348},[1349],{"type":805,"content":1350},[1351],{"text":1352,"type":809},"Return to your standing position and deliver four (4) straight punches",{"type":1045,"content":1354},[1355],{"type":805,"content":1356},[1357],{"text":1358,"type":809},"Squat back down and repeat for 60 seconds",{"type":839,"attrs":1360,"content":1361},{"level":854},[1362],{"text":1363,"type":809},"Lead Hook - Rear Hook - Four Body Shots | 3 - 4 - 4BS (60 seconds)",{"type":1042,"content":1365},[1366,1372,1378,1384,1390],{"type":1045,"content":1367},[1368],{"type":805,"content":1369},[1370],{"text":1371,"type":809},"Start in boxer’s stance",{"type":1045,"content":1373},[1374],{"type":805,"content":1375},[1376],{"text":1377,"type":809},"Throw a lead hook - rear hook (3-4) combination",{"type":1045,"content":1379},[1380],{"type":805,"content":1381},[1382],{"text":1383,"type":809},"Lower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right",{"type":1045,"content":1385},[1386],{"type":805,"content":1387},[1388],{"text":1389,"type":809},"Raise your stance and throw another lead hook - rear hook (3-4) punch combo",{"type":1045,"content":1391},[1392],{"type":805,"content":1393},[1394],{"text":1395,"type":809},"Repeat for 60 seconds",{"type":839,"attrs":1397,"content":1398},{"level":854},[1399],{"text":1220,"type":809},{"type":839,"attrs":1401,"content":1402},{"level":841},[1403],{"text":1404,"type":809},"Drill 3: Roadwork (3 minutes)",{"type":805,"content":1406},[1407],{"text":1408,"type":809},"*If possible, set up distance markers to allow around 50 feet",{"type":839,"attrs":1410,"content":1411},{"level":854},[1412],{"text":742,"type":809},{"type":1042,"content":1414},[1415,1421,1427,1433],{"type":1045,"content":1416},[1417],{"type":805,"content":1418},[1419],{"text":1420,"type":809},"Choose a starting point or set up markers such as cones",{"type":1045,"content":1422},[1423],{"type":805,"content":1424},[1425],{"text":1426,"type":809},"Jog backwards from the first marker to the second",{"type":1045,"content":1428},[1429],{"type":805,"content":1430},[1431],{"text":1432,"type":809},"Pivot 90 degrees and shuffle sideways to the starting point",{"type":1045,"content":1434},[1435],{"type":805,"content":1436},[1437],{"text":1395,"type":809},{"type":839,"attrs":1439,"content":1440},{"level":854},[1441],{"text":746,"type":809},{"type":1042,"content":1443},[1444,1450,1456,1462],{"type":1045,"content":1445},[1446],{"type":805,"content":1447},[1448],{"text":1449,"type":809},"This is the final stretch, time to empty your tank!",{"type":1045,"content":1451},[1452],{"type":805,"content":1453},[1454],{"text":1455,"type":809},"Sprint at full speed from one marker to the next",{"type":1045,"content":1457},[1458],{"type":805,"content":1459},[1460],{"text":1461,"type":809},"Slowly jog back to the starting point",{"type":1045,"content":1463},[1464],{"type":805,"content":1465},[1466],{"text":1467,"type":809},"Continue alternating sprints and jogging for 2 minutes",{"type":839,"attrs":1469,"content":1470},{"level":841},[1471],{"text":1472,"type":809},"Cool Down (3 minutes)",{"type":839,"attrs":1474,"content":1475},{"level":854},[1476],{"text":750,"type":809},{"type":1042,"content":1478},[1479,1485,1491,1497],{"type":1045,"content":1480},[1481],{"type":805,"content":1482},[1483],{"text":1484,"type":809},"Stand straight and bend your right knee to bring your right heel up behind you",{"type":1045,"content":1486},[1487],{"type":805,"content":1488},[1489],{"text":1490,"type":809},"Hold your right foot with your right hand and pull to feel the stretch in your quad",{"type":1045,"content":1492},[1493],{"type":805,"content":1494},[1495],{"text":1496,"type":809},"Hold for 30 seconds",{"type":1045,"content":1498},[1499],{"type":805,"content":1500},[1501],{"text":1502,"type":809},"Switch legs and hold for another 30 seconds",{"type":839,"attrs":1504,"content":1505},{"level":854},[1506],{"text":754,"type":809},{"type":1042,"content":1508},[1509,1515,1521,1526],{"type":1045,"content":1510},[1511],{"type":805,"content":1512},[1513],{"text":1514,"type":809},"In a standing position, extend your right arm and cross it over your chest",{"type":1045,"content":1516},[1517],{"type":805,"content":1518},[1519],{"text":1520,"type":809},"Use your left hand to pull your right arm closer and feel the stretch",{"type":1045,"content":1522},[1523],{"type":805,"content":1524},[1525],{"text":1496,"type":809},{"type":1045,"content":1527},[1528],{"type":805,"content":1529},[1530],{"text":1531,"type":809},"Switch arms and hold for another 30 seconds",{"type":839,"attrs":1533,"content":1534},{"level":854},[1535],{"text":758,"type":809},{"type":1042,"content":1537},[1538,1544,1550,1556,1562,1568,1574,1580],{"type":1045,"content":1539},[1540],{"type":805,"content":1541},[1542],{"text":1543,"type":809},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":1045,"content":1545},[1546],{"type":805,"content":1547},[1548],{"text":1549,"type":809},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":1045,"content":1551},[1552],{"type":805,"content":1553},[1554],{"text":1555,"type":809},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":1045,"content":1557},[1558],{"type":805,"content":1559},[1560],{"text":1561,"type":809},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":1045,"content":1563},[1564],{"type":805,"content":1565},[1566],{"text":1567,"type":809},"Spread through your collarbones",{"type":1045,"content":1569},[1570],{"type":805,"content":1571},[1572],{"text":1573,"type":809},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":1045,"content":1575},[1576],{"type":805,"content":1577},[1578],{"text":1579,"type":809},"Hold for 15 seconds",{"type":1045,"content":1581},[1582],{"type":805,"content":1583},[1584],{"text":1585,"type":809},"Slowly release down to the mat",{"type":839,"attrs":1587,"content":1588},{"level":854},[1589],{"text":762,"type":809},{"type":1042,"content":1591},[1592,1598,1604,1610,1616,1622],{"type":1045,"content":1593},[1594],{"type":805,"content":1595},[1596],{"text":1597,"type":809},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":1045,"content":1599},[1600],{"type":805,"content":1601},[1602],{"text":1603,"type":809},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":1045,"content":1605},[1606],{"type":805,"content":1607},[1608],{"text":1609,"type":809},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":1045,"content":1611},[1612],{"type":805,"content":1613},[1614],{"text":1615,"type":809},"Drop your hips back toward your heels",{"type":1045,"content":1617},[1618],{"type":805,"content":1619},[1620],{"text":1621,"type":809},"Close your eyes and continue to inhale and exhale deeply",{"type":1045,"content":1623},[1624],{"type":805,"content":1625},[1626],{"text":1627,"type":809},"Hold this pose for 15 seconds or as long as you’d like",{"type":805,"content":1629},[1630,1632,1636,1642,1646],{"text":1631,"type":809},"Amazing job! This boxing HIIT workout was intense, so do as much additional ",{"text":877,"type":809,"marks":1633},[1634],{"type":822,"attrs":1635},{"class":7},{"text":1637,"type":809,"marks":1638},"cool down stretching",[1639],{"type":828,"attrs":1640},{"href":1641,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout/",{"text":819,"type":809,"marks":1643},[1644],{"type":822,"attrs":1645},{"class":7},{"text":1647,"type":809},"as you need. You can mix it up and even break these drills up into different workouts throughout your training during the week.",{"type":805,"content":1649},[1650,1652,1656,1662,1666,1668,1672,1678],{"text":1651,"type":809},"Remember that building endurance takes time and commitment--be patient with yourself! One of the best things you can do to help you on your journey is to get a professional trainer in your corner. Check out FightCamp’s extensive library of ",{"text":877,"type":809,"marks":1653},[1654],{"type":822,"attrs":1655},{"class":7},{"text":1657,"type":809,"marks":1658},"workout videos",[1659],{"type":828,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://bit.ly/3oYefXf",{"text":819,"type":809,"marks":1663},[1664],{"type":822,"attrs":1665},{"class":7},{"text":1667,"type":809},"and find out how our team of pros can help you crush your personal goals with ",{"text":877,"type":809,"marks":1669},[1670],{"type":822,"attrs":1671},{"class":7},{"text":1673,"type":809,"marks":1674},"at-home boxing and kickboxing training",[1675],{"type":828,"attrs":1676},{"href":1677,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1679,"type":809},".",{"type":839,"attrs":1681,"content":1682},{"level":854},[1683],{"text":1684,"type":809},"Related Articles",{"type":805,"content":1686},[1687,1693,1694,1700,1701,1707,1708,1713,1714],{"text":1688,"type":809,"marks":1689},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1690],{"type":828,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide/",{"type":859},{"text":1695,"type":809,"marks":1696},"Why Training Like a Boxer Gets You in Amazing Shape",[1697],{"type":828,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"type":859},{"text":1702,"type":809,"marks":1703},"How To Jump Rope Like a Boxer",[1704],{"type":828,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-jump-rope-like-a-boxer-for-beginners/",{"type":859},{"text":1709,"type":809,"marks":1710},"How to Use HIIT, Tabata, AMRAP, & EMOM For Boxing Training",[1711],{"type":828,"attrs":1712},{"href":1002,"uuid":48,"anchor":48,"target":831,"linktype":13},{"type":859},{"text":1715,"type":809,"marks":1716},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[1717],{"type":828,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1721,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1722,"component":118,"meta_info":1723,"meta_title":7,"block_image":1724,"cover_image":1725,"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},[],[],"2022-01-11 00:00","article",{"_uid":1731,"title":657,"plugin":43,"description":1732},"74455599-728e-4596-8016-a87afe64a333","Professional boxers know endurance can make or break a fight. Enhance your training by doing these exercises to increase your stamina and build your endurance.",{"id":1734,"alt":657,"name":7,"focus":48,"title":657,"filename":1735,"copyright":7,"fieldtype":50},3458887,"https://a.storyblok.com/f/115220/2400x990/aaf59d0555/stamina-and-endurance-building-workout.png",[],"stamina-and-endurance-building-workout-train-like-a-boxer","blogs/stamina-and-endurance-building-workout-train-like-a-boxer",-2770,[1741,1742],"featured","home-trending",60887917,"e8a78c9f-fc64-4f78-ae4a-19b6dc65af82","2022-01-11T02:25:00.000Z","training/{{story.slug}}",[],["Reactive",1749],[1750,2035,2211,2552,2735,2954],{"name":1751,"created_at":1752,"published_at":1753,"updated_at":1754,"id":1755,"uuid":1756,"content":1757,"slug":2029,"full_slug":2030,"sort_by_date":48,"position":2031,"tag_list":2032,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2033,"first_published_at":1753,"release_id":48,"lang":60,"path":1746,"alternates":2034,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1758,"faqs":1759,"title":1751,"topic":1780,"author":1795,"content":1796,"category":2010,"schedule":2018,"component":1729,"meta_info":2019,"cover_image":2023,"description":2027,"contributors":2028},"21563324-6383-4226-86da-b9779cd26bde",[1760,1764,1768,1772,1776],{"_uid":1761,"answer":1762,"question":1763,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1765,"answer":1766,"question":1767,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1769,"answer":1770,"question":1771,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1773,"answer":1774,"question":1775,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1777,"answer":1778,"question":1779,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1781,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1793,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1782,"component":39,"meta_info":1790,"block_image":1791,"cover_image":1792,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1783,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1788,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1784,"component":118,"meta_info":1785,"meta_title":7,"block_image":1786,"cover_image":1787,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":802,"content":1797},[1798,1811,1824,1829,1833,1867,1872,1876,1890,1917,1922,1926,1962,1979,1984,1988,1993,2006],{"type":805,"content":1799},[1800,1802,1809],{"text":1801,"type":809},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1803,"type":809,"marks":1804},"close-range",[1805],{"type":828,"attrs":1806},{"href":1807,"uuid":48,"anchor":48,"custom":1808,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1810,"type":809}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":861,"attrs":1812},{"id":1813,"body":1814},"52fa91c7-90bf-43d9-8857-79752817914b",[1815],{"url":1816,"_uid":1818,"image":1819,"component":871,"copyright_details":1823},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1820,"alt":1821,"name":7,"focus":48,"title":1821,"filename":1822,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":839,"attrs":1825,"content":1826},{"level":841},[1827],{"text":1828,"type":809},"Rolling Punch Drill",{"type":805,"content":1830},[1831],{"text":1832,"type":809},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1042,"content":1834},[1835,1841,1847,1853],{"type":1045,"content":1836},[1837],{"type":805,"content":1838},[1839],{"text":1840,"type":809},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1045,"content":1842},[1843],{"type":805,"content":1844},[1845],{"text":1846,"type":809},"Bend your knees until your thigh muscles are supporting your weight",{"type":1045,"content":1848},[1849],{"type":805,"content":1850},[1851],{"text":1852,"type":809},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1045,"content":1854},[1855,1859],{"type":805,"content":1856},[1857],{"text":1858,"type":809},"Develop a steady rhythm, and then start mixing punches in",{"type":1042,"content":1860},[1861],{"type":1045,"content":1862},[1863],{"type":805,"content":1864},[1865],{"text":1866,"type":809},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":839,"attrs":1868,"content":1869},{"level":841},[1870],{"text":1871,"type":809},"Danger Close Drill",{"type":805,"content":1873},[1874],{"text":1875,"type":809},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1042,"content":1877},[1878,1884],{"type":1045,"content":1879},[1880],{"type":805,"content":1881},[1882],{"text":1883,"type":809},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1045,"content":1885},[1886],{"type":805,"content":1887},[1888],{"text":1889,"type":809},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":805,"content":1891},[1892,1897,1899,1906,1908,1915],{"text":1893,"type":809,"marks":1894},"Key focus:",[1895],{"type":1896},"bold",{"text":1898,"type":809}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1900,"type":809,"marks":1901},"hooks",[1902],{"type":828,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"custom":1905,"target":831,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1907,"type":809}," and ",{"text":1909,"type":809,"marks":1910},"uppercuts",[1911],{"type":828,"attrs":1912},{"href":1913,"uuid":48,"anchor":48,"custom":1914,"target":831,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1916,"type":809},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":839,"attrs":1918,"content":1919},{"level":841},[1920],{"text":1921,"type":809},"Rolling Thunder Drill",{"type":805,"content":1923},[1924],{"text":1925,"type":809},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1042,"content":1927},[1928,1942,1956],{"type":1045,"content":1929},[1930,1934],{"type":805,"content":1931},[1932],{"text":1933,"type":809},"On a heavy bag, set an interval of your choosing",{"type":1042,"content":1935},[1936],{"type":1045,"content":1937},[1938],{"type":805,"content":1939},[1940],{"text":1941,"type":809},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1045,"content":1943},[1944,1948],{"type":805,"content":1945},[1946],{"text":1947,"type":809},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1042,"content":1949},[1950],{"type":1045,"content":1951},[1952],{"type":805,"content":1953},[1954],{"text":1955,"type":809},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1045,"content":1957},[1958],{"type":805,"content":1959},[1960],{"text":1961,"type":809},"Rest for 1 minute in between each round to recover",{"type":805,"content":1963},[1964,1968,1970,1977],{"text":1965,"type":809,"marks":1966},"Tip",[1967],{"type":1896},{"text":1969,"type":809},": Maintaining a calm and ",{"text":1971,"type":809,"marks":1972},"steady breath",[1973],{"type":828,"attrs":1974},{"href":1975,"uuid":48,"anchor":48,"custom":1976,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1978,"type":809}," will help you establish your rhythm.",{"type":839,"attrs":1980,"content":1981},{"level":841},[1982],{"text":1983,"type":809},"Better, Faster, Stronger",{"type":805,"content":1985},[1986],{"text":1987,"type":809},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":839,"attrs":1989,"content":1990},{"level":841},[1991],{"text":1992,"type":809},"Train Like a Fighter",{"type":805,"content":1994},[1995,1997,2004],{"text":1996,"type":809},"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":1998,"type":809,"marks":1999},"FightCamp",[2000],{"type":828,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"custom":2003,"target":831,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2005,"type":809}," 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":805,"content":2007},[2008],{"text":2009,"type":809},"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":2011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2012,"component":118,"meta_info":2013,"meta_title":7,"block_image":2014,"cover_image":2015,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2020,"title":2021,"plugin":43,"description":2022},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2024,"alt":2025,"name":7,"focus":48,"title":2025,"filename":2026,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1741],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2036,"created_at":2037,"published_at":2038,"updated_at":2039,"id":2040,"uuid":2041,"content":2042,"slug":2204,"full_slug":2205,"sort_by_date":48,"position":2206,"tag_list":2207,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2208,"first_published_at":2209,"release_id":48,"lang":60,"path":1746,"alternates":2210,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2043,"faqs":2044,"title":2036,"topic":2061,"author":1795,"content":2076,"category":2186,"schedule":2194,"component":1729,"meta_info":2195,"cover_image":2199,"description":2202,"contributors":2203},"af46e437-bfbd-4a28-91a2-df5259454628",[2045,2049,2053,2057],{"_uid":2046,"answer":2047,"question":2048,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2050,"answer":2051,"question":2052,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2054,"answer":2055,"question":2056,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2058,"answer":2059,"question":2060,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2062,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2074,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2075,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2063,"component":39,"meta_info":2071,"block_image":2072,"cover_image":2073,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2064,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2069,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2065,"component":118,"meta_info":2066,"meta_title":7,"block_image":2067,"cover_image":2068,"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},[],[],{"type":802,"content":2077},[2078,2091,2096,2100,2105,2109,2123,2128,2141,2146,2150,2163,2167,2171,2182],{"type":805,"content":2079},[2080,2082,2089],{"text":2081,"type":809},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2083,"type":809,"marks":2084},"Strength training",[2085],{"type":828,"attrs":2086},{"href":2087,"uuid":48,"anchor":48,"custom":2088,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2090,"type":809}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":839,"attrs":2092,"content":2093},{"level":841},[2094],{"text":2095,"type":809},"Why do Boxers Train Their Neck?",{"type":805,"content":2097},[2098],{"text":2099,"type":809},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":839,"attrs":2101,"content":2102},{"level":841},[2103],{"text":2104,"type":809},"How do Boxers Strength Train Their Neck?",{"type":805,"content":2106},[2107],{"text":2108,"type":809},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1042,"content":2110},[2111,2117],{"type":1045,"content":2112},[2113],{"type":805,"content":2114},[2115],{"text":2116,"type":809},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1045,"content":2118},[2119],{"type":805,"content":2120},[2121],{"text":2122,"type":809},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":839,"attrs":2124,"content":2125},{"level":841},[2126],{"text":2127,"type":809},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":805,"content":2129},[2130,2132,2139],{"text":2131,"type":809},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2133,"type":809,"marks":2134},"injury",[2135],{"type":828,"attrs":2136},{"href":2137,"uuid":48,"anchor":48,"custom":2138,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2140,"type":809}," occurring.",{"type":839,"attrs":2142,"content":2143},{"level":841},[2144],{"text":2145,"type":809},"How Often Should Boxers Train Their Neck?",{"type":805,"content":2147},[2148],{"text":2149,"type":809},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":861,"attrs":2151},{"id":2152,"body":2153},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2154],{"_uid":2155,"text":2156,"image":2157,"author":2161,"component":2162},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2158,"alt":2159,"name":7,"focus":7,"title":2159,"filename":2160,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":805,"content":2164},[2165],{"text":2166,"type":809},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":839,"attrs":2168,"content":2169},{"level":841},[2170],{"text":1992,"type":809},{"type":805,"content":2172},[2173,2174,2180],{"text":1996,"type":809},{"text":1998,"type":809,"marks":2175},[2176],{"type":828,"attrs":2177},{"href":2178,"uuid":48,"anchor":48,"custom":2179,"target":831,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2181,"type":809}," 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":805,"content":2183},[2184],{"text":2185,"type":809},"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":2187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2188,"component":118,"meta_info":2189,"meta_title":7,"block_image":2190,"cover_image":2191,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2196,"title":2197,"plugin":43,"description":2198},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2200,"alt":2159,"name":7,"focus":7,"title":2159,"filename":2201,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1741],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2212,"created_at":2213,"published_at":2214,"updated_at":2215,"id":2216,"uuid":2217,"content":2218,"slug":2546,"full_slug":2547,"sort_by_date":48,"position":2548,"tag_list":2549,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2550,"first_published_at":2214,"release_id":48,"lang":60,"path":1746,"alternates":2551,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2219,"faqs":2220,"title":2212,"topic":2269,"author":2284,"content":2285,"category":2529,"schedule":2537,"component":1729,"meta_info":2538,"cover_image":2542,"description":2541,"contributors":2545},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2221,2225,2229,2233,2237,2241,2245,2249,2253,2257,2261,2265],{"_uid":2222,"answer":2223,"question":2224,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2226,"answer":2227,"question":2228,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2230,"answer":2231,"question":2232,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2234,"answer":2235,"question":2236,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2238,"answer":2239,"question":2240,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2242,"answer":2243,"question":2244,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2246,"answer":2247,"question":2248,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2250,"answer":2251,"question":2252,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2254,"answer":2255,"question":2256,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2258,"answer":2259,"question":2260,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2262,"answer":2263,"question":2264,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2266,"answer":2267,"question":2268,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2270,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2271,"component":39,"meta_info":2279,"block_image":2280,"cover_image":2281,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2273,"component":118,"meta_info":2274,"meta_title":7,"block_image":2275,"cover_image":2276,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":802,"content":2286},[2287,2307,2319,2332,2337,2341,2352,2356,2370,2374,2379,2382,2386,2397,2408,2412,2415,2420,2431,2443,2447,2450,2455,2466,2470,2474,2478,2481,2486,2497,2501,2505,2509,2514,2518,2526],{"type":805,"content":2288},[2289,2291,2297,2299,2305],{"text":2290,"type":809},"Out of the ",{"text":2292,"type":809,"marks":2293},"six (6) basic punches",[2294],{"type":828,"attrs":2295},{"href":2296,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2298,"type":809}," in boxing, punch number one is the ",{"text":2300,"type":809,"marks":2301},"jab",[2302],{"type":828,"attrs":2303},{"href":2304,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2306,"type":809},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":805,"content":2308},[2309,2311,2317],{"text":2310,"type":809},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2312,"type":809,"marks":2313},"Coach PJ",[2314],{"type":828,"attrs":2315},{"href":2316,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2318,"type":809}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":861,"attrs":2320},{"id":2321,"body":2322},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2323],{"_uid":2324,"link":2325,"image":2327,"title":2329,"component":2331},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2326,"linktype":13,"fieldtype":14,"cached_url":2326},"https://youtu.be/JM-8c3EqwZg",{"id":2328,"alt":2329,"name":7,"focus":48,"title":2329,"filename":2330,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":839,"attrs":2333,"content":2334},{"level":841},[2335],{"text":2336,"type":809},"5 Most Common Jab Mistakes",{"type":839,"attrs":2338,"content":2339},{"level":854},[2340],{"text":2232,"type":809},{"type":861,"attrs":2342},{"id":2321,"body":2343},[2344],{"url":2345,"_uid":2346,"image":2347,"component":871,"copyright_details":2351},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2348,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2350,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":805,"content":2353},[2354],{"text":2355,"type":809},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1042,"content":2357},[2358,2364],{"type":1045,"content":2359},[2360],{"type":805,"content":2361},[2362],{"text":2363,"type":809},"While extending the arm to punch",{"type":1045,"content":2365},[2366],{"type":805,"content":2367},[2368],{"text":2369,"type":809},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":805,"content":2371},[2372],{"text":2373,"type":809},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":839,"attrs":2375,"content":2376},{"level":854},[2377],{"text":2378,"type":809},"How To Fix It:",{"type":805,"content":2380},[2381],{"text":2235,"type":809},{"type":839,"attrs":2383,"content":2384},{"level":854},[2385],{"text":2240,"type":809},{"type":861,"attrs":2387},{"id":2321,"body":2388},[2389],{"url":2390,"_uid":2391,"image":2392,"component":871,"copyright_details":2396},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2393,"alt":2394,"name":7,"focus":48,"title":2394,"filename":2395,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":805,"content":2398},[2399,2401,2406],{"text":2400,"type":809},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2402,"type":809,"marks":2403},"hook",[2404],{"type":828,"attrs":2405},{"href":1904,"uuid":48,"anchor":48,"target":831,"linktype":13},{"text":2407,"type":809}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":839,"attrs":2409,"content":2410},{"level":854},[2411],{"text":2378,"type":809},{"type":805,"content":2413},[2414],{"text":2243,"type":809},{"type":839,"attrs":2416,"content":2417},{"level":854},[2418],{"text":2419,"type":809},"3. Pushing the Jab",{"type":861,"attrs":2421},{"id":2321,"body":2422},[2423],{"url":2424,"_uid":2425,"image":2426,"component":871,"copyright_details":2430},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2427,"alt":2428,"name":7,"focus":48,"title":2428,"filename":2429,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":805,"content":2432},[2433,2435,2441],{"text":2434,"type":809},"“Pushing the jab” means leaning into the punch. In your ",{"text":2436,"type":809,"marks":2437},"boxing stance",[2438],{"type":828,"attrs":2439},{"href":2440,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2442,"type":809},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":839,"attrs":2444,"content":2445},{"level":854},[2446],{"text":2378,"type":809},{"type":805,"content":2448},[2449],{"text":2251,"type":809},{"type":839,"attrs":2451,"content":2452},{"level":854},[2453],{"text":2454,"type":809},"4. Flaring Your Elbows",{"type":861,"attrs":2456},{"id":2321,"body":2457},[2458],{"url":2459,"_uid":2460,"image":2461,"component":871,"copyright_details":2465},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2462,"alt":2463,"name":7,"focus":48,"title":2463,"filename":2464,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":805,"content":2467},[2468],{"text":2469,"type":809},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":805,"content":2471},[2472],{"text":2473,"type":809},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":839,"attrs":2475,"content":2476},{"level":854},[2477],{"text":2378,"type":809},{"type":805,"content":2479},[2480],{"text":2259,"type":809},{"type":839,"attrs":2482,"content":2483},{"level":854},[2484],{"text":2485,"type":809},"5. Not Jabbing Enough",{"type":861,"attrs":2487},{"id":2321,"body":2488},[2489],{"url":2490,"_uid":2491,"image":2492,"component":871,"copyright_details":2496},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2493,"alt":2494,"name":7,"focus":48,"title":2494,"filename":2495,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":805,"content":2498},[2499],{"text":2500,"type":809},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":839,"attrs":2502,"content":2503},{"level":854},[2504],{"text":2378,"type":809},{"type":805,"content":2506},[2507],{"text":2508,"type":809},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":839,"attrs":2510,"content":2511},{"level":841},[2512],{"text":2513,"type":809},"Keep On Jabbing",{"type":805,"content":2515},[2516],{"text":2517,"type":809},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":805,"content":2519},[2520,2521,2525],{"text":1996,"type":809},{"text":1998,"type":809,"marks":2522},[2523],{"type":828,"attrs":2524},{"href":2178,"uuid":48,"anchor":48,"target":831,"linktype":13},{"text":2005,"type":809},{"type":805,"content":2527},[2528],{"text":2185,"type":809},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2530,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2531,"component":118,"meta_info":2532,"meta_title":7,"block_image":2533,"cover_image":2534,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2539,"title":2540,"plugin":43,"description":2541},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2543,"alt":2212,"name":7,"focus":48,"title":2212,"filename":2544,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1741],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2553,"created_at":2554,"published_at":2555,"updated_at":2556,"id":2557,"uuid":2558,"content":2559,"slug":2728,"full_slug":2729,"sort_by_date":48,"position":2730,"tag_list":2731,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2732,"first_published_at":2733,"release_id":48,"lang":60,"path":1746,"alternates":2734,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2560,"faqs":2561,"title":2578,"topic":2579,"author":2594,"content":2595,"category":2712,"schedule":2720,"component":1729,"meta_info":2721,"cover_image":2724,"description":2723,"contributors":2727},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2562,2566,2570,2574],{"_uid":2563,"answer":2564,"question":2565,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2567,"answer":2568,"question":2569,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2571,"answer":2572,"question":2573,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2575,"answer":2576,"question":2577,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2580,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2592,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2581,"component":39,"meta_info":2589,"block_image":2590,"cover_image":2591,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2582,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2587,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2588,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2583,"component":118,"meta_info":2584,"meta_title":7,"block_image":2585,"cover_image":2586,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":802,"content":2596},[2597,2610,2615,2620,2632,2635,2640,2651,2654,2659,2670,2674,2678,2683,2696,2700,2709],{"type":805,"content":2598},[2599,2601,2608],{"text":2600,"type":809},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2602,"type":809,"marks":2603},"shadowboxing",[2604],{"type":828,"attrs":2605},{"href":2606,"uuid":48,"anchor":48,"custom":2607,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2609,"type":809}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":839,"attrs":2611,"content":2612},{"level":841},[2613],{"text":2614,"type":809},"Why You Should Practice Shadowboxing With Hand Weights",{"type":839,"attrs":2616,"content":2617},{"level":854},[2618],{"text":2619,"type":809},"1. Speed",{"type":861,"attrs":2621},{"id":2622,"body":2623},"58589914-3cf9-454d-8369-7218c807f59a",[2624],{"url":2625,"_uid":2626,"image":2627,"component":871,"copyright_details":2631},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2628,"alt":2629,"name":7,"focus":48,"title":2629,"filename":2630,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":805,"content":2633},[2634],{"text":2568,"type":809},{"type":839,"attrs":2636,"content":2637},{"level":854},[2638],{"text":2639,"type":809},"2. Arm Endurance",{"type":861,"attrs":2641},{"id":2622,"body":2642},[2643],{"url":2644,"_uid":2645,"image":2646,"component":871,"copyright_details":2650},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2647,"alt":2648,"name":7,"focus":48,"title":2648,"filename":2649,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":805,"content":2652},[2653],{"text":2572,"type":809},{"type":839,"attrs":2655,"content":2656},{"level":854},[2657],{"text":2658,"type":809},"3. Cardiovascular Conditioning",{"type":861,"attrs":2660},{"id":2622,"body":2661},[2662],{"url":2663,"_uid":2664,"image":2665,"component":871,"copyright_details":2669},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2666,"alt":2667,"name":7,"focus":48,"title":2667,"filename":2668,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":805,"content":2671},[2672],{"text":2673,"type":809},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":805,"content":2675},[2676],{"text":2677,"type":809},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":839,"attrs":2679,"content":2680},{"level":841},[2681],{"text":2682,"type":809},"Amp Up Your Training",{"type":805,"content":2684},[2685,2687,2694],{"text":2686,"type":809},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2688,"type":809,"marks":2689},"FightCamp Facebook Community",[2690],{"type":828,"attrs":2691},{"href":2692,"uuid":48,"anchor":48,"custom":2693,"target":831,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2695,"type":809}," and let me know.",{"type":839,"attrs":2697,"content":2698},{"level":841},[2699],{"text":1992,"type":809},{"type":805,"content":2701},[2702,2703,2708],{"text":1996,"type":809},{"text":1998,"type":809,"marks":2704},[2705],{"type":828,"attrs":2706},{"href":2178,"uuid":48,"anchor":48,"custom":2707,"target":831,"linktype":13},{},{"text":2005,"type":809},{"type":805,"content":2710},[2711],{"text":2185,"type":809},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2713,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2718,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2714,"component":118,"meta_info":2715,"meta_title":7,"block_image":2716,"cover_image":2717,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2722,"title":2578,"plugin":43,"description":2723},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2725,"alt":2553,"name":7,"focus":48,"title":2553,"filename":2726,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1741],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2736,"created_at":2737,"published_at":2738,"updated_at":2739,"id":2740,"uuid":2741,"content":2742,"slug":2948,"full_slug":2949,"sort_by_date":48,"position":2950,"tag_list":2951,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2952,"first_published_at":2738,"release_id":48,"lang":60,"path":1746,"alternates":2953,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2743,"faqs":2744,"title":2736,"topic":2761,"author":784,"content":2776,"category":2929,"schedule":2937,"component":1729,"meta_info":2938,"cover_image":2942,"description":2946,"contributors":2947},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2745,2749,2753,2757],{"_uid":2746,"answer":2747,"question":2748,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2750,"answer":2751,"question":2752,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2754,"answer":2755,"question":2756,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2758,"answer":2759,"question":2760,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2762,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2774,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2763,"component":39,"meta_info":2771,"block_image":2772,"cover_image":2773,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2764,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2769,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2765,"component":118,"meta_info":2766,"meta_title":7,"block_image":2767,"cover_image":2768,"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},[],[],{"type":802,"content":2777},[2778,2782,2797,2801,2806,2809,2814,2819,2823,2828,2832,2837,2841,2846,2850,2855,2869,2873,2877,2881,2885,2890,2894,2908,2912,2916,2926],{"type":805,"content":2779},[2780],{"text":2781,"type":809},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":805,"content":2783},[2784,2786,2795],{"text":2785,"type":809},"Running for boxers is a critical element of ",{"text":2787,"type":809,"marks":2788},"roadwork drills",[2789,2793],{"type":828,"attrs":2790},{"href":2791,"uuid":48,"anchor":48,"custom":2792,"target":831,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2794},"underline",{"text":2796,"type":809}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":805,"content":2798},[2799],{"text":2800,"type":809},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":839,"attrs":2802,"content":2803},{"level":841},[2804],{"text":2805,"type":809},"Is Running Good for Boxing?",{"type":805,"content":2807},[2808],{"text":2747,"type":809},{"type":839,"attrs":2810,"content":2811},{"level":841},[2812],{"text":2813,"type":809},"Benefits of Running for Boxers",{"type":839,"attrs":2815,"content":2816},{"level":854},[2817],{"text":2818,"type":809},"Builds Endurance & Stamina",{"type":805,"content":2820},[2821],{"text":2822,"type":809},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":839,"attrs":2824,"content":2825},{"level":854},[2826],{"text":2827,"type":809},"Improves Cardiovascular System",{"type":805,"content":2829},[2830],{"text":2831,"type":809},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":839,"attrs":2833,"content":2834},{"level":854},[2835],{"text":2836,"type":809},"Strengthens Lower Body",{"type":805,"content":2838},[2839],{"text":2840,"type":809},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":839,"attrs":2842,"content":2843},{"level":854},[2844],{"text":2845,"type":809},"Teaches Discipline",{"type":805,"content":2847},[2848],{"text":2849,"type":809},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":839,"attrs":2851,"content":2852},{"level":854},[2853],{"text":2854,"type":809},"Enhances Mental Clarity",{"type":805,"content":2856},[2857,2859,2867],{"text":2858,"type":809},"Much like boxing, running can be a form of ",{"text":2860,"type":809,"marks":2861},"meditative movement",[2862,2866],{"type":828,"attrs":2863},{"href":2864,"uuid":48,"anchor":48,"custom":2865,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2794},{"text":2868,"type":809}," that clears your head and focuses your mind.",{"type":839,"attrs":2870,"content":2871},{"level":841},[2872],{"text":2756,"type":809},{"type":805,"content":2874},[2875],{"text":2876,"type":809},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":805,"content":2878},[2879],{"text":2880,"type":809},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":805,"content":2882},[2883],{"text":2884,"type":809},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":839,"attrs":2886,"content":2887},{"level":841},[2888],{"text":2889,"type":809},"How Long Should I Be Running for Boxing?",{"type":805,"content":2891},[2892],{"text":2893,"type":809},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":805,"content":2895},[2896,2898,2906],{"text":2897,"type":809},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2899,"type":809,"marks":2900},"10 minutes of running",[2901,2905],{"type":828,"attrs":2902},{"href":2903,"uuid":48,"anchor":48,"custom":2904,"target":831,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2794},{"text":2907,"type":809}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":805,"content":2909},[2910],{"text":2911,"type":809},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":839,"attrs":2913,"content":2914},{"level":841},[2915],{"text":1992,"type":809},{"type":805,"content":2917},[2918,2919,2925],{"text":1996,"type":809},{"text":1998,"type":809,"marks":2920},[2921,2924],{"type":828,"attrs":2922},{"href":2178,"uuid":48,"anchor":48,"custom":2923,"target":831,"linktype":13},{},{"type":2794},{"text":2181,"type":809},{"type":805,"content":2927},[2928],{"text":2009,"type":809},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2930,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2935,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2936,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2931,"component":118,"meta_info":2932,"meta_title":7,"block_image":2933,"cover_image":2934,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2939,"title":2940,"plugin":43,"description":2941},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2943,"alt":2944,"name":7,"focus":7,"title":2944,"filename":2945,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1741],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2955,"created_at":2956,"published_at":2957,"updated_at":2958,"id":2959,"uuid":2960,"content":2961,"slug":3368,"full_slug":3369,"sort_by_date":48,"position":3370,"tag_list":3371,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":3372,"first_published_at":3373,"release_id":48,"lang":60,"path":1746,"alternates":3374,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2962,"faqs":2963,"title":2955,"topic":2984,"author":2594,"content":2999,"category":3352,"schedule":3360,"component":1729,"meta_info":3361,"cover_image":3364,"description":3363,"contributors":3367},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2964,2968,2972,2976,2980],{"_uid":2965,"answer":2966,"question":2967,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2969,"answer":2970,"question":2971,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2973,"answer":2974,"question":2975,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2977,"answer":2978,"question":2979,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2981,"answer":2982,"question":2983,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2985,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2997,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2986,"component":39,"meta_info":2994,"block_image":2995,"cover_image":2996,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2987,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2988,"component":118,"meta_info":2989,"meta_title":7,"block_image":2990,"cover_image":2991,"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":802,"content":3000},[3001,3005,3008,3020,3025,3030,3095,3100,3126,3131,3135,3140,3148,3160,3165,3176,3181,3192,3197,3208,3213,3225,3230,3241,3246,3266,3271,3276,3296,3301,3320,3325,3338,3342],{"type":805,"content":3002},[3003],{"text":3004,"type":809},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":805,"content":3006},[3007],{"text":2966,"type":809},{"type":861,"attrs":3009},{"id":3010,"body":3011},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[3012],{"_uid":3013,"link":3014,"image":3016,"title":3018,"component":2331},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":3015,"linktype":13,"fieldtype":14,"cached_url":3015},"https://pin.it/2zdpNMs",{"id":3017,"alt":3018,"name":7,"focus":48,"title":3018,"filename":3019,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":839,"attrs":3021,"content":3022},{"level":841},[3023],{"text":3024,"type":809},"Top Rock Step-By-Step",{"type":839,"attrs":3026,"content":3027},{"level":854},[3028],{"text":3029,"type":809},"The Feet",{"type":1042,"content":3031},[3032,3038,3058,3064,3083,3089],{"type":1045,"content":3033},[3034],{"type":805,"content":3035},[3036],{"text":3037,"type":809},"Begin by starting in an athletic stance on the balls of your feet",{"type":1045,"content":3039},[3040,3044],{"type":805,"content":3041},[3042],{"text":3043,"type":809},"To start, being by doing a “step out”",{"type":1042,"content":3045},[3046,3052],{"type":1045,"content":3047},[3048],{"type":805,"content":3049},[3050],{"text":3051,"type":809},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1045,"content":3053},[3054],{"type":805,"content":3055},[3056],{"text":3057,"type":809},"Pause for a half-second",{"type":1045,"content":3059},[3060],{"type":805,"content":3061},[3062],{"text":3063,"type":809},"Return to the starting stance by performing a slight hop backward",{"type":1045,"content":3065},[3066,3070],{"type":805,"content":3067},[3068],{"text":3069,"type":809},"Once returned, perform the opposite foot “step out”",{"type":1042,"content":3071},[3072,3078],{"type":1045,"content":3073},[3074],{"type":805,"content":3075},[3076],{"text":3077,"type":809},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1045,"content":3079},[3080],{"type":805,"content":3081},[3082],{"text":3057,"type":809},{"type":1045,"content":3084},[3085],{"type":805,"content":3086},[3087],{"text":3088,"type":809},"Hop back to the starting position",{"type":1045,"content":3090},[3091],{"type":805,"content":3092},[3093],{"text":3094,"type":809},"Continue Top Rocking for the remainder of the set",{"type":839,"attrs":3096,"content":3097},{"level":854},[3098],{"text":3099,"type":809},"The Arms",{"type":1042,"content":3101},[3102,3108,3114,3120],{"type":1045,"content":3103},[3104],{"type":805,"content":3105},[3106],{"text":3107,"type":809},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1045,"content":3109},[3110],{"type":805,"content":3111},[3112],{"text":3113,"type":809},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1045,"content":3115},[3116],{"type":805,"content":3117},[3118],{"text":3119,"type":809},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1045,"content":3121},[3122],{"type":805,"content":3123},[3124],{"text":3125,"type":809},"Continue using this arm motion to help with rhythm and balance",{"type":839,"attrs":3127,"content":3128},{"level":841},[3129],{"text":3130,"type":809},"Movement Key Points",{"type":805,"content":3132},[3133],{"text":3134,"type":809},"Here are some key things to focus on while performing the Top Rock:",{"type":839,"attrs":3136,"content":3137},{"level":854},[3138],{"text":3139,"type":809},"Start by swinging your arms",{"type":1042,"content":3141},[3142],{"type":1045,"content":3143},[3144],{"type":805,"content":3145},[3146],{"text":3147,"type":809},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":861,"attrs":3149},{"id":3150,"body":3151},"0512fb63-e304-43ea-8b4c-6583884f9e62",[3152],{"url":3153,"_uid":3154,"image":3155,"component":871,"copyright_details":3159},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":3156,"alt":3157,"name":7,"focus":48,"title":3157,"filename":3158,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":839,"attrs":3161,"content":3162},{"level":854},[3163],{"text":3164,"type":809},"On each hop back, your arms should cross in front of your chest",{"type":861,"attrs":3166},{"id":3150,"body":3167},[3168],{"url":3169,"_uid":3170,"image":3171,"component":871,"copyright_details":3175},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":3172,"alt":3173,"name":7,"focus":48,"title":3173,"filename":3174,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":839,"attrs":3177,"content":3178},{"level":854},[3179],{"text":3180,"type":809},"One foot should cross at a time",{"type":861,"attrs":3182},{"id":3150,"body":3183},[3184],{"url":3185,"_uid":3186,"image":3187,"component":871,"copyright_details":3191},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":3188,"alt":3189,"name":7,"focus":48,"title":3189,"filename":3190,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":839,"attrs":3193,"content":3194},{"level":854},[3195],{"text":3196,"type":809},"Perform the movement by staying on the balls of your feet",{"type":861,"attrs":3198},{"id":3150,"body":3199},[3200],{"url":3201,"_uid":3202,"image":3203,"component":871,"copyright_details":3207},{"id":7,"url":7,"linktype":1817,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":3204,"alt":3205,"name":7,"focus":48,"title":3205,"filename":3206,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your 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