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For most people, it's a calorie-smashing, heart-racing, three (3) minute grueling, sweat-filled session. Oh, did we mention that that’s only the first round? The quintessential image of a boxer is Rocky, and when we think of a boxing match, maybe we think of him fighting Apollo Creed, or perhaps the slugfest fight against Ivan Drago. All three of these fighters, and the actors that played them, prove the achievable results you can get from consistent boxing training.\n\nBut a boxing workout is more than just burning out your shoulders on a daily basis. In fact, boxing workouts offer some of the best total body workouts that you can get in a single session. The best part is, depending on your workout, they can help you build stronger muscles, too.\n\nSo, exactly which muscles do you use during a boxing session? As many of our trainers like to point out during their workouts, let’s start from the ground up.","What muscles do you use in a boxing workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fdd5d14c-f6ea-472c-a1ca-1ec6072afd8b","In a boxing workout, in your lower body, you use muscles in your feet, calves, quads, hamstrings, hips, glutes, and core.","What muscles in your lower body do you use in a boxing workout?",{"_uid":676,"answer":677,"question":678,"component":670},"ad724a4d-bebf-4042-83e2-ac3df2af7348","Everything starts with footwork, and boxing is no different. The ability to push off in all directions and to be able to remain light on the feet is crucial to a boxer’s success in and out of the ring. The feet also play a crucial role in balance and coordination, and the big toe is vitally important for boxers. This is also why proper footwear is important in boxing. Proper shoes allow the use of all of the small muscles in the feet to enable boxers to do what they do best: move freely about the ring, slipping in and out of an opponent’s range.","In a boxing workout, what muscles do you use in your feet?",{"_uid":680,"answer":681,"question":682,"component":670},"4c17f9b1-ee2b-424e-9ab9-d281532a94cb","The calves are the next muscles that help a boxer evade, move, and draw power for a punch. They are equally responsible for the explosiveness of a boxer, as they start the kinetic chain of events for almost all movement inside the ring and during training.","In a boxing workout, how do you use your calves?",{"_uid":684,"answer":685,"question":686,"component":670},"7cd6375d-964b-4960-8c9f-e8d3978f40e9","Two of the largest and strongest muscle groups in the lower body, the quadriceps and the hamstrings are the main drivers of power used for punching. The punching motion starts with a push-off from the ball of the foot and is maximized through the quadriceps and hamstrings. Having strong and properly conditioned legs is crucial for a boxer’s success, as the legs are also responsible for almost all of a boxer’s movement.","In a boxing workout, how do you use your quads and hamstrings?",{"_uid":688,"answer":689,"question":690,"component":670},"81a80f8d-6c67-49dd-90f8-045a5faaf56b","As we continue up the kinetic chain, the hip flexors and glutes are responsible for the transition of the kinetic energy used in a punch, and turning it into rotational power. These muscles also help a boxer move freely in and around the ring, as well as during boxing training. Boxing workouts and drills keep the glutes strong and the hips mobile, which are both key factors in the athleticism of a boxer.","In a boxing workout, how do you use your hips and glutes?",{"_uid":692,"answer":693,"question":694,"component":670},"0b3a9615-c481-4709-80fe-c9fa1852ff50","While there are several muscles that make up the core, the main muscles are the abs, lower back, and obliques. The core muscles, just like the hips and glutes, help a boxer rotate when executing punches. This rotational power is initiated in the lower body, and the core represents the transition from the lower body to the upper body. By maintaining a strong and stable core, a boxer is able to maximize the torque used during a punching sequence.","In a boxing workout, how do you use your core?",{"_uid":696,"answer":697,"question":698,"component":670},"566eab5a-e671-4992-b6a5-d129b5d56f72","In a boxing workout, you use muscles in your torso, shoulders, arms, and hands.","What upper body muscles do you use in a boxing workout?",{"_uid":700,"answer":701,"question":702,"component":670},"74a90294-efdb-44a3-84e0-53641aaa2fd6","For our purposes, we will define the torso as the mid/upper back and the chest. Two of the biggest muscle groups in the upper body and torso are the lats (latissimus dorsi) and pecs (pectoralis major). The lats are used for rotational movement, as well as contribute to lateral flexion, which is crucial in slipping punches. The pecs start to act as the driving force of power for the punch. The pecs are some of the strongest muscles in the upper body and are involved in all pressing/punching motions.","What muscles do you use in your torso in a boxing workout?",{"_uid":704,"answer":705,"question":706,"component":670},"856a0a3d-dc7d-4ddd-bb29-76a4684a52d8","Anyone who has worn 16 oz. boxing gloves for an entire boxing session knows all too well that the shoulders are heavily involved in boxing. Just holding them up in the guard for a full three (3) minute round will build your muscular endurance and have you feeling the burn. The shoulders are also involved in pushing/punching motions and help in the full execution of punching sequences.","How do you use your shoulders in a boxing workout?",{"_uid":708,"answer":709,"question":710,"component":670},"eed815f5-ae19-4f4f-9f06-80f546bafd95","Here, we will define the arms as the biceps and triceps. The arms act as levers in the punching sequence. As we said, the power of a punch starts in the legs, transitions into the rotation of the midsection, and the muscles in the arms and the hands end up delivering the punch. At this point, all of the energy is exerted into the target, and you get one powerful punch. And that's just for a punch like a jab or a cross. Throwing hooks and uppercuts has you blasting those biceps, too!","How do you use your arms and hands in a boxing workout?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":712,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":741,"full_slug":742,"sort_by_date":48,"position":419,"tag_list":743,"is_startpage":9,"parent_id":744,"meta_data":48,"group_id":745,"first_published_at":746,"release_id":48,"lang":60,"path":48,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":734,"_uid":735,"name":727,"photo":736,"component":739,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":740,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":737,"alt":727,"name":727,"focus":48,"title":727,"filename":738,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":749,"content":750},"doc",[751,757,761,765,774,789,795,809,814,818,823,835,840,843,848,868,874,884,889,893,898,901,906,934,939,943,948],{"type":752,"content":753},"paragraph",[754],{"text":755,"type":756},"When you think of a boxing workout, what's the first thing that comes to mind? For most people, it's a calorie-smashing, heart-racing, 3-minute, grueling, sweat-filled session. Oh, did we mention that that’s only the first round? The quintessential image of a boxer is Sylvester Stallone Rocky, and when we think of a boxing match, maybe we think of him fighting Apollo Creed, or perhaps the slugfest fight against Ivan Drago. All three of these fighters, and the actors that played them, prove the achievable results you can get from consistent boxing training.","text",{"type":752,"content":758},[759],{"text":760,"type":756},"But a boxing workout is more than just burning out your shoulders on a daily basis. In fact, boxing workouts offer some of the best total body workouts that you can get in a single session. The best part is, depending on your workout, they can help you build stronger muscles, too.",{"type":752,"content":762},[763],{"text":764,"type":756},"So, what muscles does boxing work? As many of our trainers like to point out during their workouts, let’s start from the ground up.",{"type":766,"attrs":767,"content":769},"heading",{"level":768},2,[770,772],{"text":771,"type":756},"Lower Body",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"e52763e8-b070-4307-9f44-90336db9c536",[779],{"url":780,"_uid":782,"image":783,"component":787,"copyright_details":788},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"story","i-3940f580-123e-4d1f-8061-665a10829107",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},4271580,"FightCamp - Muscles Used in Boxing","https://a.storyblok.com/f/115220/1100x1100/f12c8781d2/lower_body_muscles.png","content_image",[],{"type":766,"attrs":790,"content":792},{"level":791},3,[793],{"text":794,"type":756},"Feet",{"type":752,"content":796},[797,799,807],{"text":798,"type":756},"Everything starts with footwork, and boxing is no different. The ability to push off in all directions and to be able to remain light on the feet is crucial to a boxer’s success in and out of the ring. The feet also play a crucial role in balance and coordination, and the big toe is vitally important for boxers. This is also why proper ",{"text":800,"type":756,"marks":801},"footwear",[802],{"type":803,"attrs":804},"link",{"href":805,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-are-the-best-boxing-shoes/","_blank",{"text":808,"type":756}," is important in boxing. Proper shoes allow the use of all of the small muscles in the feet to enable boxers to do what they do best: move freely about the ring, slipping in and out of an opponent’s range.",{"type":766,"attrs":810,"content":811},{"level":791},[812],{"text":813,"type":756},"Calves",{"type":752,"content":815},[816],{"text":817,"type":756},"The calves are the next muscles used in boxing that help a boxer evade, move, and draw power for a punch. They are equally responsible for the explosiveness of a boxer, as they start the kinetic chain of events for almost all movement inside the ring and during training.",{"type":766,"attrs":819,"content":820},{"level":791},[821],{"text":822,"type":756},"Quads and Hamstrings",{"type":752,"content":824},[825,827,833],{"text":826,"type":756},"Two of the largest and strongest muscles used in boxing in the lower body, the quadriceps and the hamstrings are the main drivers of power used for punching. The punching motion starts with a push-off from the ball of the foot and is maximized through the quadriceps and hamstrings. Having ",{"text":828,"type":756,"marks":829},"strong and properly conditioned legs",[830],{"type":803,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-need-strong-legs-for-boxing",{"text":834,"type":756}," is crucial for a boxer’s success, as the legs are also responsible for almost all of a boxer’s movement.",{"type":766,"attrs":836,"content":837},{"level":791},[838],{"text":839,"type":756},"Hips and Glutes",{"type":752,"content":841},[842],{"text":689,"type":756},{"type":766,"attrs":844,"content":845},{"level":791},[846],{"text":847,"type":756},"Core",{"type":752,"content":849},[850,852,858,860,866],{"text":851,"type":756},"While there are several ",{"text":853,"type":756,"marks":854},"muscles",[855],{"type":803,"attrs":856},{"href":857,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.sportsmd.com/core/#:~:text=The%20Core%20is%20composed%20of,muscles%2C%20and%20the%20hip%20muscles.",{"text":859,"type":756}," that make up the core, the main core muscles used in boxing are the ",{"text":861,"type":756,"marks":862},"abs",[863],{"type":803,"attrs":864},{"href":865,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/quick-8-minute-at-home-ab-routine-for-a-shredded-core",{"text":867,"type":756},", lower back, and obliques. The core muscles used to punch, just like the hips and glutes, help a boxer rotate when executing punches. This rotational power is initiated in the lower body, and the core represents the transition from the lower body to the upper body. By maintaining a strong and stable core, a boxer is able to maximize the torque used during a punching sequence.",{"type":766,"attrs":869,"content":870},{"level":768},[871,873],{"text":872,"type":756},"Upper Body",{"type":773},{"type":775,"attrs":875},{"id":777,"body":876},[877],{"url":878,"_uid":879,"image":880,"component":787,"copyright_details":883},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-701b0f2a-e9fc-4c48-98c0-db8787653aec",{"id":881,"alt":785,"name":7,"focus":48,"title":785,"filename":882,"copyright":7,"fieldtype":50},4271585,"https://a.storyblok.com/f/115220/1100x1100/4da20903c6/upper_body_muscles.png",[],{"type":766,"attrs":885,"content":886},{"level":791},[887],{"text":888,"type":756},"Torso",{"type":752,"content":890},[891],{"text":892,"type":756},"For our purposes, we will define the torso as the mid/upper back and the chest. Two of the biggest muscle groups in the upper body and torso are the lats (latissimus dorsi) and pecs (pectoralis major). The lats are used for rotational movement, as well as contribute to lateral flexion, which is crucial in slipping punches. The pecs start to act as the driving force of power for the punch. The pecs are some of the strongest muscles used to punch in the upper body and are involved in all pressing/punching motions.",{"type":766,"attrs":894,"content":895},{"level":791},[896],{"text":897,"type":756},"Shoulders",{"type":752,"content":899},[900],{"text":705,"type":756},{"type":766,"attrs":902,"content":903},{"level":791},[904],{"text":905,"type":756},"Arms and Hands",{"type":752,"content":907},[908,910,916,918,924,926,932],{"text":909,"type":756},"Here, we will define the arms as the biceps and triceps. The arms act as levers in the punching sequence. As we said, the power of a punch starts in the legs, transitions into the rotation of the midsection, and the muscles used to punch in the arms and the hands end up delivering the hit. At this point, all of the energy is exerted on the target, and you get one powerful punch. And that's just for a punch like a ",{"text":911,"type":756,"marks":912},"jab or a cross",[913],{"type":803,"attrs":914},{"href":915,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":917,"type":756},". Throwing ",{"text":919,"type":756,"marks":920},"hooks",[921],{"type":803,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-boxing-lead-hook-rear-hook",{"text":925,"type":756}," and ",{"text":927,"type":756,"marks":928},"uppercuts",[929],{"type":803,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-boxing-rear-lead-uppercut-punches",{"text":933,"type":756}," have you blasting those biceps, too!",{"type":766,"attrs":935,"content":936},{"level":768},[937],{"text":938,"type":756},"Total Body Package",{"type":752,"content":940},[941],{"text":942,"type":756},"So, what muscles does boxing work after all? A boxing workout is way more than just a great shoulder-burning exercise. A simple punch sequence requires almost all of the major muscles in the body. Once you add in more advanced boxing techniques, such as slipping, evading, and footwork, plus moving around the ring, you’ll see why boxing truly is a total body workout.",{"type":766,"attrs":944,"content":945},{"level":768},[946],{"text":947,"type":756},"Train Like a Fighter",{"type":752,"content":949},[950,952,958],{"text":951,"type":756},"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":953,"type":756,"marks":954},"FightCamp",[955],{"type":803,"attrs":956},{"href":957,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":959,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":961,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":966,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":962,"component":118,"meta_info":963,"meta_title":7,"block_image":964,"cover_image":965,"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},[],[],"2022-08-11 00:00","article",{"_uid":971,"title":972,"plugin":43,"description":973},"ac50a2dd-3d9d-43d4-ac41-255b623984c2","What Muscles Does Boxing Work? | FightCamp","Wondering what muscles boxing works? FightCamp does a deep dive on what muscles are used in boxing and explains how punching can transform your body.",{"id":975,"alt":785,"name":7,"focus":48,"title":785,"filename":976,"copyright":7,"fieldtype":50},4271565,"https://a.storyblok.com/f/115220/2400x990/726727ba5c/what-muscles-do-you-use-in-a-boxing-workout.png","A boxing workout doesn’t just work the muscles in your arms and shoulders. Find out which muscle groups you work and how punching can transform your body.",[],"what-muscles-do-you-use-in-a-boxing-workout","blogs/what-muscles-do-you-use-in-a-boxing-workout",-4120,[983],"featured",60887917,"53f0ed50-59a3-4f80-9110-7c5cadbed511","2022-06-09T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",990],[991,1281,1480,1900,2076,2295],{"name":992,"created_at":993,"published_at":994,"updated_at":995,"id":996,"uuid":997,"content":998,"slug":1274,"full_slug":1275,"sort_by_date":48,"position":1276,"tag_list":1277,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":1278,"first_published_at":1279,"release_id":48,"lang":60,"path":987,"alternates":1280,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":999,"faqs":1000,"title":992,"topic":1017,"author":1032,"content":1033,"category":1255,"schedule":1263,"component":969,"meta_info":1264,"cover_image":1268,"description":1272,"contributors":1273},"0970fa5a-5687-49ba-9c33-b7285372264c",[1001,1005,1009,1013],{"_uid":1002,"answer":1003,"question":1004,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1006,"answer":1007,"question":1008,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1010,"answer":1011,"question":1012,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1014,"answer":1015,"question":1016,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1018,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1030,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1031,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1019,"component":39,"meta_info":1027,"block_image":1028,"cover_image":1029,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1020,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1025,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1026,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1021,"component":118,"meta_info":1022,"meta_title":7,"block_image":1023,"cover_image":1024,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":749,"content":1034},[1035,1040,1060,1065,1070,1074,1108,1112,1117,1127,1147,1151,1156,1160,1186,1190,1216,1220,1225,1237,1241,1251],{"type":766,"attrs":1036,"content":1037},{"level":768},[1038],{"text":1039,"type":756},"How to Get Better Head Movement in Boxing",{"type":752,"content":1041},[1042,1044,1051,1053,1058],{"text":1043,"type":756},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1045,"type":756,"marks":1046},"movements",[1047],{"type":803,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"custom":1050,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1052,"type":756}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1054,"type":756,"marks":1055},"employ",[1056],{"type":1057},"italic",{"text":1059,"type":756}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":766,"attrs":1061,"content":1062},{"level":768},[1063],{"text":1064,"type":756},"3 Boxing Head Movement Drills",{"type":766,"attrs":1066,"content":1067},{"level":791},[1068],{"text":1069,"type":756},"The 5 Point Pivot Drill",{"type":752,"content":1071},[1072],{"text":1073,"type":756},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1075,"content":1076},"bullet_list",[1077,1084,1090,1096,1102],{"type":1078,"content":1079},"list_item",[1080],{"type":752,"content":1081},[1082],{"text":1083,"type":756},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1078,"content":1085},[1086],{"type":752,"content":1087},[1088],{"text":1089,"type":756},"Weave under to the other side (to avoid hooks)",{"type":1078,"content":1091},[1092],{"type":752,"content":1093},[1094],{"text":1095,"type":756},"Pull back/sway (good for avoiding uppercuts)",{"type":1078,"content":1097},[1098],{"type":752,"content":1099},[1100],{"text":1101,"type":756},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1078,"content":1103},[1104],{"type":752,"content":1105},[1106],{"text":1107,"type":756},"Throw a punch (it's important that defense and offense are fluid) ",{"type":752,"content":1109},[1110],{"text":1111,"type":756},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":766,"attrs":1113,"content":1114},{"level":791},[1115],{"text":1116,"type":756},"Frame and Shoot Drill",{"type":752,"content":1118},[1119,1121,1125],{"text":1120,"type":756},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1122,"type":756,"marks":1123},"will",[1124],{"type":1057},{"text":1126,"type":756}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1075,"content":1128},[1129,1135,1141],{"type":1078,"content":1130},[1131],{"type":752,"content":1132},[1133],{"text":1134,"type":756},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1078,"content":1136},[1137],{"type":752,"content":1138},[1139],{"text":1140,"type":756},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1078,"content":1142},[1143],{"type":752,"content":1144},[1145],{"text":1146,"type":756},"Once you know what feels best, throw a punch from that position. ",{"type":752,"content":1148},[1149],{"text":1150,"type":756},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":766,"attrs":1152,"content":1153},{"level":791},[1154],{"text":1155,"type":756},"The Line Drill",{"type":752,"content":1157},[1158],{"text":1159,"type":756},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1075,"content":1161},[1162,1168,1174,1180],{"type":1078,"content":1163},[1164],{"type":752,"content":1165},[1166],{"text":1167,"type":756},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1078,"content":1169},[1170],{"type":752,"content":1171},[1172],{"text":1173,"type":756}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1078,"content":1175},[1176],{"type":752,"content":1177},[1178],{"text":1179,"type":756},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1078,"content":1181},[1182],{"type":752,"content":1183},[1184],{"text":1185,"type":756},"Repeat step 1",{"type":752,"content":1187},[1188],{"text":1189,"type":756},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1075,"content":1191},[1192,1198,1204,1210],{"type":1078,"content":1193},[1194],{"type":752,"content":1195},[1196],{"text":1197,"type":756},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1078,"content":1199},[1200],{"type":752,"content":1201},[1202],{"text":1203,"type":756},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1078,"content":1205},[1206],{"type":752,"content":1207},[1208],{"text":1209,"type":756},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1078,"content":1211},[1212],{"type":752,"content":1213},[1214],{"text":1215,"type":756},"Return to neutral and repeat the sequence",{"type":752,"content":1217},[1218],{"text":1219,"type":756},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":766,"attrs":1221,"content":1222},{"level":768},[1223],{"text":1224,"type":756},"Keep Your Head Moving",{"type":752,"content":1226},[1227,1229,1235],{"text":1228,"type":756},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1045,"type":756,"marks":1230},[1231],{"type":803,"attrs":1232},{"href":1233,"uuid":48,"anchor":48,"custom":1234,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1236,"type":756}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":766,"attrs":1238,"content":1239},{"level":768},[1240],{"text":947,"type":756},{"type":752,"content":1242},[1243,1244,1249],{"text":951,"type":756},{"text":953,"type":756,"marks":1245},[1246],{"type":803,"attrs":1247},{"href":957,"uuid":48,"anchor":48,"custom":1248,"target":806,"linktype":13},{},{"text":1250,"type":756}," 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":752,"content":1252},[1253],{"text":1254,"type":756},"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":1256,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1261,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1257,"component":118,"meta_info":1258,"meta_title":7,"block_image":1259,"cover_image":1260,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1265,"title":1266,"plugin":43,"description":1267},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1269,"alt":1270,"name":7,"focus":7,"title":1270,"filename":1271,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[983],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1282,"created_at":1283,"published_at":1284,"updated_at":1285,"id":1286,"uuid":1287,"content":1288,"slug":1474,"full_slug":1475,"sort_by_date":48,"position":1476,"tag_list":1477,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":1478,"first_published_at":1284,"release_id":48,"lang":60,"path":987,"alternates":1479,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1289,"faqs":1290,"title":1282,"topic":1295,"author":1032,"content":1310,"category":1455,"schedule":1463,"component":969,"meta_info":1464,"cover_image":1468,"description":1472,"contributors":1473},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1291],{"_uid":1292,"answer":1293,"question":1294,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1296,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1308,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1297,"component":39,"meta_info":1305,"block_image":1306,"cover_image":1307,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1298,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1299,"component":118,"meta_info":1300,"meta_title":7,"block_image":1301,"cover_image":1302,"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":749,"content":1311},[1312,1316,1321,1326,1351,1356,1380,1385,1399,1404,1418,1423,1427,1432,1436,1440,1451],{"type":752,"content":1313},[1314],{"text":1315,"type":756},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":766,"attrs":1317,"content":1318},{"level":768},[1319],{"text":1320,"type":756},"5 Ways to Shake Up Your Cardio",{"type":766,"attrs":1322,"content":1323},{"level":791},[1324],{"text":1325,"type":756},"Swimming",{"type":752,"content":1327},[1328,1330,1339,1341,1349],{"text":1329,"type":756},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1331,"type":756,"marks":1332},"Flo Master’s",[1333,1337],{"type":803,"attrs":1334},{"href":1335,"uuid":48,"anchor":48,"custom":1336,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1338},"underline",{"text":1340,"type":756}," favorite forms of ",{"text":1342,"type":756,"marks":1343},"active recovery",[1344,1348],{"type":803,"attrs":1345},{"href":1346,"uuid":48,"anchor":48,"custom":1347,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1338},{"text":1350,"type":756}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":766,"attrs":1352,"content":1353},{"level":791},[1354],{"text":1355,"type":756},"Tabata Bag Drills",{"type":752,"content":1357},[1358,1360,1368,1370,1378],{"text":1359,"type":756},"One great way to get your anaerobic endurance up is with ",{"text":1361,"type":756,"marks":1362},"Tabata",[1363,1367],{"type":803,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"custom":1366,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1338},{"text":1369,"type":756}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1371,"type":756,"marks":1372},"FightCamp App",[1373,1377],{"type":803,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"custom":1376,"target":806,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1338},{"text":1379,"type":756}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":766,"attrs":1381,"content":1382},{"level":791},[1383],{"text":1384,"type":756},"Footwork Heavy Sports",{"type":752,"content":1386},[1387,1389,1397],{"text":1388,"type":756},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1390,"type":756,"marks":1391},"dancing",[1392,1396],{"type":803,"attrs":1393},{"href":1394,"uuid":48,"anchor":48,"custom":1395,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1338},{"text":1398,"type":756}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":766,"attrs":1400,"content":1401},{"level":791},[1402],{"text":1403,"type":756},"Hiking",{"type":752,"content":1405},[1406,1408,1416],{"text":1407,"type":756},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1409,"type":756,"marks":1410},"healthy snacks",[1411,1415],{"type":803,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1338},{"text":1417,"type":756},"! ",{"type":766,"attrs":1419,"content":1420},{"level":791},[1421],{"text":1422,"type":756},"Shadowboxing Punchouts",{"type":752,"content":1424},[1425],{"text":1426,"type":756},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":766,"attrs":1428,"content":1429},{"level":768},[1430],{"text":1431,"type":756},"Shaking Up Your Cardio",{"type":752,"content":1433},[1434],{"text":1435,"type":756},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":766,"attrs":1437,"content":1438},{"level":768},[1439],{"text":947,"type":756},{"type":752,"content":1441},[1442,1443,1449],{"text":951,"type":756},{"text":953,"type":756,"marks":1444},[1445,1448],{"type":803,"attrs":1446},{"href":957,"uuid":48,"anchor":48,"custom":1447,"target":806,"linktype":13},{},{"type":1338},{"text":1450,"type":756}," 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":752,"content":1452},[1453],{"text":1454,"type":756},"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":1456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1457,"component":118,"meta_info":1458,"meta_title":7,"block_image":1459,"cover_image":1460,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1465,"title":1466,"plugin":43,"description":1467},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1469,"alt":1470,"name":7,"focus":7,"title":1470,"filename":1471,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[983],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1481,"created_at":1482,"published_at":1483,"updated_at":1484,"id":1485,"uuid":1486,"content":1487,"slug":1893,"full_slug":1894,"sort_by_date":48,"position":1895,"tag_list":1896,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":1897,"first_published_at":1898,"release_id":48,"lang":60,"path":987,"alternates":1899,"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":1488,"faqs":1489,"title":1481,"topic":1510,"author":1525,"content":1526,"category":1877,"schedule":1885,"component":969,"meta_info":1886,"cover_image":1889,"description":1888,"contributors":1892},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1490,1494,1498,1502,1506],{"_uid":1491,"answer":1492,"question":1493,"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":1495,"answer":1496,"question":1497,"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":1499,"answer":1500,"question":1501,"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":1503,"answer":1504,"question":1505,"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":1507,"answer":1508,"question":1509,"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":1511,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1523,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1512,"component":39,"meta_info":1520,"block_image":1521,"cover_image":1522,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1514,"component":118,"meta_info":1515,"meta_title":7,"block_image":1516,"cover_image":1517,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":749,"content":1527},[1528,1532,1535,1548,1553,1558,1623,1628,1654,1659,1663,1668,1676,1688,1693,1704,1709,1720,1725,1736,1741,1753,1758,1769,1774,1792,1797,1802,1822,1827,1846,1851,1863,1867],{"type":752,"content":1529},[1530],{"text":1531,"type":756},"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":752,"content":1533},[1534],{"text":1492,"type":756},{"type":775,"attrs":1536},{"id":1537,"body":1538},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1539],{"_uid":1540,"link":1541,"image":1543,"title":1545,"component":1547},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1542,"linktype":13,"fieldtype":14,"cached_url":1542},"https://pin.it/2zdpNMs",{"id":1544,"alt":1545,"name":7,"focus":48,"title":1545,"filename":1546,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":766,"attrs":1549,"content":1550},{"level":768},[1551],{"text":1552,"type":756},"Top Rock Step-By-Step",{"type":766,"attrs":1554,"content":1555},{"level":791},[1556],{"text":1557,"type":756},"The Feet",{"type":1075,"content":1559},[1560,1566,1586,1592,1611,1617],{"type":1078,"content":1561},[1562],{"type":752,"content":1563},[1564],{"text":1565,"type":756},"Begin by starting in an athletic stance on the balls of your feet",{"type":1078,"content":1567},[1568,1572],{"type":752,"content":1569},[1570],{"text":1571,"type":756},"To start, being by doing a “step out”",{"type":1075,"content":1573},[1574,1580],{"type":1078,"content":1575},[1576],{"type":752,"content":1577},[1578],{"text":1579,"type":756},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1078,"content":1581},[1582],{"type":752,"content":1583},[1584],{"text":1585,"type":756},"Pause for a half-second",{"type":1078,"content":1587},[1588],{"type":752,"content":1589},[1590],{"text":1591,"type":756},"Return to the starting stance by performing a slight hop backward",{"type":1078,"content":1593},[1594,1598],{"type":752,"content":1595},[1596],{"text":1597,"type":756},"Once returned, perform the opposite foot “step out”",{"type":1075,"content":1599},[1600,1606],{"type":1078,"content":1601},[1602],{"type":752,"content":1603},[1604],{"text":1605,"type":756},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1078,"content":1607},[1608],{"type":752,"content":1609},[1610],{"text":1585,"type":756},{"type":1078,"content":1612},[1613],{"type":752,"content":1614},[1615],{"text":1616,"type":756},"Hop back to the starting position",{"type":1078,"content":1618},[1619],{"type":752,"content":1620},[1621],{"text":1622,"type":756},"Continue Top Rocking for the remainder of the set",{"type":766,"attrs":1624,"content":1625},{"level":791},[1626],{"text":1627,"type":756},"The Arms",{"type":1075,"content":1629},[1630,1636,1642,1648],{"type":1078,"content":1631},[1632],{"type":752,"content":1633},[1634],{"text":1635,"type":756},"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":1078,"content":1637},[1638],{"type":752,"content":1639},[1640],{"text":1641,"type":756},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1078,"content":1643},[1644],{"type":752,"content":1645},[1646],{"text":1647,"type":756},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1078,"content":1649},[1650],{"type":752,"content":1651},[1652],{"text":1653,"type":756},"Continue using this arm motion to help with rhythm and balance",{"type":766,"attrs":1655,"content":1656},{"level":768},[1657],{"text":1658,"type":756},"Movement Key Points",{"type":752,"content":1660},[1661],{"text":1662,"type":756},"Here are some key things to focus on while performing the Top Rock:",{"type":766,"attrs":1664,"content":1665},{"level":791},[1666],{"text":1667,"type":756},"Start by swinging your arms",{"type":1075,"content":1669},[1670],{"type":1078,"content":1671},[1672],{"type":752,"content":1673},[1674],{"text":1675,"type":756},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":775,"attrs":1677},{"id":1678,"body":1679},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1680],{"url":1681,"_uid":1682,"image":1683,"component":787,"copyright_details":1687},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1684,"alt":1685,"name":7,"focus":48,"title":1685,"filename":1686,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":766,"attrs":1689,"content":1690},{"level":791},[1691],{"text":1692,"type":756},"On each hop back, your arms should cross in front of your chest",{"type":775,"attrs":1694},{"id":1678,"body":1695},[1696],{"url":1697,"_uid":1698,"image":1699,"component":787,"copyright_details":1703},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1700,"alt":1701,"name":7,"focus":48,"title":1701,"filename":1702,"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":766,"attrs":1705,"content":1706},{"level":791},[1707],{"text":1708,"type":756},"One foot should cross at a time",{"type":775,"attrs":1710},{"id":1678,"body":1711},[1712],{"url":1713,"_uid":1714,"image":1715,"component":787,"copyright_details":1719},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1716,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1718,"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":766,"attrs":1721,"content":1722},{"level":791},[1723],{"text":1724,"type":756},"Perform the movement by staying on the balls of your feet",{"type":775,"attrs":1726},{"id":1678,"body":1727},[1728],{"url":1729,"_uid":1730,"image":1731,"component":787,"copyright_details":1735},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1732,"alt":1733,"name":7,"focus":48,"title":1733,"filename":1734,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":766,"attrs":1737,"content":1738},{"level":791},[1739],{"text":1740,"type":756},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":775,"attrs":1742},{"id":1743,"body":1744},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1745],{"url":1746,"_uid":1747,"image":1748,"component":787,"copyright_details":1752},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1749,"alt":1750,"name":7,"focus":48,"title":1750,"filename":1751,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":766,"attrs":1754,"content":1755},{"level":791},[1756],{"text":1757,"type":756},"Stay loose and have fun!",{"type":775,"attrs":1759},{"id":1678,"body":1760},[1761],{"url":1762,"_uid":1763,"image":1764,"component":787,"copyright_details":1768},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1765,"alt":1766,"name":7,"focus":48,"title":1766,"filename":1767,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":766,"attrs":1770,"content":1771},{"level":768},[1772],{"text":1773,"type":756},"Muscles Used",{"type":1075,"content":1775},[1776,1782,1787],{"type":1078,"content":1777},[1778],{"type":752,"content":1779},[1780],{"text":1781,"type":756},"Deltoids",{"type":1078,"content":1783},[1784],{"type":752,"content":1785},[1786],{"text":847,"type":756},{"type":1078,"content":1788},[1789],{"type":752,"content":1790},[1791],{"text":813,"type":756},{"type":766,"attrs":1793,"content":1794},{"level":768},[1795],{"text":1796,"type":756},"Application",{"type":766,"attrs":1798,"content":1799},{"level":791},[1800],{"text":1801,"type":756},"For Sets",{"type":1075,"content":1803},[1804,1810,1816],{"type":1078,"content":1805},[1806],{"type":752,"content":1807},[1808],{"text":1809,"type":756},"Perform 3-6 sets",{"type":1078,"content":1811},[1812],{"type":752,"content":1813},[1814],{"text":1815,"type":756},"12-20 repetitions each way",{"type":1078,"content":1817},[1818],{"type":752,"content":1819},[1820],{"text":1821,"type":756},"Rest 30-45 seconds between sets",{"type":766,"attrs":1823,"content":1824},{"level":791},[1825],{"text":1826,"type":756},"For Time",{"type":1075,"content":1828},[1829,1834,1840],{"type":1078,"content":1830},[1831],{"type":752,"content":1832},[1833],{"text":1809,"type":756},{"type":1078,"content":1835},[1836],{"type":752,"content":1837},[1838],{"text":1839,"type":756},"Perform for 30-90 seconds",{"type":1078,"content":1841},[1842],{"type":752,"content":1843},[1844],{"text":1845,"type":756},"Rest 45-60 seconds between sets",{"type":766,"attrs":1847,"content":1848},{"level":768},[1849],{"text":1850,"type":756},"Dance Moves For Boxers",{"type":752,"content":1852},[1853,1855,1861],{"text":1854,"type":756},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1856,"type":756,"marks":1857},"Flo Master",[1858],{"type":803,"attrs":1859},{"href":1335,"uuid":48,"anchor":48,"custom":1860,"target":806,"linktype":13},{},{"text":1862,"type":756},". ",{"type":766,"attrs":1864,"content":1865},{"level":768},[1866],{"text":947,"type":756},{"type":752,"content":1868},[1869,1870,1875],{"text":951,"type":756},{"text":953,"type":756,"marks":1871},[1872],{"type":803,"attrs":1873},{"href":957,"uuid":48,"anchor":48,"custom":1874,"target":806,"linktype":13},{},{"text":1876,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1878,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1883,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1884,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1879,"component":118,"meta_info":1880,"meta_title":7,"block_image":1881,"cover_image":1882,"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},[],[],"2022-12-09 00:00",{"_uid":1887,"title":1481,"plugin":43,"description":1888},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1890,"alt":1481,"name":7,"focus":48,"title":1481,"filename":1891,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[983],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1901,"created_at":1902,"published_at":1903,"updated_at":1904,"id":1905,"uuid":1906,"content":1907,"slug":2070,"full_slug":2071,"sort_by_date":48,"position":2072,"tag_list":2073,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2074,"first_published_at":1903,"release_id":48,"lang":60,"path":987,"alternates":2075,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1908,"faqs":1909,"title":1901,"topic":1926,"author":1032,"content":1941,"category":2051,"schedule":2059,"component":969,"meta_info":2060,"cover_image":2064,"description":2068,"contributors":2069},"52144e3e-d0cf-4037-a459-fad9641f4053",[1910,1914,1918,1922],{"_uid":1911,"answer":1912,"question":1913,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1915,"answer":1916,"question":1917,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1919,"answer":1920,"question":1921,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1923,"answer":1924,"question":1925,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1927,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1939,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1940,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1928,"component":39,"meta_info":1936,"block_image":1937,"cover_image":1938,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1929,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1934,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1930,"component":118,"meta_info":1931,"meta_title":7,"block_image":1932,"cover_image":1933,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":1942},[1943,1947,1952,1957,1970,1974,1979,1983,1988,1999,2004,2017,2022,2035,2039,2048],{"type":752,"content":1944},[1945],{"text":1946,"type":756},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":766,"attrs":1948,"content":1949},{"level":768},[1950],{"text":1951,"type":756},"4 Ways To Tire Out Your Opponent",{"type":766,"attrs":1953,"content":1954},{"level":791},[1955],{"text":1956,"type":756},"A Consistent Body Attack",{"type":752,"content":1958},[1959,1961,1968],{"text":1960,"type":756},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1962,"type":756,"marks":1963},"opponent’s body",[1964],{"type":803,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"custom":1967,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1969,"type":756},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":752,"content":1971},[1972],{"text":1973,"type":756},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":766,"attrs":1975,"content":1976},{"level":791},[1977],{"text":1978,"type":756},"Constant Pressure",{"type":752,"content":1980},[1981],{"text":1982,"type":756},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":766,"attrs":1984,"content":1985},{"level":791},[1986],{"text":1987,"type":756},"Cut Off the Ring ",{"type":752,"content":1989},[1990,1997],{"text":1991,"type":756,"marks":1992},"Cutting off the space",[1993],{"type":803,"attrs":1994},{"href":1995,"uuid":48,"anchor":48,"custom":1996,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1998,"type":756}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":766,"attrs":2000,"content":2001},{"level":791},[2002],{"text":2003,"type":756},"Attack the Arms",{"type":752,"content":2005},[2006,2008,2015],{"text":2007,"type":756},"This is a favorite trick of ",{"text":2009,"type":756,"marks":2010},"Canelo Alvarez",[2011],{"type":803,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2016,"type":756}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":766,"attrs":2018,"content":2019},{"level":768},[2020],{"text":2021,"type":756},"Sapping Their Strength",{"type":752,"content":2023},[2024,2026,2033],{"text":2025,"type":756},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2027,"type":756,"marks":2028},"Mike Tyson",[2029],{"type":803,"attrs":2030},{"href":2031,"uuid":48,"anchor":48,"custom":2032,"target":806,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2034,"type":756}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":766,"attrs":2036,"content":2037},{"level":768},[2038],{"text":947,"type":756},{"type":752,"content":2040},[2041,2042,2047],{"text":951,"type":756},{"text":953,"type":756,"marks":2043},[2044],{"type":803,"attrs":2045},{"href":957,"uuid":48,"anchor":48,"custom":2046,"target":806,"linktype":13},{},{"text":1250,"type":756},{"type":752,"content":2049},[2050],{"text":1454,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2052,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2053,"component":118,"meta_info":2054,"meta_title":7,"block_image":2055,"cover_image":2056,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2061,"title":2062,"plugin":43,"description":2063},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2065,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2067,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[983],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2077,"created_at":2078,"published_at":2079,"updated_at":2080,"id":2081,"uuid":2082,"content":2083,"slug":2289,"full_slug":2290,"sort_by_date":48,"position":2291,"tag_list":2292,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2293,"first_published_at":2079,"release_id":48,"lang":60,"path":987,"alternates":2294,"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":2084,"faqs":2085,"title":2077,"topic":2102,"author":2117,"content":2118,"category":2270,"schedule":2278,"component":969,"meta_info":2279,"cover_image":2283,"description":2287,"contributors":2288},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2086,2090,2094,2098],{"_uid":2087,"answer":2088,"question":2089,"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":2091,"answer":2092,"question":2093,"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":2095,"answer":2096,"question":2097,"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":2099,"answer":2100,"question":2101,"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":2103,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2115,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2104,"component":39,"meta_info":2112,"block_image":2113,"cover_image":2114,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2105,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2110,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2106,"component":118,"meta_info":2107,"meta_title":7,"block_image":2108,"cover_image":2109,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":749,"content":2119},[2120,2124,2138,2142,2147,2150,2155,2160,2164,2169,2173,2178,2182,2187,2191,2196,2210,2214,2218,2222,2226,2231,2235,2249,2253,2257,2267],{"type":752,"content":2121},[2122],{"text":2123,"type":756},"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":752,"content":2125},[2126,2128,2136],{"text":2127,"type":756},"Running for boxers is a critical element of ",{"text":2129,"type":756,"marks":2130},"roadwork drills",[2131,2135],{"type":803,"attrs":2132},{"href":2133,"uuid":48,"anchor":48,"custom":2134,"target":806,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1338},{"text":2137,"type":756}," 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":752,"content":2139},[2140],{"text":2141,"type":756},"“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":766,"attrs":2143,"content":2144},{"level":768},[2145],{"text":2146,"type":756},"Is Running Good for Boxing?",{"type":752,"content":2148},[2149],{"text":2088,"type":756},{"type":766,"attrs":2151,"content":2152},{"level":768},[2153],{"text":2154,"type":756},"Benefits of Running for Boxers",{"type":766,"attrs":2156,"content":2157},{"level":791},[2158],{"text":2159,"type":756},"Builds Endurance & Stamina",{"type":752,"content":2161},[2162],{"text":2163,"type":756},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":766,"attrs":2165,"content":2166},{"level":791},[2167],{"text":2168,"type":756},"Improves Cardiovascular System",{"type":752,"content":2170},[2171],{"text":2172,"type":756},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":766,"attrs":2174,"content":2175},{"level":791},[2176],{"text":2177,"type":756},"Strengthens Lower Body",{"type":752,"content":2179},[2180],{"text":2181,"type":756},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":766,"attrs":2183,"content":2184},{"level":791},[2185],{"text":2186,"type":756},"Teaches Discipline",{"type":752,"content":2188},[2189],{"text":2190,"type":756},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":766,"attrs":2192,"content":2193},{"level":791},[2194],{"text":2195,"type":756},"Enhances Mental Clarity",{"type":752,"content":2197},[2198,2200,2208],{"text":2199,"type":756},"Much like boxing, running can be a form of ",{"text":2201,"type":756,"marks":2202},"meditative movement",[2203,2207],{"type":803,"attrs":2204},{"href":2205,"uuid":48,"anchor":48,"custom":2206,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1338},{"text":2209,"type":756}," that clears your head and focuses your mind.",{"type":766,"attrs":2211,"content":2212},{"level":768},[2213],{"text":2097,"type":756},{"type":752,"content":2215},[2216],{"text":2217,"type":756},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":752,"content":2219},[2220],{"text":2221,"type":756},"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":752,"content":2223},[2224],{"text":2225,"type":756},"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":766,"attrs":2227,"content":2228},{"level":768},[2229],{"text":2230,"type":756},"How Long Should I Be Running for Boxing?",{"type":752,"content":2232},[2233],{"text":2234,"type":756},"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":752,"content":2236},[2237,2239,2247],{"text":2238,"type":756},"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":2240,"type":756,"marks":2241},"10 minutes of running",[2242,2246],{"type":803,"attrs":2243},{"href":2244,"uuid":48,"anchor":48,"custom":2245,"target":806,"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":1338},{"text":2248,"type":756}," 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":752,"content":2250},[2251],{"text":2252,"type":756},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":766,"attrs":2254,"content":2255},{"level":768},[2256],{"text":947,"type":756},{"type":752,"content":2258},[2259,2260,2266],{"text":951,"type":756},{"text":953,"type":756,"marks":2261},[2262,2265],{"type":803,"attrs":2263},{"href":957,"uuid":48,"anchor":48,"custom":2264,"target":806,"linktype":13},{},{"type":1338},{"text":1450,"type":756},{"type":752,"content":2268},[2269],{"text":1454,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2271,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"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":2280,"title":2281,"plugin":43,"description":2282},"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":2284,"alt":2285,"name":7,"focus":7,"title":2285,"filename":2286,"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,[983],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2296,"created_at":2297,"published_at":2298,"updated_at":2299,"id":2300,"uuid":2301,"content":2302,"slug":2574,"full_slug":2575,"sort_by_date":48,"position":2576,"tag_list":2577,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2578,"first_published_at":2579,"release_id":48,"lang":60,"path":987,"alternates":2580,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2303,"faqs":2304,"title":2317,"topic":2318,"author":1032,"content":2333,"category":2556,"schedule":2278,"component":969,"meta_info":2564,"cover_image":2568,"description":2572,"contributors":2573},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2305,2309,2313],{"_uid":2306,"answer":2307,"question":2308,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2310,"answer":2311,"question":2312,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2314,"answer":2315,"question":2316,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2319,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2331,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2332,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2320,"component":39,"meta_info":2328,"block_image":2329,"cover_image":2330,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2321,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2327,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2322,"component":118,"meta_info":2323,"meta_title":7,"block_image":2324,"cover_image":2325,"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":749,"content":2334},[2335,2339,2344,2356,2370,2375,2395,2399,2404,2421,2425,2445,2449,2454,2469,2473,2478,2502,2507,2521,2525,2539,2543,2553],{"type":752,"content":2336},[2337],{"text":2338,"type":756},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":766,"attrs":2340,"content":2341},{"level":768},[2342],{"text":2343,"type":756},"Floyd “Money” Mayweather Jr.",{"type":775,"attrs":2345},{"id":2346,"body":2347},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2348],{"url":2349,"_uid":2350,"image":2351,"component":787,"copyright_details":2355},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2352,"alt":2353,"name":7,"focus":7,"title":2353,"filename":2354,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":752,"content":2357},[2358,2360,2368],{"text":2359,"type":756},"Regarded as the best technical boxer of this age, ",{"text":2361,"type":756,"marks":2362},"Floyd Mayweather Jr.",[2363,2367],{"type":803,"attrs":2364},{"href":2365,"uuid":48,"anchor":48,"custom":2366,"target":806,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1338},{"text":2369,"type":756}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":766,"attrs":2371,"content":2372},{"level":791},[2373],{"text":2374,"type":756},"The Philly Shell",{"type":1075,"content":2376},[2377,2383,2389],{"type":1078,"content":2378},[2379],{"type":752,"content":2380},[2381],{"text":2382,"type":756},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1078,"content":2384},[2385],{"type":752,"content":2386},[2387],{"text":2388,"type":756},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":1078,"content":2390},[2391],{"type":752,"content":2392},[2393],{"text":2394,"type":756},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":752,"content":2396},[2397],{"text":2398,"type":756},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":766,"attrs":2400,"content":2401},{"level":768},[2402],{"text":2403,"type":756},"Pernell “Sweet Pea” Whitaker",{"type":775,"attrs":2405},{"id":2346,"body":2406},[2407],{"url":2408,"_uid":2409,"image":2410,"component":787,"copyright_details":2414},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2411,"alt":2412,"name":7,"focus":7,"title":2412,"filename":2413,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2415],{"_uid":2416,"link":2417,"title":2419,"component":2420},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2418,"target":806,"linktype":13,"fieldtype":14,"cached_url":2418},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":752,"content":2422},[2423],{"text":2424,"type":756},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1075,"content":2426},[2427,2433,2439],{"type":1078,"content":2428},[2429],{"type":752,"content":2430},[2431],{"text":2432,"type":756},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":1078,"content":2434},[2435],{"type":752,"content":2436},[2437],{"text":2438,"type":756},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":1078,"content":2440},[2441],{"type":752,"content":2442},[2443],{"text":2444,"type":756},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":752,"content":2446},[2447],{"text":2448,"type":756},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":766,"attrs":2450,"content":2451},{"level":768},[2452],{"text":2453,"type":756},"Muhammad Ali",{"type":775,"attrs":2455},{"id":2346,"body":2456},[2457],{"url":2458,"_uid":2459,"image":2460,"component":787,"copyright_details":2463},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2461,"alt":2353,"name":7,"focus":7,"title":2353,"filename":2462,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2464],{"_uid":2465,"link":2466,"title":2468,"component":2420},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2467,"target":806,"linktype":13,"fieldtype":14,"cached_url":2467},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":752,"content":2470},[2471],{"text":2472,"type":756},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":766,"attrs":2474,"content":2475},{"level":791},[2476],{"text":2477,"type":756},"The Ali Shuffle",{"type":1075,"content":2479},[2480,2496],{"type":1078,"content":2481},[2482],{"type":752,"content":2483},[2484,2486,2494],{"text":2485,"type":756},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2487,"type":756,"marks":2488},"To do the Ali Shuffle",[2489,2493],{"type":803,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"custom":2492,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1338},{"text":2495,"type":756},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1078,"content":2497},[2498],{"type":752,"content":2499},[2500],{"text":2501,"type":756},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":766,"attrs":2503,"content":2504},{"level":791},[2505],{"text":2506,"type":756},"The Rope a Dope",{"type":1075,"content":2508},[2509,2515],{"type":1078,"content":2510},[2511],{"type":752,"content":2512},[2513],{"text":2514,"type":756},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":1078,"content":2516},[2517],{"type":752,"content":2518},[2519],{"text":2520,"type":756},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":752,"content":2522},[2523],{"text":2524,"type":756},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":752,"content":2526},[2527,2529,2537],{"text":2528,"type":756},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2530,"type":756,"marks":2531},"FightCamp Community",[2532,2536],{"type":803,"attrs":2533},{"href":2534,"uuid":48,"anchor":48,"custom":2535,"target":806,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1338},{"text":2538,"type":756},"!",{"type":766,"attrs":2540,"content":2541},{"level":768},[2542],{"text":947,"type":756},{"type":752,"content":2544},[2545,2546,2552],{"text":951,"type":756},{"text":953,"type":756,"marks":2547},[2548,2551],{"type":803,"attrs":2549},{"href":957,"uuid":48,"anchor":48,"custom":2550,"target":806,"linktype":13},{},{"type":1338},{"text":1250,"type":756},{"type":752,"content":2554},[2555],{"text":1454,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2557,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2562,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2563,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2558,"component":118,"meta_info":2559,"meta_title":7,"block_image":2560,"cover_image":2561,"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":2565,"title":2566,"plugin":43,"description":2567},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2569,"alt":2570,"name":7,"focus":7,"title":2570,"filename":2571,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[983],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":969,"created_at":2582,"published_at":2583,"updated_at":2584,"id":2585,"uuid":2586,"content":2587,"slug":969,"full_slug":2608,"sort_by_date":48,"position":446,"tag_list":2609,"is_startpage":9,"parent_id":2610,"meta_data":48,"group_id":2611,"first_published_at":2612,"release_id":48,"lang":60,"path":7,"alternates":2613,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2588,"component":2589,"meta_info":2590,"custom_content_list":2592},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2591,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2593,2598,2603],{"_uid":2594,"label":2595,"value":2596,"dev_id":2597,"component":756},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2599,"label":2600,"value":2601,"dev_id":2602,"component":756},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2604,"label":2605,"value":2606,"dev_id":2607,"component":756},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892873317]