My Favourite Boxing Drills
Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.
Boxing is a great activity for fitness and here I want to share some of my favourite boxing drills.
Firstly, I need to give credit where credit is due. Some of my favourite boxing drills listed here are from material provided by Thump Boxing. Christian Machegiani and his team at Thump are fantastic! Check out the Thump Blog if you get a chance.
Boxing drills can target specific muscle groups!
When choosing boxing drills or making up your own, they can be broken down or target muscle groups (eg. legs, abs) or they can focus on strength, speed or endurance.
I love these two boxing drills for legs!
* 2 straight punches – 2 lunge jumps, 4 straight punches – 4 lunge jumps, 6 straight punches – 6 lunge jumps… keep increasing by 2 repetitions until you get to 10 and then come back down to 2.
* 10 sets in total (or 3 minutes maximum…. whichever comes first) 10 straight punches followed by 4 lunges and then swap legs so you are leading with the other leg. 10 straight punches and 4 lunges. Swap legs again. Keep repeating!
And for abs… I love these boxing drills…
* 20 seconds fast punching, 20 seconds plank. 20 seconds fast uppercuts, 20 seconds plank with left leg lifted. 20 seconds of high punches, 20 seconds plank with right leg lifted off the ground. You can also use side planks or any other variation of plank!
* Boxer is sitting on the ground with the pad holder standing over them in front of them. Boxer does 20 punches and then leans back and does 20 bicycles. Repeat for approx. 2 minutes.
Boxing drills can also target cardio, strength, endurance, co-ordination…
This next boxing drill combines power, speed and cardio and my participants always love it!
* 10 power punches, 2 pushups. 20 speed punches and then 2 sprints up and down the room (space permitting of course). If you don’t have room to run you could always substitute with burpies or a high knee run on the spot for example.
*10 high punches, 20 straight punches, 30 uppers and then sprint (or some other cardio exercise!) and repeat for 2-3 minutes.
* 20 straight, 20 uppers, 20 high knees, 1 push up. Repeat this sequence but increase the number of push ups by one rep each time until you get the 10 push ups.
* 10 straight punches, 1 push up, 1 squat jump. 20 straight punches, 2 push ups, 2 squat jumps. 30 straight punches, 3 push ups, 3 squat jumps etc… Work up to 50 punches, 5 push ups and 5 squat jumps. You can then work down with uppercuts rather than straight punches.
I hope that helps somebody:-) As I mentioned before Thump boxing are an awesome group. Google them to see if they are in your area and pop in to do a class or ask them about professional training if you are a boxing/fitness instructor! Have fun:-)
Feel free to share your favourite boxing drills here!!
Kim:-)