Are you ready to step into the ring and become a boxing champion? It's time to master the essential steps to success! From nailing your footwork and movement to keeping a balanced and healthy diet and engaging in a rigorous strength and conditioning program, there's a lot to learn.
But don't worry; we've got you covered.
This expert boxing workout guide offers a detailed overview of the best boxing drills for beginners, including warm-up and cool-down exercises, as well as more advanced drills.
With our help, you'll be on your way to becoming a skilled and successful boxer in no time. So let's jump in and explore the exciting world of boxing!
Looking to up your boxing game? Incorporating these boxing footwork drills into your routine can do just that.
Focus on footwork, punch combinations, and conditioning, these drills will have you moving like a pro before you know it.
Remember to take 30 seconds to rest between drills and keep at it - with practice and dedication, you'll see real results in no time with this at home boxing workout.
By performing these fundamental boxing movements, you'll be well on your way to fighting shape. This exercise helps with staying on balance, keeping yourself in a bladed position and staying on the balls of your feet.
All which are important to building superior footwork.
Following these steps, you can glide around the ring while maintaining balance.
This is essential for boxers of all levels, particularly beginners, as it helps you avoid getting hit and sets you up for powerful punches and combinations.
Practice your footwork regularly, and you'll become a skilled and agile boxer.
To throw a good punch in boxing, it's important to have the right stance.
Remember, it takes practice to get good at this, but it's important to learn if you want to be successful in boxing.
Getting into your boxer's stance is the first step in throwing a proper punch.
You can follow the same process for a step forward and punch or a step backward and punch, but in this case, lead with your back foot instead.
If you want to adopt a proper boxer's stance, here are the following steps for an orthodox stance.
Remember, if you have a southpaw stance, then the opposite would be true.
Make sure your feet are evenly spaced apart when you're in your boxing stance. This will help you maintain your position whether you're moving forward, backward, or sideways.
When designing any boxing workout for beginners, it's critical to warm up adequately before you rip into the bag, or even do any shadow boxing.
This helps to minimize the chance of sustaining injuries and enhances the effectiveness of your boxing workout routine.
Moreover, warming up can significantly alleviate tension and anxiety before boxing workouts and competitions, and it should be regarded as a ritual to help you get into the right mindset for fighting.
I personally always do skipping, or shadow boxing as a warm up. They both get the blood pumping through the body, workout your shoulders, legs and cardio and can just get you in the mood to workout.
I’d like to emphasize that cooling down after exercise is just as important as the workout itself.
This is because it plays a pivotal role in aiding the body's recovery process and restoring it to a pre-workout state.
One of the best cool-down routines for boxing workouts involves gentle exercises, stretching, and replenishing the body with proper nutrition.
It's recommended to stretch all the major muscles for at least 30 seconds, while longer stretches of up to 60 seconds for sore muscles are highly encouraged.
You must also ensure that your body receives adequate amounts of water, minerals, and carbohydrates after the workout to facilitate muscle building.
By adopting proper warm-up and cool-down techniques, the likelihood of sustaining injuries during boxing movements can be significantly reduced.
Stretching is crucial for boxers to maintain healthy, strong, and flexible muscles and joints.
Neglecting stretching can lead to tight and shortened muscles, increasing the risk of injury and pain.
Injured muscles are also weak and unable to support joints, leading to long-term health problems
Dynamic stretching is popular for a good reason. It improves range of motion, loosens muscles, and warms them up for sports.
Lack of stretching can cause hyperextensions, muscle pulls, and tears.
Dynamic stretching reduces these risks and improves athletic performance while preventing long-term injuries.
Static stretching involves holding a stretch for a set amount of time, usually no more than 30 seconds. It can help to loosen tight muscles and improve blood flow, providing nutrients to the muscle and aiding in recovery.
While the optimal duration of a stretch is debated among researchers, some recommend shorter times of 20-30 seconds, while others suggest 60 seconds or longer.
Regardless, stretching should not be neglected.
Have you ever heard the saying "listen to your body"?
Basically, it means that when it comes to taking a break, your body knows best.
If you wake up feeling really worn out and not just a little bit tired, it's a sign that you might need to take a day or two off to rest.
It's not just physical healing that comes from taking a break and giving yourself some time to recover.
Boxers, in particular, can benefit from this time to refresh their mentality and return feeling more prepared and rejuvenated.
Overall, taking time to rest and recover can positively affect your body and mind.
A beginner boxer should train by doing the following:
Conditioning is always the hardest part to build, but is usually the most important. When you have a “gas tank” to rely on during your spars, then everything else becomes much easier.
You’ll be able to focus on your technique better, be able to perform all of your boxing combinations more fluently and most importantly defend yourself at all times.
Beginner boxers should train a minimum of 45 minutes a day, 5 times a week. The recommended time to train is 2 - 4 hours a day, 5 times a week.
The more you train, the better. You’ll progress faster training with the recommended time, and should be able to line up a fight around the 6 - 8 month mark.
I had my first fight at 8 months, having trained about 1 - 2 hours, 6 times a week.
The best way to know whether you’re ready or not is to to talk to your coach and inform him of your aspirations to fight, and your overall confidence level in your skills.
Do not worry about rushing into it - the longer you train and prepare yourself, the better chance you'll have of a triumphant debut.
Keep up the hard work, and stay focused on your goals!
The best way to practice your boxing drills goes as follows:
These tips can help transform your boxing drills and ensure that you are progressing.
If you're new to the boxing scene, it's important to take things slow and focus on getting into shape before jumping into any rigorous training.
Trust us, rushing into your first match unprepared can lead to some serious injuries and setbacks.
Plus, it's crucial to keep your diet in check and ensure you're fueling your body with the proper nutrients before and after each workout.
And don't forget to take breaks and give your body the rest it needs to rest and recover.
Skipping any of these important steps can set you back and cause unwanted consequences.
Good luck!
Brenton is an Australian with 20 years of experience working with professional athletes. These athletes have combined to win more than 15 international events. He holds a Degree in Sports Coaching and was the former Head Advisor to the Japanese Government Sports Institute. Brenton was also the former Manager & Head Coach to Australia’s Governing Sporting Body and has been a Dunlop International Advisory Board member since 2010. His expertise is in Biomechanics, Goal Setting, Leadership, Motivation, Technical Analysis, and Program Design and Delivery. Brenton currently consults with several professional athletes and sporting organizations.
