Boxing training exercises

2 min

Boxing training exercises

Boxing is a demanding sport that requires the practitioner to throw punches quickly while avoiding the opponent’s blows. This is a sport that requires a physical condition and a maximum reaction time, otherwise the athlete will be at risk during the process. There is a real danger for the athlete of suffering traumatic injuries that can result in permanent disability or even death in extreme cases. The best exercises help a boxer to enter the ring while being in the best conditions.

Road work

This is a traditional boxing exercise. This type of cardiovascular training is good for a boxer because it builds lung capacity, burns fat and builds leg strength. In a boxing match, you will notice that while the boxer throws punches at his opponent, he is moving around the ring in the process. It is not still. To prepare for this, running 3 to 4 miles per training session, almost always early in the morning, will help build this aerobic capacity. This is vital in boxing to help move around the ring and recover between the rounds.

Jump rope

Boxers jump the rope to be fit since the 1940s. The legendary Sugar Ray Robinson used the rope jump as a main part of his training activity during his career and boxers have used it ever since. In addition to helping build an aerobic capacity, it also generates agility in the feet and speed. These are two important aspects when it comes to avoiding opponent hits. Normally, a rope jump session builds the speed for the first three minutes and the boxer will jump the rope, usually at a fast pace, for a period of five to eight minutes per training session.

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Generating psychometric strength

Boxers need strength to throw effective punches, particularly in combination. The process of hitting can be debilitating and tiring, especially when the boxer is in the last half of a three-minute round if he is not in good shape. Training with a medical ball will help the boxer generate strength of arms, chest and shoulders. The best plyometric exercise with a medical ball for boxers is the chest and over the head. The key is to make the most successive throws quickly. A medical ball thrown at maximum speed for three minutes at a time will produce an explosive plyometric training that will lead to an increased punching force.


Hitting the punch bag and the heavy bag is a practical boxing exercise that will help the fighter develop precision and punching power. The speed bag will help the boxer learn balance and precision while throwing punches quickly and agilely. The heavy bag will help the fighter learn what it is to give power shots. Both stroke exercises are powerful aerobic workouts when done at a high speed. Boxers should aim for three to five minute sessions in the speed bag and heavy bag.

Boxing training exercises

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