|Training to be a Boxer - part 1|
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How To Skip
1. Two Feet - Both feet stay together. They stay close together and both hit the ground at the same time.
2. One Foot - Only one foot hits the ground between each rope skip. The other foot is held off the ground slightly.
3. Alternate Feet - Only one foot hits the ground between each skip. Alternate each time. Right, left, right, etc.
4. Stradle - Both feet hit the ground at the same time but every other time land with the feet spread apart to the sides.
Half-stradle - Only one leg goes to the side, the other stays directly under you.
5. Stride - Both feet hit the ground at the same time but every other time land with the feet spread front and back. Alternate which is front each step. Half-stride - Only one leg goes either forward or back. The other stays directly under you. The leg that goes forward taps the ground with the heel.
6. Both feet land at the same time with one crossed over the other, usually this move is accompanied by a straddle.
7. Toe Cross - Cross just as before but tap the toe of the leg that crossed gently on the ground while the weight is supported by the other leg.
8. Seesaw - Can be done with one foot, 2 feet or alternate feet. As if there were an imaginary line on the floor directly beneath you, alternate landing on each side of that line.
9. Quick Step - Done almost exactly as alternating feet. The only difference is that each time a foot lands - gently tap the ground with the heel of the other foot.
10. Double skips - Simply turn the rope faster so you're able to perform two revolutions per jump.
11. Ali shuffle - Move your feet back and forth in a short range of approximately one to two feet. Floating like a butterfly and stinging like a bee optional.
12. Side to side slalom - This movement looks like you're jumping from one side of a line to another. The range of motion is very short and quick.
13. Hip turns - When you skip normally, your feet and body are obviously facing straight ahead. To perform hip turns, quickly turn your body to the left (or right) as the rope turns above your head. Your forward foot should be roughly one to two feet in front of the other; you'll have turned about 90 degrees.
14. Running, high knees - This is pretty self-explanatory. Simply run with your knees as high as possible while turning the rope.
This is also difficult and forces you to jump higher as well. Try to swing the rope twice for every one time your jump. The recommended movements are two feet, one foot, alternating feet. It takes time to coordinate this especially to a degree where you can keep going for a while. If you get good at this try alternating double, regular, double, regular, etc. If you get real good, try triples.
Boxers workout: 3 mins skipping, 1 min rest (or 1 min crunches).
How To Use A Speedball
The purpose of a speed bag is to improve hand-eye coordination. When using the speed bag, it is important to wear hand wraps or bag gloves to protect your hands.
Make sure that the positioning of the speed bag is adjusted for your height. The bottom of the bag should be level with the bottom of your chin. Usually, speed bag platforms are easily adjustable. Address the speed bag square with the body, both fists up and in front of the face. This is the one time you do not have to be in the boxer's stance.
To perform a backhand punch, hit the lower part of the striking bag with the side of your fist (near your little finger).
The bag will swing back, hit the backboard, come forward, hit the backboard, swing back, and hit the backboard. When the bag comes forward again, strike it with a backhand or straight punch. This may seem tricky at first, but be patient and eventually, you will master the rhythm.
Repeat striking the bag with the PUNCH-1-2-3 rhythm, keeping both hands up by the face. Work with one fist, then the other, taking the arm through a circular motion. As you punch faster tighten upthis circular range of motion that the arm goes through. practice hitting the bag with your other hand.
The most important thing is to be patient. When first starting, the speed bag will probably go all over the place. If it goes in circles, try hitting it softer. If it is barely moving, simply strike it harder. Eventually, you will get a feel for the bag and be able to speed up your punches and alternate between hands. It's all a matter of timing.
Some things to remember:
If the bag is moving too fast, try a larger-sized bag or let some air out of the bladder to slow it down.
Hand Protection used in Boxing
It is recommended that you always wear hand wraps underneath your bag gloves or boxing gloves before you start your workouts whether it be on the punch bags, focus pads or sparring.
Hand wraps are very important in boxing because they offer some protection to the knuckles, wrists and the small bones in your hands.
Most serious boxers or heavy hitters will use knuckle guards underneath their hand wraps for added protection. Knuckle guards usually made of leather with approximately 1cm thickness of foam padding (depending on the manufacturers specifications). Knuckle guards have four holes for your fingers and usually come in one size fits most and are sold in pairs.
Hand wraps come in all sizes and colours, 1.5 metre (childrens), 2.5 metre (small), 3.5metre (medium/large) and 4.5metre (large/extra large).
The average size man would use a 3.5 metre and most women would use 2.5 metre.
4.5 metre hand wraps are usually used with knuckle guards because of the extra coverage.
There are two main types of hand wraps, cotton with a herring bone weave and Mexican hand wraps.
Most boxers prefer Mexican hand wraps , they are made from a cotton elastic material, slightly stretchy and provide a custom like glove fit which is very comfortable. Mexican hand wraps will cost you more than cotton hand wraps.
When you wrap your hands, make sure you wrap them well, covering your knuckles, back of hands and your wrists. Some people like to thread the wraps between their fingers while others like to add tape on the wraps to keep them in place.
You will find many books, articles and instructions on how to wrap your hands, use the one which feels more comfortable for you.
O.K, now that you have wrapped your hands, you are ready to put on your gloves and give that punch bag a good pounding!
Remember to always enjoy your training and train hard.
Visit UK Boxing store for a wide range of mexican hand wraps, knuckle guards and Boxing gloves
author : Claude Evans - UK Boxing store