Boxing Round Drills

Boxing

Boxing Drills

Boxers have long been associated with high levels of fitness. Traditionally boxing trainers advocated long sessions of road running and skipping for their fighters. Modern sports science and conditioning systems have seen fighters like Evander Holyfield and David Haye incorporate more high intensity interval training into their preparation.

Try this boxing specific interval workout to improve your conditioning. The drill is designed to simulate boxing round structure with 2 minutes work time followed by 1 minute of rest.

This tough drill consists of 4 exercises. Each exercise is performed continuously for 30s before immediately switching to the next activity for 30s. On completion of the full 2 minutes round you get a 1 minute rest. Repeat the drill twice more.

The drill is designed to simulate boxing round structure with 2 minutes work time followed by 1 minute of rest.

Before you go for it at full intensity, take a few dry runs at a slow pace to perfect the technique of each exercise. Once your exercise posture and control are both good then you are ready to start to challenge yourself a bit. Three rounds of 2 minutes are your initial target. When you can do 5 without collapsing you know that your fitness has moved on to another level. Good luck!

EXERCISE	DURATION
Press ups	30 secs
15m sprints	30 secs
Jump squats	30 secs
Battle rope	30 secs

Press ups x 30s

Maintain good technique throughout, keep spine aligned at throughout. Bend your arms to 90ᵒ and then push powerfully until arms return to straight.

15m sprints x 30s

As fast as possible for whole 30s.

Box squats x 30s

Good form on this one is essential as there is higher potential for injury. With any jumping activity a safe and stable landing is vital. Stand with feet about shoulder width apart. Keep your back and core activated.

Bend your knees and flex at the hips before taking off powerfully from two feet. Swing your arms back as you prepare to take off.

As you land, allow yourself to slowly collapse to absorb the landing as the balls of the feet make contact. As your heels descend to complete the landing stiffen your core keeping your chest up as you come to a stop.