Overview of Boxing and Speed Specifics (diary entry)



This was a buffet-style two-hour private lesson from one of my semi-regular but long-time clients. He chose to focus on western boxing. I brought in aspects I have recently been going over with one of my newer clients currently undertaking my basic course on western boxing for martial arts cross training.


We warmed up with agility markers, working on basic footwork. Next we moved through all the basic punches high and low jabs, crosses, hooks and uppercuts. I helped the client improve on excessive flinching and cutting off the ring. We also looked at retaining balance and moving as one unit.


Speed became the main focus of my client’s training. We used the elbow trapping drill (elbows holding small objects to the ribs using the elbows) get the hands moving at a faster cadence. This was done for a prolonged period and with extended combinations. When the traps are removed the hands tend to speed up.


We then moved onto over and under punches – anchor, overhand, liver and spleen punches. These taught in isolation, in combination and as part of certain tactics.


The session was completed with a tabata – 8 x 20 second rounds with 10 second breaks – focusing on individual punches. Because my client’s main area is improving speed performance the tabata suits him well as a burnout exercise, as all techniques must be done with full intensity.

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