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You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":676,"answer":677,"question":678,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":680,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":714,"full_slug":715,"sort_by_date":48,"position":716,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":697,"release_id":48,"lang":60,"path":7,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":708,"social_link_twitter":709,"social_link_website":710,"social_link_youtube":7,"social_link_facebook":711,"social_link_linkedin":712,"social_link_instagram":713,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":722,"content":723},"doc",[724,743,749,761,766,772,803,808,835,840,862,867,889,894,916,921,948,953,969,973,997,1002,1016],{"type":725,"content":726},"paragraph",[727,730,741],{"text":728,"type":729},"Post-workout ","text",{"text":731,"type":729,"marks":732},"stretches",[733,739],{"type":734,"attrs":735},"link",{"href":736,"uuid":48,"anchor":48,"custom":737,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},"_blank",{"type":740},"underline",{"text":742,"type":729}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":669,"type":729},{"type":725,"content":750},[751,759],{"text":752,"type":729,"marks":753},"Research",[754,758],{"type":734,"attrs":755},{"href":756,"uuid":48,"anchor":48,"custom":757,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":740},{"text":760,"type":729}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":744,"attrs":762,"content":763},{"level":746},[764],{"text":765,"type":729},"7 Stretches to Help You Recover Post-Workout",{"type":744,"attrs":767,"content":769},{"level":768},3,[770],{"text":771,"type":729},"Shoulder Flossing",{"type":773,"attrs":774,"content":777},"ordered_list",{"order":775},{"order":776},1,[778,785,791,797],{"type":779,"content":780},"list_item",[781],{"type":725,"content":782},[783],{"text":784,"type":729},"Start in a standing position.",{"type":779,"content":786},[787],{"type":725,"content":788},[789],{"text":790,"type":729},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":779,"content":792},[793],{"type":725,"content":794},[795],{"text":796,"type":729},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":779,"content":798},[799],{"type":725,"content":800},[801],{"text":802,"type":729},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":744,"attrs":804,"content":805},{"level":768},[806],{"text":807,"type":729},"World's Greatest Stretch ",{"type":773,"attrs":809,"content":810},{"order":776},[811,817,823,829],{"type":779,"content":812},[813],{"type":725,"content":814},[815],{"text":816,"type":729},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":779,"content":818},[819],{"type":725,"content":820},[821],{"text":822,"type":729},"Next to the left hand, raise the left hand to the sky. ",{"type":779,"content":824},[825],{"type":725,"content":826},[827],{"text":828,"type":729},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":779,"content":830},[831],{"type":725,"content":832},[833],{"text":834,"type":729},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":744,"attrs":836,"content":837},{"level":768},[838],{"text":839,"type":729},"Kneeling Quad/Hip Flexor Stretch",{"type":773,"attrs":841,"content":843},{"order":842},{"order":776},[844,850,856],{"type":779,"content":845},[846],{"type":725,"content":847},[848],{"text":849,"type":729},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":779,"content":851},[852],{"type":725,"content":853},[854],{"text":855,"type":729},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":779,"content":857},[858],{"type":725,"content":859},[860],{"text":861,"type":729},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":744,"attrs":863,"content":864},{"level":768},[865],{"text":866,"type":729},"Cat/Cow",{"type":773,"attrs":868,"content":870},{"order":869},{"order":776},[871,877,883],{"type":779,"content":872},[873],{"type":725,"content":874},[875],{"text":876,"type":729},"Start on all fours, neutral spine. ",{"type":779,"content":878},[879],{"type":725,"content":880},[881],{"text":882,"type":729},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":779,"content":884},[885],{"type":725,"content":886},[887],{"text":888,"type":729},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":744,"attrs":890,"content":891},{"level":768},[892],{"text":893,"type":729},"Thread the Needle",{"type":773,"attrs":895,"content":897},{"order":896},{"order":776},[898,904,910],{"type":779,"content":899},[900],{"type":725,"content":901},[902],{"text":903,"type":729},"Start on all fours. ",{"type":779,"content":905},[906],{"type":725,"content":907},[908],{"text":909,"type":729},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":779,"content":911},[912],{"type":725,"content":913},[914],{"text":915,"type":729},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":744,"attrs":917,"content":918},{"level":768},[919],{"text":920,"type":729},"Thread the Needle With a Twist ",{"type":773,"attrs":922,"content":924},{"order":923},{"order":776},[925,930,936,942],{"type":779,"content":926},[927],{"type":725,"content":928},[929],{"text":903,"type":729},{"type":779,"content":931},[932],{"type":725,"content":933},[934],{"text":935,"type":729},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":779,"content":937},[938],{"type":725,"content":939},[940],{"text":941,"type":729},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":779,"content":943},[944],{"type":725,"content":945},[946],{"text":947,"type":729},"Return to the starting position.",{"type":744,"attrs":949,"content":950},{"level":768},[951],{"text":952,"type":729},"Scorpion Stretch (Prone) ",{"type":773,"attrs":954,"content":956},{"order":955},{"order":776},[957,963],{"type":779,"content":958},[959],{"type":725,"content":960},[961],{"text":962,"type":729},"Begin lying down, arms out in T. ",{"type":779,"content":964},[965],{"type":725,"content":966},[967],{"text":968,"type":729},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":744,"attrs":970,"content":971},{"level":746},[972],{"text":678,"type":729},{"type":725,"content":974},[975,977,985,987,995],{"text":976,"type":729},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":978,"type":729,"marks":979},"range of motion improvements",[980,984],{"type":734,"attrs":981},{"href":982,"uuid":48,"anchor":48,"custom":983,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":740},{"text":986,"type":729},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":988,"type":729,"marks":989},"Studies",[990,994],{"type":734,"attrs":991},{"href":992,"uuid":48,"anchor":48,"custom":993,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":740},{"text":996,"type":729}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":744,"attrs":998,"content":999},{"level":746},[1000],{"text":1001,"type":729},"Train Like a Fighter",{"type":725,"content":1003},[1004,1006,1014],{"text":1005,"type":729},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1007,"type":729,"marks":1008},"FightCamp",[1009,1013],{"type":734,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"custom":1012,"target":738,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":740},{"text":1015,"type":729}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":725,"content":1017},[1018],{"text":1019,"type":729},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1021,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1022,"component":118,"meta_info":1023,"meta_title":7,"block_image":1024,"cover_image":1025,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00","article",{"_uid":1031,"title":1032,"plugin":43,"description":1033},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1035,"alt":1036,"name":7,"focus":7,"title":1036,"filename":1037,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1044],"featured",60887917,"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],["Reactive",1051],[1052,1245,1429,1716,2138,2479],{"name":1053,"created_at":1054,"published_at":1055,"updated_at":1056,"id":1057,"uuid":1058,"content":1059,"slug":1238,"full_slug":1239,"sort_by_date":48,"position":1240,"tag_list":1241,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1242,"first_published_at":1243,"release_id":48,"lang":60,"path":1048,"alternates":1244,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1060,"faqs":1061,"title":1078,"topic":1079,"author":1094,"content":1095,"category":1219,"schedule":1227,"component":1029,"meta_info":1228,"cover_image":1232,"description":1236,"contributors":1237},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1062,1066,1070,1074],{"_uid":1063,"answer":1064,"question":1065,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1067,"answer":1068,"question":1069,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1071,"answer":1072,"question":1073,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1075,"answer":1076,"question":1077,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1080,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1092,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1081,"component":39,"meta_info":1089,"block_image":1090,"cover_image":1091,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1082,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1087,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1083,"component":118,"meta_info":1084,"meta_title":7,"block_image":1085,"cover_image":1086,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":722,"content":1096},[1097,1110,1114,1127,1140,1144,1153,1157,1161,1170,1183,1188,1201,1205,1215],{"type":725,"content":1098},[1099,1101,1108],{"text":1100,"type":729},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1102,"type":729,"marks":1103},"Muhammad Ali",[1104],{"type":734,"attrs":1105},{"href":1106,"uuid":48,"anchor":48,"custom":1107,"target":738,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1109,"type":729}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":744,"attrs":1111,"content":1112},{"level":746},[1113],{"text":1069,"type":729},{"type":1115,"attrs":1116},"blok",{"id":1117,"body":1118},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1119],{"url":7,"_uid":1120,"image":1121,"component":1125,"copyright_details":1126},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1122,"alt":1123,"name":7,"focus":7,"title":1123,"filename":1124,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png","content_image",[],{"type":725,"content":1128},[1129,1131,1138],{"text":1130,"type":729},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1132,"type":729,"marks":1133},"Manny Pacquiao",[1134],{"type":734,"attrs":1135},{"href":1136,"uuid":48,"anchor":48,"custom":1137,"target":738,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1139,"type":729},". His punches have great technique and flow well, naturally building momentum.",{"type":744,"attrs":1141,"content":1142},{"level":746},[1143],{"text":1073,"type":729},{"type":1115,"attrs":1145},{"id":1117,"body":1146},[1147],{"url":7,"_uid":1148,"image":1149,"component":1125,"copyright_details":1152},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1150,"alt":1123,"name":7,"focus":7,"title":1123,"filename":1151,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":725,"content":1154},[1155],{"text":1156,"type":729},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":744,"attrs":1158,"content":1159},{"level":746},[1160],{"text":1077,"type":729},{"type":1115,"attrs":1162},{"id":1117,"body":1163},[1164],{"url":7,"_uid":1165,"image":1166,"component":1125,"copyright_details":1169},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1167,"alt":1123,"name":7,"focus":7,"title":1123,"filename":1168,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":725,"content":1171},[1172,1174,1181],{"text":1173,"type":729},"In boxing movies, you will often hear boxers ‘",{"text":1175,"type":729,"marks":1176},"hiss",[1177],{"type":734,"attrs":1178},{"href":1179,"uuid":48,"anchor":48,"custom":1180,"target":738,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1182,"type":729},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":744,"attrs":1184,"content":1185},{"level":746},[1186],{"text":1187,"type":729},"The Takeaway",{"type":725,"content":1189},[1190,1192,1199],{"text":1191,"type":729},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1193,"type":729,"marks":1194},"breathing",[1195],{"type":734,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"custom":1198,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1200,"type":729}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":744,"attrs":1202,"content":1203},{"level":746},[1204],{"text":1001,"type":729},{"type":725,"content":1206},[1207,1208,1213],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1209},[1210],{"type":734,"attrs":1211},{"href":1011,"uuid":48,"anchor":48,"custom":1212,"target":738,"linktype":13},{},{"text":1214,"type":729}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":725,"content":1216},[1217],{"text":1218,"type":729},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1220,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1225,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1221,"component":118,"meta_info":1222,"meta_title":7,"block_image":1223,"cover_image":1224,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1229,"title":1230,"plugin":43,"description":1231},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1233,"alt":1234,"name":7,"focus":7,"title":1234,"filename":1235,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1044],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1246,"created_at":1247,"published_at":1248,"updated_at":1249,"id":1250,"uuid":1251,"content":1252,"slug":1422,"full_slug":1423,"sort_by_date":48,"position":1424,"tag_list":1425,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1426,"first_published_at":1427,"release_id":48,"lang":60,"path":1048,"alternates":1428,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1253,"faqs":1254,"title":1271,"topic":1272,"author":1287,"content":1288,"category":1406,"schedule":1414,"component":1029,"meta_info":1415,"cover_image":1418,"description":1417,"contributors":1421},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1255,1259,1263,1267],{"_uid":1256,"answer":1257,"question":1258,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1260,"answer":1261,"question":1262,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1264,"answer":1265,"question":1266,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1268,"answer":1269,"question":1270,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1273,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1285,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1274,"component":39,"meta_info":1282,"block_image":1283,"cover_image":1284,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1275,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1276,"component":118,"meta_info":1277,"meta_title":7,"block_image":1278,"cover_image":1279,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":722,"content":1289},[1290,1303,1308,1313,1326,1329,1334,1345,1348,1353,1364,1368,1372,1377,1390,1394,1403],{"type":725,"content":1291},[1292,1294,1301],{"text":1293,"type":729},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1295,"type":729,"marks":1296},"shadowboxing",[1297],{"type":734,"attrs":1298},{"href":1299,"uuid":48,"anchor":48,"custom":1300,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1302,"type":729}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":744,"attrs":1304,"content":1305},{"level":746},[1306],{"text":1307,"type":729},"Why You Should Practice Shadowboxing With Hand Weights",{"type":744,"attrs":1309,"content":1310},{"level":768},[1311],{"text":1312,"type":729},"1. Speed",{"type":1115,"attrs":1314},{"id":1315,"body":1316},"58589914-3cf9-454d-8369-7218c807f59a",[1317],{"url":1318,"_uid":1320,"image":1321,"component":1125,"copyright_details":1325},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1322,"alt":1323,"name":7,"focus":48,"title":1323,"filename":1324,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":725,"content":1327},[1328],{"text":1261,"type":729},{"type":744,"attrs":1330,"content":1331},{"level":768},[1332],{"text":1333,"type":729},"2. Arm Endurance",{"type":1115,"attrs":1335},{"id":1315,"body":1336},[1337],{"url":1338,"_uid":1339,"image":1340,"component":1125,"copyright_details":1344},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1341,"alt":1342,"name":7,"focus":48,"title":1342,"filename":1343,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":725,"content":1346},[1347],{"text":1265,"type":729},{"type":744,"attrs":1349,"content":1350},{"level":768},[1351],{"text":1352,"type":729},"3. Cardiovascular Conditioning",{"type":1115,"attrs":1354},{"id":1315,"body":1355},[1356],{"url":1357,"_uid":1358,"image":1359,"component":1125,"copyright_details":1363},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1360,"alt":1361,"name":7,"focus":48,"title":1361,"filename":1362,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":725,"content":1365},[1366],{"text":1367,"type":729},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":725,"content":1369},[1370],{"text":1371,"type":729},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":744,"attrs":1373,"content":1374},{"level":746},[1375],{"text":1376,"type":729},"Amp Up Your Training",{"type":725,"content":1378},[1379,1381,1388],{"text":1380,"type":729},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1382,"type":729,"marks":1383},"FightCamp Facebook Community",[1384],{"type":734,"attrs":1385},{"href":1386,"uuid":48,"anchor":48,"custom":1387,"target":738,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1389,"type":729}," and let me know.",{"type":744,"attrs":1391,"content":1392},{"level":746},[1393],{"text":1001,"type":729},{"type":725,"content":1395},[1396,1397,1402],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1398},[1399],{"type":734,"attrs":1400},{"href":1011,"uuid":48,"anchor":48,"custom":1401,"target":738,"linktype":13},{},{"text":1214,"type":729},{"type":725,"content":1404},[1405],{"text":1019,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1407,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1412,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1408,"component":118,"meta_info":1409,"meta_title":7,"block_image":1410,"cover_image":1411,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1416,"title":1271,"plugin":43,"description":1417},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1419,"alt":1246,"name":7,"focus":48,"title":1246,"filename":1420,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1044],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1430,"created_at":1431,"published_at":1432,"updated_at":1433,"id":1434,"uuid":1435,"content":1436,"slug":1709,"full_slug":1710,"sort_by_date":48,"position":1711,"tag_list":1712,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1713,"first_published_at":1714,"release_id":48,"lang":60,"path":1048,"alternates":1715,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1437,"faqs":1438,"title":1451,"topic":1452,"author":1094,"content":1467,"category":1690,"schedule":1698,"component":1029,"meta_info":1699,"cover_image":1703,"description":1707,"contributors":1708},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1439,1443,1447],{"_uid":1440,"answer":1441,"question":1442,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1444,"answer":1445,"question":1446,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1448,"answer":1449,"question":1450,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1453,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1465,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1454,"component":39,"meta_info":1462,"block_image":1463,"cover_image":1464,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1456,"component":118,"meta_info":1457,"meta_title":7,"block_image":1458,"cover_image":1459,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":1468},[1469,1473,1478,1490,1504,1509,1530,1534,1539,1556,1560,1580,1584,1588,1603,1607,1612,1636,1641,1655,1659,1673,1677,1687],{"type":725,"content":1470},[1471],{"text":1472,"type":729},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":744,"attrs":1474,"content":1475},{"level":746},[1476],{"text":1477,"type":729},"Floyd “Money” Mayweather Jr.",{"type":1115,"attrs":1479},{"id":1480,"body":1481},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1482],{"url":1483,"_uid":1484,"image":1485,"component":1125,"copyright_details":1489},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1486,"alt":1487,"name":7,"focus":7,"title":1487,"filename":1488,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":725,"content":1491},[1492,1494,1502],{"text":1493,"type":729},"Regarded as the best technical boxer of this age, ",{"text":1495,"type":729,"marks":1496},"Floyd Mayweather Jr.",[1497,1501],{"type":734,"attrs":1498},{"href":1499,"uuid":48,"anchor":48,"custom":1500,"target":738,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":740},{"text":1503,"type":729}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":744,"attrs":1505,"content":1506},{"level":768},[1507],{"text":1508,"type":729},"The Philly Shell",{"type":1510,"content":1511},"bullet_list",[1512,1518,1524],{"type":779,"content":1513},[1514],{"type":725,"content":1515},[1516],{"text":1517,"type":729},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":779,"content":1519},[1520],{"type":725,"content":1521},[1522],{"text":1523,"type":729},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":779,"content":1525},[1526],{"type":725,"content":1527},[1528],{"text":1529,"type":729},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":725,"content":1531},[1532],{"text":1533,"type":729},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":744,"attrs":1535,"content":1536},{"level":746},[1537],{"text":1538,"type":729},"Pernell “Sweet Pea” Whitaker",{"type":1115,"attrs":1540},{"id":1480,"body":1541},[1542],{"url":1543,"_uid":1544,"image":1545,"component":1125,"copyright_details":1549},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1546,"alt":1547,"name":7,"focus":7,"title":1547,"filename":1548,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1550],{"_uid":1551,"link":1552,"title":1554,"component":1555},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1553,"target":738,"linktype":13,"fieldtype":14,"cached_url":1553},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":725,"content":1557},[1558],{"text":1559,"type":729},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1510,"content":1561},[1562,1568,1574],{"type":779,"content":1563},[1564],{"type":725,"content":1565},[1566],{"text":1567,"type":729},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":779,"content":1569},[1570],{"type":725,"content":1571},[1572],{"text":1573,"type":729},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":779,"content":1575},[1576],{"type":725,"content":1577},[1578],{"text":1579,"type":729},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":725,"content":1581},[1582],{"text":1583,"type":729},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":744,"attrs":1585,"content":1586},{"level":746},[1587],{"text":1102,"type":729},{"type":1115,"attrs":1589},{"id":1480,"body":1590},[1591],{"url":1592,"_uid":1593,"image":1594,"component":1125,"copyright_details":1597},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1595,"alt":1487,"name":7,"focus":7,"title":1487,"filename":1596,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1598],{"_uid":1599,"link":1600,"title":1602,"component":1555},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1601,"target":738,"linktype":13,"fieldtype":14,"cached_url":1601},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":725,"content":1604},[1605],{"text":1606,"type":729},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":744,"attrs":1608,"content":1609},{"level":768},[1610],{"text":1611,"type":729},"The Ali Shuffle",{"type":1510,"content":1613},[1614,1630],{"type":779,"content":1615},[1616],{"type":725,"content":1617},[1618,1620,1628],{"text":1619,"type":729},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1621,"type":729,"marks":1622},"To do the Ali Shuffle",[1623,1627],{"type":734,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"custom":1626,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":740},{"text":1629,"type":729},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":779,"content":1631},[1632],{"type":725,"content":1633},[1634],{"text":1635,"type":729},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":744,"attrs":1637,"content":1638},{"level":768},[1639],{"text":1640,"type":729},"The Rope a Dope",{"type":1510,"content":1642},[1643,1649],{"type":779,"content":1644},[1645],{"type":725,"content":1646},[1647],{"text":1648,"type":729},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":779,"content":1650},[1651],{"type":725,"content":1652},[1653],{"text":1654,"type":729},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":725,"content":1656},[1657],{"text":1658,"type":729},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":725,"content":1660},[1661,1663,1671],{"text":1662,"type":729},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1664,"type":729,"marks":1665},"FightCamp Community",[1666,1670],{"type":734,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"custom":1669,"target":738,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":740},{"text":1672,"type":729},"!",{"type":744,"attrs":1674,"content":1675},{"level":746},[1676],{"text":1001,"type":729},{"type":725,"content":1678},[1679,1680,1686],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1681},[1682,1685],{"type":734,"attrs":1683},{"href":1011,"uuid":48,"anchor":48,"custom":1684,"target":738,"linktype":13},{},{"type":740},{"text":1214,"type":729},{"type":725,"content":1688},[1689],{"text":1218,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1692,"component":118,"meta_info":1693,"meta_title":7,"block_image":1694,"cover_image":1695,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1700,"title":1701,"plugin":43,"description":1702},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1704,"alt":1705,"name":7,"focus":7,"title":1705,"filename":1706,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1044],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1717,"created_at":1718,"published_at":1719,"updated_at":1720,"id":1721,"uuid":1722,"content":1723,"slug":2131,"full_slug":2132,"sort_by_date":48,"position":2133,"tag_list":2134,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":2135,"first_published_at":2136,"release_id":48,"lang":60,"path":1048,"alternates":2137,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1724,"faqs":1725,"title":1717,"topic":1746,"author":1287,"content":1761,"category":2115,"schedule":2123,"component":1029,"meta_info":2124,"cover_image":2127,"description":2126,"contributors":2130},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1726,1730,1734,1738,1742],{"_uid":1727,"answer":1728,"question":1729,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1731,"answer":1732,"question":1733,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1735,"answer":1736,"question":1737,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1739,"answer":1740,"question":1741,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1743,"answer":1744,"question":1745,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1747,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1759,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1748,"component":39,"meta_info":1756,"block_image":1757,"cover_image":1758,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1749,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1750,"component":118,"meta_info":1751,"meta_title":7,"block_image":1752,"cover_image":1753,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":1762},[1763,1767,1770,1783,1788,1793,1858,1863,1889,1894,1898,1903,1911,1923,1928,1939,1944,1955,1960,1971,1976,1988,1993,2004,2009,2029,2034,2039,2059,2064,2083,2088,2101,2105],{"type":725,"content":1764},[1765],{"text":1766,"type":729},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":725,"content":1768},[1769],{"text":1728,"type":729},{"type":1115,"attrs":1771},{"id":1772,"body":1773},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1774],{"_uid":1775,"link":1776,"image":1778,"title":1780,"component":1782},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1777,"linktype":13,"fieldtype":14,"cached_url":1777},"https://pin.it/2zdpNMs",{"id":1779,"alt":1780,"name":7,"focus":48,"title":1780,"filename":1781,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":744,"attrs":1784,"content":1785},{"level":746},[1786],{"text":1787,"type":729},"Top Rock Step-By-Step",{"type":744,"attrs":1789,"content":1790},{"level":768},[1791],{"text":1792,"type":729},"The Feet",{"type":1510,"content":1794},[1795,1801,1821,1827,1846,1852],{"type":779,"content":1796},[1797],{"type":725,"content":1798},[1799],{"text":1800,"type":729},"Begin by starting in an athletic stance on the balls of your feet",{"type":779,"content":1802},[1803,1807],{"type":725,"content":1804},[1805],{"text":1806,"type":729},"To start, being by doing a “step out”",{"type":1510,"content":1808},[1809,1815],{"type":779,"content":1810},[1811],{"type":725,"content":1812},[1813],{"text":1814,"type":729},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":779,"content":1816},[1817],{"type":725,"content":1818},[1819],{"text":1820,"type":729},"Pause for a half-second",{"type":779,"content":1822},[1823],{"type":725,"content":1824},[1825],{"text":1826,"type":729},"Return to the starting stance by performing a slight hop backward",{"type":779,"content":1828},[1829,1833],{"type":725,"content":1830},[1831],{"text":1832,"type":729},"Once returned, perform the opposite foot “step out”",{"type":1510,"content":1834},[1835,1841],{"type":779,"content":1836},[1837],{"type":725,"content":1838},[1839],{"text":1840,"type":729},"Make sure the step out is in front of the opposite foot and crosses over",{"type":779,"content":1842},[1843],{"type":725,"content":1844},[1845],{"text":1820,"type":729},{"type":779,"content":1847},[1848],{"type":725,"content":1849},[1850],{"text":1851,"type":729},"Hop back to the starting position",{"type":779,"content":1853},[1854],{"type":725,"content":1855},[1856],{"text":1857,"type":729},"Continue Top Rocking for the remainder of the set",{"type":744,"attrs":1859,"content":1860},{"level":768},[1861],{"text":1862,"type":729},"The Arms",{"type":1510,"content":1864},[1865,1871,1877,1883],{"type":779,"content":1866},[1867],{"type":725,"content":1868},[1869],{"text":1870,"type":729},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":779,"content":1872},[1873],{"type":725,"content":1874},[1875],{"text":1876,"type":729},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":779,"content":1878},[1879],{"type":725,"content":1880},[1881],{"text":1882,"type":729},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":779,"content":1884},[1885],{"type":725,"content":1886},[1887],{"text":1888,"type":729},"Continue using this arm motion to help with rhythm and balance",{"type":744,"attrs":1890,"content":1891},{"level":746},[1892],{"text":1893,"type":729},"Movement Key Points",{"type":725,"content":1895},[1896],{"text":1897,"type":729},"Here are some key things to focus on while performing the Top Rock:",{"type":744,"attrs":1899,"content":1900},{"level":768},[1901],{"text":1902,"type":729},"Start by swinging your arms",{"type":1510,"content":1904},[1905],{"type":779,"content":1906},[1907],{"type":725,"content":1908},[1909],{"text":1910,"type":729},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1115,"attrs":1912},{"id":1913,"body":1914},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1915],{"url":1916,"_uid":1917,"image":1918,"component":1125,"copyright_details":1922},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1919,"alt":1920,"name":7,"focus":48,"title":1920,"filename":1921,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":744,"attrs":1924,"content":1925},{"level":768},[1926],{"text":1927,"type":729},"On each hop back, your arms should cross in front of your chest",{"type":1115,"attrs":1929},{"id":1913,"body":1930},[1931],{"url":1932,"_uid":1933,"image":1934,"component":1125,"copyright_details":1938},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1935,"alt":1936,"name":7,"focus":48,"title":1936,"filename":1937,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":744,"attrs":1940,"content":1941},{"level":768},[1942],{"text":1943,"type":729},"One foot should cross at a time",{"type":1115,"attrs":1945},{"id":1913,"body":1946},[1947],{"url":1948,"_uid":1949,"image":1950,"component":1125,"copyright_details":1954},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1951,"alt":1952,"name":7,"focus":48,"title":1952,"filename":1953,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":744,"attrs":1956,"content":1957},{"level":768},[1958],{"text":1959,"type":729},"Perform the movement by staying on the balls of your feet",{"type":1115,"attrs":1961},{"id":1913,"body":1962},[1963],{"url":1964,"_uid":1965,"image":1966,"component":1125,"copyright_details":1970},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1967,"alt":1968,"name":7,"focus":48,"title":1968,"filename":1969,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":744,"attrs":1972,"content":1973},{"level":768},[1974],{"text":1975,"type":729},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1115,"attrs":1977},{"id":1978,"body":1979},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1980],{"url":1981,"_uid":1982,"image":1983,"component":1125,"copyright_details":1987},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1984,"alt":1985,"name":7,"focus":48,"title":1985,"filename":1986,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":744,"attrs":1989,"content":1990},{"level":768},[1991],{"text":1992,"type":729},"Stay loose and have fun!",{"type":1115,"attrs":1994},{"id":1913,"body":1995},[1996],{"url":1997,"_uid":1998,"image":1999,"component":1125,"copyright_details":2003},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2000,"alt":2001,"name":7,"focus":48,"title":2001,"filename":2002,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":744,"attrs":2005,"content":2006},{"level":746},[2007],{"text":2008,"type":729},"Muscles Used",{"type":1510,"content":2010},[2011,2017,2023],{"type":779,"content":2012},[2013],{"type":725,"content":2014},[2015],{"text":2016,"type":729},"Deltoids",{"type":779,"content":2018},[2019],{"type":725,"content":2020},[2021],{"text":2022,"type":729},"Core",{"type":779,"content":2024},[2025],{"type":725,"content":2026},[2027],{"text":2028,"type":729},"Calves",{"type":744,"attrs":2030,"content":2031},{"level":746},[2032],{"text":2033,"type":729},"Application",{"type":744,"attrs":2035,"content":2036},{"level":768},[2037],{"text":2038,"type":729},"For Sets",{"type":1510,"content":2040},[2041,2047,2053],{"type":779,"content":2042},[2043],{"type":725,"content":2044},[2045],{"text":2046,"type":729},"Perform 3-6 sets",{"type":779,"content":2048},[2049],{"type":725,"content":2050},[2051],{"text":2052,"type":729},"12-20 repetitions each way",{"type":779,"content":2054},[2055],{"type":725,"content":2056},[2057],{"text":2058,"type":729},"Rest 30-45 seconds between sets",{"type":744,"attrs":2060,"content":2061},{"level":768},[2062],{"text":2063,"type":729},"For Time",{"type":1510,"content":2065},[2066,2071,2077],{"type":779,"content":2067},[2068],{"type":725,"content":2069},[2070],{"text":2046,"type":729},{"type":779,"content":2072},[2073],{"type":725,"content":2074},[2075],{"text":2076,"type":729},"Perform for 30-90 seconds",{"type":779,"content":2078},[2079],{"type":725,"content":2080},[2081],{"text":2082,"type":729},"Rest 45-60 seconds between sets",{"type":744,"attrs":2084,"content":2085},{"level":746},[2086],{"text":2087,"type":729},"Dance Moves For Boxers",{"type":725,"content":2089},[2090,2092,2099],{"text":2091,"type":729},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2093,"type":729,"marks":2094},"Flo Master",[2095],{"type":734,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"custom":2098,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2100,"type":729},". ",{"type":744,"attrs":2102,"content":2103},{"level":746},[2104],{"text":1001,"type":729},{"type":725,"content":2106},[2107,2108,2113],{"text":1005,"type":729},{"text":1007,"type":729,"marks":2109},[2110],{"type":734,"attrs":2111},{"href":1011,"uuid":48,"anchor":48,"custom":2112,"target":738,"linktype":13},{},{"text":2114,"type":729}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2116,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2121,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2117,"component":118,"meta_info":2118,"meta_title":7,"block_image":2119,"cover_image":2120,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2125,"title":1717,"plugin":43,"description":2126},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2128,"alt":1717,"name":7,"focus":48,"title":1717,"filename":2129,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1044],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2139,"created_at":2140,"published_at":2141,"updated_at":2142,"id":2143,"uuid":2144,"content":2145,"slug":2473,"full_slug":2474,"sort_by_date":48,"position":2475,"tag_list":2476,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":2477,"first_published_at":2141,"release_id":48,"lang":60,"path":1048,"alternates":2478,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2146,"faqs":2147,"title":2139,"topic":2196,"author":2211,"content":2212,"category":2456,"schedule":2464,"component":1029,"meta_info":2465,"cover_image":2469,"description":2468,"contributors":2472},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2148,2152,2156,2160,2164,2168,2172,2176,2180,2184,2188,2192],{"_uid":2149,"answer":2150,"question":2151,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2153,"answer":2154,"question":2155,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2157,"answer":2158,"question":2159,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2161,"answer":2162,"question":2163,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2165,"answer":2166,"question":2167,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2169,"answer":2170,"question":2171,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2173,"answer":2174,"question":2175,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2177,"answer":2178,"question":2179,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2181,"answer":2182,"question":2183,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2185,"answer":2186,"question":2187,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2189,"answer":2190,"question":2191,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2193,"answer":2194,"question":2195,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2197,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2209,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2198,"component":39,"meta_info":2206,"block_image":2207,"cover_image":2208,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2199,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2204,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2200,"component":118,"meta_info":2201,"meta_title":7,"block_image":2202,"cover_image":2203,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":722,"content":2213},[2214,2234,2246,2258,2263,2267,2278,2282,2296,2300,2305,2308,2312,2323,2335,2339,2342,2347,2358,2370,2374,2377,2382,2393,2397,2401,2405,2408,2413,2424,2428,2432,2436,2441,2445,2453],{"type":725,"content":2215},[2216,2218,2224,2226,2232],{"text":2217,"type":729},"Out of the ",{"text":2219,"type":729,"marks":2220},"six (6) basic punches",[2221],{"type":734,"attrs":2222},{"href":2223,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2225,"type":729}," in boxing, punch number one is the ",{"text":2227,"type":729,"marks":2228},"jab",[2229],{"type":734,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2233,"type":729},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":725,"content":2235},[2236,2238,2244],{"text":2237,"type":729},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2239,"type":729,"marks":2240},"Coach PJ",[2241],{"type":734,"attrs":2242},{"href":2243,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2245,"type":729}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1115,"attrs":2247},{"id":2248,"body":2249},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2250],{"_uid":2251,"link":2252,"image":2254,"title":2256,"component":1782},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2253,"linktype":13,"fieldtype":14,"cached_url":2253},"https://youtu.be/JM-8c3EqwZg",{"id":2255,"alt":2256,"name":7,"focus":48,"title":2256,"filename":2257,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":744,"attrs":2259,"content":2260},{"level":746},[2261],{"text":2262,"type":729},"5 Most Common Jab Mistakes",{"type":744,"attrs":2264,"content":2265},{"level":768},[2266],{"text":2159,"type":729},{"type":1115,"attrs":2268},{"id":2248,"body":2269},[2270],{"url":2271,"_uid":2272,"image":2273,"component":1125,"copyright_details":2277},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2274,"alt":2275,"name":7,"focus":48,"title":2275,"filename":2276,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":725,"content":2279},[2280],{"text":2281,"type":729},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1510,"content":2283},[2284,2290],{"type":779,"content":2285},[2286],{"type":725,"content":2287},[2288],{"text":2289,"type":729},"While extending the arm to punch",{"type":779,"content":2291},[2292],{"type":725,"content":2293},[2294],{"text":2295,"type":729},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":725,"content":2297},[2298],{"text":2299,"type":729},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":744,"attrs":2301,"content":2302},{"level":768},[2303],{"text":2304,"type":729},"How To Fix It:",{"type":725,"content":2306},[2307],{"text":2162,"type":729},{"type":744,"attrs":2309,"content":2310},{"level":768},[2311],{"text":2167,"type":729},{"type":1115,"attrs":2313},{"id":2248,"body":2314},[2315],{"url":2316,"_uid":2317,"image":2318,"component":1125,"copyright_details":2322},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2319,"alt":2320,"name":7,"focus":48,"title":2320,"filename":2321,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":725,"content":2324},[2325,2327,2333],{"text":2326,"type":729},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2328,"type":729,"marks":2329},"hook",[2330],{"type":734,"attrs":2331},{"href":2332,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2334,"type":729}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":744,"attrs":2336,"content":2337},{"level":768},[2338],{"text":2304,"type":729},{"type":725,"content":2340},[2341],{"text":2170,"type":729},{"type":744,"attrs":2343,"content":2344},{"level":768},[2345],{"text":2346,"type":729},"3. Pushing the Jab",{"type":1115,"attrs":2348},{"id":2248,"body":2349},[2350],{"url":2351,"_uid":2352,"image":2353,"component":1125,"copyright_details":2357},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2354,"alt":2355,"name":7,"focus":48,"title":2355,"filename":2356,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":725,"content":2359},[2360,2362,2368],{"text":2361,"type":729},"“Pushing the jab” means leaning into the punch. In your ",{"text":2363,"type":729,"marks":2364},"boxing stance",[2365],{"type":734,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2369,"type":729},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":744,"attrs":2371,"content":2372},{"level":768},[2373],{"text":2304,"type":729},{"type":725,"content":2375},[2376],{"text":2178,"type":729},{"type":744,"attrs":2378,"content":2379},{"level":768},[2380],{"text":2381,"type":729},"4. Flaring Your Elbows",{"type":1115,"attrs":2383},{"id":2248,"body":2384},[2385],{"url":2386,"_uid":2387,"image":2388,"component":1125,"copyright_details":2392},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2389,"alt":2390,"name":7,"focus":48,"title":2390,"filename":2391,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":725,"content":2394},[2395],{"text":2396,"type":729},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":725,"content":2398},[2399],{"text":2400,"type":729},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":744,"attrs":2402,"content":2403},{"level":768},[2404],{"text":2304,"type":729},{"type":725,"content":2406},[2407],{"text":2186,"type":729},{"type":744,"attrs":2409,"content":2410},{"level":768},[2411],{"text":2412,"type":729},"5. Not Jabbing Enough",{"type":1115,"attrs":2414},{"id":2248,"body":2415},[2416],{"url":2417,"_uid":2418,"image":2419,"component":1125,"copyright_details":2423},{"id":7,"url":7,"linktype":1319,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2420,"alt":2421,"name":7,"focus":48,"title":2421,"filename":2422,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":725,"content":2425},[2426],{"text":2427,"type":729},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":744,"attrs":2429,"content":2430},{"level":768},[2431],{"text":2304,"type":729},{"type":725,"content":2433},[2434],{"text":2435,"type":729},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":744,"attrs":2437,"content":2438},{"level":746},[2439],{"text":2440,"type":729},"Keep On Jabbing",{"type":725,"content":2442},[2443],{"text":2444,"type":729},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":725,"content":2446},[2447,2448,2452],{"text":1005,"type":729},{"text":1007,"type":729,"marks":2449},[2450],{"type":734,"attrs":2451},{"href":1011,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":1214,"type":729},{"type":725,"content":2454},[2455],{"text":1019,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2457,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2458,"component":118,"meta_info":2459,"meta_title":7,"block_image":2460,"cover_image":2461,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2466,"title":2467,"plugin":43,"description":2468},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2470,"alt":2139,"name":7,"focus":48,"title":2139,"filename":2471,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1044],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2480,"created_at":2481,"published_at":2482,"updated_at":2483,"id":2484,"uuid":2485,"content":2486,"slug":2691,"full_slug":2692,"sort_by_date":48,"position":2693,"tag_list":2694,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":2695,"first_published_at":2482,"release_id":48,"lang":60,"path":1048,"alternates":2696,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2487,"faqs":2488,"title":2480,"topic":2505,"author":2520,"content":2521,"category":2673,"schedule":1698,"component":1029,"meta_info":2681,"cover_image":2685,"description":2689,"contributors":2690},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2489,2493,2497,2501],{"_uid":2490,"answer":2491,"question":2492,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2494,"answer":2495,"question":2496,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2498,"answer":2499,"question":2500,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2502,"answer":2503,"question":2504,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2506,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2518,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2507,"component":39,"meta_info":2515,"block_image":2516,"cover_image":2517,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2508,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2513,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2514,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2509,"component":118,"meta_info":2510,"meta_title":7,"block_image":2511,"cover_image":2512,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":722,"content":2522},[2523,2527,2541,2545,2550,2553,2558,2563,2567,2572,2576,2581,2585,2590,2594,2599,2613,2617,2621,2625,2629,2634,2638,2652,2656,2660,2670],{"type":725,"content":2524},[2525],{"text":2526,"type":729},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":725,"content":2528},[2529,2531,2539],{"text":2530,"type":729},"Running for boxers is a critical element of ",{"text":2532,"type":729,"marks":2533},"roadwork drills",[2534,2538],{"type":734,"attrs":2535},{"href":2536,"uuid":48,"anchor":48,"custom":2537,"target":738,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":740},{"text":2540,"type":729}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":725,"content":2542},[2543],{"text":2544,"type":729},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":744,"attrs":2546,"content":2547},{"level":746},[2548],{"text":2549,"type":729},"Is Running Good for Boxing?",{"type":725,"content":2551},[2552],{"text":2491,"type":729},{"type":744,"attrs":2554,"content":2555},{"level":746},[2556],{"text":2557,"type":729},"Benefits of Running for Boxers",{"type":744,"attrs":2559,"content":2560},{"level":768},[2561],{"text":2562,"type":729},"Builds Endurance & Stamina",{"type":725,"content":2564},[2565],{"text":2566,"type":729},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":744,"attrs":2568,"content":2569},{"level":768},[2570],{"text":2571,"type":729},"Improves Cardiovascular System",{"type":725,"content":2573},[2574],{"text":2575,"type":729},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":744,"attrs":2577,"content":2578},{"level":768},[2579],{"text":2580,"type":729},"Strengthens Lower Body",{"type":725,"content":2582},[2583],{"text":2584,"type":729},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":744,"attrs":2586,"content":2587},{"level":768},[2588],{"text":2589,"type":729},"Teaches Discipline",{"type":725,"content":2591},[2592],{"text":2593,"type":729},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":744,"attrs":2595,"content":2596},{"level":768},[2597],{"text":2598,"type":729},"Enhances Mental Clarity",{"type":725,"content":2600},[2601,2603,2611],{"text":2602,"type":729},"Much like boxing, running can be a form of ",{"text":2604,"type":729,"marks":2605},"meditative movement",[2606,2610],{"type":734,"attrs":2607},{"href":2608,"uuid":48,"anchor":48,"custom":2609,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":740},{"text":2612,"type":729}," that clears your head and focuses your mind.",{"type":744,"attrs":2614,"content":2615},{"level":746},[2616],{"text":2500,"type":729},{"type":725,"content":2618},[2619],{"text":2620,"type":729},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":725,"content":2622},[2623],{"text":2624,"type":729},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":725,"content":2626},[2627],{"text":2628,"type":729},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":744,"attrs":2630,"content":2631},{"level":746},[2632],{"text":2633,"type":729},"How Long Should I Be Running for Boxing?",{"type":725,"content":2635},[2636],{"text":2637,"type":729},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":725,"content":2639},[2640,2642,2650],{"text":2641,"type":729},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2643,"type":729,"marks":2644},"10 minutes of running",[2645,2649],{"type":734,"attrs":2646},{"href":2647,"uuid":48,"anchor":48,"custom":2648,"target":738,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":740},{"text":2651,"type":729}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":725,"content":2653},[2654],{"text":2655,"type":729},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":744,"attrs":2657,"content":2658},{"level":746},[2659],{"text":1001,"type":729},{"type":725,"content":2661},[2662,2663,2669],{"text":1005,"type":729},{"text":1007,"type":729,"marks":2664},[2665,2668],{"type":734,"attrs":2666},{"href":1011,"uuid":48,"anchor":48,"custom":2667,"target":738,"linktype":13},{},{"type":740},{"text":1015,"type":729},{"type":725,"content":2671},[2672],{"text":1218,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2674,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2679,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2675,"component":118,"meta_info":2676,"meta_title":7,"block_image":2677,"cover_image":2678,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":2682,"title":2683,"plugin":43,"description":2684},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2686,"alt":2687,"name":7,"focus":7,"title":2687,"filename":2688,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1044],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1029,"created_at":2698,"published_at":2699,"updated_at":2700,"id":2701,"uuid":2702,"content":2703,"slug":1029,"full_slug":2724,"sort_by_date":48,"position":446,"tag_list":2725,"is_startpage":9,"parent_id":2726,"meta_data":48,"group_id":2727,"first_published_at":2728,"release_id":48,"lang":60,"path":7,"alternates":2729,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2704,"component":2705,"meta_info":2706,"custom_content_list":2708},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2707,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2709,2714,2719],{"_uid":2710,"label":2711,"value":2712,"dev_id":2713,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2715,"label":2716,"value":2717,"dev_id":2718,"component":729},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2720,"label":2721,"value":2722,"dev_id":2723,"component":729},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892830310]