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Shadowboxing allows you to focus on your precise footwork, movements, punches, range, and overall boxing technique without the distraction of equipment. It is a great way to practice your defensive skills. To first learn the boxing techniques you will need for defensive tactics, you will have to have some form of coaching, either from a professional trainer (in a gym) or online using pre-recorded videos, like those on FightCamp’s YouTube channel. Training all of those techniques in front of the mirror while shadowboxing is the best way to ensure that you are doing everything right before you move on to practicing them in other exercises or in competition. So, while you are in front of the mirror, doing your shadowboxing routine, picture your imaginary opponent throwing jabs and crosses, and respond to them with the slips. Imagine your opponent throws hooks, and respond to those with weaves, etc. Another great way to train both dodging and blocking punches is on the mitts with your trainer. To protect yourself from accidental pokes in the eyes or too rough of contact when you allow a punch to land on you, a good solution would be to use boxing foam sticks (a.k.a. pool noodles) that are very soft and will not hurt you if you miss a punch and you get hit. Parrying the jab doesn't really work with sticks (it does with mitts/pads, though), but everything else - slipping side to side, weaving, pivoting, etc. - works nicely AND your trainer can put some real speed on the shots that may not be possible for them on the mitts. There is no better way to solidify your learnings than sparring with a live partner. To practice, you and your boxing partner can engage in controlled sparring, playing through potential scenarios. For example: Boxer A throws the Jab → Boxer B slips. Boxer A throws the Jab followed by the Cross → Boxer B slips twice. Of course, doing freestyle sparring is also important, but put more emphasis on controlled sparring, as your main target when you are starting out is to learn.","How do you practice boxing defense?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6fa95646-16df-4ec0-b4ce-5437249a14a1","A slip bag is a small compact weight (preferably something soft, such as a 1 pound bag of sand, rice, corn, etc.) that you hang from the ceiling. The weight should be at head level. To start the exercise, simply push it so it starts swinging back and forth.","What is a slip bag?",{"_uid":676,"answer":677,"question":678,"component":670},"b9d48990-ba8c-4e58-ab5f-29d31a53cfee","Similar to the mechanics of a slip bag, the Maize bag is bigger which allows you to not just slip and weave under, but also hit. This means that it needs to be much heavier than a slip bag. It is closer to a heavy bag than to a slip bag in terms of materials, weight, etc. Recently Title Boxing has reimagined the classic maize bag of the 1900’s adding leather casing and better filling materials. Check out their video here. Traditionally, these bags were filled with corn (a.k.a. maize), which in Title’s new version has been replaced with plastic beads. While the slip bag weighs only a few pounds max, the maize bag typically weighs tens of pounds, so it provides a bit more resistance. Still, it’s not a bag that you are meant to train your power on. The way you would use the maize bag is to not just swing it around and slip, but also hit it with single punches and combinations, and then evade it on the back of the swinging motion.","What is a maize bag?",{"_uid":680,"answer":681,"question":682,"component":670},"cc0855ea-8dab-430e-9d75-854cdbf2d462","As the name suggests, the double-end bag is a punching bag that is attached to both the ceiling AND the floor using elastic cords so that the bag springs back and forth and to the side when it’s hit. The double-end bag moves faster than both a slip bag and a maize bag, thus it helps you improve your timing, accuracy and speed, especially when you practice punch combinations with it. A few boxing combos and movements you could practice are: throw a single straight shot (jab or cross) → slip → slip, as the bag comes right back at you twice, jab → cross → slip → slip, jab → cross → slip → uppercut, jab → cross → hook → wait a bit to get the timing right (it swings side to side after the hook) and throw a cross → slip → slip, jab → cross → pull back → cross → slip → slip","What is a double-end bag?",{"_uid":684,"answer":685,"question":686,"component":670},"b2f6bf89-d9fc-4701-b4af-53f5ae1ab306","The slip line or slip rope is a tight string tied between two points. Often boxers simply use a hand wrap. Another popular way to use a slip rope is inside the ring. Tie two ropes from opposite corners that cross in the middle of the ring. You can use a slip rope to practice slipping and weaving. Here is an example of a drill you can practice using a slip rope:. Start at one of the ends of the slip rope in your boxing stance with your guard up and the rope to one side of you. Weave to the opposite side with a step forward, slipping under the rope, and repeat back and forth until you get to the other end. Return to the starting position, weaving and slipping side-to-side under the rope, but this time going backward","What is a slip line/rope?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":688,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,768,777,789,802,806,838,858,862,868,878,882,887,899,905,914,924,947,969,974,984,989,1000,1003,1007,1011,1017,1026,1036,1052,1056,1062,1071,1082,1086,1090,1122,1128,1137,1148,1152,1156,1176,1180,1216,1221],{"type":730,"content":731},"paragraph",[732,735,741,749,754,756,760,766],{"text":733,"type":734},"In the previous two parts of this series, we looked at techniques for ","text",{"text":736,"type":734,"marks":737}," ",[738],{"type":739,"attrs":740},"styled",{"class":7},{"text":742,"type":734,"marks":743},"blocking and catching",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-blocking-and-catching","_blank",{"text":750,"type":734,"marks":751},"  ",[752],{"type":739,"attrs":753},{"class":7},{"text":755,"type":734},"and ",{"text":736,"type":734,"marks":757},[758],{"type":739,"attrs":759},{"class":7},{"text":761,"type":734,"marks":762},"evading",[763],{"type":745,"attrs":764},{"href":765,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-dont-get-hit",{"text":767,"type":734}," your opponent's punches. In this third and final article, we'll go through boxing drills to help you learn and practice these defensive boxing techniques.",{"type":769,"attrs":770,"content":772},"heading",{"level":771},2,[773,775],{"text":774,"type":734},"Shadowboxing",{"type":776},"hard_break",{"type":778,"attrs":779},"blok",{"id":780,"body":781},"9076b36f-b6a8-4a92-9f88-d4e34145b0ed",[782],{"_uid":783,"image":784,"component":788},"i-58ed9bfb-fd08-47d1-a5c3-2ec15db6fdd4",{"id":785,"alt":786,"name":7,"focus":48,"title":786,"filename":787,"copyright":7,"fieldtype":50},3402911,"Shanie Smash Shadowboxing","https://a.storyblok.com/f/115220/1380x700/7f612b40ed/shadowboxing.jpg","content_image",{"type":730,"content":790},[791,796,800],{"text":792,"type":734,"marks":793},"Useful for practicing: ",[794],{"type":795},"bold",{"text":736,"type":734,"marks":797},[798],{"type":739,"attrs":799},{"class":7},{"text":801,"type":734},"All defensive techniques",{"type":730,"content":803},[804],{"text":805,"type":734},"In shadowboxing, you use your shadow or reflection to simulate an opponent. Shadowboxing allows you to focus on your precise footwork, movements, punches, range, and overall boxing technique without the distraction of equipment. It is a great way to practice your defensive skills.",{"type":730,"content":807},[808,810,814,820,824,826,830,836],{"text":809,"type":734},"To first learn the boxing techniques you will need for ",{"text":736,"type":734,"marks":811},[812],{"type":739,"attrs":813},{"class":7},{"text":815,"type":734,"marks":816},"defensive",[817],{"type":745,"attrs":818},{"href":819,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/4-defensive-blocking-drills-for-boxing",{"text":750,"type":734,"marks":821},[822],{"type":739,"attrs":823},{"class":7},{"text":825,"type":734},"tactics, you will have to have some form of coaching, either from a professional trainer (in a gym) or online using pre-recorded videos, like those on FightCamp’s ",{"text":736,"type":734,"marks":827},[828],{"type":739,"attrs":829},{"class":7},{"text":831,"type":734,"marks":832},"YouTube channel",[833],{"type":745,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://bit.ly/3oYefXf",{"text":837,"type":734},". Training all of those techniques in front of the mirror while shadowboxing is the best way to ensure that you are doing everything right before you move on to practicing them in other exercises or in competition.",{"type":730,"content":839},[840,842,846,852,856],{"text":841,"type":734},"[To learn about shadowboxing, read this ",{"text":736,"type":734,"marks":843},[844],{"type":739,"attrs":845},{"class":7},{"text":847,"type":734,"marks":848},"article",[849],{"type":745,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":750,"type":734,"marks":853},[854],{"type":739,"attrs":855},{"class":7},{"text":857,"type":734},"by FightCamp Co-Founder and Trainer Tommy Duquette.]",{"type":730,"content":859},[860],{"text":861,"type":734},"So, while you are in front of the mirror, doing your shadowboxing routine, picture your imaginary opponent throwing jabs and crosses, and respond to them with the slips. Imagine your opponent throws hooks, and respond to those with weaves, etc.",{"type":769,"attrs":863,"content":865},{"level":864},3,[866],{"text":867,"type":734},"Mitts & Pool Noodles",{"type":730,"content":869},[870,873,877],{"text":792,"type":734,"marks":871},[872],{"type":795},{"text":736,"type":734,"marks":874},[875],{"type":739,"attrs":876},{"class":7},{"text":801,"type":734},{"type":730,"content":879},[880],{"text":881,"type":734},"Another great way to train both dodging and blocking punches is on the mitts with your trainer. To protect yourself from accidental pokes in the eyes or too rough of contact when you allow a punch to land on you, a good solution would be to use boxing foam sticks (a.k.a. pool noodles) that are very soft and will not hurt you if you miss a punch and you get hit. Parrying the jab doesn't really work with sticks (it does with mitts/pads, though), but everything else - slipping side to side, weaving, pivoting, etc. - works nicely AND your trainer can put some real speed on the shots that may not be possible for them on the mitts.",{"type":730,"content":883},[884,886],{"text":885,"type":734},"Here are some boxing defensive footwork drills using pool noodles from FightCamp trainers.",{"type":776},{"type":778,"attrs":888},{"id":780,"body":889},[890],{"_uid":891,"link":892,"image":894,"title":896,"component":898},"i-afc2ad05-fb31-41d7-800d-1386983a0450",{"id":7,"url":893,"linktype":13,"fieldtype":14,"cached_url":893},"https://youtu.be/xgQDC6AgeRI",{"id":895,"alt":896,"name":7,"focus":48,"title":896,"filename":897,"copyright":7,"fieldtype":50},3402919,"Fancy Footwork Drills | Boxing Partner Exercises","https://a.storyblok.com/f/115220/1244x700/cf1c5b518a/footwork_drills_youtube_video.jpg","image_video_link",{"type":769,"attrs":900,"content":901},{"level":771},[902,904],{"text":903,"type":734},"Sparring",{"type":776},{"type":778,"attrs":906},{"id":780,"body":907},[908],{"_uid":909,"image":910,"component":788},"i-30f23d6e-b6da-48b6-be50-08679a9dfa84",{"id":911,"alt":912,"name":7,"focus":48,"title":912,"filename":913,"copyright":7,"fieldtype":50},3402921,"Flo Master & Shanie Smash Sparring","https://a.storyblok.com/f/115220/1380x700/69f346bd45/sparring.jpg",{"type":730,"content":915},[916,919,923],{"text":792,"type":734,"marks":917},[918],{"type":795},{"text":736,"type":734,"marks":920},[921],{"type":739,"attrs":922},{"class":7},{"text":801,"type":734},{"type":730,"content":925},[926,928,932,938,942,944,945],{"text":927,"type":734},"There is no better way to solidify your learnings than ",{"text":736,"type":734,"marks":929},[930],{"type":739,"attrs":931},{"class":7},{"text":933,"type":734,"marks":934},"sparring",[935],{"type":745,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://youtu.be/CBl-nLp-yog",{"text":750,"type":734,"marks":939},[940],{"type":739,"attrs":941},{"class":7},{"text":943,"type":734},"with a live partner.",{"type":776},{"text":946,"type":734},"To practice, you and your boxing partner can engage in controlled sparring, playing through potential scenarios. For example:",{"type":948,"content":949},"bullet_list",[950,957,963],{"type":951,"content":952},"list_item",[953],{"type":730,"content":954},[955],{"text":956,"type":734},"Boxer A throws the Jab → Boxer B slips",{"type":951,"content":958},[959],{"type":730,"content":960},[961],{"text":962,"type":734},"Boxer A throws the Jab followed by the Cross → Boxer B slips twice",{"type":951,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"etc.",{"type":730,"content":970},[971,973],{"text":972,"type":734},"Of course, doing freestyle sparring is also important, but put more emphasis on controlled sparring, as your main target when you are starting out is to learn.",{"type":776},{"type":778,"attrs":975},{"id":780,"body":976},[977],{"_uid":978,"link":979,"image":980,"title":982,"component":898},"i-38c20224-3127-4b26-b720-8a85322ee54e",{"id":7,"url":937,"linktype":13,"fieldtype":14,"cached_url":937},{"id":981,"alt":982,"name":7,"focus":48,"title":982,"filename":983,"copyright":7,"fieldtype":50},3402928,"How To Start Sparring | 8 Tips For Your First Ever Sparring Session","https://a.storyblok.com/f/115220/1244x700/aabbc4ca13/beginner_sparring_tips_youtube_video.jpg",{"type":769,"attrs":985,"content":986},{"level":771},[987],{"text":988,"type":734},"Slip bag",{"type":730,"content":990},[991,994,998],{"text":792,"type":734,"marks":992},[993],{"type":795},{"text":736,"type":734,"marks":995},[996],{"type":739,"attrs":997},{"class":7},{"text":999,"type":734},"Slipping, Pull back, Weaving, Pivoting",{"type":730,"content":1001},[1002],{"text":673,"type":734},{"type":730,"content":1004},[1005],{"text":1006,"type":734},"The idea of this exercise is to imagine the swinging weight to be the punches coming your way. You move your head out of danger by slipping, weaving, and pulling, AND you shadowbox throwing shots back at your imaginary opponent. This drill teaches you rhythm, which is something that is key for all boxers.",{"type":730,"content":1008},[1009],{"text":1010,"type":734},"[Even something as simple as hanging your keys on a shoelace can be a good enough improvised slip bag.]",{"type":769,"attrs":1012,"content":1013},{"level":771},[1014,1016],{"text":1015,"type":734},"Maize bag",{"type":776},{"type":778,"attrs":1018},{"id":780,"body":1019},[1020],{"_uid":1021,"image":1022,"component":788},"i-c53629c6-5e6e-412c-813e-2780beaf2a5d",{"id":1023,"alt":1024,"name":7,"focus":48,"title":1024,"filename":1025,"copyright":7,"fieldtype":50},3402923,"Title Maize Bag","https://a.storyblok.com/f/115220/1380x700/68412c1f9f/maize_bag.jpg",{"type":730,"content":1027},[1028,1031,1035],{"text":792,"type":734,"marks":1029},[1030],{"type":795},{"text":736,"type":734,"marks":1032},[1033],{"type":739,"attrs":1034},{"class":7},{"text":999,"type":734},{"type":730,"content":1037},[1038,1040,1044,1050],{"text":1039,"type":734},"Similar to the mechanics of a slip bag, the Maize bag is bigger which allows you to not just slip and weave under, but also hit. This means that it needs to be much heavier than a slip bag. It is closer to a heavy bag than to a slip bag in terms of materials, weight, etc. Recently Title Boxing has reimagined the classic maize bag of the 1900’s adding leather casing and better filling materials. Check out their video ",{"text":736,"type":734,"marks":1041},[1042],{"type":739,"attrs":1043},{"class":7},{"text":1045,"type":734,"marks":1046},"here",[1047],{"type":745,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://www.youtube.com/watch?v=7XQLgPm8wM0",{"text":1051,"type":734},". Traditionally, these bags were filled with corn (a.k.a. maize), which in Title’s new version has been replaced with plastic beads. While the slip bag weighs only a few pounds max, the maize bag typically weighs tens of pounds, so it provides a bit more resistance. Still, it’s not a bag that you are meant to train your power on.",{"type":730,"content":1053},[1054],{"text":1055,"type":734},"The way you would use the maize bag is to not just swing it around and slip, but also hit it with single punches and combinations, and then evade it on the back of the swinging motion.",{"type":769,"attrs":1057,"content":1058},{"level":771},[1059,1061],{"text":1060,"type":734},"Double-end bag",{"type":776},{"type":778,"attrs":1063},{"id":780,"body":1064},[1065],{"_uid":1066,"image":1067,"component":788},"i-087e1cb3-7fd2-4b9c-a4e2-49dd0dc12aaf",{"id":1068,"alt":1069,"name":7,"focus":48,"title":1069,"filename":1070,"copyright":7,"fieldtype":50},3402924,"Coach PJ Training On a Double End Bag","https://a.storyblok.com/f/115220/1380x700/9ed5841209/double_end_bag.jpg",{"type":730,"content":1072},[1073,1076,1080],{"text":792,"type":734,"marks":1074},[1075],{"type":795},{"text":736,"type":734,"marks":1077},[1078],{"type":739,"attrs":1079},{"class":7},{"text":1081,"type":734},"Slipping and Pull back",{"type":730,"content":1083},[1084],{"text":1085,"type":734},"As the name suggests, the double-end bag is a punching bag that is attached to both the ceiling AND the floor using elastic cords so that the bag springs back and forth and to the side when it’s hit. The double-end bag moves faster than both a slip bag and a maize bag, thus it helps you improve your timing, accuracy and speed, especially when you practice punch combinations with it.",{"type":730,"content":1087},[1088],{"text":1089,"type":734},"A few boxing combos and movements you could practice are:",{"type":948,"content":1091},[1092,1098,1104,1110,1116],{"type":951,"content":1093},[1094],{"type":730,"content":1095},[1096],{"text":1097,"type":734},"throw a single straight shot (jab or cross) → slip → slip, as the bag comes right back at you twice",{"type":951,"content":1099},[1100],{"type":730,"content":1101},[1102],{"text":1103,"type":734},"jab → cross → slip → slip",{"type":951,"content":1105},[1106],{"type":730,"content":1107},[1108],{"text":1109,"type":734},"jab → cross → slip → uppercut",{"type":951,"content":1111},[1112],{"type":730,"content":1113},[1114],{"text":1115,"type":734},"jab → cross → hook → wait a bit to get the timing right (it swings side to side after the hook) and throw a cross → slip → slip",{"type":951,"content":1117},[1118],{"type":730,"content":1119},[1120],{"text":1121,"type":734},"jab → cross → pull back → cross → slip → slip",{"type":769,"attrs":1123,"content":1124},{"level":771},[1125,1127],{"text":1126,"type":734},"Slip Line/Rope",{"type":776},{"type":778,"attrs":1129},{"id":780,"body":1130},[1131],{"_uid":1132,"image":1133,"component":788},"i-6c418dc3-4025-4781-9e5d-949d4c781474",{"id":1134,"alt":1135,"name":7,"focus":48,"title":1135,"filename":1136,"copyright":7,"fieldtype":50},3402926,"FightCamp Trainers Training on a Slip Line","https://a.storyblok.com/f/115220/1380x700/8ac2a9540e/slip_line.jpg",{"type":730,"content":1138},[1139,1142,1146],{"text":792,"type":734,"marks":1140},[1141],{"type":795},{"text":736,"type":734,"marks":1143},[1144],{"type":739,"attrs":1145},{"class":7},{"text":1147,"type":734},"Slipping and Weaving",{"type":730,"content":1149},[1150],{"text":1151,"type":734},"The slip line or slip rope is a tight string tied between two points. Often boxers simply use a hand wrap. Another popular way to use a slip rope is inside the ring. Tie two ropes from opposite corners that cross in the middle of the ring. You can use a slip rope to practice slipping and weaving.",{"type":730,"content":1153},[1154],{"text":1155,"type":734},"Here is an example of a drill you can practice using a slip rope:",{"type":948,"content":1157},[1158,1164,1170],{"type":951,"content":1159},[1160],{"type":730,"content":1161},[1162],{"text":1163,"type":734},"Start at one of the ends of the slip rope in your boxing stance with your guard up and the rope to one side of you",{"type":951,"content":1165},[1166],{"type":730,"content":1167},[1168],{"text":1169,"type":734},"Weave to the opposite side with a step forward, slipping under the rope, and repeat back and forth until you get to the other end",{"type":951,"content":1171},[1172],{"type":730,"content":1173},[1174],{"text":1175,"type":734},"Return to the starting position, weaving and slipping side-to-side under the rope, but this time going backward",{"type":730,"content":1177},[1178],{"text":1179,"type":734},"Once you get the footwork and basic movements down, you can add punches as you come out of some/all of the weaves to make it more complex and fun.",{"type":730,"content":1181},[1182,1184,1188,1194,1198,1200,1204,1210,1214],{"text":1183,"type":734},"Alright, that's a wrap on boxing defense 101! Incorporating a combination of shadowboxing drills and mitt work, and boxing equipment such as a slip bag, maize bag, double-end bag, and slip rope into your training will help you effectively practice and hone your boxing footwork and your boxing defense skills to become a better fighter. If you haven't had the chance to check the previous articles in this series make sure you do. For more ",{"text":736,"type":734,"marks":1185},[1186],{"type":739,"attrs":1187},{"class":7},{"text":1189,"type":734,"marks":1190},"boxing and kickboxing training",[1191],{"type":745,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":750,"type":734,"marks":1195},[1196],{"type":739,"attrs":1197},{"class":7},{"text":1199,"type":734},"videos, workouts, and tips ",{"text":736,"type":734,"marks":1201},[1202],{"type":739,"attrs":1203},{"class":7},{"text":1205,"type":734,"marks":1206},"subscribe",[1207],{"type":745,"attrs":1208},{"href":1209,"uuid":48,"anchor":48,"target":748,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":750,"type":734,"marks":1211},[1212],{"type":739,"attrs":1213},{"class":7},{"text":1215,"type":734},"to our YouTube channel. Have fun practicing!",{"type":769,"attrs":1217,"content":1218},{"level":864},[1219],{"text":1220,"type":734},"Related Articles",{"type":730,"content":1222},[1223,1228,1229,1234,1235,1240,1241,1247,1248],{"text":1224,"type":734,"marks":1225},"Boxing Defense 101: Blocking and Catching",[1226],{"type":745,"attrs":1227},{"href":747,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1230,"type":734,"marks":1231},"Boxing Defense 101: Don't Get Hit!",[1232],{"type":745,"attrs":1233},{"href":765,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1236,"type":734,"marks":1237},"4 Defensive Blocking Drills For Boxing",[1238],{"type":745,"attrs":1239},{"href":819,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1242,"type":734,"marks":1243},"Boxing Movement and Footwork Training: Slip Rope Drill",[1244],{"type":745,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"type":776},{"text":1249,"type":734,"marks":1250},"Boxing Footwork Drills For Beginners",[1251],{"type":745,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1255,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1260,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1261,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1256,"component":118,"meta_info":1257,"meta_title":7,"block_image":1258,"cover_image":1259,"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},[],[],"2021-08-17 00:00",{"_uid":1264,"title":657,"plugin":43,"description":1265},"1ec68a01-8511-4c0b-91b8-3429b1e34935","To have a good boxing defense you need to know how to evade, block, and catch punches. Let's look at drills to help you improve on these skills.",{"id":1267,"alt":657,"name":7,"focus":48,"title":657,"filename":1268,"copyright":7,"fieldtype":50},3402898,"https://a.storyblok.com/f/115220/2400x990/24a90df6e9/boxing-defense-101-drills.jpg",[],"boxing-defense-101-drills","blogs/boxing-defense-101-drills",-1260,[],60887917,"9fcfc8aa-e39d-4748-9779-781c66ddd9ae","2021-08-17T07:57:00.000Z",[],["Reactive",1279],[1280,1462,1647,1822,1994,2374],{"name":1281,"created_at":1282,"published_at":1283,"updated_at":1284,"id":1285,"uuid":1286,"content":1287,"slug":1453,"full_slug":1454,"sort_by_date":48,"position":1455,"tag_list":1456,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1458,"first_published_at":1459,"release_id":48,"lang":60,"path":1460,"alternates":1461,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1288,"faqs":1289,"title":1281,"topic":1306,"author":1321,"content":1322,"category":1435,"schedule":1443,"component":847,"meta_info":1444,"cover_image":1448,"description":1451,"contributors":1452},"af46e437-bfbd-4a28-91a2-df5259454628",[1290,1294,1298,1302],{"_uid":1291,"answer":1292,"question":1293,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1295,"answer":1296,"question":1297,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1299,"answer":1300,"question":1301,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1303,"answer":1304,"question":1305,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1307,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1319,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1308,"component":39,"meta_info":1316,"block_image":1317,"cover_image":1318,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1309,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1314,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1310,"component":118,"meta_info":1311,"meta_title":7,"block_image":1312,"cover_image":1313,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1323},[1324,1337,1342,1346,1351,1355,1369,1374,1387,1392,1396,1409,1413,1418,1431],{"type":730,"content":1325},[1326,1328,1335],{"text":1327,"type":734},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1329,"type":734,"marks":1330},"Strength training",[1331],{"type":745,"attrs":1332},{"href":1333,"uuid":48,"anchor":48,"custom":1334,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1336,"type":734}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":769,"attrs":1338,"content":1339},{"level":771},[1340],{"text":1341,"type":734},"Why do Boxers Train Their Neck?",{"type":730,"content":1343},[1344],{"text":1345,"type":734},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":769,"attrs":1347,"content":1348},{"level":771},[1349],{"text":1350,"type":734},"How do Boxers Strength Train Their Neck?",{"type":730,"content":1352},[1353],{"text":1354,"type":734},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":948,"content":1356},[1357,1363],{"type":951,"content":1358},[1359],{"type":730,"content":1360},[1361],{"text":1362,"type":734},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":951,"content":1364},[1365],{"type":730,"content":1366},[1367],{"text":1368,"type":734},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":769,"attrs":1370,"content":1371},{"level":771},[1372],{"text":1373,"type":734},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":730,"content":1375},[1376,1378,1385],{"text":1377,"type":734},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1379,"type":734,"marks":1380},"injury",[1381],{"type":745,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"custom":1384,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1386,"type":734}," occurring.",{"type":769,"attrs":1388,"content":1389},{"level":771},[1390],{"text":1391,"type":734},"How Often Should Boxers Train Their Neck?",{"type":730,"content":1393},[1394],{"text":1395,"type":734},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":778,"attrs":1397},{"id":1398,"body":1399},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1400],{"_uid":1401,"text":1402,"image":1403,"author":1407,"component":1408},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1404,"alt":1405,"name":7,"focus":7,"title":1405,"filename":1406,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":730,"content":1410},[1411],{"text":1412,"type":734},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":769,"attrs":1414,"content":1415},{"level":771},[1416],{"text":1417,"type":734},"Train Like a Fighter",{"type":730,"content":1419},[1420,1422,1429],{"text":1421,"type":734},"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":1423,"type":734,"marks":1424},"FightCamp",[1425],{"type":745,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"custom":1428,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1430,"type":734}," 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":730,"content":1432},[1433],{"text":1434,"type":734},"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":1436,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1437,"component":118,"meta_info":1438,"meta_title":7,"block_image":1439,"cover_image":1440,"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},[],[],"2023-01-31 00:00",{"_uid":1445,"title":1446,"plugin":43,"description":1447},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1449,"alt":1405,"name":7,"focus":7,"title":1405,"filename":1450,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1457],"featured","22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z","training/{{story.slug}}",[],{"name":1463,"created_at":1464,"published_at":1465,"updated_at":1466,"id":1467,"uuid":1468,"content":1469,"slug":1640,"full_slug":1641,"sort_by_date":48,"position":1642,"tag_list":1643,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1644,"first_published_at":1645,"release_id":48,"lang":60,"path":1460,"alternates":1646,"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":1470,"faqs":1471,"title":1488,"topic":1489,"author":1504,"content":1505,"category":1624,"schedule":1632,"component":847,"meta_info":1633,"cover_image":1636,"description":1635,"contributors":1639},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1472,1476,1480,1484],{"_uid":1473,"answer":1474,"question":1475,"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":1477,"answer":1478,"question":1479,"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":1481,"answer":1482,"question":1483,"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":1485,"answer":1486,"question":1487,"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":1490,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1491,"component":39,"meta_info":1499,"block_image":1500,"cover_image":1501,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1492,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1497,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1493,"component":118,"meta_info":1494,"meta_title":7,"block_image":1495,"cover_image":1496,"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":727,"content":1506},[1507,1520,1525,1530,1543,1546,1551,1562,1565,1570,1581,1585,1589,1594,1607,1611,1621],{"type":730,"content":1508},[1509,1511,1518],{"text":1510,"type":734},"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":1512,"type":734,"marks":1513},"shadowboxing",[1514],{"type":745,"attrs":1515},{"href":1516,"uuid":48,"anchor":48,"custom":1517,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1519,"type":734}," 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":769,"attrs":1521,"content":1522},{"level":771},[1523],{"text":1524,"type":734},"Why You Should Practice Shadowboxing With Hand Weights",{"type":769,"attrs":1526,"content":1527},{"level":864},[1528],{"text":1529,"type":734},"1. Speed",{"type":778,"attrs":1531},{"id":1532,"body":1533},"58589914-3cf9-454d-8369-7218c807f59a",[1534],{"url":1535,"_uid":1537,"image":1538,"component":788,"copyright_details":1542},{"id":7,"url":7,"linktype":1536,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1539,"alt":1540,"name":7,"focus":48,"title":1540,"filename":1541,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":1544},[1545],{"text":1478,"type":734},{"type":769,"attrs":1547,"content":1548},{"level":864},[1549],{"text":1550,"type":734},"2. Arm Endurance",{"type":778,"attrs":1552},{"id":1532,"body":1553},[1554],{"url":1555,"_uid":1556,"image":1557,"component":788,"copyright_details":1561},{"id":7,"url":7,"linktype":1536,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1558,"alt":1559,"name":7,"focus":48,"title":1559,"filename":1560,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":1563},[1564],{"text":1482,"type":734},{"type":769,"attrs":1566,"content":1567},{"level":864},[1568],{"text":1569,"type":734},"3. Cardiovascular Conditioning",{"type":778,"attrs":1571},{"id":1532,"body":1572},[1573],{"url":1574,"_uid":1575,"image":1576,"component":788,"copyright_details":1580},{"id":7,"url":7,"linktype":1536,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1577,"alt":1578,"name":7,"focus":48,"title":1578,"filename":1579,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":1582},[1583],{"text":1584,"type":734},"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":730,"content":1586},[1587],{"text":1588,"type":734},"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":769,"attrs":1590,"content":1591},{"level":771},[1592],{"text":1593,"type":734},"Amp Up Your Training",{"type":730,"content":1595},[1596,1598,1605],{"text":1597,"type":734},"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":1599,"type":734,"marks":1600},"FightCamp Facebook Community",[1601],{"type":745,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"custom":1604,"target":748,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1606,"type":734}," and let me know.",{"type":769,"attrs":1608,"content":1609},{"level":771},[1610],{"text":1417,"type":734},{"type":730,"content":1612},[1613,1614,1619],{"text":1421,"type":734},{"text":1423,"type":734,"marks":1615},[1616],{"type":745,"attrs":1617},{"href":1427,"uuid":48,"anchor":48,"custom":1618,"target":748,"linktype":13},{},{"text":1620,"type":734}," 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":730,"content":1622},[1623],{"text":1434,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1625,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1630,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1631,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1626,"component":118,"meta_info":1627,"meta_title":7,"block_image":1628,"cover_image":1629,"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":1634,"title":1488,"plugin":43,"description":1635},"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":1637,"alt":1463,"name":7,"focus":48,"title":1463,"filename":1638,"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,[1457],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1648,"created_at":1649,"published_at":1650,"updated_at":1651,"id":1652,"uuid":1653,"content":1654,"slug":1816,"full_slug":1817,"sort_by_date":48,"position":1818,"tag_list":1819,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1820,"first_published_at":1650,"release_id":48,"lang":60,"path":1460,"alternates":1821,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1655,"faqs":1656,"title":1648,"topic":1665,"author":1321,"content":1680,"category":1797,"schedule":1805,"component":847,"meta_info":1806,"cover_image":1810,"description":1814,"contributors":1815},"c6387572-343f-40bf-8172-852035367c90",[1657,1661],{"_uid":1658,"answer":1659,"question":1660,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1662,"answer":1663,"question":1664,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1666,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1678,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1679,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1667,"component":39,"meta_info":1675,"block_image":1676,"cover_image":1677,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1668,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1673,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1674,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1669,"component":118,"meta_info":1670,"meta_title":7,"block_image":1671,"cover_image":1672,"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":727,"content":1681},[1682,1687,1690,1695,1700,1704,1709,1713,1718,1731,1736,1747,1752,1756,1761,1772,1777,1781,1785,1794],{"type":769,"attrs":1683,"content":1684},{"level":771},[1685],{"text":1686,"type":734},"Boxing Gym Culture",{"type":730,"content":1688},[1689],{"text":1663,"type":734},{"type":769,"attrs":1691,"content":1692},{"level":771},[1693],{"text":1694,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":769,"attrs":1696,"content":1697},{"level":864},[1698],{"text":1699,"type":734},"Yes Coach, No Coach",{"type":730,"content":1701},[1702],{"text":1703,"type":734},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":769,"attrs":1705,"content":1706},{"level":864},[1707],{"text":1708,"type":734},"Sharing is Caring",{"type":730,"content":1710},[1711],{"text":1712,"type":734},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":769,"attrs":1714,"content":1715},{"level":864},[1716],{"text":1717,"type":734},"Keep it Clean",{"type":730,"content":1719},[1720,1722,1729],{"text":1721,"type":734},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1723,"type":734,"marks":1724},"clean it off.",[1725],{"type":745,"attrs":1726},{"href":1727,"uuid":48,"anchor":48,"custom":1728,"target":748,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1730,"type":734}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":769,"attrs":1732,"content":1733},{"level":864},[1734],{"text":1735,"type":734},"No Killers in Sparring",{"type":730,"content":1737},[1738,1740,1745],{"text":1739,"type":734},"In most boxing gym workouts you will find yourself ",{"text":933,"type":734,"marks":1741},[1742],{"type":745,"attrs":1743},{"href":937,"uuid":48,"anchor":48,"custom":1744,"target":748,"linktype":13},{},{"text":1746,"type":734},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":769,"attrs":1748,"content":1749},{"level":864},[1750],{"text":1751,"type":734},"Don’t Dump Your Weights",{"type":730,"content":1753},[1754],{"text":1755,"type":734},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":769,"attrs":1757,"content":1758},{"level":864},[1759],{"text":1760,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":1762},[1763,1765,1770],{"text":1764,"type":734},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1766,"type":734,"marks":1767},"leave them alone.",[1768],{"type":1769},"italic",{"text":1771,"type":734}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":769,"attrs":1773,"content":1774},{"level":864},[1775],{"text":1776,"type":734},"The Golden Rule",{"type":730,"content":1778},[1779],{"text":1780,"type":734},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":769,"attrs":1782,"content":1783},{"level":771},[1784],{"text":1417,"type":734},{"type":730,"content":1786},[1787,1788,1793],{"text":1421,"type":734},{"text":1423,"type":734,"marks":1789},[1790],{"type":745,"attrs":1791},{"href":1427,"uuid":48,"anchor":48,"custom":1792,"target":748,"linktype":13},{},{"text":1430,"type":734},{"type":730,"content":1795},[1796],{"text":1434,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1798,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1799,"component":118,"meta_info":1800,"meta_title":7,"block_image":1801,"cover_image":1802,"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},[],[],"2023-01-25 00:00",{"_uid":1807,"title":1808,"plugin":43,"description":1809},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1811,"alt":1812,"name":7,"focus":7,"title":1812,"filename":1813,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1457],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1823,"created_at":1824,"published_at":1825,"updated_at":1826,"id":1827,"uuid":1828,"content":1829,"slug":1988,"full_slug":1989,"sort_by_date":48,"position":1990,"tag_list":1991,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":1992,"first_published_at":1825,"release_id":48,"lang":60,"path":1460,"alternates":1993,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1830,"faqs":1831,"title":1823,"topic":1848,"author":1321,"content":1863,"category":1969,"schedule":1977,"component":847,"meta_info":1978,"cover_image":1982,"description":1986,"contributors":1987},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1832,1836,1840,1844],{"_uid":1833,"answer":1834,"question":1835,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1837,"answer":1838,"question":1839,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1841,"answer":1842,"question":1843,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1845,"answer":1846,"question":1847,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1849,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1861,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1862,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1850,"component":39,"meta_info":1858,"block_image":1859,"cover_image":1860,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1851,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1856,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1857,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1852,"component":118,"meta_info":1853,"meta_title":7,"block_image":1854,"cover_image":1855,"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},[],[],{"type":727,"content":1864},[1865,1869,1874,1893,1898,1902,1907,1910,1914,1925,1930,1943,1948,1952,1956,1965],{"type":730,"content":1866},[1867],{"text":1868,"type":734},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":769,"attrs":1870,"content":1871},{"level":771},[1872],{"text":1873,"type":734},"Practice, Practice, Practice",{"type":730,"content":1875},[1876,1878,1882,1884,1891],{"text":1877,"type":734},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1879,"type":734,"marks":1880},"always",[1881],{"type":1769},{"text":1883,"type":734}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1885,"type":734,"marks":1886},"mirror",[1887],{"type":745,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":748,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1892,"type":734}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":769,"attrs":1894,"content":1895},{"level":864},[1896],{"text":1897,"type":734},"Shoulder Touch Drill",{"type":730,"content":1899},[1900],{"text":1901,"type":734},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":769,"attrs":1903,"content":1904},{"level":864},[1905],{"text":1906,"type":734},"Cobra Bag",{"type":730,"content":1908},[1909],{"text":1838,"type":734},{"type":769,"attrs":1911,"content":1912},{"level":864},[1913],{"text":903,"type":734},{"type":730,"content":1915},[1916,1918,1923],{"text":1917,"type":734},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":903,"type":734,"marks":1919},[1920],{"type":745,"attrs":1921},{"href":937,"uuid":48,"anchor":48,"custom":1922,"target":748,"linktype":13},{},{"text":1924,"type":734}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":769,"attrs":1926,"content":1927},{"level":864},[1928],{"text":1929,"type":734},"“Free flow” mitt work",{"type":730,"content":1931},[1932,1934,1941],{"text":1933,"type":734},"Free flow ",{"text":1935,"type":734,"marks":1936},"mitt work",[1937],{"type":745,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"custom":1940,"target":748,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1942,"type":734}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":769,"attrs":1944,"content":1945},{"level":864},[1946],{"text":1947,"type":734},"Think Fast",{"type":730,"content":1949},[1950],{"text":1951,"type":734},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":769,"attrs":1953,"content":1954},{"level":771},[1955],{"text":1417,"type":734},{"type":730,"content":1957},[1958,1959,1964],{"text":1421,"type":734},{"text":1423,"type":734,"marks":1960},[1961],{"type":745,"attrs":1962},{"href":1427,"uuid":48,"anchor":48,"custom":1963,"target":748,"linktype":13},{},{"text":1430,"type":734},{"type":730,"content":1966},[1967],{"text":1968,"type":734},"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":1970,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1971,"component":118,"meta_info":1972,"meta_title":7,"block_image":1973,"cover_image":1974,"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},[],[],"2023-01-24 00:00",{"_uid":1979,"title":1980,"plugin":43,"description":1981},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1983,"alt":1984,"name":7,"focus":7,"title":1984,"filename":1985,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1457],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1995,"created_at":1996,"published_at":1997,"updated_at":1998,"id":1999,"uuid":2000,"content":2001,"slug":2367,"full_slug":2368,"sort_by_date":48,"position":2369,"tag_list":2370,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":2371,"first_published_at":2372,"release_id":48,"lang":60,"path":1460,"alternates":2373,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2002,"faqs":2003,"title":1995,"topic":2032,"author":2047,"content":2048,"category":2348,"schedule":2356,"component":847,"meta_info":2357,"cover_image":2361,"description":2365,"contributors":2366},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2004,2008,2012,2016,2020,2024,2028],{"_uid":2005,"answer":2006,"question":2007,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2009,"answer":2010,"question":2011,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2013,"answer":2014,"question":2015,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2017,"answer":2018,"question":2019,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2021,"answer":2022,"question":2023,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2025,"answer":2026,"question":2027,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2029,"answer":2030,"question":2031,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2033,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2045,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2034,"component":39,"meta_info":2042,"block_image":2043,"cover_image":2044,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2036,"component":118,"meta_info":2037,"meta_title":7,"block_image":2038,"cover_image":2039,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":2049},[2050,2055,2059,2063,2067,2086,2090,2094,2098,2103,2107,2151,2156,2160,2174,2178,2201,2206,2210,2278,2283,2287,2307,2312,2326,2330,2335,2345],{"type":769,"attrs":2051,"content":2052},{"level":771},[2053],{"text":2054,"type":734},"Boxing Terminology",{"type":730,"content":2056},[2057],{"text":2058,"type":734},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":769,"attrs":2060,"content":2061},{"level":771},[2062],{"text":2007,"type":734},{"type":730,"content":2064},[2065],{"text":2066,"type":734},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":948,"content":2068},[2069,2075],{"type":951,"content":2070},[2071],{"type":730,"content":2072},[2073],{"text":2074,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":951,"content":2076},[2077],{"type":730,"content":2078},[2079,2081,2084],{"text":2080,"type":734},"Southpaw Stance",{"text":736,"type":734,"marks":2082},[2083],{"type":795},{"text":2085,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":769,"attrs":2087,"content":2088},{"level":771},[2089],{"text":2011,"type":734},{"type":730,"content":2091},[2092],{"text":2093,"type":734},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":730,"content":2095},[2096],{"text":2097,"type":734},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":769,"attrs":2099,"content":2100},{"level":864},[2101],{"text":2102,"type":734},"Boxing Punches",{"type":730,"content":2104},[2105],{"text":2106,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":948,"content":2108},[2109,2115,2121,2127,2133,2139,2145],{"type":951,"content":2110},[2111],{"type":730,"content":2112},[2113],{"text":2114,"type":734},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":951,"content":2116},[2117],{"type":730,"content":2118},[2119],{"text":2120,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":951,"content":2122},[2123],{"type":730,"content":2124},[2125],{"text":2126,"type":734},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":951,"content":2128},[2129],{"type":730,"content":2130},[2131],{"text":2132,"type":734},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":951,"content":2134},[2135],{"type":730,"content":2136},[2137],{"text":2138,"type":734},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":951,"content":2140},[2141],{"type":730,"content":2142},[2143],{"text":2144,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":951,"content":2146},[2147],{"type":730,"content":2148},[2149],{"text":2150,"type":734},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":769,"attrs":2152,"content":2153},{"level":864},[2154],{"text":2155,"type":734},"Boxing Movements",{"type":730,"content":2157},[2158],{"text":2159,"type":734},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":948,"content":2161},[2162,2168],{"type":951,"content":2163},[2164],{"type":730,"content":2165},[2166],{"text":2167,"type":734},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":951,"content":2169},[2170],{"type":730,"content":2171},[2172],{"text":2173,"type":734},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":730,"content":2175},[2176],{"text":2177,"type":734},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":948,"content":2179},[2180,2195],{"type":951,"content":2181},[2182],{"type":730,"content":2183},[2184,2193],{"text":2185,"type":734,"marks":2186},"Shoulder Roll",[2187,2191],{"type":745,"attrs":2188},{"href":2189,"uuid":48,"anchor":48,"custom":2190,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":2192},"underline",{"text":2194,"type":734}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":951,"content":2196},[2197],{"type":730,"content":2198},[2199],{"text":2200,"type":734},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":769,"attrs":2202,"content":2203},{"level":864},[2204],{"text":2205,"type":734},"Boxing Training",{"type":730,"content":2207},[2208],{"text":2209,"type":734},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2211,"attrs":2212,"content":2215},"ordered_list",{"order":2213},{"order":2214},1,[2216,2222,2228,2242,2255],{"type":951,"content":2217},[2218],{"type":730,"content":2219},[2220],{"text":2221,"type":734},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":951,"content":2223},[2224],{"type":730,"content":2225},[2226],{"text":2227,"type":734},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":951,"content":2229},[2230],{"type":730,"content":2231},[2232,2240],{"text":2233,"type":734,"marks":2234},"Mittwork",[2235,2239],{"type":745,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"custom":2238,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":2192},{"text":2241,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":951,"content":2243},[2244],{"type":730,"content":2245},[2246,2253],{"text":903,"type":734,"marks":2247},[2248,2252],{"type":745,"attrs":2249},{"href":2250,"uuid":48,"anchor":48,"custom":2251,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":2192},{"text":2254,"type":734}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":951,"content":2256},[2257],{"type":730,"content":2258},[2259,2267,2269,2276],{"text":2260,"type":734,"marks":2261},"Roadwork",[2262,2266],{"type":745,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"custom":2265,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":2192},{"text":2268,"type":734}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2270,"type":734,"marks":2271},"roadwork drills",[2272,2275],{"type":745,"attrs":2273},{"href":2264,"uuid":48,"anchor":48,"custom":2274,"target":748,"linktype":13},{},{"type":2192},{"text":2277,"type":734}," to add to your boxer training.",{"type":769,"attrs":2279,"content":2280},{"level":864},[2281],{"text":2282,"type":734},"Heavy Bag Training",{"type":730,"content":2284},[2285],{"text":2286,"type":734},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":948,"content":2288},[2289,2295,2301],{"type":951,"content":2290},[2291],{"type":730,"content":2292},[2293],{"text":2294,"type":734},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":951,"content":2296},[2297],{"type":730,"content":2298},[2299],{"text":2300,"type":734},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":951,"content":2302},[2303],{"type":730,"content":2304},[2305],{"text":2306,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":769,"attrs":2308,"content":2309},{"level":864},[2310],{"text":2311,"type":734},"Recovery",{"type":730,"content":2313},[2314,2316,2324],{"text":2315,"type":734},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2317,"type":734,"marks":2318},"interview with FightCamp Trainer Coach PJ",[2319,2323],{"type":745,"attrs":2320},{"href":2321,"uuid":48,"anchor":48,"custom":2322,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":2192},{"text":2325,"type":734},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":730,"content":2327},[2328],{"text":2329,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":769,"attrs":2331,"content":2332},{"level":771},[2333],{"text":2334,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":2336},[2337,2338,2344],{"text":1421,"type":734},{"text":1423,"type":734,"marks":2339},[2340,2343],{"type":745,"attrs":2341},{"href":1427,"uuid":48,"anchor":48,"custom":2342,"target":748,"linktype":13},{},{"type":2192},{"text":1430,"type":734},{"type":730,"content":2346},[2347],{"text":1968,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2349,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2354,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2350,"component":118,"meta_info":2351,"meta_title":7,"block_image":2352,"cover_image":2353,"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},[],[],"2023-01-22 00:00",{"_uid":2358,"title":2359,"plugin":43,"description":2360},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2362,"alt":2363,"name":7,"focus":7,"title":2363,"filename":2364,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1457],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2375,"created_at":2376,"published_at":2377,"updated_at":2378,"id":2379,"uuid":2380,"content":2381,"slug":2555,"full_slug":2556,"sort_by_date":48,"position":2557,"tag_list":2558,"is_startpage":9,"parent_id":1274,"meta_data":48,"group_id":2559,"first_published_at":2560,"release_id":48,"lang":60,"path":1460,"alternates":2561,"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":2382,"faqs":2383,"title":2400,"topic":2401,"author":1321,"content":2416,"category":2536,"schedule":2544,"component":847,"meta_info":2545,"cover_image":2549,"description":2553,"contributors":2554},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2384,2388,2392,2396],{"_uid":2385,"answer":2386,"question":2387,"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":2389,"answer":2390,"question":2391,"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":2393,"answer":2394,"question":2395,"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":2397,"answer":2398,"question":2399,"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":2402,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2414,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2403,"component":39,"meta_info":2411,"block_image":2412,"cover_image":2413,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2404,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2409,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2410,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2405,"component":118,"meta_info":2406,"meta_title":7,"block_image":2407,"cover_image":2408,"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":727,"content":2417},[2418,2431,2435,2446,2459,2463,2472,2476,2480,2489,2502,2507,2520,2524,2533],{"type":730,"content":2419},[2420,2422,2429],{"text":2421,"type":734},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2423,"type":734,"marks":2424},"Muhammad Ali",[2425],{"type":745,"attrs":2426},{"href":2427,"uuid":48,"anchor":48,"custom":2428,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2430,"type":734}," 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":769,"attrs":2432,"content":2433},{"level":771},[2434],{"text":2391,"type":734},{"type":778,"attrs":2436},{"id":2437,"body":2438},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2439],{"url":7,"_uid":2440,"image":2441,"component":788,"copyright_details":2445},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2442,"alt":2443,"name":7,"focus":7,"title":2443,"filename":2444,"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",[],{"type":730,"content":2447},[2448,2450,2457],{"text":2449,"type":734},"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":2451,"type":734,"marks":2452},"Manny Pacquiao",[2453],{"type":745,"attrs":2454},{"href":2455,"uuid":48,"anchor":48,"custom":2456,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2458,"type":734},". His punches have great technique and flow well, naturally building momentum.",{"type":769,"attrs":2460,"content":2461},{"level":771},[2462],{"text":2395,"type":734},{"type":778,"attrs":2464},{"id":2437,"body":2465},[2466],{"url":7,"_uid":2467,"image":2468,"component":788,"copyright_details":2471},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2469,"alt":2443,"name":7,"focus":7,"title":2443,"filename":2470,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":730,"content":2473},[2474],{"text":2475,"type":734},"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":769,"attrs":2477,"content":2478},{"level":771},[2479],{"text":2399,"type":734},{"type":778,"attrs":2481},{"id":2437,"body":2482},[2483],{"url":7,"_uid":2484,"image":2485,"component":788,"copyright_details":2488},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2486,"alt":2443,"name":7,"focus":7,"title":2443,"filename":2487,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":730,"content":2490},[2491,2493,2500],{"text":2492,"type":734},"In boxing movies, you will often hear boxers ‘",{"text":2494,"type":734,"marks":2495},"hiss",[2496],{"type":745,"attrs":2497},{"href":2498,"uuid":48,"anchor":48,"custom":2499,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2501,"type":734},"’ 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":769,"attrs":2503,"content":2504},{"level":771},[2505],{"text":2506,"type":734},"The Takeaway",{"type":730,"content":2508},[2509,2511,2518],{"text":2510,"type":734},"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":2512,"type":734,"marks":2513},"breathing",[2514],{"type":745,"attrs":2515},{"href":2516,"uuid":48,"anchor":48,"custom":2517,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2519,"type":734}," 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":769,"attrs":2521,"content":2522},{"level":771},[2523],{"text":1417,"type":734},{"type":730,"content":2525},[2526,2527,2532],{"text":1421,"type":734},{"text":1423,"type":734,"marks":2528},[2529],{"type":745,"attrs":2530},{"href":1427,"uuid":48,"anchor":48,"custom":2531,"target":748,"linktype":13},{},{"text":1620,"type":734},{"type":730,"content":2534},[2535],{"text":1968,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2537,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2542,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2538,"component":118,"meta_info":2539,"meta_title":7,"block_image":2540,"cover_image":2541,"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":2546,"title":2547,"plugin":43,"description":2548},"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":2550,"alt":2551,"name":7,"focus":7,"title":2551,"filename":2552,"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,[1457],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":847,"created_at":2563,"published_at":2564,"updated_at":2565,"id":2566,"uuid":2567,"content":2568,"slug":847,"full_slug":2589,"sort_by_date":48,"position":446,"tag_list":2590,"is_startpage":9,"parent_id":2591,"meta_data":48,"group_id":2592,"first_published_at":2593,"release_id":48,"lang":60,"path":7,"alternates":2594,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2569,"component":2570,"meta_info":2571,"custom_content_list":2573},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2572,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2574,2579,2584],{"_uid":2575,"label":2576,"value":2577,"dev_id":2578,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2580,"label":2581,"value":2582,"dev_id":2583,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2585,"label":2586,"value":2587,"dev_id":2588,"component":734},"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",[],1787353471202]