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When it comes to kickboxing, that strike is the roundhouse kick. The roundhouse kick takes balance, coordination, timing, and both strength and flexibility to properly execute.\n\nToday, FightCamp Trainer Aaron Swenson is going over the basics of how to perform a roundhouse kick to the body. Once mastered, the roundhouse kick will become your next go-to kickboxing strike. From there, you can learn more advanced versions of the kick and keep your opponents guessing as to what’s coming next.\n\nHere is a simple breakdown of the roundhouse kick. Practice and nail these steps before checking out the advanced versions below.","The Roundhouse Kick Breakdown","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"574c87a4-e49c-442c-957b-4043a9f12ea6","- Assume your kickboxing stance\n- Make sure you are a little further than arm's length away from your target\n- When striking, make sure to always step across your target to maximize power","Roundhouse Kick Stance",{"_uid":676,"answer":677,"question":678,"component":670},"91b6e279-1998-45de-a392-e1c683063ff9","To do a rear roundhouse kick, follow these steps:\n- Start by stepping at a 45-degree angle across your target with your lead leg\n- This allows your hips to fully open to generate the most power\n- Chamber (knee rises to hip height) your rear leg towards the center of your target\n- Be sure to rise up on the ball of your lead foot as you chamber to allow pivoting while kicking\n- This further allows hips to finish\n- Release the kick (strike)\n- Contact is made with the target using the instep and shin\n- Make sure your toe is plantar flexed when making contact","How do you do a rear roundhouse kick?",{"_uid":680,"answer":681,"question":682,"component":670},"885ca72d-e0bc-4954-a63a-1b5cd27f1941","Here are some tips for doing a rear roundhouse kick:\n- While kicking, swing your rear arm from across your face back past your butt\n- This acts as a counterbalance for stability\n- Upon making contact\n- Lead foot heel should be facing your target\n- Rear foot should be plantar flexed to minimize injury","What are some tips for doing a rear roundhouse kick?",{"_uid":684,"answer":685,"question":686,"component":670},"4305a421-0aad-4198-b472-e2e3a73d638a","To do a lead roundhouse kick, follow these steps:\n- Start by stepping at a 45-degree angle across your target with your rear leg\n- This allows your hips to fully open to generate the most power\n- Chamber (knee rises to hip height) your lead leg towards the center of your target\n- Be sure to rise up on the ball of your rear foot as you chamber to allow pivoting while kicking\n- This further allows hips to finish\n- Release the kick (strike)\n- Contact is made with the target using the instep and shin\n- Make sure your toe is plantar flexed when making contact","How do you do a lead roundhouse kick?",{"_uid":688,"answer":689,"question":690,"component":670},"a6004c44-5e2b-4a19-8a8d-95003a111140","Here are some tips for doing a lead roundhouse kick:\n- While kicking, swing your lead arm from across your face back past your butt\n- This acts as a counterbalance for stability\n- Upon making contact\n- Rear foot heel should be facing your target\n- Lead foot should be plantar flexed to minimize injury","What are some tips for doing a lead roundhouse kick?",{"_uid":692,"answer":693,"question":694,"component":670},"3e4edd81-8551-4930-8600-353b2ee7acf7","Now that you’ve mastered the basic lead and rear roundhouse kicks, check out these roundhouse variations to take your striking game to the next level: the hop kick and the switch kick.","What are advanced roundhouse kicks?",{"_uid":696,"answer":697,"question":698,"component":670},"8ba6eb07-4f1d-4aeb-974f-33e8d3ef6d4c","The hop kick is a great alternative to the basic roundhouse kick that adds momentum, making it easier to execute.","What is a hop kick in kickboxing?",{"_uid":700,"answer":701,"question":702,"component":670},"5530f24d-9dd5-4a55-a0c4-2f214c31d006","To do a hop kick, follow these steps:\n- Assume a kickboxing stance, slightly further than arm’s length away from your target\n- Start by lifting your rear foot off of the ground\n- This acts as a slight fake\n- Quickly place your foot back down onto the ground\n- Push-off your rear foot to gain momentum\n- Immediately begin to execute your rear roundhouse kick sequence","How do you do a hop kick?",{"_uid":704,"answer":705,"question":706,"component":670},"acd7bf8c-f2ad-4667-8a44-5cbbe54dcaef","Another rhythm-timing kick, the switch kick is similar to a ball change in dancing, using momentum to generate a more powerful kick.","What is a switch kick?",{"_uid":708,"answer":709,"question":710,"component":670},"c3a15910-acf1-4beb-827d-db2faa60a31a","To do a switch kick in kickboxing, follow these steps:\n- Begin by lifting your lead foot off of the ground\n- Hop switch off of your rear foot at a 45-degree angle across your target\n- Rear foot should now be in front\n- Ball change, and push off the former lead foot to generate power for your kick\n- Immediately begin to execute your lead roundhouse kick sequence","How do you do a switch kick in kickboxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":712,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":713,"component":39,"meta_info":721,"meta_title":164,"block_image":722,"cover_image":723,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":743,"full_slug":744,"sort_by_date":48,"position":86,"tag_list":745,"is_startpage":9,"parent_id":746,"meta_data":48,"group_id":747,"first_published_at":748,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":734,"_uid":735,"name":727,"photo":736,"component":740,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":741,"social_link_linkedin":7,"social_link_instagram":742,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":751,"content":752},"doc",[753,776,789,803,809,813,819,841,846,885,898,920,931,938,972,983,988,1041,1047,1079,1084,1096,1101,1105,1127,1138,1160,1171,1176,1179,1187,1198,1228,1239,1244,1256,1261,1273],{"type":754,"content":755},"paragraph",[756,759,766,768,774],{"text":757,"type":758},"Different MMA (Mixed Martial Arts) disciplines have certain moves or strikes that are considered staples in their respective sport. When it comes to ","text",{"text":151,"type":758,"marks":760},[761],{"type":762,"attrs":763},"link",{"href":764,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-kickboxing","_blank",{"text":767,"type":758},", that strike is the roundhouse kick. The roundhouse kick takes balance, coordination, timing, and both strength and ",{"text":769,"type":758,"marks":770},"flexibility",[771],{"type":762,"attrs":772},{"href":773,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility/",{"text":775,"type":758}," to properly execute.",{"type":754,"content":777},[778,780,785,787],{"text":779,"type":758},"Today, FightCamp Trainer ",{"text":727,"type":758,"marks":781},[782],{"type":762,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":786,"type":758}," is going over the basics of how to perform a roundhouse kick to the body. Once mastered, the roundhouse kick will become your next go-to kickboxing strike. From there, you can learn more advanced versions of the kick and keep your opponents guessing as to what’s coming next.",{"type":788},"hard_break",{"type":790,"attrs":791},"blok",{"id":792,"body":793},"8458fc9a-0fdb-42d3-bf08-912f7c70bb2f",[794],{"_uid":795,"link":796,"image":798,"title":800,"component":802},"i-79135de4-7fa7-4a73-b976-e63b3b605b76",{"id":7,"url":797,"linktype":13,"fieldtype":14,"cached_url":797},"https://youtu.be/m9JjW0s_O0k",{"id":799,"alt":800,"name":7,"focus":48,"title":800,"filename":801,"copyright":7,"fieldtype":50},4272057,"How To Do A Roundhouse Kick l Step By Step For Beginners","https://a.storyblok.com/f/115220/1244x700/09e6df6ef2/how-to-do-a-roundhouse-kick-step-by-step-for-beginners.png","image_video_link",{"type":804,"attrs":805,"content":807},"heading",{"level":806},2,[808],{"text":669,"type":758},{"type":754,"content":810},[811],{"text":812,"type":758},"Here is a simple breakdown of the roundhouse kick. Practice and nail these steps before checking out the advanced versions below.",{"type":804,"attrs":814,"content":816},{"level":815},3,[817],{"text":818,"type":758},"The Stance",{"type":820,"content":821},"bullet_list",[822,829,835],{"type":823,"content":824},"list_item",[825],{"type":754,"content":826},[827],{"text":828,"type":758},"Assume your kickboxing stance",{"type":823,"content":830},[831],{"type":754,"content":832},[833],{"text":834,"type":758},"Make sure you are a little further than arm's length away from your target",{"type":823,"content":836},[837],{"type":754,"content":838},[839],{"text":840,"type":758},"When striking, make sure to always step across your target to maximize power",{"type":804,"attrs":842,"content":843},{"level":815},[844],{"text":845,"type":758},"Rear Roundhouse Kick",{"type":820,"content":847},[848,862],{"type":823,"content":849},[850,854],{"type":754,"content":851},[852],{"text":853,"type":758},"Start by stepping at a 45-degree angle across your target with your lead leg",{"type":820,"content":855},[856],{"type":823,"content":857},[858],{"type":754,"content":859},[860],{"text":861,"type":758},"This allows your hips to fully open to generate the most power",{"type":823,"content":863},[864,868],{"type":754,"content":865},[866],{"text":867,"type":758},"Chamber (knee rises to hip height) your rear leg towards the center of your target",{"type":820,"content":869},[870],{"type":823,"content":871},[872,876],{"type":754,"content":873},[874],{"text":875,"type":758},"Be sure to rise up on the ball of your lead foot as you chamber to allow pivoting while kicking",{"type":820,"content":877},[878],{"type":823,"content":879},[880],{"type":754,"content":881},[882,884],{"text":883,"type":758},"This further allows hips to finish",{"type":788},{"type":790,"attrs":886},{"id":792,"body":887},[888],{"url":889,"_uid":891,"image":892,"component":896,"copyright_details":897},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"story","i-cbffbe74-77e1-48ca-9915-2d597e6062e0",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},4272083,"Rear Roundhouse Kick Step 1","https://a.storyblok.com/f/115220/1380x700/733c239b6b/roundhouse_kick_step_1.png","content_image",[],{"type":820,"content":899},[900],{"type":823,"content":901},[902,906],{"type":754,"content":903},[904],{"text":905,"type":758},"Release the kick (strike)",{"type":820,"content":907},[908,914],{"type":823,"content":909},[910],{"type":754,"content":911},[912],{"text":913,"type":758},"Contact is made with the target using the in-step and shin",{"type":823,"content":915},[916],{"type":754,"content":917},[918],{"text":919,"type":758},"Make sure your toe is plantar flexed when making contact",{"type":790,"attrs":921},{"id":792,"body":922},[923],{"url":924,"_uid":925,"image":926,"component":896,"copyright_details":930},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-b379b913-897b-4dac-b7a7-c9e5c321a3ca",{"id":927,"alt":928,"name":7,"focus":48,"title":928,"filename":929,"copyright":7,"fieldtype":50},4272087,"Rear Roundhouse Kick Step 2","https://a.storyblok.com/f/115220/1380x700/a414d62c23/roundhouse_kick_step_2.png",[],{"type":754,"content":932},[933],{"text":934,"type":758,"marks":935},"Rear Roundhouse Kick Tips:",[936],{"type":937},"bold",{"type":820,"content":939},[940,946,952],{"type":823,"content":941},[942],{"type":754,"content":943},[944],{"text":945,"type":758},"While kicking, swing your rear arm from across your face back past your butt",{"type":823,"content":947},[948],{"type":754,"content":949},[950],{"text":951,"type":758},"This acts as a counterbalance for stability",{"type":823,"content":953},[954,958],{"type":754,"content":955},[956],{"text":957,"type":758},"Upon making contact",{"type":820,"content":959},[960,966],{"type":823,"content":961},[962],{"type":754,"content":963},[964],{"text":965,"type":758},"Lead foot heel should be facing your target",{"type":823,"content":967},[968],{"type":754,"content":969},[970],{"text":971,"type":758},"Rear foot should be plantar flexed to minimize injury",{"type":790,"attrs":973},{"id":792,"body":974},[975],{"url":976,"_uid":977,"image":978,"component":896,"copyright_details":982},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-6b7c148f-539c-443f-9e44-dc570f267360",{"id":979,"alt":980,"name":7,"focus":48,"title":980,"filename":981,"copyright":7,"fieldtype":50},4272114,"Rear Roundhouse Kick Step 3","https://a.storyblok.com/f/115220/1380x700/e3c0ab9165/roundhouse_kick_step_3.png",[],{"type":804,"attrs":984,"content":985},{"level":815},[986],{"text":987,"type":758},"Lead Roundhouse Kick",{"type":820,"content":989},[990,1003,1024],{"type":823,"content":991},[992,996],{"type":754,"content":993},[994],{"text":995,"type":758},"Start by stepping at a 45-degree angle across your target with your rear leg",{"type":820,"content":997},[998],{"type":823,"content":999},[1000],{"type":754,"content":1001},[1002],{"text":861,"type":758},{"type":823,"content":1004},[1005,1009],{"type":754,"content":1006},[1007],{"text":1008,"type":758},"Chamber (knee rises to hip height) your lead leg towards the center of your target",{"type":820,"content":1010},[1011],{"type":823,"content":1012},[1013,1017],{"type":754,"content":1014},[1015],{"text":1016,"type":758},"Be sure to rise up on the ball of your rear foot as you chamber to allow pivoting while kicking",{"type":820,"content":1018},[1019],{"type":823,"content":1020},[1021],{"type":754,"content":1022},[1023],{"text":883,"type":758},{"type":823,"content":1025},[1026,1029],{"type":754,"content":1027},[1028],{"text":905,"type":758},{"type":820,"content":1030},[1031,1036],{"type":823,"content":1032},[1033],{"type":754,"content":1034},[1035],{"text":913,"type":758},{"type":823,"content":1037},[1038],{"type":754,"content":1039},[1040],{"text":919,"type":758},{"type":754,"content":1042},[1043],{"text":1044,"type":758,"marks":1045},"Lead Roundhouse Kick Tips:",[1046],{"type":937},{"type":820,"content":1048},[1049,1055,1060],{"type":823,"content":1050},[1051],{"type":754,"content":1052},[1053],{"text":1054,"type":758},"While kicking, swing your lead arm from across your face back past your butt",{"type":823,"content":1056},[1057],{"type":754,"content":1058},[1059],{"text":951,"type":758},{"type":823,"content":1061},[1062,1065],{"type":754,"content":1063},[1064],{"text":957,"type":758},{"type":820,"content":1066},[1067,1073],{"type":823,"content":1068},[1069],{"type":754,"content":1070},[1071],{"text":1072,"type":758},"Rear foot heel should be facing your target",{"type":823,"content":1074},[1075],{"type":754,"content":1076},[1077],{"text":1078,"type":758},"Lead foot should be plantar flexed to minimize injury",{"type":804,"attrs":1080,"content":1081},{"level":806},[1082],{"text":1083,"type":758},"Advanced Roundhouse Kicks",{"type":754,"content":1085},[1086,1088,1094],{"text":1087,"type":758},"Now that you’ve mastered the basic lead and rear ",{"text":1089,"type":758,"marks":1090},"roundhouse kicks",[1091],{"type":762,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":1095,"type":758},", check out these roundhouse variations to take your striking game to the next level.",{"type":804,"attrs":1097,"content":1098},{"level":815},[1099],{"text":1100,"type":758},"Hop Kick",{"type":754,"content":1102},[1103],{"text":1104,"type":758},"The hop kick is a great alternative to the basic roundhouse that adds momentum, making it easier to execute. The precise rhythm will take some time to perfect, but keep at it!",{"type":820,"content":1106},[1107,1113],{"type":823,"content":1108},[1109],{"type":754,"content":1110},[1111],{"text":1112,"type":758},"Assume a kickboxing stance, slightly further than arm’s length away from your target",{"type":823,"content":1114},[1115,1119],{"type":754,"content":1116},[1117],{"text":1118,"type":758},"Start by lifting your  rear foot off of the ground",{"type":820,"content":1120},[1121],{"type":823,"content":1122},[1123],{"type":754,"content":1124},[1125],{"text":1126,"type":758},"This acts as a slight fake",{"type":790,"attrs":1128},{"id":792,"body":1129},[1130],{"url":1131,"_uid":1132,"image":1133,"component":896,"copyright_details":1137},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-67490c7c-6a7b-45d7-871b-c333393d57ed",{"id":1134,"alt":1135,"name":7,"focus":48,"title":1135,"filename":1136,"copyright":7,"fieldtype":50},4272154,"Hop Kick Step 1","https://a.storyblok.com/f/115220/1380x700/10e610bd66/hop_kick_step_1.png",[],{"type":820,"content":1139},[1140,1146],{"type":823,"content":1141},[1142],{"type":754,"content":1143},[1144],{"text":1145,"type":758},"Quickly place your foot back down onto the ground",{"type":823,"content":1147},[1148,1152],{"type":754,"content":1149},[1150],{"text":1151,"type":758},"Push-off your rear foot to gain momentum",{"type":820,"content":1153},[1154],{"type":823,"content":1155},[1156],{"type":754,"content":1157},[1158],{"text":1159,"type":758},"Immediately begin to execute your rear roundhouse kick sequence",{"type":790,"attrs":1161},{"id":792,"body":1162},[1163],{"url":1164,"_uid":1165,"image":1166,"component":896,"copyright_details":1170},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-281d0ca2-f258-41af-8b2f-9a18d9c9d1d9",{"id":1167,"alt":1168,"name":7,"focus":48,"title":1168,"filename":1169,"copyright":7,"fieldtype":50},4272156,"Hop Kick Step 2","https://a.storyblok.com/f/115220/1380x700/491c95aa57/hop_kick_step_2.png",[],{"type":804,"attrs":1172,"content":1173},{"level":815},[1174],{"text":1175,"type":758},"Switch Kick",{"type":754,"content":1177},[1178],{"text":705,"type":758},{"type":820,"content":1180},[1181],{"type":823,"content":1182},[1183],{"type":754,"content":1184},[1185],{"text":1186,"type":758},"Begin by lifting your lead foot off of the ground",{"type":790,"attrs":1188},{"id":792,"body":1189},[1190],{"url":1191,"_uid":1192,"image":1193,"component":896,"copyright_details":1197},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-1c70efea-5400-4539-9aec-599f409a7a67",{"id":1194,"alt":1195,"name":7,"focus":48,"title":1195,"filename":1196,"copyright":7,"fieldtype":50},4272420,"Switch Kick Step 1","https://a.storyblok.com/f/115220/1380x700/d6ccd2af4c/switch_kick_step_1.png",[],{"type":820,"content":1199},[1200,1214],{"type":823,"content":1201},[1202,1206],{"type":754,"content":1203},[1204],{"text":1205,"type":758},"Hop switch off of your rear foot at a 45-degree angle across your target",{"type":820,"content":1207},[1208],{"type":823,"content":1209},[1210],{"type":754,"content":1211},[1212],{"text":1213,"type":758},"Rear foot should now be in front",{"type":823,"content":1215},[1216,1220],{"type":754,"content":1217},[1218],{"text":1219,"type":758},"Ball change, and push off the former lead foot to generate power for your kick",{"type":820,"content":1221},[1222],{"type":823,"content":1223},[1224],{"type":754,"content":1225},[1226],{"text":1227,"type":758},"Immediately begin to execute your lead roundhouse kick sequence",{"type":790,"attrs":1229},{"id":792,"body":1230},[1231],{"url":1232,"_uid":1233,"image":1234,"component":896,"copyright_details":1238},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-6141d31c-111f-47a1-b17d-8fe6579ee500",{"id":1235,"alt":1236,"name":7,"focus":48,"title":1236,"filename":1237,"copyright":7,"fieldtype":50},4272421,"Switch Kick Step 2","https://a.storyblok.com/f/115220/1380x700/bb2823ee84/switch_kick_step_2.png",[],{"type":804,"attrs":1240,"content":1241},{"level":806},[1242],{"text":1243,"type":758},"Muscle Conditioning",{"type":754,"content":1245},[1246,1248,1254],{"text":1247,"type":758},"Body kicks take a lot of energy to perform so you will want to make sure that you ",{"text":1249,"type":758,"marks":1250},"practice",[1251],{"type":762,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":1255,"type":758}," them to fully condition your muscles. Aaron recommends performing 25 kicks with both your rear and lead legs, making sure to strike your target just above the beltline.",{"type":804,"attrs":1257,"content":1258},{"level":806},[1259],{"text":1260,"type":758},"Train Like a Fighter",{"type":754,"content":1262},[1263,1265,1271],{"text":1264,"type":758},"If you like this step-by-step instruction download the free ",{"text":1266,"type":758,"marks":1267},"FightCamp App",[1268],{"type":762,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1272,"type":758}," and do the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"type":754,"content":1274},[1275,1277,1283],{"text":1276,"type":758},"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":1278,"type":758,"marks":1279},"FightCamp",[1280],{"type":762,"attrs":1281},{"href":1282,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1284,"type":758}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1287,"component":118,"meta_info":1288,"meta_title":7,"block_image":1289,"cover_image":1290,"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},[],[],"2022-07-06 00:00","article",{"_uid":1296,"title":657,"plugin":43,"description":1297},"f1194aa8-01e1-4884-839d-4e7a44054763","Perfect your kickboxing with FightCamp’s Trainer Aaron Swenson’s guide to lead & rear roundhouse kicks – plus advanced moves like the hop kick and switch kick!",{"id":1299,"alt":657,"name":7,"focus":48,"title":657,"filename":1300,"copyright":7,"fieldtype":50},4272063,"https://a.storyblok.com/f/115220/2400x990/f4fd66a913/roundhouse-kick-step-by-step-guide-beginner-kickboxing.png",[],"roundhouse-kick-step-by-step-guide-beginner-kickboxing","blogs/roundhouse-kick-step-by-step-guide-beginner-kickboxing",-4430,[1306],"featured",60887917,"dbed0b2b-af61-48d9-922f-dadce9e7c6f7","2022-07-06T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1313],[1314,1554,1745,2166,2515,2928],{"name":1315,"created_at":1316,"published_at":1317,"updated_at":1318,"id":1319,"uuid":1320,"content":1321,"slug":1547,"full_slug":1548,"sort_by_date":48,"position":1549,"tag_list":1550,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":1551,"first_published_at":1552,"release_id":48,"lang":60,"path":1310,"alternates":1553,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1322,"faqs":1323,"title":1315,"topic":1332,"author":1347,"content":1348,"category":1528,"schedule":1536,"component":1294,"meta_info":1537,"cover_image":1541,"description":1545,"contributors":1546},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1324,1328],{"_uid":1325,"answer":1326,"question":1327,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1329,"answer":1330,"question":1331,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1333,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1345,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1334,"component":39,"meta_info":1342,"block_image":1343,"cover_image":1344,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1335,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1340,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1336,"component":118,"meta_info":1337,"meta_title":7,"block_image":1338,"cover_image":1339,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":751,"content":1349},[1350,1355,1359,1364,1368,1373,1377,1403,1408,1412,1417,1421,1426,1430,1435,1448,1453,1466,1471,1475,1480,1484,1489,1493,1498,1502,1507,1511,1516],{"type":804,"attrs":1351,"content":1352},{"level":806},[1353],{"text":1354,"type":758},"Staying Safe While Exercising in the Cold",{"type":754,"content":1356},[1357],{"text":1358,"type":758},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":804,"attrs":1360,"content":1361},{"level":815},[1362],{"text":1363,"type":758},"Watch the Windchill",{"type":754,"content":1365},[1366],{"text":1367,"type":758},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":804,"attrs":1369,"content":1370},{"level":815},[1371],{"text":1372,"type":758},"Protect Your Extremities",{"type":754,"content":1374},[1375],{"text":1376,"type":758},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":820,"content":1378},[1379,1385,1391,1397],{"type":823,"content":1380},[1381],{"type":754,"content":1382},[1383],{"text":1384,"type":758},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":823,"content":1386},[1387],{"type":754,"content":1388},[1389],{"text":1390,"type":758},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":823,"content":1392},[1393],{"type":754,"content":1394},[1395],{"text":1396,"type":758},"Wear a hat or headband that covers your ears",{"type":823,"content":1398},[1399],{"type":754,"content":1400},[1401],{"text":1402,"type":758},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":804,"attrs":1404,"content":1405},{"level":815},[1406],{"text":1407,"type":758},"Wear Layers",{"type":754,"content":1409},[1410],{"text":1411,"type":758},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":804,"attrs":1413,"content":1414},{"level":815},[1415],{"text":1416,"type":758},"Don’t Forget Sunscreen",{"type":754,"content":1418},[1419],{"text":1420,"type":758},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":804,"attrs":1422,"content":1423},{"level":806},[1424],{"text":1425,"type":758},"Getting Motivated to Workout in the Cold ",{"type":754,"content":1427},[1428],{"text":1429,"type":758},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":804,"attrs":1431,"content":1432},{"level":815},[1433],{"text":1434,"type":758},"Invest in New Activewear",{"type":754,"content":1436},[1437,1439,1446],{"text":1438,"type":758},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1440,"type":758,"marks":1441},"new workout gear",[1442],{"type":762,"attrs":1443},{"href":1444,"uuid":48,"anchor":48,"custom":1445,"target":765,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1447,"type":758}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":804,"attrs":1449,"content":1450},{"level":815},[1451],{"text":1452,"type":758},"Find a Workout Buddy",{"type":754,"content":1454},[1455,1457,1464],{"text":1456,"type":758},"Accountability! Accountability! Accountability! Finding a ",{"text":1458,"type":758,"marks":1459},"workout buddy",[1460],{"type":762,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":765,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1465,"type":758}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":804,"attrs":1467,"content":1468},{"level":815},[1469],{"text":1470,"type":758},"Benefits of Working Out in the Cold",{"type":754,"content":1472},[1473],{"text":1474,"type":758},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":804,"attrs":1476,"content":1477},{"level":815},[1478],{"text":1479,"type":758},"Combat Seasonal Affective Disorder",{"type":754,"content":1481},[1482],{"text":1483,"type":758},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":804,"attrs":1485,"content":1486},{"level":815},[1487],{"text":1488,"type":758},"Boost Your Immune System",{"type":754,"content":1490},[1491],{"text":1492,"type":758},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":804,"attrs":1494,"content":1495},{"level":815},[1496],{"text":1497,"type":758},"Diverse Training Options",{"type":754,"content":1499},[1500],{"text":1501,"type":758},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":804,"attrs":1503,"content":1504},{"level":815},[1505],{"text":1506,"type":758},"Burn More Calories",{"type":754,"content":1508},[1509],{"text":1510,"type":758},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":804,"attrs":1512,"content":1513},{"level":806},[1514],{"text":1515,"type":758},"Train Like a Fighter in the Cold",{"type":754,"content":1517},[1518,1520,1527],{"text":1519,"type":758},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1278,"type":758,"marks":1521},[1522,1525],{"type":762,"attrs":1523},{"href":1282,"uuid":48,"anchor":48,"custom":1524,"target":765,"linktype":13},{},{"type":1526},"underline",{"text":1284,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1529,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1530,"component":118,"meta_info":1531,"meta_title":7,"block_image":1532,"cover_image":1533,"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},[],[],"2023-01-29 00:00",{"_uid":1538,"title":1539,"plugin":43,"description":1540},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1542,"alt":1543,"name":7,"focus":7,"title":1543,"filename":1544,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1306],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1555,"created_at":1556,"published_at":1557,"updated_at":1558,"id":1559,"uuid":1560,"content":1561,"slug":1738,"full_slug":1739,"sort_by_date":48,"position":1740,"tag_list":1741,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":1742,"first_published_at":1743,"release_id":48,"lang":60,"path":1310,"alternates":1744,"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":1562,"faqs":1563,"title":1580,"topic":1581,"author":1596,"content":1597,"category":1719,"schedule":1727,"component":1294,"meta_info":1728,"cover_image":1732,"description":1736,"contributors":1737},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1564,1568,1572,1576],{"_uid":1565,"answer":1566,"question":1567,"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":1569,"answer":1570,"question":1571,"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":1573,"answer":1574,"question":1575,"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":1577,"answer":1578,"question":1579,"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":1582,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1594,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1583,"component":39,"meta_info":1591,"block_image":1592,"cover_image":1593,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1585,"component":118,"meta_info":1586,"meta_title":7,"block_image":1587,"cover_image":1588,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":751,"content":1598},[1599,1612,1616,1627,1640,1644,1653,1657,1661,1670,1683,1688,1701,1705,1715],{"type":754,"content":1600},[1601,1603,1610],{"text":1602,"type":758},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1604,"type":758,"marks":1605},"Muhammad Ali",[1606],{"type":762,"attrs":1607},{"href":1608,"uuid":48,"anchor":48,"custom":1609,"target":765,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1611,"type":758}," 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":804,"attrs":1613,"content":1614},{"level":806},[1615],{"text":1571,"type":758},{"type":790,"attrs":1617},{"id":1618,"body":1619},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1620],{"url":7,"_uid":1621,"image":1622,"component":896,"copyright_details":1626},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1623,"alt":1624,"name":7,"focus":7,"title":1624,"filename":1625,"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":754,"content":1628},[1629,1631,1638],{"text":1630,"type":758},"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":1632,"type":758,"marks":1633},"Manny Pacquiao",[1634],{"type":762,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"custom":1637,"target":765,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1639,"type":758},". His punches have great technique and flow well, naturally building momentum.",{"type":804,"attrs":1641,"content":1642},{"level":806},[1643],{"text":1575,"type":758},{"type":790,"attrs":1645},{"id":1618,"body":1646},[1647],{"url":7,"_uid":1648,"image":1649,"component":896,"copyright_details":1652},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1650,"alt":1624,"name":7,"focus":7,"title":1624,"filename":1651,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":754,"content":1654},[1655],{"text":1656,"type":758},"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":804,"attrs":1658,"content":1659},{"level":806},[1660],{"text":1579,"type":758},{"type":790,"attrs":1662},{"id":1618,"body":1663},[1664],{"url":7,"_uid":1665,"image":1666,"component":896,"copyright_details":1669},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1667,"alt":1624,"name":7,"focus":7,"title":1624,"filename":1668,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":754,"content":1671},[1672,1674,1681],{"text":1673,"type":758},"In boxing movies, you will often hear boxers ‘",{"text":1675,"type":758,"marks":1676},"hiss",[1677],{"type":762,"attrs":1678},{"href":1679,"uuid":48,"anchor":48,"custom":1680,"target":765,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1682,"type":758},"’ 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":804,"attrs":1684,"content":1685},{"level":806},[1686],{"text":1687,"type":758},"The Takeaway",{"type":754,"content":1689},[1690,1692,1699],{"text":1691,"type":758},"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":1693,"type":758,"marks":1694},"breathing",[1695],{"type":762,"attrs":1696},{"href":1697,"uuid":48,"anchor":48,"custom":1698,"target":765,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1700,"type":758}," 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":804,"attrs":1702,"content":1703},{"level":806},[1704],{"text":1260,"type":758},{"type":754,"content":1706},[1707,1708,1713],{"text":1276,"type":758},{"text":1278,"type":758,"marks":1709},[1710],{"type":762,"attrs":1711},{"href":1282,"uuid":48,"anchor":48,"custom":1712,"target":765,"linktype":13},{},{"text":1714,"type":758}," 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":754,"content":1716},[1717],{"text":1718,"type":758},"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":1720,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1725,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1721,"component":118,"meta_info":1722,"meta_title":7,"block_image":1723,"cover_image":1724,"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":1729,"title":1730,"plugin":43,"description":1731},"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":1733,"alt":1734,"name":7,"focus":7,"title":1734,"filename":1735,"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,[1306],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1746,"created_at":1747,"published_at":1748,"updated_at":1749,"id":1750,"uuid":1751,"content":1752,"slug":2159,"full_slug":2160,"sort_by_date":48,"position":2161,"tag_list":2162,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2163,"first_published_at":2164,"release_id":48,"lang":60,"path":1310,"alternates":2165,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1753,"faqs":1754,"title":1746,"topic":1775,"author":1790,"content":1791,"category":2143,"schedule":2151,"component":1294,"meta_info":2152,"cover_image":2155,"description":2154,"contributors":2158},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1755,1759,1763,1767,1771],{"_uid":1756,"answer":1757,"question":1758,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1760,"answer":1761,"question":1762,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1764,"answer":1765,"question":1766,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1768,"answer":1769,"question":1770,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1772,"answer":1773,"question":1774,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1776,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1788,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1777,"component":39,"meta_info":1785,"block_image":1786,"cover_image":1787,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1778,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1783,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1784,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1779,"component":118,"meta_info":1780,"meta_title":7,"block_image":1781,"cover_image":1782,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":751,"content":1792},[1793,1797,1800,1812,1817,1822,1887,1892,1918,1923,1927,1932,1940,1952,1957,1968,1973,1984,1989,2000,2005,2017,2022,2033,2038,2058,2063,2068,2088,2093,2112,2117,2130,2134],{"type":754,"content":1794},[1795],{"text":1796,"type":758},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":754,"content":1798},[1799],{"text":1757,"type":758},{"type":790,"attrs":1801},{"id":1802,"body":1803},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1804],{"_uid":1805,"link":1806,"image":1808,"title":1810,"component":802},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1807,"linktype":13,"fieldtype":14,"cached_url":1807},"https://pin.it/2zdpNMs",{"id":1809,"alt":1810,"name":7,"focus":48,"title":1810,"filename":1811,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":804,"attrs":1813,"content":1814},{"level":806},[1815],{"text":1816,"type":758},"Top Rock Step-By-Step",{"type":804,"attrs":1818,"content":1819},{"level":815},[1820],{"text":1821,"type":758},"The Feet",{"type":820,"content":1823},[1824,1830,1850,1856,1875,1881],{"type":823,"content":1825},[1826],{"type":754,"content":1827},[1828],{"text":1829,"type":758},"Begin by starting in an athletic stance on the balls of your feet",{"type":823,"content":1831},[1832,1836],{"type":754,"content":1833},[1834],{"text":1835,"type":758},"To start, being by doing a “step out”",{"type":820,"content":1837},[1838,1844],{"type":823,"content":1839},[1840],{"type":754,"content":1841},[1842],{"text":1843,"type":758},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":823,"content":1845},[1846],{"type":754,"content":1847},[1848],{"text":1849,"type":758},"Pause for a half-second",{"type":823,"content":1851},[1852],{"type":754,"content":1853},[1854],{"text":1855,"type":758},"Return to the starting stance by performing a slight hop backward",{"type":823,"content":1857},[1858,1862],{"type":754,"content":1859},[1860],{"text":1861,"type":758},"Once returned, perform the opposite foot “step out”",{"type":820,"content":1863},[1864,1870],{"type":823,"content":1865},[1866],{"type":754,"content":1867},[1868],{"text":1869,"type":758},"Make sure the step out is in front of the opposite foot and crosses over",{"type":823,"content":1871},[1872],{"type":754,"content":1873},[1874],{"text":1849,"type":758},{"type":823,"content":1876},[1877],{"type":754,"content":1878},[1879],{"text":1880,"type":758},"Hop back to the starting position",{"type":823,"content":1882},[1883],{"type":754,"content":1884},[1885],{"text":1886,"type":758},"Continue Top Rocking for the remainder of the set",{"type":804,"attrs":1888,"content":1889},{"level":815},[1890],{"text":1891,"type":758},"The Arms",{"type":820,"content":1893},[1894,1900,1906,1912],{"type":823,"content":1895},[1896],{"type":754,"content":1897},[1898],{"text":1899,"type":758},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":823,"content":1901},[1902],{"type":754,"content":1903},[1904],{"text":1905,"type":758},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":823,"content":1907},[1908],{"type":754,"content":1909},[1910],{"text":1911,"type":758},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":823,"content":1913},[1914],{"type":754,"content":1915},[1916],{"text":1917,"type":758},"Continue using this arm motion to help with rhythm and balance",{"type":804,"attrs":1919,"content":1920},{"level":806},[1921],{"text":1922,"type":758},"Movement Key Points",{"type":754,"content":1924},[1925],{"text":1926,"type":758},"Here are some key things to focus on while performing the Top Rock:",{"type":804,"attrs":1928,"content":1929},{"level":815},[1930],{"text":1931,"type":758},"Start by swinging your arms",{"type":820,"content":1933},[1934],{"type":823,"content":1935},[1936],{"type":754,"content":1937},[1938],{"text":1939,"type":758},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":790,"attrs":1941},{"id":1942,"body":1943},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1944],{"url":1945,"_uid":1946,"image":1947,"component":896,"copyright_details":1951},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1948,"alt":1949,"name":7,"focus":48,"title":1949,"filename":1950,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":804,"attrs":1953,"content":1954},{"level":815},[1955],{"text":1956,"type":758},"On each hop back, your arms should cross in front of your chest",{"type":790,"attrs":1958},{"id":1942,"body":1959},[1960],{"url":1961,"_uid":1962,"image":1963,"component":896,"copyright_details":1967},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1964,"alt":1965,"name":7,"focus":48,"title":1965,"filename":1966,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":804,"attrs":1969,"content":1970},{"level":815},[1971],{"text":1972,"type":758},"One foot should cross at a time",{"type":790,"attrs":1974},{"id":1942,"body":1975},[1976],{"url":1977,"_uid":1978,"image":1979,"component":896,"copyright_details":1983},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1980,"alt":1981,"name":7,"focus":48,"title":1981,"filename":1982,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":804,"attrs":1985,"content":1986},{"level":815},[1987],{"text":1988,"type":758},"Perform the movement by staying on the balls of your feet",{"type":790,"attrs":1990},{"id":1942,"body":1991},[1992],{"url":1993,"_uid":1994,"image":1995,"component":896,"copyright_details":1999},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1996,"alt":1997,"name":7,"focus":48,"title":1997,"filename":1998,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":804,"attrs":2001,"content":2002},{"level":815},[2003],{"text":2004,"type":758},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":790,"attrs":2006},{"id":2007,"body":2008},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2009],{"url":2010,"_uid":2011,"image":2012,"component":896,"copyright_details":2016},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2013,"alt":2014,"name":7,"focus":48,"title":2014,"filename":2015,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":804,"attrs":2018,"content":2019},{"level":815},[2020],{"text":2021,"type":758},"Stay loose and have fun!",{"type":790,"attrs":2023},{"id":1942,"body":2024},[2025],{"url":2026,"_uid":2027,"image":2028,"component":896,"copyright_details":2032},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2029,"alt":2030,"name":7,"focus":48,"title":2030,"filename":2031,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":804,"attrs":2034,"content":2035},{"level":806},[2036],{"text":2037,"type":758},"Muscles Used",{"type":820,"content":2039},[2040,2046,2052],{"type":823,"content":2041},[2042],{"type":754,"content":2043},[2044],{"text":2045,"type":758},"Deltoids",{"type":823,"content":2047},[2048],{"type":754,"content":2049},[2050],{"text":2051,"type":758},"Core",{"type":823,"content":2053},[2054],{"type":754,"content":2055},[2056],{"text":2057,"type":758},"Calves",{"type":804,"attrs":2059,"content":2060},{"level":806},[2061],{"text":2062,"type":758},"Application",{"type":804,"attrs":2064,"content":2065},{"level":815},[2066],{"text":2067,"type":758},"For Sets",{"type":820,"content":2069},[2070,2076,2082],{"type":823,"content":2071},[2072],{"type":754,"content":2073},[2074],{"text":2075,"type":758},"Perform 3-6 sets",{"type":823,"content":2077},[2078],{"type":754,"content":2079},[2080],{"text":2081,"type":758},"12-20 repetitions each way",{"type":823,"content":2083},[2084],{"type":754,"content":2085},[2086],{"text":2087,"type":758},"Rest 30-45 seconds between sets",{"type":804,"attrs":2089,"content":2090},{"level":815},[2091],{"text":2092,"type":758},"For Time",{"type":820,"content":2094},[2095,2100,2106],{"type":823,"content":2096},[2097],{"type":754,"content":2098},[2099],{"text":2075,"type":758},{"type":823,"content":2101},[2102],{"type":754,"content":2103},[2104],{"text":2105,"type":758},"Perform for 30-90 seconds",{"type":823,"content":2107},[2108],{"type":754,"content":2109},[2110],{"text":2111,"type":758},"Rest 45-60 seconds between sets",{"type":804,"attrs":2113,"content":2114},{"level":806},[2115],{"text":2116,"type":758},"Dance Moves For Boxers",{"type":754,"content":2118},[2119,2121,2128],{"text":2120,"type":758},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2122,"type":758,"marks":2123},"Flo Master",[2124],{"type":762,"attrs":2125},{"href":2126,"uuid":48,"anchor":48,"custom":2127,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2129,"type":758},". ",{"type":804,"attrs":2131,"content":2132},{"level":806},[2133],{"text":1260,"type":758},{"type":754,"content":2135},[2136,2137,2142],{"text":1276,"type":758},{"text":1278,"type":758,"marks":2138},[2139],{"type":762,"attrs":2140},{"href":1282,"uuid":48,"anchor":48,"custom":2141,"target":765,"linktype":13},{},{"text":1284,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2145,"component":118,"meta_info":2146,"meta_title":7,"block_image":2147,"cover_image":2148,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2153,"title":1746,"plugin":43,"description":2154},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2156,"alt":1746,"name":7,"focus":48,"title":1746,"filename":2157,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1306],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2167,"created_at":2168,"published_at":2169,"updated_at":2170,"id":2171,"uuid":2172,"content":2173,"slug":2508,"full_slug":2509,"sort_by_date":48,"position":2510,"tag_list":2511,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2512,"first_published_at":2513,"release_id":48,"lang":60,"path":1310,"alternates":2514,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2174,"faqs":2175,"title":2167,"topic":2188,"author":2203,"content":2204,"category":2489,"schedule":2497,"component":1294,"meta_info":2498,"cover_image":2502,"description":2506,"contributors":2507},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2176,2180,2184],{"_uid":2177,"answer":2178,"question":2179,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2181,"answer":2182,"question":2183,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2185,"answer":2186,"question":2187,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2189,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2190,"component":39,"meta_info":2198,"block_image":2199,"cover_image":2200,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2191,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2196,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2197,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2192,"component":118,"meta_info":2193,"meta_title":7,"block_image":2194,"cover_image":2195,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":751,"content":2205},[2206,2220,2224,2236,2241,2246,2276,2281,2308,2313,2335,2340,2362,2367,2389,2394,2421,2426,2442,2446,2470,2474,2485],{"type":754,"content":2207},[2208,2210,2218],{"text":2209,"type":758},"Post-workout ",{"text":2211,"type":758,"marks":2212},"stretches",[2213,2217],{"type":762,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"custom":2216,"target":765,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1526},{"text":2219,"type":758}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":804,"attrs":2221,"content":2222},{"level":806},[2223],{"text":2179,"type":758},{"type":754,"content":2225},[2226,2234],{"text":2227,"type":758,"marks":2228},"Research",[2229,2233],{"type":762,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":765,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1526},{"text":2235,"type":758}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":804,"attrs":2237,"content":2238},{"level":806},[2239],{"text":2240,"type":758},"7 Stretches to Help You Recover Post-Workout",{"type":804,"attrs":2242,"content":2243},{"level":815},[2244],{"text":2245,"type":758},"Shoulder Flossing",{"type":2247,"attrs":2248,"content":2251},"ordered_list",{"order":2249},{"order":2250},1,[2252,2258,2264,2270],{"type":823,"content":2253},[2254],{"type":754,"content":2255},[2256],{"text":2257,"type":758},"Start in a standing position.",{"type":823,"content":2259},[2260],{"type":754,"content":2261},[2262],{"text":2263,"type":758},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":823,"content":2265},[2266],{"type":754,"content":2267},[2268],{"text":2269,"type":758},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":823,"content":2271},[2272],{"type":754,"content":2273},[2274],{"text":2275,"type":758},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":804,"attrs":2277,"content":2278},{"level":815},[2279],{"text":2280,"type":758},"World's Greatest Stretch ",{"type":2247,"attrs":2282,"content":2283},{"order":2250},[2284,2290,2296,2302],{"type":823,"content":2285},[2286],{"type":754,"content":2287},[2288],{"text":2289,"type":758},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":823,"content":2291},[2292],{"type":754,"content":2293},[2294],{"text":2295,"type":758},"Next to the left hand, raise the left hand to the sky. ",{"type":823,"content":2297},[2298],{"type":754,"content":2299},[2300],{"text":2301,"type":758},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":823,"content":2303},[2304],{"type":754,"content":2305},[2306],{"text":2307,"type":758},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":804,"attrs":2309,"content":2310},{"level":815},[2311],{"text":2312,"type":758},"Kneeling Quad/Hip Flexor Stretch",{"type":2247,"attrs":2314,"content":2316},{"order":2315},{"order":2250},[2317,2323,2329],{"type":823,"content":2318},[2319],{"type":754,"content":2320},[2321],{"text":2322,"type":758},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":823,"content":2324},[2325],{"type":754,"content":2326},[2327],{"text":2328,"type":758},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":823,"content":2330},[2331],{"type":754,"content":2332},[2333],{"text":2334,"type":758},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":804,"attrs":2336,"content":2337},{"level":815},[2338],{"text":2339,"type":758},"Cat/Cow",{"type":2247,"attrs":2341,"content":2343},{"order":2342},{"order":2250},[2344,2350,2356],{"type":823,"content":2345},[2346],{"type":754,"content":2347},[2348],{"text":2349,"type":758},"Start on all fours, neutral spine. ",{"type":823,"content":2351},[2352],{"type":754,"content":2353},[2354],{"text":2355,"type":758},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":823,"content":2357},[2358],{"type":754,"content":2359},[2360],{"text":2361,"type":758},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":804,"attrs":2363,"content":2364},{"level":815},[2365],{"text":2366,"type":758},"Thread the Needle",{"type":2247,"attrs":2368,"content":2370},{"order":2369},{"order":2250},[2371,2377,2383],{"type":823,"content":2372},[2373],{"type":754,"content":2374},[2375],{"text":2376,"type":758},"Start on all fours. ",{"type":823,"content":2378},[2379],{"type":754,"content":2380},[2381],{"text":2382,"type":758},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":823,"content":2384},[2385],{"type":754,"content":2386},[2387],{"text":2388,"type":758},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":804,"attrs":2390,"content":2391},{"level":815},[2392],{"text":2393,"type":758},"Thread the Needle With a Twist ",{"type":2247,"attrs":2395,"content":2397},{"order":2396},{"order":2250},[2398,2403,2409,2415],{"type":823,"content":2399},[2400],{"type":754,"content":2401},[2402],{"text":2376,"type":758},{"type":823,"content":2404},[2405],{"type":754,"content":2406},[2407],{"text":2408,"type":758},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":823,"content":2410},[2411],{"type":754,"content":2412},[2413],{"text":2414,"type":758},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":823,"content":2416},[2417],{"type":754,"content":2418},[2419],{"text":2420,"type":758},"Return to the starting position.",{"type":804,"attrs":2422,"content":2423},{"level":815},[2424],{"text":2425,"type":758},"Scorpion Stretch (Prone) ",{"type":2247,"attrs":2427,"content":2429},{"order":2428},{"order":2250},[2430,2436],{"type":823,"content":2431},[2432],{"type":754,"content":2433},[2434],{"text":2435,"type":758},"Begin lying down, arms out in T. ",{"type":823,"content":2437},[2438],{"type":754,"content":2439},[2440],{"text":2441,"type":758},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":804,"attrs":2443,"content":2444},{"level":806},[2445],{"text":2187,"type":758},{"type":754,"content":2447},[2448,2450,2458,2460,2468],{"text":2449,"type":758},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2451,"type":758,"marks":2452},"range of motion improvements",[2453,2457],{"type":762,"attrs":2454},{"href":2455,"uuid":48,"anchor":48,"custom":2456,"target":765,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1526},{"text":2459,"type":758},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2461,"type":758,"marks":2462},"Studies",[2463,2467],{"type":762,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":765,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1526},{"text":2469,"type":758}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":804,"attrs":2471,"content":2472},{"level":806},[2473],{"text":1260,"type":758},{"type":754,"content":2475},[2476,2477,2483],{"text":1276,"type":758},{"text":1278,"type":758,"marks":2478},[2479,2482],{"type":762,"attrs":2480},{"href":1282,"uuid":48,"anchor":48,"custom":2481,"target":765,"linktype":13},{},{"type":1526},{"text":2484,"type":758}," 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":754,"content":2486},[2487],{"text":2488,"type":758},"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":2490,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2495,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2496,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2491,"component":118,"meta_info":2492,"meta_title":7,"block_image":2493,"cover_image":2494,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2499,"title":2500,"plugin":43,"description":2501},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2503,"alt":2504,"name":7,"focus":7,"title":2504,"filename":2505,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1306],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2516,"created_at":2517,"published_at":2518,"updated_at":2519,"id":2520,"uuid":2521,"content":2522,"slug":2922,"full_slug":2923,"sort_by_date":48,"position":2924,"tag_list":2925,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2926,"first_published_at":2518,"release_id":48,"lang":60,"path":1310,"alternates":2927,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2523,"faqs":2524,"title":2516,"topic":2533,"author":2548,"content":2549,"category":2903,"schedule":2911,"component":1294,"meta_info":2912,"cover_image":2916,"description":2920,"contributors":2921},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2525,2529],{"_uid":2526,"answer":2527,"question":2528,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2530,"answer":2531,"question":2532,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2534,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2546,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2535,"component":39,"meta_info":2543,"block_image":2544,"cover_image":2545,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2536,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2537,"component":118,"meta_info":2538,"meta_title":7,"block_image":2539,"cover_image":2540,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":751,"content":2550},[2551,2556,2570,2584,2589,2593,2598,2602,2640,2644,2649,2653,2657,2662,2666,2671,2685,2689,2709,2714,2718,2722,2780,2785,2789,2793,2819,2833,2838,2842,2846,2873,2877,2882,2886,2890,2900],{"type":804,"attrs":2552,"content":2553},{"level":806},[2554],{"text":2555,"type":758},"How to Stay Motivated to Work Out",{"type":754,"content":2557},[2558,2560,2568],{"text":2559,"type":758},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2561,"type":758,"marks":2562},"New Year’s Resolutions",[2563,2567],{"type":762,"attrs":2564},{"href":2565,"uuid":48,"anchor":48,"custom":2566,"target":765,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1526},{"text":2569,"type":758},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":754,"content":2571},[2572,2574,2582],{"text":2573,"type":758},"But what happens if you're looking for motivation to work out in the ",{"text":2575,"type":758,"marks":2576},"middle of summer",[2577,2581],{"type":762,"attrs":2578},{"href":2579,"uuid":48,"anchor":48,"custom":2580,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1526},{"text":2583,"type":758}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":804,"attrs":2585,"content":2586},{"level":806},[2587],{"text":2588,"type":758},"Motivation vs. Determination",{"type":754,"content":2590},[2591],{"text":2592,"type":758},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":804,"attrs":2594,"content":2595},{"level":815},[2596],{"text":2597,"type":758},"Motivation",{"type":754,"content":2599},[2600],{"text":2601,"type":758},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":820,"content":2603},[2604,2610,2616,2622,2628,2634],{"type":823,"content":2605},[2606],{"type":754,"content":2607},[2608],{"text":2609,"type":758},"Movies",{"type":823,"content":2611},[2612],{"type":754,"content":2613},[2614],{"text":2615,"type":758},"Books",{"type":823,"content":2617},[2618],{"type":754,"content":2619},[2620],{"text":2621,"type":758},"Quotes",{"type":823,"content":2623},[2624],{"type":754,"content":2625},[2626],{"text":2627,"type":758},"Speeches",{"type":823,"content":2629},[2630],{"type":754,"content":2631},[2632],{"text":2633,"type":758},"Social media posts",{"type":823,"content":2635},[2636],{"type":754,"content":2637},[2638],{"text":2639,"type":758},"Success stories",{"type":754,"content":2641},[2642],{"text":2643,"type":758},"These are things that essentially make you want to start something, like a workout.",{"type":804,"attrs":2645,"content":2646},{"level":815},[2647],{"text":2648,"type":758},"Determination",{"type":754,"content":2650},[2651],{"text":2652,"type":758},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":754,"content":2654},[2655],{"text":2656,"type":758},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":804,"attrs":2658,"content":2659},{"level":806},[2660],{"text":2661,"type":758},"Finding That Drive",{"type":754,"content":2663},[2664],{"text":2665,"type":758},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":804,"attrs":2667,"content":2668},{"level":815},[2669],{"text":2670,"type":758},"Working Out at Home",{"type":754,"content":2672},[2673,2675,2683],{"text":2674,"type":758},"The wonderful thing about ",{"text":2676,"type":758,"marks":2677},"working out from home",[2678,2682],{"type":762,"attrs":2679},{"href":2680,"uuid":48,"anchor":48,"custom":2681,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1526},{"text":2684,"type":758}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":754,"content":2686},[2687],{"text":2688,"type":758},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":820,"content":2690},[2691,2697,2703],{"type":823,"content":2692},[2693],{"type":754,"content":2694},[2695],{"text":2696,"type":758},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":823,"content":2698},[2699],{"type":754,"content":2700},[2701],{"text":2702,"type":758},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":823,"content":2704},[2705],{"type":754,"content":2706},[2707],{"text":2708,"type":758},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":804,"attrs":2710,"content":2711},{"level":815},[2712],{"text":2713,"type":758},"Staying Committed to Exercising Daily",{"type":754,"content":2715},[2716],{"text":2717,"type":758},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":754,"content":2719},[2720],{"text":2721,"type":758},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":820,"content":2723},[2724,2730,2736,2742,2754,2768],{"type":823,"content":2725},[2726],{"type":754,"content":2727},[2728],{"text":2729,"type":758},"Outdoor walks/hikes in nature",{"type":823,"content":2731},[2732],{"type":754,"content":2733},[2734],{"text":2735,"type":758},"Easy pace swims",{"type":823,"content":2737},[2738],{"type":754,"content":2739},[2740],{"text":2741,"type":758},"Sauna sessions",{"type":823,"content":2743},[2744],{"type":754,"content":2745},[2746],{"text":2747,"type":758,"marks":2748},"Low-intensity yoga",[2749,2753],{"type":762,"attrs":2750},{"href":2751,"uuid":48,"anchor":48,"custom":2752,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1526},{"type":823,"content":2755},[2756],{"type":754,"content":2757},[2758,2766],{"text":2759,"type":758,"marks":2760},"Mobility work",[2761,2765],{"type":762,"attrs":2762},{"href":2763,"uuid":48,"anchor":48,"custom":2764,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1526},{"text":2767,"type":758}," ",{"type":823,"content":2769},[2770],{"type":754,"content":2771},[2772],{"text":2773,"type":758,"marks":2774},"Stretching",[2775,2779],{"type":762,"attrs":2776},{"href":2777,"uuid":48,"anchor":48,"custom":2778,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1526},{"type":804,"attrs":2781,"content":2782},{"level":815},[2783],{"text":2784,"type":758},"Morning Workouts Before Starting the Day",{"type":754,"content":2786},[2787],{"text":2788,"type":758},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":754,"content":2790},[2791],{"text":2792,"type":758},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":820,"content":2794},[2795,2801,2807,2813],{"type":823,"content":2796},[2797],{"type":754,"content":2798},[2799],{"text":2800,"type":758},"Turning off electronics the last hour",{"type":823,"content":2802},[2803],{"type":754,"content":2804},[2805],{"text":2806,"type":758},"Sleeping in a blacked-out environment",{"type":823,"content":2808},[2809],{"type":754,"content":2810},[2811],{"text":2812,"type":758},"Getting to bed at the same time each night",{"type":823,"content":2814},[2815],{"type":754,"content":2816},[2817],{"text":2818,"type":758},"Set out your workout clothes the night before",{"type":754,"content":2820},[2821,2823,2831],{"text":2822,"type":758},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2824,"type":758,"marks":2825},"H.I.I.T. session",[2826,2830],{"type":762,"attrs":2827},{"href":2828,"uuid":48,"anchor":48,"custom":2829,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1526},{"text":2832,"type":758},".",{"type":804,"attrs":2834,"content":2835},{"level":815},[2836],{"text":2837,"type":758},"End-of-Day Workouts",{"type":754,"content":2839},[2840],{"text":2841,"type":758},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":754,"content":2843},[2844],{"text":2845,"type":758},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":820,"content":2847},[2848,2861,2867],{"type":823,"content":2849},[2850],{"type":754,"content":2851},[2852,2854,2859],{"text":2853,"type":758},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2855,"type":758,"marks":2856},"“why” ",[2857],{"type":2858},"italic",{"text":2860,"type":758},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":823,"content":2862},[2863],{"type":754,"content":2864},[2865],{"text":2866,"type":758},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":823,"content":2868},[2869],{"type":754,"content":2870},[2871],{"text":2872,"type":758},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":754,"content":2874},[2875],{"text":2876,"type":758},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":804,"attrs":2878,"content":2879},{"level":806},[2880],{"text":2881,"type":758},"Plan Then Execute",{"type":754,"content":2883},[2884],{"text":2885,"type":758},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":804,"attrs":2887,"content":2888},{"level":806},[2889],{"text":1260,"type":758},{"type":754,"content":2891},[2892,2893,2899],{"text":1276,"type":758},{"text":1278,"type":758,"marks":2894},[2895,2898],{"type":762,"attrs":2896},{"href":1282,"uuid":48,"anchor":48,"custom":2897,"target":765,"linktype":13},{},{"type":1526},{"text":1714,"type":758},{"type":754,"content":2901},[2902],{"text":1718,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2904,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2905,"component":118,"meta_info":2906,"meta_title":7,"block_image":2907,"cover_image":2908,"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":2913,"title":2914,"plugin":43,"description":2915},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2917,"alt":2918,"name":7,"focus":7,"title":2918,"filename":2919,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1306],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2929,"created_at":2930,"published_at":2931,"updated_at":2932,"id":2933,"uuid":2934,"content":2935,"slug":3205,"full_slug":3206,"sort_by_date":48,"position":3207,"tag_list":3208,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":3209,"first_published_at":3210,"release_id":48,"lang":60,"path":1310,"alternates":3211,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2936,"faqs":2937,"title":2929,"topic":2954,"author":1596,"content":2969,"category":3186,"schedule":3194,"component":1294,"meta_info":3195,"cover_image":3199,"description":3203,"contributors":3204},"0970fa5a-5687-49ba-9c33-b7285372264c",[2938,2942,2946,2950],{"_uid":2939,"answer":2940,"question":2941,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2943,"answer":2944,"question":2945,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2947,"answer":2948,"question":2949,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2951,"answer":2952,"question":2953,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2955,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2967,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2956,"component":39,"meta_info":2964,"block_image":2965,"cover_image":2966,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2957,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2962,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2963,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2958,"component":118,"meta_info":2959,"meta_title":7,"block_image":2960,"cover_image":2961,"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},[],[],{"type":751,"content":2970},[2971,2976,2995,3000,3005,3009,3041,3045,3050,3060,3080,3084,3089,3093,3119,3123,3149,3153,3158,3170,3174,3183],{"type":804,"attrs":2972,"content":2973},{"level":806},[2974],{"text":2975,"type":758},"How to Get Better Head Movement in Boxing",{"type":754,"content":2977},[2978,2980,2987,2989,2993],{"text":2979,"type":758},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2981,"type":758,"marks":2982},"movements",[2983],{"type":762,"attrs":2984},{"href":2985,"uuid":48,"anchor":48,"custom":2986,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2988,"type":758}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2990,"type":758,"marks":2991},"employ",[2992],{"type":2858},{"text":2994,"type":758}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":804,"attrs":2996,"content":2997},{"level":806},[2998],{"text":2999,"type":758},"3 Boxing Head Movement Drills",{"type":804,"attrs":3001,"content":3002},{"level":815},[3003],{"text":3004,"type":758},"The 5 Point Pivot Drill",{"type":754,"content":3006},[3007],{"text":3008,"type":758},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":820,"content":3010},[3011,3017,3023,3029,3035],{"type":823,"content":3012},[3013],{"type":754,"content":3014},[3015],{"text":3016,"type":758},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":823,"content":3018},[3019],{"type":754,"content":3020},[3021],{"text":3022,"type":758},"Weave under to the other side (to avoid hooks)",{"type":823,"content":3024},[3025],{"type":754,"content":3026},[3027],{"text":3028,"type":758},"Pull back/sway (good for avoiding uppercuts)",{"type":823,"content":3030},[3031],{"type":754,"content":3032},[3033],{"text":3034,"type":758},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":823,"content":3036},[3037],{"type":754,"content":3038},[3039],{"text":3040,"type":758},"Throw a punch (it's important that defense and offense are fluid) ",{"type":754,"content":3042},[3043],{"text":3044,"type":758},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":804,"attrs":3046,"content":3047},{"level":815},[3048],{"text":3049,"type":758},"Frame and Shoot Drill",{"type":754,"content":3051},[3052,3054,3058],{"text":3053,"type":758},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":3055,"type":758,"marks":3056},"will",[3057],{"type":2858},{"text":3059,"type":758}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":820,"content":3061},[3062,3068,3074],{"type":823,"content":3063},[3064],{"type":754,"content":3065},[3066],{"text":3067,"type":758},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":823,"content":3069},[3070],{"type":754,"content":3071},[3072],{"text":3073,"type":758},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":823,"content":3075},[3076],{"type":754,"content":3077},[3078],{"text":3079,"type":758},"Once you know what feels best, throw a punch from that position. ",{"type":754,"content":3081},[3082],{"text":3083,"type":758},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":804,"attrs":3085,"content":3086},{"level":815},[3087],{"text":3088,"type":758},"The Line Drill",{"type":754,"content":3090},[3091],{"text":3092,"type":758},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":820,"content":3094},[3095,3101,3107,3113],{"type":823,"content":3096},[3097],{"type":754,"content":3098},[3099],{"text":3100,"type":758},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":823,"content":3102},[3103],{"type":754,"content":3104},[3105],{"text":3106,"type":758}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":823,"content":3108},[3109],{"type":754,"content":3110},[3111],{"text":3112,"type":758},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":823,"content":3114},[3115],{"type":754,"content":3116},[3117],{"text":3118,"type":758},"Repeat step 1",{"type":754,"content":3120},[3121],{"text":3122,"type":758},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":820,"content":3124},[3125,3131,3137,3143],{"type":823,"content":3126},[3127],{"type":754,"content":3128},[3129],{"text":3130,"type":758},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":823,"content":3132},[3133],{"type":754,"content":3134},[3135],{"text":3136,"type":758},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":823,"content":3138},[3139],{"type":754,"content":3140},[3141],{"text":3142,"type":758},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":823,"content":3144},[3145],{"type":754,"content":3146},[3147],{"text":3148,"type":758},"Return to neutral and repeat the sequence",{"type":754,"content":3150},[3151],{"text":3152,"type":758},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":804,"attrs":3154,"content":3155},{"level":806},[3156],{"text":3157,"type":758},"Keep Your Head Moving",{"type":754,"content":3159},[3160,3162,3168],{"text":3161,"type":758},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2981,"type":758,"marks":3163},[3164],{"type":762,"attrs":3165},{"href":3166,"uuid":48,"anchor":48,"custom":3167,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":3169,"type":758}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":804,"attrs":3171,"content":3172},{"level":806},[3173],{"text":1260,"type":758},{"type":754,"content":3175},[3176,3177,3182],{"text":1276,"type":758},{"text":1278,"type":758,"marks":3178},[3179],{"type":762,"attrs":3180},{"href":1282,"uuid":48,"anchor":48,"custom":3181,"target":765,"linktype":13},{},{"text":1714,"type":758},{"type":754,"content":3184},[3185],{"text":2488,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3188,"component":118,"meta_info":3189,"meta_title":7,"block_image":3190,"cover_image":3191,"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},[],[],"2023-01-30 00:00",{"_uid":3196,"title":3197,"plugin":43,"description":3198},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":3200,"alt":3201,"name":7,"focus":7,"title":3201,"filename":3202,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1306],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1294,"created_at":3213,"published_at":3214,"updated_at":3215,"id":3216,"uuid":3217,"content":3218,"slug":1294,"full_slug":3239,"sort_by_date":48,"position":446,"tag_list":3240,"is_startpage":9,"parent_id":3241,"meta_data":48,"group_id":3242,"first_published_at":3243,"release_id":48,"lang":60,"path":7,"alternates":3244,"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":3219,"component":3220,"meta_info":3221,"custom_content_list":3223},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3222,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3224,3229,3234],{"_uid":3225,"label":3226,"value":3227,"dev_id":3228,"component":758},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3230,"label":3231,"value":3232,"dev_id":3233,"component":758},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3235,"label":3236,"value":3237,"dev_id":3238,"component":758},"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",[],1787013257603]