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The goal of a slip is to move your head just enough to avoid the punch, but not too far that you throw yourself off balance. To perform a slip, bend both your knees slightly and lean your weight towards the side you’d like to slip to. Think of your body as a straight line. When you slip, you’re simply moving to the left or right side of that line, and then returning to center.","What is a slip in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"d3f85314-cb98-476d-8a7d-7cf96c6971fd","In one fluid movement, drop down in your boxing stance and shift your weight from one leg to the other. Then rise up, back to a standing position. A perfect roll should have you dropping your body just underneath an oncoming punch and no further. The easiest way to think about executing a roll is to picture yourself making the letter “U” in the air.","What is a roll in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"9a921029-b41f-45c2-9af9-92eb4def1653","A key component of boxing is always staying light on your feet and ready to move. Move your rear foot one step back and allow your front foot to follow. To shuffle forward, move your front foot one step forward and allow your back foot to follow.","What is a shuffle in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"2906a42b-3f35-4c8d-aa37-7f7b9efd09ff","These three movements are the most valuable tools in your boxing toolbox. Link them together in this sequence. Start slow and get a feel for these fundamental movements, while keeping your hands in a guard position at all times. Try to link all six movements into one fluid sequence of moves. After you feel comfortable with your movements, go ahead and pick up the speed.\n\nGet into your boxing stance with your feet a comfortable distance apart and your hands up by your chin in a guard position.","Movement Drill: 2 Slips - 2 Rolls - Shuffle Back - Shuffle Forward (3 minutes)",{"_uid":684,"answer":685,"question":686,"component":670},"2511576c-eea5-41f5-8940-9a1a962a11f9","As with the first drill, start slow and get used to the movements. Piece all three strikes into one fluid combination, focusing on throwing the next strike as soon as your hand returns to your guard. Slowly begin to pick up the pace and even work in some of the movements from the first drill if you feel comfortable enough!\n\nLearning to box at home as a beginner is all about repetition and consistent training.\n\nGet into your boxing stance and your hands up in your guard position.","Punch Combo: Jab - Cross - Lead Hook (3 minutes)",{"_uid":688,"answer":689,"question":690,"component":670},"9660ee47-92bf-4fd9-9f7d-1b1af6285c6e","Conditioning is an important part of a boxing training regimen that many beginners overlook. Three-minute drills are great for cardio training, but building strength without equipment requires creativity. Follow these three exercises to build up a good sweat and finish your workout strong.","Conditioning Drill: Push Up Punches, Lunge Punches & Plank Punches (3 minutes)",{"_uid":692,"answer":693,"question":694,"component":670},"33f2c93f-bcd9-4a11-a3e6-c6df2add8a5c","- Get down into a push-up position but leave about one foot of space between your feet\n- Perform a push-up and throw a punch from your push-up position\n- Alternate hands to ensure both arms get a workout\n- Continue for 30 seconds","Push-Up Punches (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"32d0796d-28b2-4d4e-9861-eea8552b8e50","- Without resting, hop up into a standing position and begin\n- Step backward with your foot and drop into a lunge, touching your back knee lightly to the floor\n- Make sure your front knee stays bent at a near-perfect 90-degree angle, and throw a fully extended punch with the same hand as the leg that you stepped backward with\n- Return to a standing position and alternate between sides for 30 seconds","Lunge Punches (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"1a00e6ee-639f-4dfc-995c-05c612375f81","- For the final exercise of the sequence, start in a high plank position\n- While holding yourself in that plank, alternate punching with both arms for 30 seconds","Plank Punches (30 seconds)",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":704,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":55,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":726,"_uid":727,"name":719,"photo":728,"component":731,"social_link_tiktok":7,"social_link_twitter":732,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":729,"alt":719,"name":7,"focus":48,"title":719,"filename":730,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":743,"content":744},"doc",[745,751,772,778,792,799,807,817,821,907,911,915,919,924,929,937,946,950,1018,1022,1026,1030,1034,1038,1043,1051,1060,1063,1067,1093,1097,1123,1127,1141,1146,1150,1155,1159,1173],{"type":746,"content":747},"paragraph",[748],{"text":749,"type":750},"Many people looking to get started with boxing ask questions such as:","text",{"type":752,"content":753},"bullet_list",[754,764],{"type":755,"content":756},"list_item",[757],{"type":746,"content":758},[759],{"text":760,"type":750,"marks":761},"How can a beginner start boxing?",[762],{"type":763},"bold",{"type":755,"content":765},[766],{"type":746,"content":767},[768],{"text":769,"type":750,"marks":770},"Can you learn boxing by yourself?",[771],{"type":763},{"type":746,"content":773},[774,776],{"text":775,"type":750},"The answer is an emphatic yes and these drills will teach you the fundamentals of boxing. The first drill will be a basic boxing movement, the second drill will be a punch combination, and the third drill will focus on conditioning. Rest for 30 seconds in between each drill. Here’s how it looks:",{"type":777},"hard_break",{"type":779,"attrs":780},"blok",{"id":781,"body":782},"7e8d31e3-d929-4edd-8307-14605b7b59a0",[783],{"_uid":784,"link":785,"image":787,"title":789,"component":791},"i-0cb41e8d-5d1f-4234-9ff9-6bc8e58e4805",{"id":7,"url":786,"linktype":13,"fieldtype":14,"cached_url":786},"https://youtu.be/7CZ5I-PZjEg",{"id":788,"alt":789,"name":7,"focus":48,"title":789,"filename":790,"copyright":7,"fieldtype":50},3413595,"BOXING TRAINING AT HOME FOR BEGINNERS WITHOUT EQUIPMENT","https://a.storyblok.com/f/115220/1244x700/aabecdc4c1/no_equipment_boxing_drills_youtube_video.jpg","image_video_link",{"type":793,"attrs":794,"content":796},"heading",{"level":795},2,[797],{"text":798,"type":750},"Drill 1",{"type":793,"attrs":800,"content":802},{"level":801},3,[803,804],{"text":682,"type":750},{"type":777,"marks":805},[806],{"type":763},{"type":779,"attrs":808},{"id":781,"body":809},[810],{"_uid":811,"image":812,"component":816},"i-362b3032-9096-44ca-a209-3dc96aa375df",{"id":813,"alt":814,"name":7,"focus":48,"title":814,"filename":815,"copyright":7,"fieldtype":50},3413599,"Tommy Duquette Doing a Shuffle Back Movement","https://a.storyblok.com/f/115220/700x1100/93e5d6d157/boxing_shuffle_back.jpg","content_image",{"type":746,"content":818},[819],{"text":820,"type":750},"Let’s cover the proper form and technique for the movements in this drill.",{"type":752,"content":822},[823,853,883],{"type":755,"content":824},[825,833],{"type":746,"content":826},[827,831],{"text":828,"type":750,"marks":829},"Slip",[830],{"type":763},{"text":832,"type":750},": A slip is essentially a head dodge for an incoming strike. The goal of a slip is to move your head just enough to avoid the punch, but not too far that you throw yourself off balance. ",{"type":752,"content":834},[835,841,847],{"type":755,"content":836},[837],{"type":746,"content":838},[839],{"text":840,"type":750},"To perform a slip, bend both your knees slightly and lean your weight towards the side you’d like to slip to",{"type":755,"content":842},[843],{"type":746,"content":844},[845],{"text":846,"type":750},"Think of your body as a straight line",{"type":755,"content":848},[849],{"type":746,"content":850},[851],{"text":852,"type":750},"When you slip, you’re simply moving to the left or right side of that line, and then returning to center",{"type":755,"content":854},[855,863],{"type":746,"content":856},[857,861],{"text":858,"type":750,"marks":859},"Roll",[860],{"type":763},{"text":862,"type":750},": The easiest way to think about executing a roll is to picture yourself making the letter “U” in the air. ",{"type":752,"content":864},[865,871,877],{"type":755,"content":866},[867],{"type":746,"content":868},[869],{"text":870,"type":750},"In one fluid movement, drop down in your boxing stance and shift your weight from one leg to the other",{"type":755,"content":872},[873],{"type":746,"content":874},[875],{"text":876,"type":750},"Then rise up, back to a standing position",{"type":755,"content":878},[879],{"type":746,"content":880},[881],{"text":882,"type":750},"A perfect roll should have you dropping your body just underneath an oncoming punch and no further",{"type":755,"content":884},[885,893],{"type":746,"content":886},[887,891],{"text":888,"type":750,"marks":889},"Shuffle",[890],{"type":763},{"text":892,"type":750},": A key component of boxing is always staying light on your feet and ready to move. ",{"type":752,"content":894},[895,901],{"type":755,"content":896},[897],{"type":746,"content":898},[899],{"text":900,"type":750},"Move your rear foot one step back and allow your front foot to follow",{"type":755,"content":902},[903],{"type":746,"content":904},[905],{"text":906,"type":750},"To shuffle forward, move your front foot one step forward and allow your back foot to follow",{"type":746,"content":908},[909],{"text":910,"type":750},"These three movements are the most valuable tools in your boxing toolbox. Link them together in this sequence. Start slow and get a feel for these fundamental movements, while keeping your hands in a guard position at all times. Try to link all six movements into one fluid sequence of moves. After you feel comfortable with your movements, go ahead and pick up the speed.",{"type":746,"content":912},[913],{"text":914,"type":750},"Get into your boxing stance with your feet a comfortable distance apart and your hands up by your chin in a guard position.",{"type":793,"attrs":916,"content":917},{"level":801},[918],{"text":682,"type":750},{"type":793,"attrs":920,"content":921},{"level":801},[922],{"text":923,"type":750},"Rest (30 seconds)",{"type":793,"attrs":925,"content":926},{"level":795},[927],{"text":928,"type":750},"Drill 2",{"type":793,"attrs":930,"content":931},{"level":801},[932,934],{"text":933,"type":750},"Punch Combo: Jab - Cross - Lead Hook | 1 - 2 - 3 (3 minutes)",{"type":777,"marks":935},[936],{"type":763},{"type":779,"attrs":938},{"id":781,"body":939},[940],{"_uid":941,"image":942,"component":816},"i-e4090bba-eeaa-4068-afb4-b0c5710d4cbb",{"id":943,"alt":944,"name":7,"focus":48,"title":944,"filename":945,"copyright":7,"fieldtype":50},3413603,"Tommy Duquette Doing a Cross Punch","https://a.storyblok.com/f/115220/700x1100/6a8e2e4ff7/cross_punch.png",{"type":746,"content":947},[948],{"text":949,"type":750},"This drill is going to run through a basic three punch sequence: Jab - Cross - Hook",{"type":752,"content":951},[952,984,994],{"type":755,"content":953},[954,962],{"type":746,"content":955},[956,960],{"text":957,"type":750,"marks":958},"Jab | 1",[959],{"type":763},{"text":961,"type":750},": Lead with a jab. As a reminder, your jab hand should be the same side as your lead foot. ",{"type":752,"content":963},[964,978],{"type":755,"content":965},[966,970],{"type":746,"content":967},[968],{"text":969,"type":750},"Rotate your hand as you extend from your guard into a jab",{"type":752,"content":971},[972],{"type":755,"content":973},[974],{"type":746,"content":975},[976],{"text":977,"type":750},"Your hand to your elbow should be flat as a table, with no bend in the wrist",{"type":755,"content":979},[980],{"type":746,"content":981},[982],{"text":983,"type":750},"Rotate your hand back into a guard position almost as soon as you throw it out",{"type":755,"content":985},[986],{"type":746,"content":987},[988,992],{"text":989,"type":750,"marks":990},"Cross | 2",[991],{"type":763},{"text":993,"type":750},": Perform the same movement as your jab, but with your rear hand. Be sure to pivot your back foot when you punch so that you can generate power through your hips. Return your hand to a guard position.",{"type":755,"content":995},[996,1004],{"type":746,"content":997},[998,1002],{"text":999,"type":750,"marks":1000},"Lead Hook | 3",[1001],{"type":763},{"text":1003,"type":750},": With your jab hand, you’re going to perform a basic hook.",{"type":752,"content":1005},[1006,1012],{"type":755,"content":1007},[1008],{"type":746,"content":1009},[1010],{"text":1011,"type":750},"Bend your arm at the elbow and rotate your hips in the same direction you are punching",{"type":755,"content":1013},[1014],{"type":746,"content":1015},[1016],{"text":1017,"type":750},"Execute the strike and return your hand to your guard",{"type":746,"content":1019},[1020],{"text":1021,"type":750},"As with the first drill, start slow and get used to the movements. Piece all three strikes into one fluid combination, focusing on throwing the next strike as soon as your hand returns to your guard. Slowly begin to pick up the pace and even work in some of the movements from the first drill if you feel comfortable enough!",{"type":746,"content":1023},[1024],{"text":1025,"type":750},"Learning to box at home as a beginner is all about repetition and consistent training.",{"type":746,"content":1027},[1028],{"text":1029,"type":750},"Get into your boxing stance and your hands up in your guard position.",{"type":793,"attrs":1031,"content":1032},{"level":801},[1033],{"text":933,"type":750},{"type":793,"attrs":1035,"content":1036},{"level":801},[1037],{"text":923,"type":750},{"type":793,"attrs":1039,"content":1040},{"level":795},[1041],{"text":1042,"type":750},"Drill 3",{"type":793,"attrs":1044,"content":1045},{"level":801},[1046,1048],{"text":1047,"type":750},"Conditioning Drill: Push-Up Punches, Lunge Punches & Plank Punches (3 minutes)",{"type":777,"marks":1049},[1050],{"type":763},{"type":779,"attrs":1052},{"id":781,"body":1053},[1054],{"_uid":1055,"image":1056,"component":816},"i-d155ed38-1504-46fe-8b1c-f8c2e731b0d1",{"id":1057,"alt":1058,"name":7,"focus":48,"title":1058,"filename":1059,"copyright":7,"fieldtype":50},3413607,"Tommy Duquette Doing a Lunge Punch","https://a.storyblok.com/f/115220/700x1100/2722f41b60/lunge_punches.jpg",{"type":746,"content":1061},[1062],{"text":689,"type":750},{"type":793,"attrs":1064,"content":1065},{"level":801},[1066],{"text":694,"type":750},{"type":752,"content":1068},[1069,1075,1081,1087],{"type":755,"content":1070},[1071],{"type":746,"content":1072},[1073],{"text":1074,"type":750},"Get down into a push-up position but leave about one foot of space between your feet",{"type":755,"content":1076},[1077],{"type":746,"content":1078},[1079],{"text":1080,"type":750},"Perform a push-up and throw a punch from your push-up position",{"type":755,"content":1082},[1083],{"type":746,"content":1084},[1085],{"text":1086,"type":750},"Alternate hands to ensure both arms get a workout",{"type":755,"content":1088},[1089],{"type":746,"content":1090},[1091],{"text":1092,"type":750},"Continue for 30 seconds",{"type":793,"attrs":1094,"content":1095},{"level":801},[1096],{"text":698,"type":750},{"type":752,"content":1098},[1099,1105,1111,1117],{"type":755,"content":1100},[1101],{"type":746,"content":1102},[1103],{"text":1104,"type":750},"Without resting, hop up into a standing position and begin",{"type":755,"content":1106},[1107],{"type":746,"content":1108},[1109],{"text":1110,"type":750},"Step backward with your foot and drop into a lunge, touching your back knee lightly to the floor",{"type":755,"content":1112},[1113],{"type":746,"content":1114},[1115],{"text":1116,"type":750},"Make sure your front knee stays bent at a near-perfect 90-degree angle, and throw a fully extended punch with the same hand as the leg that you stepped backward with",{"type":755,"content":1118},[1119],{"type":746,"content":1120},[1121],{"text":1122,"type":750},"Return to a standing position and alternate between sides for 30 seconds",{"type":793,"attrs":1124,"content":1125},{"level":801},[1126],{"text":702,"type":750},{"type":752,"content":1128},[1129,1135],{"type":755,"content":1130},[1131],{"type":746,"content":1132},[1133],{"text":1134,"type":750},"For the final exercise of the sequence, start in a high plank position",{"type":755,"content":1136},[1137],{"type":746,"content":1138},[1139],{"text":1140,"type":750},"While holding yourself in that plank, alternate punching with both arms for 30 seconds",{"type":793,"attrs":1142,"content":1143},{"level":801},[1144],{"text":1145,"type":750},"Repeat",{"type":793,"attrs":1147,"content":1148},{"level":801},[1149],{"text":923,"type":750},{"type":793,"attrs":1151,"content":1152},{"level":795},[1153],{"text":1154,"type":750},"What Now?",{"type":746,"content":1156},[1157],{"text":1158,"type":750},"Great work! You’ve nailed this at-home boxing workout. Boxing without equipment can seem daunting at first, but anyone can get started with these simple beginner boxing drills. Continue practicing to get in shape and take your training to the next level!",{"type":746,"content":1160},[1161,1163,1171],{"text":1162,"type":750},"Are you ready to train like a fighter just like Tommy? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1164,"type":750,"marks":1165},"FightCamp App",[1166],{"type":1167,"attrs":1168},"link",{"href":1169,"uuid":48,"anchor":48,"target":1170,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb","_blank",{"text":1172,"type":750}," and train with real fighters from the comfort of your own home.",{"type":779,"attrs":1174},{"id":1175,"body":1176},"e9cb7e75-26fe-47ae-87cc-a8e0188737bc",[1177],{"url":1178,"_uid":1180,"image":1181,"component":816,"copyright_details":1186},{"id":7,"url":1179,"linktype":13,"fieldtype":14,"cached_url":1179},"https://fightcamp.app.link/GD872R25zob","i-02c32aed-ed29-4aff-bc25-7f6a7570dfc3",{"id":1182,"alt":1183,"name":7,"focus":48,"title":1184,"filename":1185,"copyright":7,"fieldtype":50},3994851,"Download FightCamp_20220307_blog_ad_2","Download The FightCamp App For Free","https://a.storyblok.com/f/115220/1280x544/08edfba709/download-fightcamp_20220307_blog_ad_2.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1188,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1189,"component":118,"meta_info":1190,"meta_title":7,"block_image":1191,"cover_image":1192,"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},[],[],"2022-03-29 00:00","article",{"_uid":1198,"title":1199,"plugin":43,"description":1200},"a7b0967d-23ac-457d-b9ee-d3b2a70c0731","The Best No-Equipment Boxing Drills for Beginners At-Home","Three (3) of the BEST BOXING DRILLS for beginners (and anybody) to do from home with no equipment. Train like a pro boxer & improve your form with these drills.",{"id":1202,"alt":1203,"name":7,"focus":48,"title":1203,"filename":1204,"copyright":7,"fieldtype":50},3413592,"THREE Beginner At-Home Boxing Drills To Train Like a Pro","https://a.storyblok.com/f/115220/2400x990/940e8e2c75/3-beginner-at-home-boxing-drills.jpg",[],[],"three-beginner-at-home-boxing-drills-to-train-like-a-pro","blogs/three-beginner-at-home-boxing-drills-to-train-like-a-pro",-1540,[],60887917,"d641a125-5359-4375-8872-a5689faf5118","2022-03-26T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1217],[1218,1445,1789,2136,2319,2595],{"name":1219,"created_at":1220,"published_at":1221,"updated_at":1222,"id":1223,"uuid":1224,"content":1225,"slug":1438,"full_slug":1439,"sort_by_date":48,"position":1440,"tag_list":1441,"is_startpage":9,"parent_id":1211,"meta_data":48,"group_id":1443,"first_published_at":1221,"release_id":48,"lang":60,"path":1214,"alternates":1444,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1226,"faqs":1227,"title":1219,"topic":1244,"author":1259,"content":1260,"category":1419,"schedule":1427,"component":1196,"meta_info":1428,"cover_image":1432,"description":1436,"contributors":1437},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1228,1232,1236,1240],{"_uid":1229,"answer":1230,"question":1231,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1233,"answer":1234,"question":1235,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1237,"answer":1238,"question":1239,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1241,"answer":1242,"question":1243,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1245,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1257,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1246,"component":39,"meta_info":1254,"block_image":1255,"cover_image":1256,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1247,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1252,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1253,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1248,"component":118,"meta_info":1249,"meta_title":7,"block_image":1250,"cover_image":1251,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":743,"content":1261},[1262,1266,1281,1285,1290,1293,1298,1303,1307,1312,1316,1321,1325,1330,1334,1339,1353,1357,1361,1365,1369,1374,1378,1392,1396,1401,1415],{"type":746,"content":1263},[1264],{"text":1265,"type":750},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":746,"content":1267},[1268,1270,1279],{"text":1269,"type":750},"Running for boxers is a critical element of ",{"text":1271,"type":750,"marks":1272},"roadwork drills",[1273,1277],{"type":1167,"attrs":1274},{"href":1275,"uuid":48,"anchor":48,"custom":1276,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1278},"underline",{"text":1280,"type":750}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":746,"content":1282},[1283],{"text":1284,"type":750},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":793,"attrs":1286,"content":1287},{"level":795},[1288],{"text":1289,"type":750},"Is Running Good for Boxing?",{"type":746,"content":1291},[1292],{"text":1230,"type":750},{"type":793,"attrs":1294,"content":1295},{"level":795},[1296],{"text":1297,"type":750},"Benefits of Running for Boxers",{"type":793,"attrs":1299,"content":1300},{"level":801},[1301],{"text":1302,"type":750},"Builds Endurance & Stamina",{"type":746,"content":1304},[1305],{"text":1306,"type":750},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":793,"attrs":1308,"content":1309},{"level":801},[1310],{"text":1311,"type":750},"Improves Cardiovascular System",{"type":746,"content":1313},[1314],{"text":1315,"type":750},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":793,"attrs":1317,"content":1318},{"level":801},[1319],{"text":1320,"type":750},"Strengthens Lower Body",{"type":746,"content":1322},[1323],{"text":1324,"type":750},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":793,"attrs":1326,"content":1327},{"level":801},[1328],{"text":1329,"type":750},"Teaches Discipline",{"type":746,"content":1331},[1332],{"text":1333,"type":750},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":793,"attrs":1335,"content":1336},{"level":801},[1337],{"text":1338,"type":750},"Enhances Mental Clarity",{"type":746,"content":1340},[1341,1343,1351],{"text":1342,"type":750},"Much like boxing, running can be a form of ",{"text":1344,"type":750,"marks":1345},"meditative movement",[1346,1350],{"type":1167,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"custom":1349,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1278},{"text":1352,"type":750}," that clears your head and focuses your mind.",{"type":793,"attrs":1354,"content":1355},{"level":795},[1356],{"text":1239,"type":750},{"type":746,"content":1358},[1359],{"text":1360,"type":750},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":746,"content":1362},[1363],{"text":1364,"type":750},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":746,"content":1366},[1367],{"text":1368,"type":750},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":793,"attrs":1370,"content":1371},{"level":795},[1372],{"text":1373,"type":750},"How Long Should I Be Running for Boxing?",{"type":746,"content":1375},[1376],{"text":1377,"type":750},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":746,"content":1379},[1380,1382,1390],{"text":1381,"type":750},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1383,"type":750,"marks":1384},"10 minutes of running",[1385,1389],{"type":1167,"attrs":1386},{"href":1387,"uuid":48,"anchor":48,"custom":1388,"target":1170,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1278},{"text":1391,"type":750}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":746,"content":1393},[1394],{"text":1395,"type":750},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":793,"attrs":1397,"content":1398},{"level":795},[1399],{"text":1400,"type":750},"Train Like a Fighter",{"type":746,"content":1402},[1403,1405,1413],{"text":1404,"type":750},"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":1406,"type":750,"marks":1407},"FightCamp",[1408,1412],{"type":1167,"attrs":1409},{"href":1410,"uuid":48,"anchor":48,"custom":1411,"target":1170,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1278},{"text":1414,"type":750}," 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":746,"content":1416},[1417],{"text":1418,"type":750},"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":1420,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1425,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1421,"component":118,"meta_info":1422,"meta_title":7,"block_image":1423,"cover_image":1424,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1429,"title":1430,"plugin":43,"description":1431},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1433,"alt":1434,"name":7,"focus":7,"title":1434,"filename":1435,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1442],"featured","aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1446,"created_at":1447,"published_at":1448,"updated_at":1449,"id":1450,"uuid":1451,"content":1452,"slug":1783,"full_slug":1784,"sort_by_date":48,"position":1785,"tag_list":1786,"is_startpage":9,"parent_id":1211,"meta_data":48,"group_id":1787,"first_published_at":1448,"release_id":48,"lang":60,"path":1214,"alternates":1788,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1453,"faqs":1454,"title":1446,"topic":1503,"author":1518,"content":1519,"category":1766,"schedule":1774,"component":1196,"meta_info":1775,"cover_image":1779,"description":1778,"contributors":1782},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1455,1459,1463,1467,1471,1475,1479,1483,1487,1491,1495,1499],{"_uid":1456,"answer":1457,"question":1458,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1460,"answer":1461,"question":1462,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1464,"answer":1465,"question":1466,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1468,"answer":1469,"question":1470,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1472,"answer":1473,"question":1474,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1476,"answer":1477,"question":1478,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1480,"answer":1481,"question":1482,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1484,"answer":1485,"question":1486,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1488,"answer":1489,"question":1490,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1492,"answer":1493,"question":1494,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1496,"answer":1497,"question":1498,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1500,"answer":1501,"question":1502,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1504,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1516,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1505,"component":39,"meta_info":1513,"block_image":1514,"cover_image":1515,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1506,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":743,"content":1520},[1521,1541,1553,1565,1570,1574,1586,1590,1604,1608,1613,1616,1620,1631,1643,1647,1650,1655,1666,1678,1682,1685,1690,1701,1705,1709,1713,1716,1721,1732,1736,1740,1744,1749,1753,1762],{"type":746,"content":1522},[1523,1525,1531,1533,1539],{"text":1524,"type":750},"Out of the ",{"text":1526,"type":750,"marks":1527},"six (6) basic punches",[1528],{"type":1167,"attrs":1529},{"href":1530,"uuid":48,"anchor":48,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1532,"type":750}," in boxing, punch number one is the ",{"text":1534,"type":750,"marks":1535},"jab",[1536],{"type":1167,"attrs":1537},{"href":1538,"uuid":48,"anchor":48,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1540,"type":750},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":746,"content":1542},[1543,1545,1551],{"text":1544,"type":750},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1546,"type":750,"marks":1547},"Coach PJ",[1548],{"type":1167,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"target":1170,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1552,"type":750}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":779,"attrs":1554},{"id":1555,"body":1556},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1557],{"_uid":1558,"link":1559,"image":1561,"title":1563,"component":791},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1560,"linktype":13,"fieldtype":14,"cached_url":1560},"https://youtu.be/JM-8c3EqwZg",{"id":1562,"alt":1563,"name":7,"focus":48,"title":1563,"filename":1564,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":793,"attrs":1566,"content":1567},{"level":795},[1568],{"text":1569,"type":750},"5 Most Common Jab Mistakes",{"type":793,"attrs":1571,"content":1572},{"level":801},[1573],{"text":1466,"type":750},{"type":779,"attrs":1575},{"id":1555,"body":1576},[1577],{"url":1578,"_uid":1580,"image":1581,"component":816,"copyright_details":1585},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1582,"alt":1583,"name":7,"focus":48,"title":1583,"filename":1584,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":746,"content":1587},[1588],{"text":1589,"type":750},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":752,"content":1591},[1592,1598],{"type":755,"content":1593},[1594],{"type":746,"content":1595},[1596],{"text":1597,"type":750},"While extending the arm to punch",{"type":755,"content":1599},[1600],{"type":746,"content":1601},[1602],{"text":1603,"type":750},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":746,"content":1605},[1606],{"text":1607,"type":750},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":793,"attrs":1609,"content":1610},{"level":801},[1611],{"text":1612,"type":750},"How To Fix It:",{"type":746,"content":1614},[1615],{"text":1469,"type":750},{"type":793,"attrs":1617,"content":1618},{"level":801},[1619],{"text":1474,"type":750},{"type":779,"attrs":1621},{"id":1555,"body":1622},[1623],{"url":1624,"_uid":1625,"image":1626,"component":816,"copyright_details":1630},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1627,"alt":1628,"name":7,"focus":48,"title":1628,"filename":1629,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":746,"content":1632},[1633,1635,1641],{"text":1634,"type":750},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1636,"type":750,"marks":1637},"hook",[1638],{"type":1167,"attrs":1639},{"href":1640,"uuid":48,"anchor":48,"target":1170,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1642,"type":750}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":793,"attrs":1644,"content":1645},{"level":801},[1646],{"text":1612,"type":750},{"type":746,"content":1648},[1649],{"text":1477,"type":750},{"type":793,"attrs":1651,"content":1652},{"level":801},[1653],{"text":1654,"type":750},"3. Pushing the Jab",{"type":779,"attrs":1656},{"id":1555,"body":1657},[1658],{"url":1659,"_uid":1660,"image":1661,"component":816,"copyright_details":1665},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1662,"alt":1663,"name":7,"focus":48,"title":1663,"filename":1664,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":746,"content":1667},[1668,1670,1676],{"text":1669,"type":750},"“Pushing the jab” means leaning into the punch. In your ",{"text":1671,"type":750,"marks":1672},"boxing stance",[1673],{"type":1167,"attrs":1674},{"href":1675,"uuid":48,"anchor":48,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1677,"type":750},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":793,"attrs":1679,"content":1680},{"level":801},[1681],{"text":1612,"type":750},{"type":746,"content":1683},[1684],{"text":1485,"type":750},{"type":793,"attrs":1686,"content":1687},{"level":801},[1688],{"text":1689,"type":750},"4. Flaring Your Elbows",{"type":779,"attrs":1691},{"id":1555,"body":1692},[1693],{"url":1694,"_uid":1695,"image":1696,"component":816,"copyright_details":1700},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1697,"alt":1698,"name":7,"focus":48,"title":1698,"filename":1699,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":746,"content":1702},[1703],{"text":1704,"type":750},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":746,"content":1706},[1707],{"text":1708,"type":750},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":793,"attrs":1710,"content":1711},{"level":801},[1712],{"text":1612,"type":750},{"type":746,"content":1714},[1715],{"text":1493,"type":750},{"type":793,"attrs":1717,"content":1718},{"level":801},[1719],{"text":1720,"type":750},"5. Not Jabbing Enough",{"type":779,"attrs":1722},{"id":1555,"body":1723},[1724],{"url":1725,"_uid":1726,"image":1727,"component":816,"copyright_details":1731},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1728,"alt":1729,"name":7,"focus":48,"title":1729,"filename":1730,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":746,"content":1733},[1734],{"text":1735,"type":750},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":793,"attrs":1737,"content":1738},{"level":801},[1739],{"text":1612,"type":750},{"type":746,"content":1741},[1742],{"text":1743,"type":750},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":793,"attrs":1745,"content":1746},{"level":795},[1747],{"text":1748,"type":750},"Keep On Jabbing",{"type":746,"content":1750},[1751],{"text":1752,"type":750},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":746,"content":1754},[1755,1756,1760],{"text":1404,"type":750},{"text":1406,"type":750,"marks":1757},[1758],{"type":1167,"attrs":1759},{"href":1410,"uuid":48,"anchor":48,"target":1170,"linktype":13},{"text":1761,"type":750}," 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":746,"content":1763},[1764],{"text":1765,"type":750},"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":1767,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1772,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1773,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1768,"component":118,"meta_info":1769,"meta_title":7,"block_image":1770,"cover_image":1771,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1776,"title":1777,"plugin":43,"description":1778},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1780,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1781,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1442],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1790,"created_at":1791,"published_at":1792,"updated_at":1793,"id":1794,"uuid":1795,"content":1796,"slug":2129,"full_slug":2130,"sort_by_date":48,"position":2131,"tag_list":2132,"is_startpage":9,"parent_id":1211,"meta_data":48,"group_id":2133,"first_published_at":2134,"release_id":48,"lang":60,"path":1214,"alternates":2135,"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":1797,"faqs":1798,"title":1790,"topic":1811,"author":1826,"content":1827,"category":2110,"schedule":2118,"component":1196,"meta_info":2119,"cover_image":2123,"description":2127,"contributors":2128},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1799,1803,1807],{"_uid":1800,"answer":1801,"question":1802,"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":1804,"answer":1805,"question":1806,"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":1808,"answer":1809,"question":1810,"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":1812,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1824,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1813,"component":39,"meta_info":1821,"block_image":1822,"cover_image":1823,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1814,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1815,"component":118,"meta_info":1816,"meta_title":7,"block_image":1817,"cover_image":1818,"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":743,"content":1828},[1829,1843,1847,1859,1864,1869,1899,1904,1931,1936,1958,1963,1985,1990,2012,2017,2044,2049,2065,2069,2093,2097,2107],{"type":746,"content":1830},[1831,1833,1841],{"text":1832,"type":750},"Post-workout ",{"text":1834,"type":750,"marks":1835},"stretches",[1836,1840],{"type":1167,"attrs":1837},{"href":1838,"uuid":48,"anchor":48,"custom":1839,"target":1170,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1278},{"text":1842,"type":750}," 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":793,"attrs":1844,"content":1845},{"level":795},[1846],{"text":1802,"type":750},{"type":746,"content":1848},[1849,1857],{"text":1850,"type":750,"marks":1851},"Research",[1852,1856],{"type":1167,"attrs":1853},{"href":1854,"uuid":48,"anchor":48,"custom":1855,"target":1170,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1278},{"text":1858,"type":750}," 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":793,"attrs":1860,"content":1861},{"level":795},[1862],{"text":1863,"type":750},"7 Stretches to Help You Recover Post-Workout",{"type":793,"attrs":1865,"content":1866},{"level":801},[1867],{"text":1868,"type":750},"Shoulder Flossing",{"type":1870,"attrs":1871,"content":1874},"ordered_list",{"order":1872},{"order":1873},1,[1875,1881,1887,1893],{"type":755,"content":1876},[1877],{"type":746,"content":1878},[1879],{"text":1880,"type":750},"Start in a standing position.",{"type":755,"content":1882},[1883],{"type":746,"content":1884},[1885],{"text":1886,"type":750},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":755,"content":1888},[1889],{"type":746,"content":1890},[1891],{"text":1892,"type":750},"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":755,"content":1894},[1895],{"type":746,"content":1896},[1897],{"text":1898,"type":750},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":793,"attrs":1900,"content":1901},{"level":801},[1902],{"text":1903,"type":750},"World's Greatest Stretch ",{"type":1870,"attrs":1905,"content":1906},{"order":1873},[1907,1913,1919,1925],{"type":755,"content":1908},[1909],{"type":746,"content":1910},[1911],{"text":1912,"type":750},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":755,"content":1914},[1915],{"type":746,"content":1916},[1917],{"text":1918,"type":750},"Next to the left hand, raise the left hand to the sky. ",{"type":755,"content":1920},[1921],{"type":746,"content":1922},[1923],{"text":1924,"type":750},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":755,"content":1926},[1927],{"type":746,"content":1928},[1929],{"text":1930,"type":750},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":793,"attrs":1932,"content":1933},{"level":801},[1934],{"text":1935,"type":750},"Kneeling Quad/Hip Flexor Stretch",{"type":1870,"attrs":1937,"content":1939},{"order":1938},{"order":1873},[1940,1946,1952],{"type":755,"content":1941},[1942],{"type":746,"content":1943},[1944],{"text":1945,"type":750},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":755,"content":1947},[1948],{"type":746,"content":1949},[1950],{"text":1951,"type":750},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":755,"content":1953},[1954],{"type":746,"content":1955},[1956],{"text":1957,"type":750},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":793,"attrs":1959,"content":1960},{"level":801},[1961],{"text":1962,"type":750},"Cat/Cow",{"type":1870,"attrs":1964,"content":1966},{"order":1965},{"order":1873},[1967,1973,1979],{"type":755,"content":1968},[1969],{"type":746,"content":1970},[1971],{"text":1972,"type":750},"Start on all fours, neutral spine. ",{"type":755,"content":1974},[1975],{"type":746,"content":1976},[1977],{"text":1978,"type":750},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":755,"content":1980},[1981],{"type":746,"content":1982},[1983],{"text":1984,"type":750},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":793,"attrs":1986,"content":1987},{"level":801},[1988],{"text":1989,"type":750},"Thread the Needle",{"type":1870,"attrs":1991,"content":1993},{"order":1992},{"order":1873},[1994,2000,2006],{"type":755,"content":1995},[1996],{"type":746,"content":1997},[1998],{"text":1999,"type":750},"Start on all fours. ",{"type":755,"content":2001},[2002],{"type":746,"content":2003},[2004],{"text":2005,"type":750},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":755,"content":2007},[2008],{"type":746,"content":2009},[2010],{"text":2011,"type":750},"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":793,"attrs":2013,"content":2014},{"level":801},[2015],{"text":2016,"type":750},"Thread the Needle With a Twist ",{"type":1870,"attrs":2018,"content":2020},{"order":2019},{"order":1873},[2021,2026,2032,2038],{"type":755,"content":2022},[2023],{"type":746,"content":2024},[2025],{"text":1999,"type":750},{"type":755,"content":2027},[2028],{"type":746,"content":2029},[2030],{"text":2031,"type":750},"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":755,"content":2033},[2034],{"type":746,"content":2035},[2036],{"text":2037,"type":750},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":755,"content":2039},[2040],{"type":746,"content":2041},[2042],{"text":2043,"type":750},"Return to the starting position.",{"type":793,"attrs":2045,"content":2046},{"level":801},[2047],{"text":2048,"type":750},"Scorpion Stretch (Prone) ",{"type":1870,"attrs":2050,"content":2052},{"order":2051},{"order":1873},[2053,2059],{"type":755,"content":2054},[2055],{"type":746,"content":2056},[2057],{"text":2058,"type":750},"Begin lying down, arms out in T. ",{"type":755,"content":2060},[2061],{"type":746,"content":2062},[2063],{"text":2064,"type":750},"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":793,"attrs":2066,"content":2067},{"level":795},[2068],{"text":1810,"type":750},{"type":746,"content":2070},[2071,2073,2081,2083,2091],{"text":2072,"type":750},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2074,"type":750,"marks":2075},"range of motion improvements",[2076,2080],{"type":1167,"attrs":2077},{"href":2078,"uuid":48,"anchor":48,"custom":2079,"target":1170,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1278},{"text":2082,"type":750},". 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":2084,"type":750,"marks":2085},"Studies",[2086,2090],{"type":1167,"attrs":2087},{"href":2088,"uuid":48,"anchor":48,"custom":2089,"target":1170,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1278},{"text":2092,"type":750}," 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":793,"attrs":2094,"content":2095},{"level":795},[2096],{"text":1400,"type":750},{"type":746,"content":2098},[2099,2100,2106],{"text":1404,"type":750},{"text":1406,"type":750,"marks":2101},[2102,2105],{"type":1167,"attrs":2103},{"href":1410,"uuid":48,"anchor":48,"custom":2104,"target":1170,"linktype":13},{},{"type":1278},{"text":1414,"type":750},{"type":746,"content":2108},[2109],{"text":1765,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2111,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"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":2120,"title":2121,"plugin":43,"description":2122},"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":2124,"alt":2125,"name":7,"focus":7,"title":2125,"filename":2126,"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,[1442],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2137,"created_at":2138,"published_at":2139,"updated_at":2140,"id":2141,"uuid":2142,"content":2143,"slug":2312,"full_slug":2313,"sort_by_date":48,"position":2314,"tag_list":2315,"is_startpage":9,"parent_id":1211,"meta_data":48,"group_id":2316,"first_published_at":2317,"release_id":48,"lang":60,"path":1214,"alternates":2318,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2144,"faqs":2145,"title":2162,"topic":2163,"author":2178,"content":2179,"category":2296,"schedule":2304,"component":1196,"meta_info":2305,"cover_image":2308,"description":2307,"contributors":2311},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2146,2150,2154,2158],{"_uid":2147,"answer":2148,"question":2149,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2151,"answer":2152,"question":2153,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2155,"answer":2156,"question":2157,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2159,"answer":2160,"question":2161,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2164,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2176,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2165,"component":39,"meta_info":2173,"block_image":2174,"cover_image":2175,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2166,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2171,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2167,"component":118,"meta_info":2168,"meta_title":7,"block_image":2169,"cover_image":2170,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":743,"content":2180},[2181,2194,2199,2204,2216,2219,2224,2235,2238,2243,2254,2258,2262,2267,2280,2284,2293],{"type":746,"content":2182},[2183,2185,2192],{"text":2184,"type":750},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2186,"type":750,"marks":2187},"shadowboxing",[2188],{"type":1167,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"custom":2191,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2193,"type":750}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":793,"attrs":2195,"content":2196},{"level":795},[2197],{"text":2198,"type":750},"Why You Should Practice Shadowboxing With Hand Weights",{"type":793,"attrs":2200,"content":2201},{"level":801},[2202],{"text":2203,"type":750},"1. Speed",{"type":779,"attrs":2205},{"id":2206,"body":2207},"58589914-3cf9-454d-8369-7218c807f59a",[2208],{"url":2209,"_uid":2210,"image":2211,"component":816,"copyright_details":2215},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2212,"alt":2213,"name":7,"focus":48,"title":2213,"filename":2214,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":746,"content":2217},[2218],{"text":2152,"type":750},{"type":793,"attrs":2220,"content":2221},{"level":801},[2222],{"text":2223,"type":750},"2. Arm Endurance",{"type":779,"attrs":2225},{"id":2206,"body":2226},[2227],{"url":2228,"_uid":2229,"image":2230,"component":816,"copyright_details":2234},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":746,"content":2236},[2237],{"text":2156,"type":750},{"type":793,"attrs":2239,"content":2240},{"level":801},[2241],{"text":2242,"type":750},"3. Cardiovascular Conditioning",{"type":779,"attrs":2244},{"id":2206,"body":2245},[2246],{"url":2247,"_uid":2248,"image":2249,"component":816,"copyright_details":2253},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2250,"alt":2251,"name":7,"focus":48,"title":2251,"filename":2252,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":746,"content":2255},[2256],{"text":2257,"type":750},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":746,"content":2259},[2260],{"text":2261,"type":750},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":793,"attrs":2263,"content":2264},{"level":795},[2265],{"text":2266,"type":750},"Amp Up Your Training",{"type":746,"content":2268},[2269,2271,2278],{"text":2270,"type":750},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2272,"type":750,"marks":2273},"FightCamp Facebook Community",[2274],{"type":1167,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"custom":2277,"target":1170,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2279,"type":750}," and let me know.",{"type":793,"attrs":2281,"content":2282},{"level":795},[2283],{"text":1400,"type":750},{"type":746,"content":2285},[2286,2287,2292],{"text":1404,"type":750},{"text":1406,"type":750,"marks":2288},[2289],{"type":1167,"attrs":2290},{"href":1410,"uuid":48,"anchor":48,"custom":2291,"target":1170,"linktype":13},{},{"text":1761,"type":750},{"type":746,"content":2294},[2295],{"text":1765,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2297,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2302,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2303,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2298,"component":118,"meta_info":2299,"meta_title":7,"block_image":2300,"cover_image":2301,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2306,"title":2162,"plugin":43,"description":2307},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2309,"alt":2137,"name":7,"focus":48,"title":2137,"filename":2310,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1442],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2320,"created_at":2321,"published_at":2322,"updated_at":2323,"id":2324,"uuid":2325,"content":2326,"slug":2589,"full_slug":2590,"sort_by_date":48,"position":2591,"tag_list":2592,"is_startpage":9,"parent_id":1211,"meta_data":48,"group_id":2593,"first_published_at":2322,"release_id":48,"lang":60,"path":1214,"alternates":2594,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2327,"faqs":2328,"title":2320,"topic":2349,"author":2364,"content":2365,"category":2570,"schedule":2578,"component":1196,"meta_info":2579,"cover_image":2583,"description":2587,"contributors":2588},"21563324-6383-4226-86da-b9779cd26bde",[2329,2333,2337,2341,2345],{"_uid":2330,"answer":2331,"question":2332,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2334,"answer":2335,"question":2336,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2338,"answer":2339,"question":2340,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2342,"answer":2343,"question":2344,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2346,"answer":2347,"question":2348,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2350,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2362,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2351,"component":39,"meta_info":2359,"block_image":2360,"cover_image":2361,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2352,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2357,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2353,"component":118,"meta_info":2354,"meta_title":7,"block_image":2355,"cover_image":2356,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":2366},[2367,2380,2392,2397,2401,2435,2440,2444,2458,2483,2488,2492,2528,2545,2550,2554,2558,2567],{"type":746,"content":2368},[2369,2371,2378],{"text":2370,"type":750},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2372,"type":750,"marks":2373},"close-range",[2374],{"type":1167,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2379,"type":750}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":779,"attrs":2381},{"id":2382,"body":2383},"52fa91c7-90bf-43d9-8857-79752817914b",[2384],{"url":2385,"_uid":2386,"image":2387,"component":816,"copyright_details":2391},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2388,"alt":2389,"name":7,"focus":48,"title":2389,"filename":2390,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":793,"attrs":2393,"content":2394},{"level":795},[2395],{"text":2396,"type":750},"Rolling Punch Drill",{"type":746,"content":2398},[2399],{"text":2400,"type":750},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":752,"content":2402},[2403,2409,2415,2421],{"type":755,"content":2404},[2405],{"type":746,"content":2406},[2407],{"text":2408,"type":750},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":755,"content":2410},[2411],{"type":746,"content":2412},[2413],{"text":2414,"type":750},"Bend your knees until your thigh muscles are supporting your weight",{"type":755,"content":2416},[2417],{"type":746,"content":2418},[2419],{"text":2420,"type":750},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":755,"content":2422},[2423,2427],{"type":746,"content":2424},[2425],{"text":2426,"type":750},"Develop a steady rhythm, and then start mixing punches in",{"type":752,"content":2428},[2429],{"type":755,"content":2430},[2431],{"type":746,"content":2432},[2433],{"text":2434,"type":750},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":793,"attrs":2436,"content":2437},{"level":795},[2438],{"text":2439,"type":750},"Danger Close Drill",{"type":746,"content":2441},[2442],{"text":2443,"type":750},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":752,"content":2445},[2446,2452],{"type":755,"content":2447},[2448],{"type":746,"content":2449},[2450],{"text":2451,"type":750},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":755,"content":2453},[2454],{"type":746,"content":2455},[2456],{"text":2457,"type":750},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":746,"content":2459},[2460,2464,2466,2472,2474,2481],{"text":2461,"type":750,"marks":2462},"Key focus:",[2463],{"type":763},{"text":2465,"type":750}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2467,"type":750,"marks":2468},"hooks",[2469],{"type":1167,"attrs":2470},{"href":1640,"uuid":48,"anchor":48,"custom":2471,"target":1170,"linktype":13},{},{"text":2473,"type":750}," and ",{"text":2475,"type":750,"marks":2476},"uppercuts",[2477],{"type":1167,"attrs":2478},{"href":2479,"uuid":48,"anchor":48,"custom":2480,"target":1170,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2482,"type":750},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":793,"attrs":2484,"content":2485},{"level":795},[2486],{"text":2487,"type":750},"Rolling Thunder Drill",{"type":746,"content":2489},[2490],{"text":2491,"type":750},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":752,"content":2493},[2494,2508,2522],{"type":755,"content":2495},[2496,2500],{"type":746,"content":2497},[2498],{"text":2499,"type":750},"On a heavy bag, set an interval of your choosing",{"type":752,"content":2501},[2502],{"type":755,"content":2503},[2504],{"type":746,"content":2505},[2506],{"text":2507,"type":750},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":755,"content":2509},[2510,2514],{"type":746,"content":2511},[2512],{"text":2513,"type":750},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":752,"content":2515},[2516],{"type":755,"content":2517},[2518],{"type":746,"content":2519},[2520],{"text":2521,"type":750},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":755,"content":2523},[2524],{"type":746,"content":2525},[2526],{"text":2527,"type":750},"Rest for 1 minute in between each round to recover",{"type":746,"content":2529},[2530,2534,2536,2543],{"text":2531,"type":750,"marks":2532},"Tip",[2533],{"type":763},{"text":2535,"type":750},": Maintaining a calm and ",{"text":2537,"type":750,"marks":2538},"steady breath",[2539],{"type":1167,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"custom":2542,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2544,"type":750}," will help you establish your rhythm.",{"type":793,"attrs":2546,"content":2547},{"level":795},[2548],{"text":2549,"type":750},"Better, Faster, Stronger",{"type":746,"content":2551},[2552],{"text":2553,"type":750},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":793,"attrs":2555,"content":2556},{"level":795},[2557],{"text":1400,"type":750},{"type":746,"content":2559},[2560,2561,2566],{"text":1404,"type":750},{"text":1406,"type":750,"marks":2562},[2563],{"type":1167,"attrs":2564},{"href":1169,"uuid":48,"anchor":48,"custom":2565,"target":1170,"linktype":13},{},{"text":1761,"type":750},{"type":746,"content":2568},[2569],{"text":1418,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2572,"component":118,"meta_info":2573,"meta_title":7,"block_image":2574,"cover_image":2575,"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},[],[],"2023-01-19 00:00",{"_uid":2580,"title":2581,"plugin":43,"description":2582},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2584,"alt":2585,"name":7,"focus":48,"title":2585,"filename":2586,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1442],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2596,"created_at":2597,"published_at":2598,"updated_at":2599,"id":2600,"uuid":2601,"content":2602,"slug":2815,"full_slug":2816,"sort_by_date":48,"position":2817,"tag_list":2818,"is_startpage":9,"parent_id":1211,"meta_data":48,"group_id":2819,"first_published_at":2820,"release_id":48,"lang":60,"path":1214,"alternates":2821,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2603,"faqs":2604,"title":2596,"topic":2621,"author":2636,"content":2637,"category":2800,"schedule":2578,"component":1196,"meta_info":2808,"cover_image":2811,"description":2810,"contributors":2814},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2605,2609,2613,2617],{"_uid":2606,"answer":2607,"question":2608,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2610,"answer":2611,"question":2612,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2614,"answer":2615,"question":2616,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2618,"answer":2619,"question":2620,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2622,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2634,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2635,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2623,"component":39,"meta_info":2631,"block_image":2632,"cover_image":2633,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2624,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2629,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2630,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2625,"component":118,"meta_info":2626,"meta_title":7,"block_image":2627,"cover_image":2628,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":743,"content":2638},[2639,2652,2664,2669,2673,2683,2687,2692,2696,2700,2706,2716,2729,2734,2745,2748,2758,2759,2764,2777,2788,2797],{"type":746,"content":2640},[2641,2643,2650],{"text":2642,"type":750},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2644,"type":750,"marks":2645},"Aaron Swenson",[2646],{"type":1167,"attrs":2647},{"href":2648,"uuid":48,"anchor":48,"custom":2649,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2651,"type":750}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":779,"attrs":2653},{"id":2654,"body":2655},"0a18151c-90cf-40c6-926a-b258a15847a9",[2656],{"_uid":2657,"link":2658,"image":2660,"title":2662,"component":791},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2659,"linktype":13,"fieldtype":14,"cached_url":2659},"https://youtu.be/oMc52QTWo1A",{"id":2661,"alt":2662,"name":7,"focus":48,"title":2662,"filename":2663,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":793,"attrs":2665,"content":2666},{"level":795},[2667],{"text":2668,"type":750},"The Rebellious Age",{"type":746,"content":2670},[2671],{"text":2672,"type":750},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":779,"attrs":2674},{"id":2654,"body":2675},[2676],{"url":2677,"_uid":2678,"image":2679,"component":816,"copyright_details":2682},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2680,"alt":2644,"name":7,"focus":48,"title":2644,"filename":2681,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":746,"content":2684},[2685],{"text":2686,"type":750},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":793,"attrs":2688,"content":2689},{"level":795},[2690],{"text":2691,"type":750},"It’s Time To Spar",{"type":746,"content":2693},[2694],{"text":2695,"type":750},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":746,"content":2697},[2698],{"text":2699,"type":750},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":793,"attrs":2701,"content":2702},{"level":795},[2703,2705],{"text":2704,"type":750},"Humbling Experience and A New Life Path",{"type":777},{"type":779,"attrs":2707},{"id":2654,"body":2708},[2709],{"url":2710,"_uid":2711,"image":2712,"component":816,"copyright_details":2715},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2713,"alt":2644,"name":7,"focus":48,"title":2644,"filename":2714,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":746,"content":2717},[2718,2720,2727],{"text":2719,"type":750},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2721,"type":750,"marks":2722},"body shot",[2723],{"type":1167,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2728,"type":750}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":793,"attrs":2730,"content":2731},{"level":795},[2732,2733],{"text":2620,"type":750},{"type":777},{"type":779,"attrs":2735},{"id":2654,"body":2736},[2737],{"url":2738,"_uid":2739,"image":2740,"component":816,"copyright_details":2744},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2741,"alt":2742,"name":7,"focus":48,"title":2742,"filename":2743,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":746,"content":2746},[2747],{"text":2619,"type":750},{"type":779,"attrs":2749},{"id":2750,"body":2751},"ce079800-7842-415f-8625-1c76bcc86c9f",[2752],{"_uid":2753,"text":2754,"image":2755,"author":2756,"component":2757},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":746},{"type":793,"attrs":2760,"content":2761},{"level":795},[2762],{"text":2763,"type":750},"Inspirational FightCamp Trainers",{"type":746,"content":2765},[2766,2768,2775],{"text":2767,"type":750},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2769,"type":750,"marks":2770},"FightCamp Trainers",[2771],{"type":1167,"attrs":2772},{"href":2773,"uuid":48,"anchor":48,"custom":2774,"target":1170,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2776,"type":750}," have you covered.",{"type":779,"attrs":2778},{"id":2654,"body":2779},[2780],{"url":2781,"_uid":2782,"image":2783,"component":816,"copyright_details":2787},{"id":7,"url":7,"linktype":1579,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2784,"alt":2785,"name":7,"focus":48,"title":2785,"filename":2786,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":746,"content":2789},[2790,2791,2796],{"text":1404,"type":750},{"text":1406,"type":750,"marks":2792},[2793],{"type":1167,"attrs":2794},{"href":1410,"uuid":48,"anchor":48,"custom":2795,"target":1170,"linktype":13},{},{"text":1761,"type":750},{"type":746,"content":2798},[2799],{"text":1418,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2801,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2806,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2807,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2802,"component":118,"meta_info":2803,"meta_title":7,"block_image":2804,"cover_image":2805,"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":2809,"title":2596,"plugin":43,"description":2810},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2812,"alt":2596,"name":7,"focus":48,"title":2596,"filename":2813,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1442],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1196,"created_at":2823,"published_at":2824,"updated_at":2825,"id":2826,"uuid":2827,"content":2828,"slug":1196,"full_slug":2849,"sort_by_date":48,"position":446,"tag_list":2850,"is_startpage":9,"parent_id":2851,"meta_data":48,"group_id":2852,"first_published_at":2853,"release_id":48,"lang":60,"path":7,"alternates":2854,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2829,"component":2830,"meta_info":2831,"custom_content_list":2833},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2832,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2834,2839,2844],{"_uid":2835,"label":2836,"value":2837,"dev_id":2838,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2840,"label":2841,"value":2842,"dev_id":2843,"component":750},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2845,"label":2846,"value":2847,"dev_id":2848,"component":750},"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",[],1785892870049]