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THE

BOXING TRAINING
FOUNDATION
2013 Edition

Table of Contents
About the Coach ................................................................................................... 6
Boxing Training Foundation A Coaching Experience ............................................ 7
Welcome to Success ......................................................................................................................................... 7
Boxing Training Foundation The Objectives ..................................................................................... 9
Boxing Training Foundation How it Works .................................................................................... 12
Boxing Training Foundation Structure and Timetable .............................................................. 15
What Equipment You Need ....................................................................................................................... 19
The Heavy Bag.....................................................................................................................................................20
Boxing Gloves .......................................................................................................................................................25
Hand-Wraps/Bandages ..................................................................................................................................27
A Mirror ..................................................................................................................................................................29
Skipping Rope ......................................................................................................................................................31
Round Timer.........................................................................................................................................................33
Exercise Mat .........................................................................................................................................................34
The Golden Rules ........................................................................................................................................... 36
Before You Start ............................................................................................................................................. 38
Running for Boxers ............................................................................................................................................38
Nutrition for Boxers ..........................................................................................................................................39
Range in Boxing ..................................................................................................................................................41

Phase 1 The Warm Up ...................................................................................... 42


Introduction ..................................................................................................................................................... 42
The Warm Up Routine ................................................................................................................................. 44

Phase 2 Boxing Drills ........................................................................................ 45


Introduction ..................................................................................................................................................... 45
The Core Boxing Skills ................................................................................................................................. 49
Core Skill #1 The Boxing Stance..............................................................................................................49
Core Skill #2 The Jab.....................................................................................................................................53
Core Skill #3 The Straight Back Hand ..................................................................................................56
Core Skill #4 Moving In and Out .............................................................................................................59
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Core Skill #5 Moving Side to Side............................................................................................................63


Core Skill #6 Ducking ...................................................................................................................................66
Core Skill #7 The Lay Back ........................................................................................................................68
Core Skill #8 The Pivot.................................................................................................................................70
Foundation Drills ........................................................................................................................................... 73
Foundation Drill #1 Single Jab with Movement...............................................................................76
Foundation Drill #2 Multiple Jabs with Movement ........................................................................79
Foundation Drill #3 Jab and Straight Back Hand with Movement.........................................81
Foundation Drill #4 Incorporating the Duck and the Lay Back ..............................................84
Foundation Drill #5 Incorporating the Pivot ....................................................................................87
Foundation Drills A Final Word...............................................................................................................89
Mobility Drills.................................................................................................................................................. 90
Mobility Drill #1 Movement In and Out ...............................................................................................92
Mobility Drill #2 In and Out Combined with Ducking...................................................................93
Mobility Drill #3 In and Out Slipping Inside ......................................................................................94
Mobility Drill #4 In and Out Slipping Outside...................................................................................95
Mobility Drill #5 In and Out Rolling Inside ........................................................................................96
Mobility Drill #6 In and Out Rolling Outside .....................................................................................97
Mobility Drill #7 Diagonal Movement with Ducking.....................................................................97
Mobility Drill #8 Moving In Roll Out with a Sidestep ....................................................................98
Mobility Drill #9 Moving In Roll Inside with a Sidestep ...............................................................99
Mobility Drill #10 Moving In and Out with the Pivot ................................................................. 100

Phase 3 Shadow Boxing ...................................................................................101


Introduction ................................................................................................................................................... 101
Shadow Boxing Demonstration ............................................................................................................. 104

Phase 4 The Heavy Bag ....................................................................................107


Introduction ................................................................................................................................................... 107
Heavy Bag Demonstration ....................................................................................................................... 109

Phase 5 Jumping Rope .....................................................................................112


Introduction ................................................................................................................................................... 112

Phase 6 The Ton Up .........................................................................................115


Introduction ................................................................................................................................................... 115
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Demonstration .............................................................................................................................................. 118

Phase 7 The Warm Down ................................................................................122


Introduction ................................................................................................................................................... 122
Demonstration .............................................................................................................................................. 125

The Way Forward...............................................................................................132


Annex 1 The Gym Session ................................................................................134
Annex 2 The Warm Up ....................................................................................135
Annex 3 Dos and Donts of the Stance ............................................................136
Annex 4 Dos and Donts of the Jab ..................................................................137
Annex 5 Dos and Donts of the Straight Back Hand .........................................138
Annex 6 Dos and Donts of Moving In and Out ................................................139
Annex 7 Dos and Donts of Sidestepping .........................................................140
Annex 8 Dos and Donts of Ducking ................................................................142
Annex 9 Dos and Donts of the Lay Back .........................................................143
Annex 10 Dos and Donts of Pivoting ..............................................................144
Annex 11 The Foundation Drills .......................................................................145
Annex 12 The Ton Up ......................................................................................146
Annex 13 The Warm Down ..............................................................................147
Annex 14 Video Contents ................................................................................148

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www.myboxingcoach.com

Page 4

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Page 5

About the Coach


My name is Fran Sands. Boxing has been a massive
part of my life since I was 6 years old when my Dad
took my brother and me to the local amateur boxing
club. I had my first contest at the age of 11 and went
on to compete for a further 10 years, taking part in
60 contests. As well as being a regional champion
on numerous occasions, I reached national finals
and semi finals all of which culminated in my
representing my country at Under-19 level.

Having 'hung up my gloves' and after a break from the sport for a couple of years,
I returned as a coach at the same gym at which I had boxed. Since then I have
worked with hundreds of boxers over a 15 year period, from novice boxers up
through to international standard amateurs, providing advice and guidance both
in the gym and on fight night in the corner.

In 2010, I created the website www.MyBoxingCoach.com. I have published


many articles and videos on the skills and fitness of boxers, building an
invaluable repository of detailed, clear and consistent guidance for all who are
interested in the sport of boxing.

My primary aim in creating the

MyBoxingCoach website has been to recreate the methods and techniques that I
use in the boxing gym in the on-line environment. I have worked very hard to
achieve this aim and the users of the site have very much endorsed the success of
my approach.

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Page 6

Boxing Training Foundation A Coaching Experience


Video

Timed-point

00:00

Welcome to Success
Congratulations!

You have purchased no ordinary package here, your

discerning eye has picked out a true coaching experience! This package of
boxing coaching resources is the culmination of over 12 months of planning and
development, calling on over 35 years of boxing experience. Whatever your
motivation in buying The Boxing Training Foundation package, or BTF, I can
guarantee that it will open your horizons to the possibilities around this sport,
whether for competitive purposes, fitness development and weight-loss or selfdefense.

A competing boxer needs to be fit, very fit. Without the required level of
fitness, a boxer cannot maintain technique.

A boxer who cannot maintain

technique is a lamb to the slaughter. A boxer's fitness is a balance of aerobic


fitness (working with oxygen over an extended period of time and building
endurance) and anaerobic fitness (high-intensity effort where the muscles
work without oxygen using the body's energy stores, with ever-improving
recovery rates being key.) This balance of the aerobic and anaerobic fitness
means that as a method of maintaining a level of personal fitness and losing
weight, there are few fitness programs that can be as effective as that of a
boxer.

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Page 7

Alongside fitness is the need for a boxer to continually develop their skills
around 'hitting and not being hit'. The Boxing Training Foundation will provide
the carefully considered approach to establishing the basics of boxing, allowing
you to learn a highly technical sport at your own pace and giving you
practical

methods

to

follow

in

order

to

be

your

own

coach.

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Page 8

Boxing Training Foundation The Objectives

Video

Timed-point

04:57

When developing The Boxing Training Foundation, there were a series of key
objectives that I wanted to achieve:

I wanted to provide a set of resources that would make the benefits of


boxing training fully accessible to all, whatever their level of
knowledge or experience of the sport.

I wanted to create a true coaching experience. A training regime that


was practical, realistic and packed with benefits that could be gained
quickly and more importantly be enhanced over months and years.

Continuing the www.myboxingcoach.com philosophy, I wanted to


deliver detailed, consistent and specific coaching on what I believe to
be the key areas of boxing fitness and boxing skills required to
successfully establish the ideal basics.

I wanted to ensure that within a matter of a couple of hours you would be


self-sufficient in defining your future in terms of boxing skills and
boxing fitness. By this I mean that you will have a framework that you
can adapt, depending upon your needs, circumstances and even mood!
I wanted to provide unique boxing learning and fitness resources that
were head and shoulders above anything else available out there, and
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Page 9

would provide you with jaw-dropping value for money.

I wanted to provide an interesting alternative to the modern gyms that


offer tread mills, rowing machines, exercise bikes and weight machines.
In my experience, improving your physical fitness by learning a technical
discipline with a varied training program is much more likely to
culminate in a true change of lifestyle. There is a reason why so many
gym memberships lay dormant whilst the monthly fee continues to be
taken.

Having covered my main objectives in producing this package, I think it equally


important to define what The Boxing Training Foundation is not intended to
deliver:

I did not want to create a replacement for a boxing coach. If you


intend to undertake 'contact' with an opponent, that is you intend to hit a
fellow human being (and likely be hit yourself), then the tutelage of a
coach is simply irreplaceable and it would be irresponsible to try. If you
want to box competitively, go to a boxing club or boxing gym and
speak to the person in charge.

I did not want to create something that claimed to turn you from a raw
novice to a modern-day Muhammad Ali in '10 easy steps', 'a 12-week
program', or any other method of measurement for that matter. I have
more respect for basic human intelligence than this! Anybody who says
that a single product will be all that you need to learn everything about
boxing is, quite simply, talking crap; you know it and I know it. If I try to
cover too much, then I'll succeed only in diluting the quality of what I
deliver; this I cannot tolerate and YOU deserve better!

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I did not want to cover any of the 'hitting activities', such as sparring,
detailed fight tactics and strategy, pad sessions or detail on running,
nutrition or weight training; these are considerations for a more
'advanced' level. I do provide some basic advice on running and nutrition
within The Foundation (just enough to complement the core of the
package,) and if your curiosity cannot be contained then you can check
out the site where you'll find all kinds of information to plunder!

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Page 11

Boxing Training Foundation How it Works

Video

Timed-point

13:55

In order to deliver an outstanding digital coaching experience and achieve my


objectives, I knew that I had to come up with the answer to one very specific
question:
How could I reproduce the processes and methods that I use when
working with boxers in the gym environment when trying to establish
the basics, whether from new or as a rebuilding exercise of the existing
boxing style?
A really important balance to strike when learning boxing is to manage the
development of the skills as well as the fitness. The optimum approach is to
ensure that you feel small improvements in both areas at the end of each series
of sessions. I knew that to get the right answer to the question, that balance of
development was absolutely vital (controlled skills development alongside the
sheer hard work of the fitness.) I also knew that we would be working the basics
here, and 95% of what the champs do are the basics, they just do them very
well.

I knew that video alone would not be the answer as it simply does not deliver the
breadth of information and overall structure that I would need to provide in
order to allow you have all that you need to get 'up and running.' What I had to
do was provide a central spine from which I could deliver a consistent, logical
and concise coaching experience, combining detailed video-based coaching
alongside other written and web-based resources. All of this together would
provide masses of quality, relevant information and advice delivered without
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Page 12

causing 'information overload. Alongside this, I needed to provide options to


enable additional questions you have to be answered.

In order to deliver all of this I have put in place three connected resources:
The BTF Manual. This is your reference point and provides the context
for everything that you will learn. It not only provides the structure for
how the videos are to be used, but also how other resources on the
MyBoxingCoach website and elsewhere will aid your progress. The
eBook expands upon and enhances the video presentations and provides
the context for the information from the site to be delivered at just the
right time. In order to deliver the link from the eBook to the different
parts of the video, Ive inserted the following marker to indicate the
relevant Video and the Timed-point in the video for you to scroll to:

Video

Timed-point

00:00

The BTF Videos. If you've been a regular visitor to the site, then you'll
have a full understanding of the simple and clear approach that I take
during video demonstrations. For the Boxing Training Foundation, I've
gone a step further and really opened up my detailed demonstrations to
incorporate full on action sequences at competition speed, providing the
'golden ticket' to successfully learn the skills and develop the fitness.
There are 6 videos, giving a total of around 3 hours and 40 minutes of topline advice and instruction. The timed points are available on each video
page on the site and Annex 14 provides a list of all of the timed points
throughout all of the videos.

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Page 13

The website and my time and expertise. If you can't find the answer that
you are looking for in the existing articles and comments, then I'm always
available to provide additional assistance wherever possible. An email or
a comment will always be opened and read and every effort will be made
to respond you ask, I answer. Any questions or comments you have, let
me know by dropping me an email. Whilst I can't promise to respond to
every email individually (although I always strive to do this) I can
promise to address common issues in other ways, such as posts on the
site.
The first two resources provide the bulk of the coaching and guidance. There are
sections within this book that correspond with each of the headings above. Each
section will provide a timed-point to the point on the video where you can find
the relevant descriptions and demonstrations. Each section may also contain
links to associated/supportive content on MyBoxingCoach or on other carefully
chosen sites.

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Page 14

Boxing Training Foundation Structure and Timetable

Video

Timed-point

17:25

The Boxing Training Foundation is intended to be practical. There are


other products out there that lay-down a 12-week plan, 28 days to success or
10 easy steps. Others offer highly structured and 'professional' approaches to
becoming a champion. The reality of boxing is that most boxers, and by 'most
boxers' I mean most competitive amateur and many professional boxers, are
fortunate if they get between 2 and 4 weeks notice for an upcoming fight, and
often less. This means that an all-round level of fitness is required over a
prolonged period, and this is augmented in the week running up to the fight
with some speed development work.

So, the timetable and approach that I have put together is largely the
same as I would stipulate for competing boxers, excluding the 'contact'
elements and other advanced work for the more experienced/tournament
targeted fighters. The aim of taking this approach is for you to obtain the
exact same benefits that a competing boxer attains; speed, strength, skill,
stamina, suppleness, power and physique, and maintain this as the norm
with continued skills development.

The key points then:

There will be 3 sessions per week, ideally on a Monday, Wednesday


and Friday.

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Page 15

Tuesday and Thursday, a 3-mile run ending with a short sprint is ideal.

Saturday and Sunday will be rest days.

Rounds will be of 2 minutes duration.

Rest periods will be of 1-minute duration.

This approach is flexible and indeed I would expect you to adapt the
approach where necessary to fit your particular circumstances and rate of
improvement. For example you may prefer to train on a Tuesday, Thursday
and Saturday. Or you may wish to increase the round length to 3-minute
duration as your fitness develops.

However, structure and commitment within the session is nonnegotiable.

When you have made the decision to complete a training

session, you must put 100% effort into that session, even if you don't feel
like you are 'In the zone.' Apply structure to the session then demonstrate
self-discipline to see that structure through and you WILL gain the benefits
on offer. Boxers must maintain discipline, both mental and technical.

The BTF session consists of 7 phases is shown in the table below (Go to
Annex 1 to find a version that you can print and put up on the wall of your
gym):

Phase
1
2
3
4
5

Activity
Warm Up
Boxing Drills
Shadow Boxing
Heavy Bag
Jumping Rope/Skipping

Format/Duration
8 minutes
3 x 2 minute rounds
3 x 2 minute rounds
3 x 2 minute rounds
3 x 2 minute rounds

Rest Period
1 minute
1 minute
1 minute
1 minute
1 minute

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6
7

Strength Training/Ton Up
Warm Down

4 minutes
10 minutes

1 minute
1 minute

Each of these phases is broken down into as much detail as you will require. You
should be able to spot right away though that this is not your average fitness
regime. It is interesting and varied and ideal for avoiding the boredom factor
that extinguishes the fitness ambitions of so many!

On a final note, if you are working alongside a partner we can make some
small adjustments to make the Boxing Training Foundation fit your needs.
Boxing is an individual sport, but the training need not be. In order to
configure the Boxing Training Foundation to meet the needs of working as a pair,
here are the simple alterations that you should apply:

During Phase 2 (Boxing Drills), you can work facing each other with one
throwing the shots and the other holding the back hand up as a pad to
'catch' the shots (no hitting each other in the head!) Taking this approach
on the boxing drills gives you a more realistic live target to work with
and will assist in developing your range-finding ability.

During Phase 4 (Heavy Bag) and Phase 5 (Jumping Rope), if you only
have one heavy bag to work on, then one of you use the bag and one of
you complete your skipping. This does mean that the person skipping
will have to do so in their hand wraps, but this is a minor discomfort and
you can go on the bag first next time around. This is in the interest of
sharing the misery.

All of the other phases can be completed together, with ample


opportunity to support each other during the challenges that come along
with the Boxing Training Foundation.
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Page 17

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Page 18

What Equipment You Need

Video

Timed-point

24:29

In defining what equipment you need in order to put in place this Boxing Training
Foundation, I am assuming that you want to undertake the training in your home
environment. If you have access to a gym, then that's great as there will be savings,
but even without access to an equipped gym, the costs involved in setting up your
own space are far from prohibitive.

Here is a list of 7 items that I recommend you get hold of in order to gain the
maximum benefits from the Boxing Training Foundation is:

Heavy bag/punch bag


Boxing gloves
Hand-wraps/bandages
Mirror
Skipping rope
Round timer
Padding/mat

As simple as that, and not particularly expensive to gather the items, especially as this
is an investment for the long-term. Much of this equipment will not need to be
replaced for many years. Let's now look in some detail at each item on the list.

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Page 19

The Boxing Training Foundation

The Heavy Bag


The Heavy Bag
The presence of a heavy bag is what defines a boxing gym. Many gyms retain
bags that have been part of the furniture for many years, complete with running
The presence of a heavy bag is what defines a boxing gym. Many gyms retain bags that
repairs administered with duct tape following years of impacts from the patrons.
have been part of the furniture for many years, complete with running repairs
A heavy bag is pretty crucial to the Boxing Training Foundation, so it's important
administered with gaffer tape following years of impacts from the patrons. A heavy bag is
that I provide some information on the bag and the options available.
pretty crucial to the Boxing Training Foundation, so it's important that I provide some

information on the bag and the options available.


Unleashing big shots on a heavy bag gives so many benefits. The heavy bag
allows you to use different styles and techniques, either moving side to side
Unleashing big shots on a heavy bag has so many benefits for the user. The heavy bag
and pinging long-range shots, or stepping in close and using crunching short and
allows you to use different styles and techniques, either moving side to side and pinging
mid-range hooks and uppercuts. The bag can be used to improve speed,
long-range shots, or stepping in close and using crunching short and mid-range hooks and
strength and endurance by configuring the rounds, punching rate and
uppercuts. The bag can be used to improve speed, strength and endurance by
punching style accordingly. Its also a great way to relieve the stress at the end of
configuring the rounds, punching rate and punching style accordingly. Its also a great way
a hard day. As an additional bonus, you dont need much floor space for using a
to relieve the stress at the end of a hard day. As an additional bonus, you dont need
heavy bag, as you need never be any more than a few centimetres out of
much floor space for using a heavy bag, as you need never be any more than a few
punching range.
centimetres out of punching range.
There are a number of different types of heavy bag.
There are a number of different types of heavy bag. Things have
Things have moved on a pace since ubiquitous free-hanging
moved on a pace since ubiquitous free-hanging bag made famous
bag made famous on the old boxing films (except Rocky,
on the old boxing films (except Rocky, where he used half a cow
where he used half a cow carcassit takes all sorts I guess)
carcassit takes all sorts I guess.) Modern punching equipment
Modern punching equipment includes the angled hanging
includes the angled hanging bag, maize bag, wall-mounted pad
maize
bag,shaped
wall-mounted
pad foam
systems
and even
systems andbag,
even
person
high density
free-standing
person
highgood
density
free-standing
objects
objects complete
withshaped
chiselled
looksfoam
and ripped
six-pack.
But,
complete choices
with chiseled
good
ripped
six-pack.
do these additional
actually
offerlooks
any and
benefit
beyond
that
But,
these heavy
additional
offered by the
olddofaithful
bag?choices actually offer any benefit
beyond that offered by the old faithful heavy bag?

I have used many different styles of bag over the years. The traditional type of heavy bag,
have used
many
bag
overThe
thebag
years.
The
traditional
typefrom
of
such as thatI shown
above,
is different
what we styles
expectofto
see.
itself
is generally
hung
heavy
bag, such
as that
shown above,
is what we
expect to see. The bag itself is
a wall mounted
bracket
or from
an available
cross-beam
or rafter.
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Page 20

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www.MyBoxingCoach.com

generally hung from a wall mounted bracket or from an available cross-beam or


rafter.
The Boxing Training Foundation
The Boxing Training Foundation

Obviously, if you are going to use a wall bracket (left), it

Obviously,
if you
are going
to use
a wall
bracketto(left),
Obviously, if you are going
to use
a wall
bracket
(left),
it needs
be it needs to be

needs to be fixed very securely to the wall using the


fixed
veryusing
securely
the wall using the
recommended
fixings. After
fixed very securely to the
wall
thetorecommended
fixings.
recommended
fixings.
After all, the more
you hit After
a bag,
all, the more you hit a bag, the more developed your punching skill.
all, the more you hit a the
bag,
thedeveloped
more developed
your
punching
skill.
more
your punching
skill.
The more
you
The more you develop your punching skill, the more power you
punching
morepower
power you
you
The more you developdevelop
your your
punching
skill,skills,
the the
more
generate. I can imagine few things more embarrassing than to develop all of that
generate.
I can imagine embarrassing
few things more embarrassing
than to develop
all of
I can imagine
few things
than tobydevelop
all bracket.
of that
punching
power more
only to be rendered unconscious
a falling wall
that punching power only to be knocked out by a falling wall bracket!

ower only to be rendered unconscious by a falling wall bracket.

A similar option to the heavy bag is the angled punch bag. The
A similar option to the heavy bag is the angled
angled punch bag (right) allows some nice variations as you
ption to the heavy
the
angled
punch
bag. allows
The
punch bag
bag. is
The
angled
punch
bag (right)
develop your repertoire of punches, particularly the hooks and
nch bag (right)some
allows
some asnice
variations
as you
nice variations
you develop
your repertoire
uppercuts at various ranges. The bag that I use in Phase 4 of the
punches,
particularly
the hooks
uppercuts
our repertoire of
ofBoxing
punches,
particularly
theandhooks
andat
Training Foundation is an angled punch bag. For the
various
ranges.
The bag
that Iinuse
in Phase
4 ofthe
the
at various ranges.
The
bag
I use
Phase
4 of
purposes
of thethat
Boxing
Training
Foundation,
I would recommend
Boxing Training Foundation is an angled punch bag.
using
conventional
or the For
angled
ining Foundation
is a an
angled heavy
punchbag
bag.
thepunch bag, both are
For the purposes of the Boxing Training
perfectlyFoundation,
fine for our purposes.
f the Boxing Training
I would recommend
Foundation, I would recommend using a

nventional heavy
bag or the
angled
punch
bag, punch
both are
conventional
heavy
bag or
the angled
bag,

In terms of the quality of the bag, you should ensure that the leather hide is hard-wearing

e for our purposes.


both are perfectly fine for our purposes.

and that the weight is substantial enough to not move too dramatically from a single power

shot. Bags are traditionally filled with cloth rags, packed in tightly to ensure an appropriate
In terms of the quality of the bag, you should ensure that the leather hide is
the quality of the
bag,ofyou
shouldwhen
ensure
the leather
hide is that
hard-wearing
degree
resistance
the that
shot lands.
Its important
there is some give in the
hardwearing and that the weight is substantial enough to not move too
bag, however
slight
be.too
I'ddramatically
also recommend
using
a bag power
that has chain fixings,
e weight is substantial
enough
to this
not may
move
from
a single
dramatically from a single power shot. Bags are traditionally filled with cloth
typerags,
that has
the hanging
loops
from
same material as the bag
are traditionallyrather
filledthan
withthe
cloth
packed
in tightly
to made
ensure
anthe
appropriate
rags, packed in tightly to ensure an appropriate degree of resistance when the
itself. In my experience, the chain version are the far more hard-wearing and longeresistance when
the
shotWhen
lands.
Its important
there
is some
insome
the
shot
lands.
you launch
punches at that
bag, its
important
thatgive
there is
lasting of the two.
ver slight this may
I'dbag,
also
recommend
using
bag
that go
hasfilling
chain
givebe.
in the
however
slight this
mayabe.
So dont
the fixings,
bag with

sand!the hanging loops made from the same material as the bag
the type that has
A word of warning, when using a bag your hands should be well protected with
my experience, bandages/wraps
the chain version
are the The
far more
hard-wearing
longerand gloves.
high impact
nature of and
punching
a bag can cause

e two.

degenerative problems if the bag is too hard and the hand protection is not appropriate, so
Francis
make sure that you avoid hand problems by gettingAll
theRights
rightReserved
bag and
theJ Sands
right choice of
www.myboxingcoach.com

hand protection (which we'll cover in a moment).


21
warning, when using a bag your hands Page
should
be well protected with

wraps and gloves.

The high impact nature of punching a bag can cause

ve problems if the bag is too hard and the hand protection is not appropriate, so

I'd also recommend using a bag that has chain fixings, rather than the type
that has the hanging loops made from the same material as the bag itself. In my
experience, the chain version is the far more hardwearing and longer-lasting of
the two.
A word of warning, when using a bag your hands should be well protected
with bandages/wraps and gloves. The high impact nature of punching a bag
can cause degenerative problems if the bag is too hard and the hand protection is
not appropriate, so make sure that you avoid hand problems by getting the right
bag and the right choice of hand protection (which we'll cover in a moment.)
The Boxing Training Foundation

So,
about
the the
otherother
options
that Ive
mentioned?
A
So,what
what
about
options
that
Ive mentioned?
A maiz

maize
(left) or
is tear-drop
a pear or tear-drop
(left) isbag
a pear
shaped shaped
stitchedstitched
leather bag. It come

leather
bag.
It comes
a range
of colours
and sizes,tend to be class
range of
colours
andinsizes,
although
traditionally
although traditionally tend to be classed as be small

be small (approximately 15kg) or large (30kg+). Due to the sha

(approximately 15kg) or large (30kg+). Due to the shape

the bag and the nature of the filling, it has a unique response and

of the bag and the nature of the filling, it has a unique

when hit with a shot. When a heavy shot is landed, the bag ab

response and feel when hit with a shot. When a heavy

power without the spring that is present with most heavy bags.

shot is landed, the maize bag absorbs power without


the give that is present with most heavy bags.

The shape of the maize bag means that there is a much greater range of hook

The shape of the maize bag means that there is a much greater range of hooks

uppercuts available to you. Short and medium range hooks and uppercuts, combine

and uppercuts available to you. Short and medium range hooks and uppercuts,

body movements and footwork techniques, provide the backbone of any infighting ta

combined with body movements and footwork techniques, provide the backbone

Infighting is what I'd classify as a more advanced boxing technique, but the B

of any infighting tactics. Infighting is what I'd classify as a more advanced boxing

Training Foundation
does
'openFoundation
the door'does
for you
understand
infighting
and as su
technique,
but the Boxing
Training
'opentothe
door' for you
to
important that
you can
see
what
the maizethat
bag
might
dowhat
for you
in the future.
understand
infighting
and as
such
it's important
you
can see
the maize
bag might do for you in the future.

A maize bag is a much more solid object than a heavy bag. When assaulting the

A maize bag is a much more solid object than a heavy bag. When assaulting

bagmaize
with bag
short,
hooks
andand
uppercuts,
reallydoes
does
create some very
the
with explosive
short, explosive
hooks
uppercuts, it
it really
create
impacts on the hands.

Even with appropriate hand protection in the for


All Rights Reserved Francis J Sands

www.myboxingcoach.com
bandaging/wraps, the stresses and impacts mean that the
bag is not so practical to u

22 to complete say 6 x 3 minute rounds on a


too many rounds in succession. Page
Aiming

bag is going to be tough going and with the best will in the world could

counterproductive. It is more beneficial to mix in a couple of rounds on a maize ba

some very high impacts on the hands. Even with appropriate hand protection in
the form of bandaging/wraps, the stresses and impacts mean that the maize bag
is not really practical to use for too many rounds in succession. Aiming to
complete say 6 rounds on a maize bag is going to be very tough going and with
the best will in the world could prove counterproductive. It is more beneficial to
mix in a couple of rounds on a maize bag into youre the main bag routine, maybe
a 3 rounds to 1 ratio of heavy bag to maize bag.
If you can spare the floor space, and your budget can withstand the cost, owning
both a heavy bag/angled hanging bag and a maize bag would offer a very
dynamic, power-biased home gym set up. The use of pivots and sidesteps to
generate leverage for short and mid-range hooks and uppercuts means that the
bag is excellent when focusing on developing the punching muscle-groups.

Something that you shouldThe


be Boxing
awareTraining
of is that
the heavy bags and even more so
Foundation
maize bags are very heavy and require chains to hang them. As with the heavy

Something that you should be aware of is that the heavy bags and even more so maize

bag,are
usevery
a crossbeam
wall-bracket
secure
fixing
a maize
bag. bag,
Lifting
bags
heavy andorrequire
chains as
to ahang
them.
Asfor
with
the heavy
usea a
maize bagoron
to the chains
is a two-person
job. bag.
It is not
really
practical
toto
cross-beam
wall-bracket
as a secure
fixing for a maize
Lifting
a maize
bag on
the
chains isa aheavy
two person
job.a maize
It is not
really
practical
alternate
heavy bag and
alternate
bag and
bag
on the
same tobracket
or across-beam.
If I a
maize
on the same
bracket
or cross-beam.
I were
restricted
to one
werebag
restricted
to one
bracket/fixing,
thenIf Id
always
go with
thebracket/fixing,
heavy bag
then Id always go with the heavy bag or angled hanging bag.

or angled hanging bag rather than the maize bag.

In terms of the wall-mounted pad system (left), I feel that

In terms of the wall-mounted pad system (left), I feel

unless you are working to a generous budget and you have

that unless
areavailable,
working to
a generous
and
ample
floor you
space
these
pieces budget
of equipment
you have
ample floor
available,
pieces
should
be reserved
for aspace
full-sized
gym. Athese
key benefit
of of
this
type
of system
is thatbeit reserved
encourages
boxer to combine
equipment
should
forthe
a full-sized
gym.
effective
footwork
with
dynamic
body
movements
and a
A key benefit
of this
type
of system
is that
it encourages
varied range of punches. A drawback is that there is very

the boxer to combine effective footwork with dynamic

little give when your shots land and as such is impractical for

body movements and a varied range of punches. A

use for a prolonged period, this is not true of a conventional

drawback is that there is very little give when your

heavy bag or angled hanging bag.

All Rights Reserved Francis J Sands


www.myboxingcoach.com
Another modern piece of equipment is the free-standing
human

Page
23 plastics and rubbers and complete
target, made from high
density
with life-like body shape and target areas (left).

Ive seen these

pieces of equipment in gyms over the years. In principle, the idea is


sensible, but in my experience what tends to happen is that people

effec

varie
little
shots land and as such is impractical for use for a prolonged period, this is not

use f

true of a conventional heavy bag or angled hanging bag.

heav

Another modern piece of equipment is the freestanding

Another mo

human target (right), made from high-density plastics

target, made

and rubbers and complete with life-like body shape and

with life-like

target areas. Ive seen these pieces of equipment in gyms

pieces of eq

over the years. In principle, the idea is sensible, but in my

sensible, bu

experience what tends to happen is that people

constantly s

constantly strike the target under the chin with

temptation is

uppercuts, the temptation is just too great. Over time,


this focused assault can lead to damage to the neck and

to damage

ultimately a complete decapitation, generating the rather

generating t

disconcerting situation of a mock human head bouncingbouncing


across theacross
floor ofthe floor of the g

expensive
the gym. My own view is that this piece of equipment is an
expensiveluxury
luxury that I feel ad

conventional
punch bags. They s
that I feel adds little, if any, additional value to that provided
by conventional
punch bags. They sure look good though.

There is a tutorial on using the pu


There is a tutorial on using the punch bag in Phase 4 of the Boxing Training
Foundation. In the meantime, below is what is known as the Associated
Resource box. Throughout this eBook you will find these boxes and in them you
can click a link to take you to some relevant information on the website. In this
case you can access an article that provides a bunch of information on buying a
punch bag, along with some links to various products.

Associated Resources:
Buying a Punch Bag What to Know!

All Rights Reserved Francis J Sands


www.myboxingcoach.com

Page 24

Boxing Gloves
Having described the hitting equipment that we use within the BTF, the next step
The Boxing Training Foundation
is to cover the kind of hand protection we need to use, starting with boxing

Gloves

gloves. There is a range ofThe


boxing
gloves available, and in this section Ill help
Boxing Training Foundation
you get the pair thats right for you.

Boxing Gloves

Given that within the Boxing Training Foundation we are are aiming

Given
thatwithin
within
Boxing
Training
Foundation
Given that
the the
Boxing
Training
Foundation
we are we
are are
aiming

to work on a punch
bag
(i.e.
are bag
not covering
sparring
or
aiming
on we
abag
punch
not
covering
to work to
onwork
a punch
(i.e. we (i.e.
are we
not are
covering
sparring or
competition), I would
recommend
purchasing
a pair aofpair
bag
gloves,
competition),
I would recommend
purchasing
of bag
gloves,
sparring
or competition),
I would
recommend
purchasing
also
referred
to gloves,
as Bag
bag mitts.
Bagare
gloves
the cheapest
option
a
pair
ofmitts.
bag
also
referred
to are
ascheapest
bag
mitts.option
Bag
also referred to as
bag
gloves
the

and the most practical for using against a heavy bag. They tend to

gloves are
cheapest
option
and the
mostThey
practical
and the most practical
for the
using
against
a heavy
bag.
tendforto

go up to 10oz to 12oz in weight and are available in a range of

using against a heavy bag. They tend to go up to 10oz to

go uptotosuit10oz
to 12oz
in on
weight
and have
are available
in a range
colours
any taste.
Options
bag gloves
moved on significantly
overof
the
12oz in weight and are available in a range of colours to suit any taste. Options

years from
the traditional
style
bag glove
thatmoved
has no wristband
and very compact,
thin
to suit any taste.
Options
on bag
gloves
have
on significantly
over the

on bag gloves have moved on significantly over the years from the traditional

padding (above).

om the traditional style bag glove that has no wristband and very compact, thin
style bag glove (above) that has no Velcro wristband or laces and very compact,

(above).

thin padding.
Also available now are a range of hybrid gloves that take
design elements from the competition glove range, that is

support
around the
wristare
anda Velcro
Also
range strapping
of hybrid
ailable now are
a available
range
ofnow
hybrid
gloves
that
take(right),

and

combined
these with
characteristics
of thefrom
traditional bag
gloves (right)
thatthe
take
design elements

elements fromglove.
the The
competition
glove range, that is
common characteristic across the range
the competition glove range i.e. support around

of bag

around the wrist


Velcro
strapping
gloves and
tends to
be a reduced
level of(right),
paddingand
in the knuckle area.
the wrist and Velcro strapping, and combined

The reduced level of

really allows youoftothe


feeltraditional
the impact ofbag
the shots. However, and another word of
ed these with padding
the
characteristics
these with the characteristics of the traditional
warning here, bag gloves are entirely unsuitable for use during any kind of contact activity,
The common characteristic
across
the range
of bag
bag glove.
The
common
characteristic
namely sparring, so dont start hitting anyone in the mistaken belief that the gloves are

across the
range
bagnot.
gloves
to be a reduced
level reduced
of paddinglevel
in the
ends to be a designed
reduced
ofofpadding
in tends
the knuckle
area. The
of
forlevel
that,
they
are
knuckle
area.the
Theimpact
reducedof
level
padding However,
really allowsand
you to
feel theword
impact
really allows you
to feel
theofshots.
another
of
of the
shots. bag
However,
and another
word
of warning
here, main
bag suppliers
gloves are
Whenare
choosing
gloves, I tend for
to go
withduring
a pair from
of the
in the
here, bag gloves
entirely
unsuitable
use
anyone
kind
of contact
activity,
entirely unsuitable for use during any kind of contact activity, namely

sport such as Everlast, Lonsdale, Tuf-Wear, Grant or BBE. Some of these outfits have
sparring, so dont
start hitting anyone in the mistaken belief that the gloves are

sparring,
so dont
start hitting anyone
in the for
mistaken
beliefand
that
the
been
designing
and manufacturing
boxing gloves
a long time,
Ive
yetgloves
to findare
a pair

d for that, theyproduced


are not.with any particular design deficiency.
designed for that, they are not!

This said, there is a considerable personal

preference aspect in terms of the feel of the glove and as suchAll


there
is some
trial
andJerror
Rights
Reserved
Francis
Sands
involved. I for instance dislike those bag gloves that for some reason
have the thumb
www.myboxingcoach.com

hoosing bag gloves, I tend to go with a pair from one of the main suppliers in the

removed, I just dont get it. I know that I doPage


not 25
like open-thumbed gloves, but I only found

ch as Everlast,
Lonsdale,
Tuf-Wear,
Grant
or BBE.
have
out that
I did not like
these gloves
after trying
a pair. Some
You mayof
be these
perfectlyoutfits
happy with
your

signing and manufacturing boxing gloves for20a long time, and Ive
yet to find a pair
All Rights Reserved Francis J Sands
www.MyBoxingCoach.com

d with any particular design deficiency. This said, there is a considerable personal

When choosing bag gloves, I tend to go with a pair from one of the main
suppliers in the sport such as Everlast, Lonsdale, Tuf-Wear, Grant or BBE. Some
of these outfits have been designing and manufacturing boxing gloves for a long
time, and Ive yet to find a pair produced with any particular design deficiency.
This said, there is a considerable personal preference aspect in terms of the
feel of the glove and as such there is some trial and error involved. I, for
instance dislike those bag gloves that for some reason have the thumb removed, I
just dont get it! I know this, but I only knew this after trying a pair of gloves
with no thumb. You may be perfectly happy with your thumbs being exposed to
the elements. As I say, personal preference.
Finally, having bought a pair of boxing bag gloves, I always give myself time to
settle in with them, aiming to complete at least about 50 rounds of bag
work before I decide whether they are the ones for me or not. I have to say
though, there is not an awful lot that can go wrong here, so don't get too caught
up in a selection crisis. Pick a pair of gloves and give it a go!
There are a whole range of boxing gloves available on the market, and if you are
a concert pianist or a surgeon, you may wish to invest in something with a little
more padding such as a pair of 16oz or 18oz sparring gloves.

For more

information on boxing gloves of all kinds, check out the link below:

Associated Resources:
6 Things to Know About Boxing Gloves

All Rights Reserved Francis J Sands


www.myboxingcoach.com

Page 26

Hand-Wraps/Bandages

Never, ever hit a punch bag without appropriate hand protection. Dont even
be tempted to have a little pop as you walk past. The damage that you can do to
the hands if you dont have them well wrapped/bandaged and protected with
gloves is immense. Im not talking about nasty little cuts and abrasions here, Im
talking about disintegrated knuckles and shattered metacarpals where the
damage is so grave that the hand is permanently disfigured and will never
function properly again.
There is a range of options available when it comes to hand protection, none of
which are going to break the bank, so theres no excuse for not avoiding pain
and problems. When you notice a boxer at the end of a big fight, theyve taken
The Boxing Training Foundation
off their gloves and underneath are very tightly packed, solid bandaging,

gleaming
andfor
trimmed
to perfection.
This isprofessional
a special effortand
for amateur
the fight. boxers alike t
a specialwhite
effort
the fight.
In gym time,

In
gym more
time, practical.
professional Hand
and amateur
boxers
alike tendintothe
be main
much by
more
much
protection
is covered
the following opti
practical. Hand protection is covered in the main by the following options:

Crepe bandages

Crepe bandages

Hand wraps

Hand wraps

Gel-filled under gloves.

Gel-filled under gloves.

Crepebandages
bandages
were
the standard.
Crepe
(left)
wereforformany
many years
years the

standard.
They pharmacies/drug-stores
are
available
at
most
available at most
and are very hard

pharmacies/drug-stores
and are so
verylong
hardwearing.
You can have any colour,
as its white (right), a
You can have any colour you like so long as its

purchasing the basic cotton version as there is no elasticity

white, and avoid purchasing the basic cotton version

and they really can become quite uncomfortable on the h

as there is no elasticity in these and they really can

helpful to make a small incision at one end of the bandage

the thumb to be threaded through; this makes the


process
ofFrancis
wrapping
All Rights
Reserved
J Sands the hands
www.myboxingcoach.com

Page 27

The bandage should be about 7-10cm wide, but should be as long as is availabl
4-5 metres. The length is important because the ideal way to wrap the hands
the bandage in between the fingers and some way up the wrist.

Feeding the b

Crepe bandages were for many years the standard.

They are

available at most pharmacies/drug-stores and are very hard-wearing.


You can have any colour, so long as its white (right), and avoid
become quite uncomfortable
on the
hand.
helpful
to make
small
purchasing
the
basicIts
cotton
version
as athere
isincision
no elasticity in these
at one end of the bandage
to allow
to be
threaded
through;on
this
and they
reallythe
canthumb
become
quite
uncomfortable
the hand. Its
makes the process of wrapping
hands
helpful tothe
make
a easier.
small incision at one end of the bandage to allow

the thumb to be threaded through; this makes the process of wrapping the hands easier.
The bandage should be about 7-10cm wide, but should be as long as is available,

The bandage
shouldThe
be length
about is
7-10cm
wide,
but should
be as
long
is available,
usually
usually
4-5 metres.
important
because
the ideal
way
to as
wrap
the
4-5 metres.
Thethe
length
is important
because
the idealand
way
to wrap
hands is to feed
hands
is to feed
bandage
in between
the fingers
some
way the
up the
the bandage
in the
between
the fingers
some way
up the
Feeding
wrist.
Feeding
bandages
throughand
the fingers
prevents
thewrist.
bandages
ridingthe bandages
through
the fingers
thebag,
bandages
riding up
the hand
hitting
up
the hand
when prevents
hitting the
thus avoiding
leaving
the when
knuckle
areathe bag, thus
avoiding leaving
the
knuckle
area
unprotected.
A key
benefit
of the
basic
bandage is that
unprotected.
A key
benefit
of the
basic
bandage is that
a layer
of thin
foam
can be
a layerunderneath
of thin foamthe
can
be placed
underneath
the bandage for additional protection.
placed
bandage
for additional
protection.
Hand-wraps (left)
(left) are
area a
more
modern
progression
Hand-wraps
more
modern
progression
of theof the crepe
bandage.
Theyand
are are
verycompulsory
tightly woven
and areatavailable in a
crepe
bandage
for fabric
competition
range of level.
colours.
are specialised
of kit designed
amateur
TheyHand-wraps
are very tightly
woven fabricpieces
and are
for combatinsports
such as
Thai and Mixed
available
a range
of boxing,
colours.Muay
Hand-wraps
are Martial Arts
(MMA). Wraps
include
loop or for
partial
glove
at one
end (to provide
specialised
pieces
of kit a
designed
combat
sports
such
theboxing,
anchorMuay
pointThai
to wrap
the hands)
Velcro fastener
at the aother
as
and Mixed
Martialand
Artsa (MMA).
Wraps include
loop end,
or allowing a
speedy glove
application.
tend the
to provide
a higher
level
of protection
partial
at one endWraps
(to provide
anchor point
to wrap
the hands)
and a than crepe
bandages,
andatwould
not end,
ordinarily
require
theapplication.
addition of Wraps
spongetend
layers
Velcro
fastener
the other
allowing
a speedy
to to improve
protection.
For a level
videooflesson
in putting
yourbandages,
hand wraps
taking
provide
a higher
protection
thanon
crepe
andand
would
notcare of those
prized assets
that the
are addition
your hands,
check out
the to
linkimprove
in the resource
box For
overleaf.
ordinarily
require
of sponge
layers
protection.
a
video lesson in putting on your hand wraps and taking care of those prized assets
22

that are your hands, check out the link in the resource box below.

All Rights Reserved Francis J Sands


www.MyBoxingCoach.com

Associated Resources:
Boxing Hand Wraps Take Care of the Tools of the Trade!

Finally are the modern gel-filled under gloves (overleaf). This type of hand
All Rights Reserved Francis J Sands
www.myboxingcoach.com

Page 28

Foundation

protection has become more common in boxing in recent years. They are a more
expensive form of hand protection, and although their use has become more
common, the hand-wraps remain more widespread in boxing.

t). This type of

Under-gloves tend to be marketed as a convenient

boxing in recent

alternative to bandages or wraps, so there may well

protection, and

be compromises in terms of hand protection. I would

the hand-wraps

suggest that if you are going to try these types of


gloves, ensure that they fit the hand perfectly. If
there is any movement of the glove across the hand,

ent alternative to then


bandages
or wraps,
it is highly
likely so
that significant friction-type injuries will be caused to the

d protection. I would
suggest
that ifthese
you injuries are not terribly serious, they can be very
knuckles.
Whilst
they fit the hand annoying
perfectly. If
there
is any
and
troublesome
over time. Id also be concerned that the many

s highly likely thatstitched


significant
joinsfriction-type
could be a source of weakness where damage could occur. My
ese injuries are not
terribly preference
serious, they
personal
remains hand wraps or bandages; gel-filled undere. Id also be concerned
that
many this traditionalist.
gloves have
yetthe
to convince

here damage could occur. My personal

-filled under-gloves
yet note,
to tempt
thisagain emphasise the importance of protecting your
Onhave
a final
I will
hands, after all they need to last you for the rest of your life! Gloves alone cannot

provide the necessary armour. Repeated blows against a heavy bag (or the even
rtance of protecting
your
hands, after
all bag) are going put massive stress on your hands and
more
implacable
maize

oves alone cannotwrists


provide
the necessary
particularly
as your power develops, so take bandaging/wrapping
or the even moreseriously
implacable
maize
and
enjoybag)
bag work without the threat of causing lasting damage to
and wrists particularly
your
power
the toolsas
of the
trade.

and enjoy bag work without the threat of


A Mirror
Mirrors are present in all kinds of gyms and studios, and a boxing gym is no
different. There are very good reasons why mirrors are so beneficial during
physical exercise, especially exercise that incorporates a technical discipline. The

ability
to is
coach
yourself to improve your technical development, and the fact
udios, and a boxing
gym
no different.
that watching
working hard provides motivation are to my mind the big
so beneficial during
physical yourself
exercise,
All Rights Reserved Francis J Sands
www.myboxingcoach.com
All Rights Reserved Francis J Sands
www.MyBoxingCoach.com

Page 29

benefits of using mirrors in a gym.


Whilst a little posing around the gym does no harm, the presence of a mirror is
not strictly for the purposes of vanity. If your aim is to consistently improve
your boxing technique, then it is vital that you have the use of a mirror. From
the first Core Skill of the Boxing Training Foundation looking at your position and
form in a mirror allows you to ensure that none of the common faults are
creeping in, analyzing your boxing style in real-time and making adjustments
as necessary.
Let's look at the main uses of a mirror in the gym (other than for posing
purposes):

When shadow boxing, the mirror can be used to ensure that both
attacking and defending sequences work well with efficiency and
speed. The mirror acts as a proxy opponent, allowing you to examine
your style with a critical eye. This process has the added benefit of
improving your thought processes and promoting a greater
understanding of the detail of boxing. You are in effect putting yourself
in the shoes of an 'opponent', seeing what that opponent sees...this has to
be a good thing.

Used as an aide to performing drills. This might include using taped


lines on the mirror and floor to provide axis to work around thus ensuring
that the feet and body move in the correct way during passages of boxing,
building workable attack and defence sequences.

When completing groundwork like the Ton Up at Phase 6, performing


various exercises such as plyometrics, calisthenics and abdominal
work, the mirror can be used to ensure that appropriate exercise
technique is being applied.
All Rights Reserved Francis J Sands
www.myboxingcoach.com

Page 30

As a method of motivation, such as when skipping or lifting free-weights.


Many boxers find that it helps when digging deep during a hard session.
Ideally, the mirror should be large enough to be able to see your entire body,
with some space to spare on either side to allow some side-stepping movement.
Modern gym mirrors can be fixed to the wall and incorporate safety backing to
limit the risk of the mirror shattering.

Ideally it would be better to go with

the safety-conscious option in the home, although in over 30 years around


gyms, Ive only ever witnessed one mirror get broken by one butter-fingered
boxer who accidentally let go of a hand weight during shadow boxing!
If you dont have the room to accommodate a larger specialised gym mirror, then
a full-length domestic mirror would provide benefits, with the main
characteristic being that you can see the full body. The reason Im fairly fixed
on this requirement is that the ability to co-ordinate upper and lower body
movement when performing boxing skills (particularly when executing more
complex sequences) is more readily attained with effective use of a mirror.
Seeing only your top half is of very limited use.
If for whatever reason you are unable to use a mirror, then a substitute would be
a video camera. This option allows subsequent analysis but has the drawback of
providing no 'real time' feedback to allow instant changes to be made.

Skipping Rope
Jumping rope or skipping is a staple activity of any boxers training
regime. As an activity it provides benefits including:

Variety, providing the ability to enhance the warm up and warm down or
being a core element of the gym session.
All Rights Reserved Francis J Sands
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Page 31

Great options for aerobic and anaerobic workouts.

Excellent toning of muscle groups in the chest, shoulders, back and legs.
Reinforcement

of

the

arms

and

upper

body

working

in

synchronization with the legs, in particular forcing you to remain on the


balls of your feet, vital for mobility and punching.
If you are totally new to jumping rope, then it is something that will take practice
to perfect, but apex fitness benefits will be gained from this practice. Before
you know it, the rope will blaze away and the skipping section of your gym
workout will be something
that you really enjoy.
The Boxing Training Foundation
The Boxing
Training Foundation
In terms of the options available
for jumping
rope, we have 2 main choices; the
In terms of the options available for skipping, we have 2 main choices (not counting the
leather rope with wooden or steel handles and the plastic rope. Skipping ropes
beaded rope); the leather rope with wooden or steel handles and the plastic rope.
In
terms
the options
available for skipping,
2 main choices
(not counting
the
that
are of
made
from conventional
rope are we
nothave
particularly
well suited
to boxers
Skipping ropes that are made from conventional rope are not particularly well suited to
beaded rope); the leather rope with wooden or steel handles and the plastic rope.
as they dont have the weight to allow high speed skipping, basically the
boxers as
they dont
have
to allow
high speed
basically the
Skipping
ropes
that the
are weight
made from
conventional
ropeskipping,
are not particularly
wellrevolution
suited to
revolution of the rope cant keep up with your ability to jump.
of the rope
cantaskeep
with
your
boxers
they up
dont
have
theability
weighttotojump.
allow high speed skipping, basically the revolution

of the rope cant keep up with your ability to jump.

The traditional
choice
be the
leather
skipping
The traditional
choice would
be would
the leather
skipping
rope,
(right).
rope,
(right).
Leather
are
hard
wearing
traditional
choice
wouldropes
be the
leather
skipping
rope,and
(right).
Leather The
ropes
are hard
wearing
and
provide
enough
weight
to
Leather
ropes
are hard
wearing
and
provide
enough
weight
provide
enough
weight
really
ramp
the
really ramp
up the
revolutions.
If thetorope
is
slightly
too up
long
for to
really ramp up the revolutions. If the rope is slightly too long for
If the
is slightly
long forthe
you,
then
you, thenrevolutions!
knots can be
tiedrope
at each
end too
to reduce
length.
you, then knots can be tied at each end to reduce the length.

knots tend
can be
tied
at each
end tobutreduce
length.
Leather ropes
to be
more
expensive,
in my the
opinion
are

Leather ropes tend to be more expensive, but in my opinion are

well worth
it.
Leather
ropes tend to be more expensive, but in my
well worth it.

opinion are well worth it.


The next
of rope
is the
plastic
skipping
The type
next type
of rope
is the
plastic
skippingrope
rope(left).
(left). These
These
ropes ropes
are next
quite
common
and
areare
a cheaper
alternative
toto the
are type
quite
common
a cheaper
alternative
the
The
of
rope
isand
the
plastic
skipping
rope (left).
The plastic
rope
is not
hard-wearingasasthe
leather
leatherleather
rope. rope.
The
plastic
is not
as as
hard-wearing
leather
These
ropes
are rope
quite
common
and are a the
cheaper
and doesnt
have
ball-bearings
in the
handlelike
like theleather
leather
option,option,
and doesnt
ball-bearings
the
handle
alternative
tohave
the leather
rope. inThe
plastic
rope the
is not as

rope (these ball-bearings reduce the risk of the rope warping during
rope (these
ball-bearings reduce the risk of
theRights
ropeReserved
warping
during
All
Francis
J Sands
use). Some boxers do favour the plastic rope as it can offer greater

use). Some boxers do favour the plastic rope as itwww.myboxingcoach.com


can offer greater
speed, making a very impressive noise as it cuts through the air.

Page 32 noise as it cuts through the air.


speed, making a very impressive

A skipping rope is a cheap enough commodity to allow you to own both. In the video, I use

A skipping
rope is
a cheap
enough
commodity
allow
you totaking
own the
both.
In the
video, I use
a plastic
rope,
although
I would
have beento
just
as happy
leather
option.
a plastic rope, although I would have been just as happy taking the leather option.

hard-wearing as the leather option, and doesnt have ball-bearings in the handle
like the leather rope (these ball-bearings reduce the risk of the rope warping
during use). Some boxers do prefer the plastic rope as it can offer greater speed,
making a very impressive noise as it cuts through the air.
A skipping rope is a cheap enough commodity to allow you to own both. In
the video, I use a plastic rope, although I would have been just as happy taking
the leather option.
TIP!
Schedule your skipping for after your bag work so that you can quickly
remove your hand wraps prior to picking up the rope.

Wearing

bandages during skipping can become uncomfortable fairly quickly,


causing your fingers to go slightly numb...not enjoyable. If you are
working with a buddy, then alternate each session so that you each
take your fair share 'numb finger syndrome' by skipping with your
wraps on!

Round Timer
The Boxing Training Foundation depends upon timed rounds and timed rest
periods. Something I often see (and it never fails to disappoint me) is somebody
working a heavy bag only until they are tired, and then taking a rest until they are
recovered. It is vital that the structure of the rounds is maintained. If you set off
on a 2 minute round, then you must see the round through to the end, no
matter how tired you are. Results will not be achieved if you decide to stop
working whenever you tire. This is not just about fitness; it's as much about
mental toughness. If a boxer quits when they are tired, what will happen when
they are tired AND are getting hit by someone?
Now, you could hang a clock on the wall where you are training, but it is quite
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Page 33

difficult, as you need to continually glance up to check where you are up to in the
round. The ideal is to have a variable timing mechanism that includes an
audible warning to signify the start and end of rounds and any
intermediate key points (such as the last 30 seconds.) A wristwatch isn't going
to do it (well, certainly not on your wrist anyway), but there are options that can
be chosen; a gym timer, a personal timer or a pocket timer. These all work
fine. The gym timer is the most expensive, but is the most versatile. The other
options would suffice, but there may very well be limitations in terms of round
and rest period duration.
As well as these physical options, there are a number of cool on-line timers that
in many ways are more versatile than any that we've discussed. The link below
will take you to a timer that is the best that I have managed to find, it's really top
notch and will allow you to alter your training regime as much as you like, giving
you lots of options to maintain a dynamism about your sessions.

Associated Resources:
On-Line Timer
Timer App
Whatever option you go with, be sure to use something and don't just rely on
guesswork!

Exercise Mat

When performing activities such as those described in Phase 6 - The Ton Up


and Phase 7 The Warm Down, there are periods of working on the ground.
This is particularly important during abdominal work where your backside takes
the bulk of your weight during sit-ups, crunches and stretches. If you only have
access to a cold, hard floor, then you could end up with a very uncomfortable
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experience! Ensure that you have some padding to hand when working through
these phases. The padding could be as simple as a piece of carpet, a cushion from
a piece of garden furniture or a specialised exercise mat. Whatever you choose,
choose something as your bottom will appreciate it. In the video I use a really
inexpensive gym mat; thin, portable and perfectly suited to our needs.

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Page 35

The Golden Rules

Video

Timed-point

33:51

To get the most out of the Boxing Training Foundation, there are 4 Golden Rules
to follow:

Golden Rule #1 - As previously mentioned, or more accurately


demanded, structure is vital. We will use 2-minute rounds, and you
MUST work through to the end of the round. By 'work through' I mean
that you must at least maintain the boxing stance (hands up, body form
and feet correct) and try to deliver shots. Do not be tempted to cheat
yourself by stopping. Control your breathing and maintain your
discipline. Do not step away from your activity, bent over double whilst
gasping for oxygen when it seems like all of the oxygen has been removed
from the air. Keep your discipline, work through the exhaustion. No
compromise.
Golden Rule #2 - The 1-minute rest period is critical. Your focus must
be on recovering from the effects of the previous round and preparing for
the next round. Breathe deeply, in through the nose and out through
the mouth. Take on some fluids and then breathe deeply some more.
During the last few seconds of the rest period, take a few more deep
breaths, expanding the lungs to their maximum capacity and preparing
for the next round of action. As you can probably guess, I'm a bit
fanatical when it comes to maximizing oxygen intake.

Golden Rule #3 - In between the phases of the Foundation, maintain the


1-minute rule. Do not be tempted to sit around and waste time. Get
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Page 36

prepared for the next activity inside 1 minute so that the momentum of
the training session is maintained.

Golden Rule #4 - Have some of your favourite music to hand. It helps


to develop and maintain rhythm during your work out. Music can also
help in 'keeping up the spirits' during the really tough times during your
sessions.
Follow these simple rules, and in no time at all you'll fit into the routine like a
hand in a glove.

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Page 37

Before You Start


Boxing, like other contact sports, has inherent risks. The intent of The Boxing
Training Foundation is not to encourage you to embark upon a process of getting
together with other like-minded people and 'practising' the skills without
qualified supervision (i.e. in a fully insured boxing gym and under the guidance
of a boxing coach). I might talk in the Foundation about 'the opponent', but I must
do this in order to provide you with the context of the skills and sequences that I
am describing and it should not be taken as a prompt to start a fight. The
world is full of top flight boxing clubs and gyms, so if you wish to exchange
blows with people, find yourself a gym and get involved.
Similarly, before you undertake any program of physical exercise, it is advisable
to get checked over by a physician. This Boxing Training Foundation is in many
ways quite intense and caution should be exercised in your approach. If you have
any concerns whatsoever about your physical condition, get checked out by your
Doctor, there really is no substitute.
OK, theres the serious warning stuff done, onto the fun bits.

Running for Boxers


No boxer can hope to achieve success if they do not undertake a structured,
disciplined running program. Boxers use a combination of distance running
(for aerobic fitness), interval running and high-intensity sprints (both designed
to develop anaerobic fitness). Those boxers who do not apply themselves to
running (or 'roadwork' as it's known in the game) are readily identifiable as the
ones who after 30 seconds of fighting look like they have completed a 30 mile
speed march. Gym sessions alone do not constitute 'fighting fitness'. The
challenge of roadwork provides much of the core fitness that it takes to be the
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Page 38

best. For the purposes of our Boxing Training Foundation though, we need not
get too caught up complex running programs, let's keep it simple.
Our gym sessions take place every other day during the week (Monday,
Wednesday and Friday). If you can commit to getting out and completing a 2 to 3
mile run on Tuesday and Thursday, then this will contribute greatly to your
overall level of aerobic fitness and will support your gym sessions and the
development of your skills.
TIP!
Always try to end your run with a sprint lasting around 30 seconds.
This lung buster will help in 2 ways. Firstly, you'll push yourself to an
anaerobic state and the process of recovering from this state is part
and parcel of developing a boxer's fitness. Secondly, and as
importantly, it will develop the psychological toughness that is simply
indispensable in boxing training...possessing an implacable will and a
grim determination to keep on going.

Nutrition for Boxers


If you have purchased the Boxing Training Foundation in order to drop
bodyweight and tone-up (and it will work wonders), then obviously eating the
right food is important. Add to this the need to put the 'right type of fuel' in the
engine in order to enable the type of training involved, and it becomes even more
apparent that eating well is vital. Rather than becoming too embroiled in
planning a detailed dietary regime, I wanted simply to offer some simple tips to
ensure that you get the right type of food in order to power the engine and
drop those pounds:

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Page 39

Rather than eat large portions at meal times, cut down on the bulk and
compensate by eating smaller portions throughout the day. By this I
mean you could change from 3 large meals to 6 smaller meals. This
approach will help to keep your blood sugar levels stable and your energy
levels high.
Drinking plenty of water is good for you, this is an irrefutable fact.
Drinking water helps in flushing the body of toxins, aids digestion and
improves overall health.
Be careful how much alcohol that you drink. Alcoholic drinks have lots
of calories, and what could be considered the worst type of calories, ones
that have no nutritional value. Now, I wouldn't expect you to lead a
monastic existence, denying yourself the slightest tipple, but you should
understand that the more alcohol that you drink, the more difficult it
will be to manage your weight.
Keep a healthy balance between protein, carbohydrates (carbs) and
fats:
o Protein helps repair and build muscle and broadly speaking is
either animal or vegetable. Fish, white meat, beans and pulses are
all good sources of protein.
o Carbs are used to create glucose (for energy) and can be used
immediately or stored for later use. Carbs are either simple
(sugars) or complex (starches and fibre).
o Fats generally can be saturated (butter, margarine) or unsaturated
(oils). Go for the unsaturated kind of fats.
o Avoid 'diet' foods such as diet soda or margarine etc. There is a
growing body of research that suggests that over a prolonged
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period, foods of this type will contribute to a weight gain rather


than a weight loss.
o Try to replace conventional 'white' foods with the wholegrain
variety. For example, pasta with wholegrain pasta, rice with
natural (brown) rice.
Remember the phrase, everything in moderation. Unless you end up as a
competing boxer and are forced to make weight (not an altogether pleasant
aspect of the sport), then all you need do is try to ensure a healthy balance of
foods and an avoidance of the stuff that is obviously not good for you.

Range in Boxing
In my opinion, becoming knowledgeable and skilled in boxing requires that you
become familiar with the concept of 'range'. In terms of 'punching range', I
think of boxing as consisting of 5 measures of range. The first 2 measures are
'out of range' and 'edge of range' (not to be confused). When in range, we can
then break down boxing into 3 basic ranges; 'short range', 'mid range' and
'long range'. Most of the Boxing Training Foundation is developed around longrange boxing. This is because working at long range takes up most of the time
during a fight and because before we can get more intricate with infighting and
the full range of hooks and uppercuts, long range must be mastered.
Rather than me write too much about range in boxing here, I strongly
recommend that you review the article link in the 'Associated Resources' box
below so that you understand the three 'ranges' of short, mid and long, and also
the other aspects of range of which you need to be aware.

Associated Resources:
Finding Your Range in Boxing!
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Page 41

Phase 1 The Warm Up


Video

Timed-point

00:00

Introduction
What is a warm up and why do we do it? Whatever the sport, warming up is a
vital part of the preparation for both training and competition. By 'preparation' I
mean preparing both body and mind for the rigours and challenges of training
and competition. The aims of the warm-up, in simple terms, are as follows:

To increase the heart rate and blood flow


To improve the transportation of oxygen and nutrients to the
muscles
To increase muscle temperature
To reduce muscle stiffness
Improve economy of movement in the muscles
To reduce the risk of injury during the early stages of training or
competition
To mentally prepare and focus on training or competition.
The warm up that you undertake within the Boxing Training Foundation is 'sport
specific', that is it is designed specifically for the demands of boxing training.
You will notice pretty quickly that our warm up is quite intensive on the legs.
This is because our legs are very important in boxing, as when we throw our
shots correctly there are great loads placed on the muscles of the legs. We also
rather obviously have a number of warm up exercises that focus on the chest and
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Page 42

shoulders, again areas of particular stress when unloading big shots. So the legs,
chest and shoulders are key during our warm up.
Too often I see boxers simply not pay enough attention to the process of
warming up. Without a proper warm-up, the risk of injury is increased
significantly, and when you have an injury, you can't train. Add to this the fact
that if a boxer is involved in a match and their warm up has not done it's job,
then the boxer could have a slow start and throw away the round (or worse) by
being caught cold, and you can see why Phase 1 of the Foundation is so
important.
TIP!
Before you warm up, you should have your hand-wraps on. You should
also have a couple of layers of clothing, removing a layer at the end of the
warm-up before starting on Phase 2 - Boxing Drills.

Associated Resources:
Boxing Training Warm Up Cuban Style!

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Page 43

The Warm Up Routine

Video

Timed-point

02:41

The table below lays down the activities within the warm up. There is a version
at Annex 2 that you can print and hang on the wall in your gym.

Step
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17

Activity
Bouncing on spot
Leg Shuffles and Crosses

Duration
30 seconds
60 seconds

Heel Flicks
Hip twists
Alternating Windmills
Star Jumps
Spotty Dog
Chest Jumps
Alternated Jumps
Running on the Spot Punching (10 sprint)
10 Burpees
Running on the Spot Punching (10 sprint)
10 Crunches
Running on the Spot Punching (10 sprint)
10 Pike Jumps
Running on the Spot Punching (10 sprint)
Running Spot/Punching (30 increase sprint)

30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
60 seconds

You will notice on the video that I don't talk over the warm-up. There are a few
reasons for this, but suffice it to say that I think the exercises are self-explanatory
as they are quite simple. I do place some on-screen information 'bites' just to let
you know where you are in the process. In total though, we are looking at
approximately 8 minutes, which is no time at all to really get yourself starting
your session in the best physical and mental condition.
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Page 44

Phase 2 Boxing Drills


Video

Timed-point

10:52

Introduction
In order to continually improve in a technical sport like boxing, it requires that a
proportion of your training and preparation is devoted to improving skills in a
systematic and structured way. This is why we have drills.
So, what are drills then? Well let's keep it nice and simple with the following
statement:

Drills are systematic training by multiple repetitions

And that's it. Nothing complicated. Another way to put it would be:
Boxing drills allow you to learn a skill or group of skills by repeating that skill or
Practice makes perfect
group of skills with a critical eye. The question has to be asked, to what end?
Feels a little uninspiring to simply repeat these passages? Well, take the example
of what is known as your 'flinch reflex'. The flinch reflex is our instant reaction
to threat. It might be closing your eyes and turning your head away if someone
throws a ball at you, or alternatively throws a left hook at you. This instant
reaction happens very fast, and a purpose of boxing drills is to substitute
closing the eyes and turning away with something useful, for instance a
defensive action, body movement or a punch. Boxing is, in many ways,
absolutely dependent upon reflexes. By harnessing the reflex action into a
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Page 45

practical and useful defensive or offensive action you give yourself the maximum
chance of 'taking care of business', which is exactly what we need to do.
Drills also reinforce 'muscle memory', enabling what are initially awkward
and unnatural movements to be gradually made easier, resulting in much more
polished execution. Boxing is dependent upon excellent co-ordination between
the legs and upper-body. The path to achieving this co-ordination is made
smoother by drills.
Another key reason for completing the drills is that during a 'situation', for
example when someone is determined to 'put you to sleep', you don't think
Right, I'll move this way, throw this shot, then do this.... Things happen for too
fast for this to be possible. Your drills mean that during fight time, your
actions just happen, sub-consciously and with maximum effect; you have
pre- determined sequences that work over and over again.
Let's consider an observation about people who work in professions that may
require, from time to time, that they face very stressful situations, for example
police officers, soldiers, fire fighters, medics, pilots etc. These people, when
recounting an act of particular bravery (usually in a very self-effacing way it has
to be said) or a time when they kept their cool in situations that would make
most of us shrivel up blow away regularly use the phrase The training took
over. Why did the training take over? The training took over because a
proportion of their time in training was devoted to drills. The same is true of
boxing training. There is no mystery here, and as the great golfer Gary Player
once said, The harder you practice, the luckier you get.
If your primary aim is to develop your boxing skills, then drills should take up a
greater proportion of the time that you spend on your boxing training. As
you become more experienced, this may tail off a little, but drills will always
play a key role in your training. Skills development is always a non-negotiable
All Rights Reserved Francis J Sands
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Page 46

part of training. This is why the world's best golfers and tennis players retain the
services of top coaches right throughout the most productive spells in their
careers. Even if you rationalize things by saying But I don't want to box, I just
want to train for the fitness benefits. Well, improving your skills will improve
the benefits of the training. Why? Because throwing a technically correct
punch requires more effort and works more muscle groups than a
technically deficient punch.
Now, and here's the key, you don't have to be in the throes of a full training
session to practice boxing drills. Within the Boxing Training Foundation, I
simply define the period of boxing drills in the same way as shadow boxing and
heavy bag work (i.e. 3 x 2 minute rounds). However, if you have a spare 10
minutes at home, not particularly during a gym session, then work through
some drills. Waiting for the kettle to boil? Run through drills. Waiting for the sink
to fill with water for a wash? Run through drills. The equation is simple. The
more time that you spend on drills, the quicker that you will reap the benefits.
Remember, The harder you practice, the luckier you get.
Before we get into the drills of the Boxing Training Foundation, here are some
things to note:
There are 15 drills: 5 Foundation Drills and 10 Mobility Drills.
The Foundation Drills provide the core of the Boxing Training
Foundation and are designed to get you 'operational' as quickly as
possible, establishing core skills and developing the capability to get
these skills working together. The Foundation Drills incorporate of the
following skills:
o The boxing stance
o The boxing jab
o The back hand (cross)
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Page 47

o Moving in and out


o Moving side to side
o Ducking
o The Lay Back
o The Pivot
The Foundation Drills should be your main focus before tackling the
Mobility Drills (although Mobility Drill #1 should be used alongside the
Foundation Drills). I am unable to put a timeframe on how long it will
take to develop a good working understanding of the Foundation Drills as
people progress at different rates. However, if you follow the philosophy
of the Boxing Training Foundation, understanding the detail of the skills
and avoiding the common faults, then you will know when you are ready
to try some of the Mobility Drills.
The themes described in the Foundation Drills provide the themes
that will be used during the subsequent activities of Phase 3 - Shadow
Boxing and Phase 4 - Heavy Bag.
The Mobility Drills incorporate skills from the footwork and body
movement categories and are designed to be a follow up to the
Foundation Drills. The skills that constitute the Mobility Drills can be
found both on the video and on the site; there will be links within each
section of this document as appropriate.
The Mobility Drills start simple and build into more complex
progressions of skills. There are no punches used, but you will be
capable of incorporating punches at your own speed. They are designed
to improve your all-round boxing style.
All drills are presented in the same manner, with a series of taped
lines on the floor that allow a point of reference.

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Page 48

The Core Boxing Skills


Every core skill has a video, and there is a time-link to each of those videos. The
core skills should be understood in isolation ahead of practicing the
Foundation Drills. Indeed, each of the core skills could be practiced as a drill
itself. Whatever you approach though, ensure that the mechanics and common
faults of the skills are understood. The drills (Foundation and Mobility) combine
core skills, the trick is identifying the complementary aspects of each skill
and how to join the skills together. We will get into some detail on this later.
Let's start at the beginning, and in the beginning there was the boxing stance.

Core Skill #1 The Boxing Stance

Video

Timed-point

16:38

The Basics of the Boxing Stance


If you dont get the basics of the boxing stance right, then any boxing skill
that you try to learn will not be as good as it can be. I cannot emphasize
enough the need for balance, mobility and a sound body shape; this is what the
perfected boxing stance gives you. If you understand the boxing stance, and
understand why it is so important, then you will be able to more easily develop
the footwork, punches and defensive actions necessary to constitute an effective
boxing style.
There are two types of boxing stance; orthodox and southpaw. An orthodox
boxer is someone who is naturally right-handed and holds the left hand and left
leg in front, closer to the opponent. Conversely, a southpaw boxer is someone
who is naturally left-handed and leads with the right hand and right leg. If you
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are a beginner, dont get caught up in the notion that it feels more comfortable as
a right-hander using the southpaw-boxing stance. As a rule of thumb, if youre
right-handed you are orthodox, if youre left-handed youre southpaw. If
you are left-handed, then the southpaw stance brings some natural advantages.
If you want to know more about how boxing stances work, check out the report
Southpaw Versus Orthodox Explained! That comes along with the Boxing
Training Foundation.
The Mechanics of the Boxing Stance
Let's look at how we establish and maintain the boxing stance:
1. Your feet should be a little more than shoulder width apart, with the
front foot being at an angle of 45 degrees to an imaginary line drawn
from the toe on the front foot to the heel on the back foot (the line is not
so imaginary on the video, but you get the point). By ensuring that the feet
are slightly offset and a comfortable distance apart, you provide the best
possible base upon which to develop the full boxing stance.
2. Remain slightly on the balls of both feet. Never allow your back foot to
go flat; otherwise youll have the mobility of an anvil. Ensure that your
knees are bent slightly and relaxed, again maximizing the ability to be
mobile
3. As an orthodox boxer, the left shoulder is closest to the opponent. Both
shoulders should be aligned in the general direction of the
opponent. This alignment of the shoulders minimizes the target area to
the opponent and also offers more leverage when throwing back hand
power punches (right hand). Reverse this if you are a southpaw.
4. Bring your hands up to cheek level, turning the palms of your hands
very slightly toward you. This will have the effect of drawing your
elbows in to provide protection for your body. Make a fist with your
hands, but dont clench that fist, stay relaxed.
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5. Rest your chin on your chest, without tensing up. Effectively, you look
through the eyebrows. By doing this, your chin will remain as well
protected as it can be (punches on the chin often have a very undesirable
effect.)
6. Ensure that your body weight remains central or on the back leg.
Dont fall into the habit of allowing your bodyweight to lean onto your
front leg.
TIP!
A simple way to ensure that your weight does not lean forward is to drop
an imaginary line from your nose. Never allow this line to advance past
your front knee. Problem solved.

Common Faults with the Boxing Stance


The common faults with the boxing stance that you must be aware of are:
1. Turning your shoulders square on, thereby offering the opponent a
much greater target to hit.
2. Losing the imaginary line from the toe on your front foot to the heel
on your back foot, thereby messing up your balance. This is the
equivalent of walking a tightrope whilst someone throws punches at you.
3. Going flat-footed, thereby messing up your ability to be mobile.
4. Allowing your chin to lift above the height of the raised hands, thereby
increasing the chances of being smacked in the mouth.
5. Allowing your body weight to transfer onto your front leg, thereby
making you front- heavy and vulnerable to attack, adding your own
weight to the power of any incoming shots from the opponent.

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And there you have it. All of the skills and drills will be demonstrated from the
static boxing stance. It will become second nature to you as you progress
through the Boxing Training Foundation. Check out Annex 3 for a list of the Do's
and Don'ts of the Boxing Stance, ideal to print and put in a visible place as a
prompt to get the job done properly.

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Page 52

Core Skill #2 The Jab

Video

Timed-point

21:36

The Basics of the Jab


The jab is your most important punch. The jab allows you to control an
opponent, be it on the attack or on the defensive. The jab provides a main
method of commencing an attack and is consistently proven as a fight winner.
Few things are more demoralising to an opponent as being continually popped in
the face with a fast, accurate and well-timed jab.
Whilst we can talk about a fast and accurate jab, its surprising how many boxers
allow bad habits to creep in when using the jab. As mentioned, if the jab is
thrown correctly its a winner. On the other hand, if it isnt used properly,
then its a key chink in the armour that will provide very few opportunities for
attack and more realistically a regular opportunity for an opponent to hit you
with a counter-punch.
The Mechanics of the Jab
The mechanics of the punch are as follows:
1. From the boxing stance, the first action is a push from your front foot,
which in turn rotates the upper-body slightly so that the hips and
shoulders will align with the opponent. The upper-body rotation is
clockwise for an orthodox boxer and counter-clockwise for a
southpaw.

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2. As the rotation is taking place, fire out your lead arm, ensuring that the
elbow follows the same line as the fist i.e. there is no lateral movement
of the elbow at all, whatsoever.
3. The punch must accelerate towards the target, it must NOT travel at
the same speed all the way. As your fist approaches the target (having
covered about 75% of the distance) rotate it inwards (clockwise for an
orthodox, counter-clockwise for a southpaw), so that the palm is facing
down towards the floor. At the last moment, clench your fist and snap
it onto the target.
4. Your fist should return along the same line as before, returning to the
home position as quickly as it went out.
Common Faults with the Jab
There are a number of common problems that may occur when you are throwing
the jab:
1. Don't succumb to the urge to try and hit too hard. The desire to throw
the punch hard will often result in your weight transferring to the front
leg. This has the effect of badly impairing your balance and making you
very vulnerable to counter-attack. An additional problem is that your own
bodyweight adds power to your opponent's shots.
2. Don't drop your hands as the shot is being thrown. A big problem is
the back hand dropping as the jab goes, or the back hand elbow 'flaring'
up and exposing the body to attack. A tip to help avoid this is to rest your
back hand on your cheek and your right elbow against your ribs.
Don't become tense, you must stay relaxed.
3. Similar to the previous fault, don't allow your head to lift as you throw
the shot. Allowing your head to lift will leave your jaw and chin horribly
exposed to attack.

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4. Don't 'telegraph' the punch, meaning that telltale movement takes place
before the shot goes. These movements are often a) the lead arm elbow
lifting to the side (flaring) or b) the fist dropping slightly, both of which
are dead giveaways. Focus on being economical with your movement
and you should minimise the likelihood telegraphing your punch.
5. Don't allow the punch to become an upper-body movement. Ensure
that the rotation of the upper-body is generated by the push from the
front foot.
And thats about it really. A good, reliable jab is worth its weight in gold. I
suspect that if you asked any competing boxer which hand he or she would
rather do without, it would be the non-jabbing hand even though this is the
physically stronger arm. I think that the trick is not to take the jab for granted.
Use a mirror to ensure that none of the common faults are creeping into the shot.
Once an opponent makes your jab, then the chances of coming out on top at the
end of the fight are minimal. Check out Annex 4 for a list of Jab Do's and Don'ts.
Print this and put on the wall of the gym.

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Page 55

Core Skill #3 The Straight Back Hand

Video

Timed-point

26:58

The Basics of the Straight Back Hand


If you are an orthodox boxer, the straight back hand is also referred to as the
right cross. As a southpaw it is also referred to as the left cross. The straight
back hand is the shot that carries the most straight-line power and very often
follows on from the jab. The reason that the straight back hand carries power is
due to the amount of rotation of the hips via drive from the legs, much greater
you'll notice from the rotation required during the jab. An important point
though, if the shot is not thrown correctly, it leaves you vulnerable to attack and
can result in a significant reduction in your confidence in the shot, something Ive
witnessed regularly over the years.
The straight back hand is part of the bread and butter of boxing. The ability
to soften up a target at long range makes the task of delivering a wider range of
combinations (incorporating hooks and uppercuts) much easier. The shot plays a
major role in the Foundation Drills and when used in conjunction with the jab
is an extremely potent weapon. It is a basic shot, but it's worth noting that
95% of what elite athletes do are the basics, they just do them very well.
The Mechanics of the Straight Back Hand
The video demonstrates clearly the mechanics of the straight back hand, but to
reinforce the video the following points should be read and understood:
1. From the boxing stance, the first action is a push from the ball of your
back foot. This thrust generates the power to rotate your hips. As
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previously mentioned, there is a significant rotation of the hips around


the vertical, central axis; clockwise for an orthodox, counter-clockwise
for a southpaw. As an orthodox, if you think of the stance being held on
the face of a clock on the floor, your left hip would be in the starting
position at 11 oclock, whilst your right hip would be in the starting
position at 5 oclock. Following rotation, your right hip will arrive at 2
oclock and your left hip will arrive at 8 oclock.
2. During the rotation of your hips, your lead leg bends slightly at the
knee. Without this bending of the front leg, you would be unable to
maximize the rotation of your hips. Note also that the rotation takes place
around the vertical, central axis as described in the video.
3. Just after the start of the hip rotation, the back hand must accelerate
toward the target along a straight line, seeking to follow a line through
the opponents gloves and onto the target. Make sure that the shot
accelerates rather than travelling at the same continuous speed. The
acceleration will enhance the overall power of the shot.
4. As your fist approaches the target (having covered about 75% of the
distance), rotate your hand (counter-clockwise for an orthodox, clockwise
for a southpaw) so that the palm is facing down towards the floor. At the
point of impact, clench your fist and 'snap' it onto the target, looking
to generate the same whiplash action as with the jab.
5. Your fist should return along the same line as before, returning to the
home position as per the stance. Make sure that the shot returns as
quickly as it went out.
Common Faults with the Back Hand
There are a number of common problems that can occur when throwing the
straight back hand:

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1. Rather than a push from the back foot, which drives power through the
leg and into the hips, you might be tempted to spin the back foot.
Spinning the back foot results in a potentially significant reduction in the
power delivered by the shot.
2. The punch is telegraphed, or telltale movement takes place before the
punch begins its journey. The most common give-away on the straight
back hand is a drawback of the hand, the result of trying to hit too hard.
When the shot is telegraphed, it is very unlikely to land cleanly.
3. Don't allow the punch to become an upper-body movement. Ensure
that the rotation of the upper-body is generated by the drive from your
back foot, otherwise you end up with an arm shot.
4. Don't bend your body forward and off the central axis. This will
reduce the power of your shot and potentially increase the power of any
shot coming back at you.
5. The final common fault is that often the lead hand will drop from the
home position close to the cheek, both telegraphing the punch and
leaving a large hole in your defenses.
So there you have it. The straight back hand, along with the jab, form the
basis of the punches used in the Boxing Training Foundation. Sure these are
basic punches, but they form the foundation of the style of every boxer. They are
also the most commonly used shots in boxing and must be mastered prior to
advancing to hooks and uppercuts. The next 6 Core Skills and subsequent
Foundation Drills will allow you to get the absolute maximum benefits of
the jab and the straight back hand.
Check out Annex 5 for a coaching aid list of Do's and Don'ts of the straight back
hand.

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Page 58

Core Skill #4 Moving In and Out

Video

Timed-point

31:42

The Basics of Moving In and Out

Boxing footwork, rather unsurprisingly, involves using the feet to move in a


number of directions, two of which are moving forward and backward, more
commonly described as moving in and out. Boxing footwork in the main
involves some relatively simple physical movements in order to enable the
desired movement to take place. Moving in and out is the most commonly used
of the footwork movements, as it is a key method of getting into range to 'do
the damage' and then getting out again to a safe distance.
So much of boxing relates to understanding your position in relation to
your opponent, and we define this as range. Just as we covered in the Before
You Start section, when boxing you can consider from the outset that you will be
in range (both for your shots to go but also for the opponents shots to land on
you) or out of range. When you are in range, this can be broken down further
into short, medium and long range. For the purposes of the Boxing Training
Foundation, I want you to focus on 'the edge of range' and long range.
Having considered range, you should also understand that successful boxing
relies on the ability to be on the edge of range, meaning that you are only
very slightly beyond the range of your opponents punches. This means that you
are able, with a short explosive movement of the feet, to get within range, land
effective shots and move out again before the inevitable response from the
opponent. Being on the edge of range and providing that threat of mobility is a

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method of applying pressure to an opponent and enabling control of the


situation.
Moving in and out is your introduction to mobility, and as such is a crucial
piece of the boxing jigsaw. Effective combat is reliant on effective mobility;
this is something that you must acknowledge in order to progress. The
Foundation Drills and Mobility Drills will be key in you developing and
improving your mobility as a fighter. There is also a very helpful game that you
can use if you are working with a partner. You'll find details of this game when
you get to Foundation Drill #1.
The Mechanics of Moving In and Out
Moving In
Moving In The mechanics of moving in:
1. From the boxing stance, the first action is a push from the ball of your
back foot.
2. Your front foot should lift very slightly from the floor, and by 'slightly' I
mean a tiny amount, allowing the power generated from the push from
your back foot to propel your body and therefore your front foot
forward.
3. Allow your back foot to follow its course, catching up with the front
foot.
4. The entire movement should be no more than 6 to 8 centimetres, and
you should retain your stance throughout, ensuring that the distance
between the two legs remains approximately the same.

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Moving Out
The mechanics of moving out are unsurprisingly the exact opposite of moving in:
1. From the boxing stance, the first action is a push from the ball of your
front foot.
2. Lift your back foot very slightly from the floor, allowing the power
generated from the push from the front foot to propel the body and
therefore the back foot backward.
3. Allow your front foot to follow its course, catching up with the back foot.
4. The entire movement should be no more than 6 to 8 centimetres, and
as before you should retain your stance throughout ensuring that the
distance between your legs remains broadly the same.
Common Faults When Moving In and Out
There are a number of common problems that can occur when developing the
boxing footwork skills to move in and out and these are well worth being aware
of:
1. You might step and drag. For example, when moving forward, the front
foot will step and the back foot will be dragged forward (vice versa when
moving backward). This method of movement does not allow the speed
required for the purposes of not getting beaten up.
2. The distance between your two feet should remain roughly the same
during the movement. This is a further reason why aiming to move only
6 to 8 centimetres is desirable. If the stance narrows significantly during
movement, then you will be off-balance and less able to attack effectively
or of more concern to defend effectively.

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3. Don't flatten either of your feet. Going flat-footed will seriously restrict
your mobility. Remember the old saying Float like a butterfly, flat feet
will not allow butterfly-like floating.
4. Your front foot might point toward the opponent rather than retaining
the 45 degree angle to the imaginary line. Losing your 45 degree angle
will cause big problems with your balance, particularly when throwing
the straight back hand. It is really important to avoid this particular fault.
5. As covered when examining the boxing stance, it is during movement that
you are likely to lose the line from the toe on the front foot to the heel
on the back foot. This again has the effect of taking you off-balance
(remember the tight-rope walking point).
What we are looking at here, as with other core skills, is something that is in
essence simple and straightforward. But remember, practice makes perfect. Go
to Annex 6 for a gym-list of Do's and Don'ts when moving in and out. Put the
time into getting this movement right, its so very, very important.

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Page 62

Core Skill #5 Moving Side to Side

Video

Timed-point

36:05

The Basics of Moving Side to Side


Its a very simple fact that all top boxers possess great footwork and balance. The
ability to remain highly mobile whilst under full control and in total balance
offers you the ability to maximize your opportunities to land effective shots.
Moving from side to side, also referred to as sidestepping, is a key skill to
master as it plays such a massive role during offensive and defensive actions.
Sidestepping allows you to cut off the ring, maintaining pressure on your
opponent. The side step also allows new angles for attack to be opened and for
dynamic defensive counter-punching opportunities to be exploited.
Footwork, sidestepping and moving in and out, are both primary elements
of controlling the opponent inside the boxing ring. The side step is a key
tactical skill that must become second nature to you. The move should combine
speed and control and be carried out with efficiency.
The Mechanics of Sidestepping
As with all moves, stay relaxed, dont tense-up.
The Side Step to the Right (Orthodox)
1. From the boxing stance the first action is a push from the ball of your
front foot. The push should be sharp, and aimed at providing the drive
to thrust the body to the right.
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2. Your back foot should lift very slightly from the floor, allowing the
power generated from the push from the front foot to shift the body in a
straight line to the right. Your back foot should glide as opposed to
stepping.
3. Allow your front foot to follow its course, catching up with the back
foot in order to restore the stance.
The Side Step to the Left (Orthodox)
Pretty much the reverse of the side step right:
1. From the boxing stance, the first action is a push from your back foot.
The push should be sharp, and aimed at providing the drive to thrust the
body to the left.
2. Your front foot should lift very slightly from the floor, allowing the
power generated from the push from the back foot to shift the body in a
straight line to the left. Your front foot should glide as opposed to
stepping.
3. Allow your back foot to follow its course, catching up with the front
foot in order to restore the stance.
Common Faults with Sidestepping
The following problems can occur when performing the side step:
1. As with moving in and out, you might step and drag rather than using
a sharp push and glide. For example, when sidestepping to the right as
an orthodox, your back foot might step across and the front foot might be
dragged across to the right. This approach does not offer the same speed
capability as the push and glide.

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2. Avoid becoming flat-footed. This again will result in a very clunky,


almost robotic action. Remain on the balls of your feet and stay relaxed.
3. Don't allow your legs to cross. For example, when moving right as an
orthodox, the front leg might step across to the right, crossing the line
from the back foot (think boxing stance). Following this, your back leg
might also step across. The same problem can occur when sidestepping
either left or right, and its a bad mistake to make.
Go to Annex 7 for the gym-list of Do's and Don'ts for sidestepping. So now we
have the detail on the straight shots and movement in four directions. Next
up we are going to look at 3 more core skills that will add some versatility to
these basics.

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Core Skill #6 Ducking

Video

Timed-point

39:55

The Basics of Ducking


There are two main reasons why you will duck in boxing. The first most
obvious reason is as a boxing defense to avoid an opponents punches. The
second reason is to engage the opponent with body shots. There is a third
reason, which relates to feinting to draw a reaction from the opponent. This
is dealt with in the article 'Feinting in Boxing' which we cover in Foundation Drill
#4.
Ducking is one of the most simple boxing techniques to learn, and when
executed correctly and at the right time opens up many avenues for attack as
well reducing the risk of taking head shots. When ducking, it is very important
to observe the simple mechanics to avoid introducing the common faults.
When bad habits sneak into the technique of ducking, the penalty paid can be
severe.
The Mechanics of Ducking
The mechanics of ducking punches or ducking for body shots are simple. As with
all boxing techniques, efficiency is the key.
1. From the boxing stance, bend both of your legs at the knees, ensuring
that you keep your back straight.
2. The bending of the knees should almost be a drop allowing the duck to
happen at the required speed.
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3. Drop only enough for an oncoming punch to graze the top of your
head. This brings us back to our point about the efficiency of the
technique.
4. Return to the starting position as quickly as the knees dropped at the
start of the technique. At full speed, ducking should be performed as
quickly as a punch is thrown.
Common Faults with Ducking
Some basic errors are often made when ducking punches or ducking to throw
body shots:
1. Bending at the waist rather than dropping at the knees. Bending your
waist will result in your upper body moving forward and downward; you
will finish up looking at the floor rather than the opponent. If you cant
see your opponent, then you can't see your opponent's punches coming at
you. If you can't see punches, then it is much more difficult to defend
against them. Moving down and forward also offers a great opportunity
for the opponent to land punches, in particular a hurtful shot like an
uppercut. Really, you need to avoid this fault.
2. Dropping too low, wasting energy and reducing the likelihood of landing
your own counter punches.
3. Not bending the knees when throwing straight shots to the body,
meaning that you punch down. Doing this means that your hand is away
from the guard position for marginally longer than it needs to be. OK, its
only a split second, but its long enough to take an incoming shot.
Find a gym-list of do's and don'ts at Annex 8.

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Page 67

Core Skill #7 The Lay Back

Video

Timed-point

00:00

About the Lay Back


The Lay Back is a brilliant skill that provides ways of joining together
combinations of punches. It is a skill that was used extensively by Muhammad
Ali, particularly following his 3-year absence when he was less mobile on his
feet. The lay back takes the upper body from long range to the edge of range,
allowing you to deliver a consistent shellacking of an opponent whilst ensuring
that any counter-punches fall just short. Whilst this is a simple skill to explain,
ensure that you study the mechanics and video and in particular be aware of the
2 common faults.
The Mechanics of the Lay Back
The mechanics are very simple:
1. From the boxing stance, simply increase the bend in your back leg. This
bend of the leg has the effect of dropping your upper body out of range of
incoming punches.
2. The bend in the leg reduces, returning the body shape to the original
boxing stance.
Common Faults with the Lay Back
There isn't a long list of common faults associated with the Lay Back, in fact just
the two:
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1. Rather than the back leg bending, you might lean back at the waist. Not
only is this method bad for your back, more dangerously if the opponent
presses the attack then you literally have nowhere to go.
2. As your back leg bends, your lead hand might drop leaving a massive
opening for incoming head-shots. It feels comfortable to drop the hand,
but dont as it leaves a major opening for shots to your jaw.
And thats it. Well be using the lay back extensively during the development of
our Foundation Drills, you'll see how this outstanding skill can really add
multiple dimensions to throwing punches.
Why not print the gym-list of Do's and Don'ts for the Lay Back at Annex 9.

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Page 69

Core Skill #8 The Pivot

Video

Timed-point

02:33

The Basics of the Pivot


Our 8th and final core skill is the pivot. The pivot is one of those oftenoverlooked aspects of boxing. The main reason that the boxing pivot is
overlooked is that on the face of it the pivot is not a glamorous skill. The pivot
doesnt for instance offer the potential for an explosive end to a contest as does a
short range left hook. Nor does the pivot catch the eye in the same way as does
evading an attack by using deft slips and ducks. What I want to achieve by
including the pivot in the Boxing Training Foundation is to provide proof that the
pivot is the single most versatile skill that a boxer uses, providing options to
unlock many an adversary. So here goes...
Here are 3 examples of the pivot being used in a boxing match. There are many
more, but I think that these 3 are enough to demonstrate the importance of
perfecting the pivot:
1. Youre taking on a boxer who closes the ground very quickly and pulls
you into a short-range battle. Youre not very comfortable and your
opponent is very strong and powerful, looking to use strength to push
you back. Pivoting allows you to cancel out the strength of your opponent
by deflecting their line of attack without you retreating. You are free
to unleash short-range shots without having to give way to your
opponents greater strength.
2. Youre taking on a boxer whos supremely talented on the retreat but
doesnt offer the same threat on the attack. You can attempt to chase your
opponent down, cutting off the ring, but you are aware that by doing this
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youll be fighting to your opponents strength. So what do you do? You


take the centre of the ring, maintaining your position by pivoting to
follow your opponent, and you are ready for the inevitable attack. You
are controlling your environment by using a simple pivot.
3. Youre fighting on the retreat, with an opponent whose goal is to back you
to the ropes and smash you to within an inch of your life. Given the
intensity of your opponents attack, you are aware of the potential for this
destructive goal being achieved. Solution? Every time you feel the rope
even brush against your back, you combine a pivot with a duck and
spin away from danger, leaving your opponent to punch fresh air.

I could go on, the options are wide-ranging to say the least. So Ill assume for now
that you are sold on the usefulness and versatility of the pivot in boxing and are
now eager to know exactly how to execute this classy skill.
The Mechanics of the Pivot
To perform this skill, follow the steps outlined below:
To Pivot to the Left (Orthodox)
1. From the boxing stance, push from the ball of your back foot and allow
the front foot to spin on its ball.
2. The objective is to shift your baseline (the line from the toe on the front
foot to the heel on the back foot) through 45 degrees. Your front foot
rotates on the spot enabling the back foot to move across to your left.
Your stance should be retained throughout the pivot.
To Pivot to the Right (Orthodox)

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1. From the stance, spin your front foot on the spot and allow a slight lift
of your back foot.
2. The same shift of 45 degrees takes place, only this time to the right. Dont
be tempted to allow your body weight to go over your front leg, your
weight should remain central or on the back leg as always.
Common Faults with the Pivot
There's actually only one common fault, but its serious. Maintain the stance
throughout the move. This means that you dont allow your body weight to
transfer to the front leg. The urge to lean forward is strong, but you must
control this urge and maintain your bodyweight centrally or on the back leg.
Go to Annex 10 for the Do's and Don'ts.

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Foundation Drills
So we have looked in detail at the 8 Core Skills that underpin the skills the Boxing
Training Foundation. The next step is to develop ways in which we can put these
skills together in the right way. This is where our Foundation Drills offer so
much.
Successfully combining punching with movement is, in my view, the most vital
aspect of the boxing style. The Foundation Drills of the Boxing Training
Foundation are designed specifically to give a structured and systematic
approach for you to understand the how and why of punching and movement.
Some tips before we start:

Be meticulous in your approach to these drills. Avoid the urge to rush


them, work slowly and mechanically and build up the speed gradually.
If at all possible, use a mirror when practicing these drills. This will
allow real time analysis of what you are doing and will enable you to
make adjustments accordingly, effectively becoming your own coach.
Be sure to print the lists of Core Skills Do's and Don'ts at the back of
this manual and hang them in a prominent place in your practice area.
Avoid these mistakes at all costs as the negative impact of a fault in one
skill is magnified when combining other skills. The key to improving is
to identify that you have an issue. Along with the use of a mirror, these
Do's and Don'ts will prompt you to continually 'coach' your own style and
apply improvements accordingly.
OK, here is the list of the 5 Foundation Drills within the Boxing Training
Foundation:
Foundation Drill#1 - Single jab with movement.
Foundation Drill#2 Multiple jabs with movement.
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FoundationDrill#3 Movement with jabs and the straight back hand.


FoundationDrill#4 Incorporating the duck and the lay back
FoundationDrill#5 Incorporating the pivot.
In the short term, when doing the 3 x 2 minute rounds, practice each of the first 3
Foundation Drills plus Mobility Drill #1. These drills should be mastered
before progressing to the other drills and before attempting to incorporate
the array of punches on the MyBoxingCoach website. Let's walk before we run.
So, the initial approach is:

Round

Drills

Mobility Drill #1 and Foundation Drill #1

Foundation Drill #2

Foundation Drill #3

Having gotten comfortable with these drills, you could progress to the following
format:

Round

Drills

Mobility Drill #1 and Foundation Drill #1

Foundation Drill #2 and Foundation Drill #2

Foundation Drill #4 and Foundation Drill #5

Annex 11 contains a simple list of our Foundation Drills.


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You can probably guess that there are many possible variations here, so when
you get comfortable, try to come up with your own drills and arrangements.
Of course another benefit of the foundation drills is that you need not be in the
throes of a gym session to practice them. Any time you have a spare few minutes,
try them out. I won't say, Do these 3 times a week for 4 weeks and you'll be
ready. The fact is, you will know when these drills are having the desired
effect and you should incorporate other drills only when you are ready. This is
very much a process that will provide results at different stages depending upon
you. Be honest with yourself. If you need a few more sessions, take a few more
sessions. The harder you practice, the luckier you get.

TIP!
Foundation Drill #2 is absolutely vital for your future development. This
drill will open the door to the vast array of other punches described on the
MyBoxingCoach website. However, there is a very good reason why I have
restricted the Boxing Training Foundation to mainly straight shots.
Straight shots are the most important punches in boxing. It is pointless
getting yourself caught up in the complexities of hooks and uppercuts too
early in the process. Get the straight shots mastered and then deal with
the more complex (and risky) hooks and uppercuts.

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Page 75

Foundation Drill #1 Single Jab with Movement

Video

Timed-point

06:06

The jab when thrown from a static position is a potent weapon. The jab when
delivered whilst moving is 'Total Boxing'. It is the ultimate 'building block' for
success. As well as being the chief points scorer, the jab is the primary method of
'range finding' and breaking open the defences of the opponent. If the jab
lands, then you know that any other of your battery of shots can be thrown and
landed. The jab is by far the easiest punch to throw 'on the move' (in fact, the
straight back hand/right cross will always be thrown from a static position, but
more about that later.)
Moving forward and jabbing 'breaks open' the defences of the opponent,
allowing you to take the offensive initiative and taking the fight out of the hands
of the opposition. Jabbing whilst retreating provides a major deterrent
against a 'pressure fighter', allowing you to maintain the range and set up any
number of counter-punching opportunities (we'll learn more about counterpunching during subsequent drills).
In order to master jabbing with movement, it is important to understand the
mechanics of each individual skill and how these mechanics may
complement each other when combining the skills i.e. how the mechanics of
each skill may work well together. So, as a starting point, lets examine the
elements of the 'Jab with Movement' Foundation Drill:

The drill combines the jab with a movement in any of 4 directions;


forward, backwards, left and right.

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The jab always starts with a push from the front leg, resulting in a
clockwise rotation of the upper body for an orthodox boxer, or a counterclockwise rotation for a southpaw.
As an orthodox, moving forwards or to your left always starts with a
push off the back leg (right), and moving backwards or to your right
always starts with a push off the front leg (left).
We can see here that when throwing a jab and moving backwards or to your
right there are definite complementary mechanics i.e. the push of the front leg
to trigger the jab and the push off the front leg to move backwards or to the right.
When moving forward or to the left though, we can see that there could be a
clash of mechanics i.e. to move forward or right, you push off the back leg
whilst to jab the opposite is true in that the push is from the front leg.
So, how do we deal with this? What you have to do is treat the initial action of
the jab as a 'trigger'. To start the jab, there is much less power needed from a
push of the front leg to rotate the body than from a push from the back leg to
propel the mass of the body forward. This means that the initial push off the
front leg when throwing a jab moving forward is almost unnoticeable,
particularly when measured against the effort put into pushing the body
forward. The jab and the move forward are truly combined; this can be seen
clearly on the video.
However, don't get too fanatical about 'feeling' the initial push to rotate the
body as part of the jab. It is far more important to ensure that the common
faults of each skill are not produced during the drill. Remember, don't lean
forward, don't go flat-footed and don't allow your back leg to drift directly
behind your front leg.
Check out the tag boxing link overleaf which, if you are working with a partner,
provides details of a great game that really helps in developing your 'feel' for
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range. This will help you to master the art of movement and punching in a
shorter time frame.

Associated Resources:
Tag Boxing
Core Skill 2 - The Jab
Core Skill 4 Moving in and out
Core Skill 5 Sidestepping

TIP!

Be sure to check out Mobility Drill #1 now!

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Page 78

Foundation Drill #2 Multiple Jabs with Movement

Video

Timed-point

13:33

In Foundation Drill #1 we examined quite closely the way in which we jab whilst
on the move. The next step is to build up your repertoire by learning to use
multiple jabs, and to achieve this we are going to have to build in rhythm.
Don't panic, I'm not going to demand that you begin Salsa dancing lessons. You
do however need to ensure that there is a flow to how your shots, footwork and
body movement combine, and this drill is an effective way to develop the rhythm
and flow that all top boxers demonstrate every time they step into the ring.
So why do we use multiple jabs? Well, controlling range is a vital element of your
boxing. Multiple jabs used on the attack are incredibly effective, with an
increase in power with each shot leaving the opponent in disarray and ripe for
follow up attacks. Sugar Ray Leonard once said, I'm not known as a hard
puncher, I'm known as a consistent puncher. If the first one don't get you, the next
one will. That is the essence of using multiple jabs.
Let's look at retreating. You really don't want to get into the position of giving up
ground to an opponent without exacting a price. Multiple jabs were tailormade for backing off. There is no rule that says you must attack all of the time.
The best boxers are those who can be versatile, providing a true threat both
when moving forwards and backwards.
Some tips on Foundation Drill #2:
Don't forget the lessons that you have learned in Foundation Drill #1.
So, don't lose the offset back foot, don't go flat-footed and don't lean
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forward. Don't leave your upper arm extended in between jabs. You may
feel that this is easier but you will lose power and leave the leading side of
your body horribly exposed.
The mechanics of using multiple jabs are the same as using a single
jab, just ensure again that you start slowly and build up the speed. Coordination and rhythm are vital.
On a final note, you will often see a single jab thrown from the static position.
You will very rarely see multiple jabs thrown from a static position.
Doubling and trebling up on your jabs requires that you are able to effortlessly
combine foot movement with the shots. This drill is what you need and is
probably as important as anything else with learn in the Boxing Training
Foundation.

Associated Resources:
Core Skill 2 - The Jab
Core Skill 4 Moving in and out

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Foundation Drill #3 Jab and Straight Back Hand with Movement

Video

Timed-point

19:20

We have covered in Foundation Drill #1 and Foundation Drill #2 the process of


jabbing whilst moving in 4 different directions and developing multiple jabs on
the move. Now is the time for you to begin using the 'heavy artillery';
unleashing that dynamite straight back hand onto the target.
Throwing the jab then the straight back hand is known in boxing as 'the onetwo'. In fact, a main purpose of the jab is to 'pave the way' for the straight back
hand, to set the big shot up having caused confusion in the defences of the
opponent. The jab is the least risky punch to use and this is another reason why
the jab is used much more than any other punch. The straight back hand takes
more effort and slightly increases your risk of taking incoming, but this
doesn't mean that it won't be your most potent and destructive weapon.
Foundation Drill #3 has within it quite a few variations. We shall put to one side
for the moment the use of multiple jabs, and look more closely at the following:

The one-two from a static position.


The one-two on the attack
The one-two on the retreat
The one-two 'split' with a side step'
Now, there are a couple of vital rules that you must follow when using this drill.
Applying these rules will speed the development of your ability to throw great
shots whilst on the move:

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The jab can be thrown whilst the feet are moving.


The straight back hand must be thrown from a static position, that is
the feet must remain in the same position on the floor throughout the
shot.
The reason that you must be must be static when throwing the back hand is that
it is a power shot. In order for the shot to carry power, the back foot must
provide an anchor to the floor. Without the back foot taking this role, the shot
will simply not 'explode' onto the target as it needs to. This shot is about
power, and correct technique will provide this power. And when I say static, this
means that your feet are still only momentarily, just long enough to deliver the
shot. After the shot lands you can move in any direction you want, whether
on the attack or the retreat.
This leads us on to a bit of knowledge that will allow you to develop the use of
the mid-range left hook (there's a link in the Associated Resources box below).
Just like the jab, the lead hand hook can be thrown 'on the move.' This is because
the angle that the shot takes to the target allows more of a 'whiplash' action and
the body weight is on the back foot at the end of the hook. This means that the
hook can be delivered with 'snap' and power. As described in the video, you can
create a 'one-two-three' as follows:
1. Combine the move in with the jab
2. Throw the straight back hand
3. Combine the mid-range left hook with a move forward in order to close
from long range to mid-range.
If you were to use the mid-range right hook in a 2-shot combination, for example
jab followed by the hook, then you need to increase (very slightly) the movement
forward and if necessary lengthen the hook, again only slightly. This would allow

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your feet to be static when throwing the hook because you have moved from the
edge of range to mid-range.
So, now you should begin to see how you could really develop your
capability to throw basic, successful combinations. This principle can help
you, when using other punching and body movement skills, to join up simple
combinations to me much more dynamic in your attacking options. Here's where
Foundation Drill #4 comes in.

Associated Resources:
Mid-Range Left Hook
Mid-Range Right Hook
Core Skill 2 - The Jab
Core Skill 3 The Straight Back Hand
Core Skill 4 Moving in and out
Core Skill 5 Moving side-to-side

TIP!
Be sure to understand what you have just achieved in moving from long
range to mid range WHILST THROWING A PUNCH. This very much
broadens your horizons!

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Page 83

Foundation Drill #4 Incorporating the Duck and the Lay Back

Video

Timed-point

27:11

The first 3 drills of the Boxing Training Foundation have focused on developing
movement and punching, reinforcing that combining the two are a vital building
block of a successful boxing style. We have also during Foundation Drill #3
looked at developing simple boxing combinations. With this drill, I want you to
incorporate two body movements that add new dimensions to your boxing;
the beginnings of body punching, the basics of counter punching and the
development of the simple combinations into damaging barrages of punches.
Ducking
The first body movement we will look at is ducking, covered in Core Skill 6. You
will use the duck as a method of delivering the kind of body shots that will stop a
train. Check out the video where you will see how to combine ducking with
movement and punching in the following ways:

Jab to the head and straight back hand to the body moving in and out.
Jab to the head and straight back hand to the body moving in and out.
TIP!
The beauty of the second part of the drill is that we can use that straight
back hand to the body on the retreat. This is a great way of maximizing the
power of a straight shot to the body, allowing you to use the mass of the
oncoming opponent to increase the power generated.

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The Lay Back


The lay back allows us to join shots together. This is a process we call
'phased attacking', where your attack has intentional and brief pauses designed
to improve the chances of your shots landing. This is in effect counterpunching. Many would consider counter-punching a process of waiting for an
opponent to throw a shot, then doing something to prevent that shot from hitting
you, then responding with your own punches. This is not entirely true.
Successful counter-punching is more proactive than this in that the ideal
situation is that you do something to make your opponent throw a shot. This
increases your chances of being able to predict when your opponent's shots will
be thrown, giving you a split-second advantage in terms of response times. This
process is referred to as 'drawing the lead'.
In general, there are three ways to draw the lead of the opponent:
1. Throwing your own punch (many boxers when hit instinctively hit back)
2. Using what is known as a feint (check out the Associated Resource box
over the page)
3. Simply moving into range.
Successfully adding the lay back on to the end of each of these actions will result
in the opponent's shots falling short and leaving the opening for your counterpunch. So, we build pre-determined sequences of skills (a drill) in order to
'be ahead of the game' when boxing.
The drill is in sequences:
1. Jab Lay Back Jab
2. Jab Lay Back One-Two
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3. Jab Lay Back Back Hand.


Ensure that when executing the lay back your feet remain static and you
bend your back leg, not your back. This drill actually breaks down into 5 drills. I
shall leave it up to you to decide how to practice these skills within the work out.
You may wish to focus purely on the ducking, or alternatively just on the lay
back. You may wish to practice a single mini-drill for a full round, or indeed work
through all 5 one after the other. However you choose to approach this, you
should know that boxers at an advanced level would be very happy to
practice this exact type of drill. Why? Because the basics work well, whatever
level you are at.
TIP!
Try replacing the first jab in each sequence of the drill with any of the 3
feints described in the Feinting in Boxing article. This enables a major
development of your skills.

Associated Resources:
Feinting in Boxing
Core Skill 2 The Jab
Core Skill 3 The Straight Back Hand
Core Skill 4 Moving in and out
Core Skill 5 Moving side-to-side
Core Skill 6 Ducking
Core Skill 7 The Lay Back
Counter Punching and Boxing The Difference?
Counter Punching Deal With It!

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Page 86

Foundation Drill #5 Incorporating the Pivot

Video

Timed-point

00:00

Core Skill #9 described in quite some detail the benefits of using the pivot within
your boxing style, so I'm not going to repeat those benefits here. With this final
foundation drill we are going to maintain the simplicity of using straight shots,
but again as in Foundation Drill #3 we are going to introduce the lead hand
hook, the left hook for the orthodox and the right hook for the southpaw. The
pivot and the lead hand hook are just too good together so it seems a shame to
talk pivots without talking hooks also.
Something that I mention in the video, but is worth reiterating here, is that it is
more comfortable to move to your 'lead foot' side when pivoting. So, an
orthodox boxer will pivot easier to their left than to their right, vice versa for a
southpaw; this has an influence on our inclusion of the lead hand hook. You
should also ensure that you remember the principle of holding static feet when
throwing the straight back hand, this principle does not change because we are
executing the pivot.
OK, we break this drill down into 3 sequences:
1. The pivot combined with the jab
2. The pivot combined with the jab and straight back hand
3. The pivot combined with the jab and (lead hand) left hook.
So why am I including the left hook here as well as at Foundation Drill #3? Well,
we re-emphasise that the lead hand shots can be thrown during movement
and the back hand shots cannot. But more than this, and this is getting into
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tactics, the pivot and lead hand hook is a highly effective sequence to use
against an opponent with an opposing stance, that is orthodox versus
southpaw or vice versa. The detail of this is included within the report Southpaw
Versus Orthodox Explained! but in simple terms it's because you can whip that
hook in over the opponent's lead hand.
You must get comfortable with the pivot. Within the Boxing Training
Foundation we use it at long and mid-range, and it's uniquely effective at these
ranges. When we come to infighting though, it is an absolutely superb skill that
will provide the 'golden ticket' to overcome just about any type of opponent.

TIP!
When we get to Phase 4 (Heavy Bag), you will see the double arm block
being used when up close to the bag. Exchange the jab in this drill for a
double arm block, this is a classy 'up close' skill to use.

Associated Resources:
Mid-Range Left Hook
Core Skill 2 The Jab
Core Skill 8 The Pivot
Double Arm Block

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Page 88

Foundation Drills A Final Word


You know how during the introduction of the Boxing Training Foundation I
talked about enabling you to become self-sufficient in your learning? Well,
the way to do this is to build upon these foundation drills with your own
variations using some of the other skills on the MyBoxingCoach website. Have a
think about the following variations and then get in touch with your creative
side.

In Foundation Drill #4, what would be the effect of replacing the lay back
with an outside slip and replacing the straight back hand with a long
range right hook? The difference between the lay back and the outside
slip is subtle, as indeed is the difference between the straight back hand
and long range right hook. However, because your body weight has
shifted outside of the opponent's counter (back and to the right as an
orthodox), there is additional leverage available to really hammer
home that long-range right hook to the target at a slightly different angle.
Again with Foundation Drill #4, what would be the effect of using the
move in with the duck (Mobility Drill #2) and then using the jab at the
end? The duck would become purely a long range defence, enabling you
to move from the edge of range to long range, under any long range shots
used by the opponent, and able to fire your own long range shots.
I could go on, the options are many and varied, so don't be reluctant to
experiment. The next step in Phase 2 of the Boxing Training Foundation is to look
at improving your mobility with our purpose-built Mobility Drills.

Associated Resources:
The Outside Slip
The Long Range Right Hook
Boxing Drills Cuban Style!
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Mobility Drills
The Foundation Drills have provided us with the fundamental basis upon
which you can build and develop your boxing style, I'm sure that you have
had enough of me going on and on about their importance. I think that as part of
your development it is important to provide you with the options to develop
other aspects of your style. So, I have developed ten drills that focus solely on
developing your capability to be mobile. But why is it important to be mobile I
hear you ask? Well, read on and I'll tell you.
It doesn't matter what particular 'type' of boxing style you want or indeed have,
the ability to be mobile is of paramount importance. Let's look at two very
different types of boxers and examine the mobility of each. Firstly is
Muhammad Ali, the ultimate 'dancer', who in the early part of his career was the
epitome of flashy movement, remaining on the balls of his feet throughout a
fight, dancing into range at angles and delivering blindingly fast salvoes of shots
into the bemused opponent. Let's face it, Sonny Liston had absolutely no idea
how to cope with the mobility and elusiveness of Ali, and Liston was an
incredibly dangerous fighter. Mobility and body movement was central to
Ali's style and success.
Let's now examine another heavyweight, one of more recent vintage. 'Iron' Mike
Tyson was as devastating a fighter as ever stepped into the ring, period. Now
most people think Tyson was about his punching power, but this is not a true
reflection of the skills of the man. Sure Tyson was a big puncher, but so are most
heavyweights. What separated Tyson from everyone else was his ability to
pressure an opponent and out-gun guys who had significant height and
reach advantages over him, even getting to the point of out-jabbing Larry
Holmes, the man who quite possibly possessed the best jab in heavyweight
history. How did he achieve this? You guessed it, superb mobility combined

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with exemplary body movement. Ali and Tyson; two very different fighters,
but with more in common than you would initially think.
So, the Mobility Drills within the Boxing Training Foundation are included to help
you on a number of levels, all important to the future development of your
boxing style. They introduce a range of skills that will open up your
offensive capabilities, in particular providing the ideal base upon which to
develop a devastating range of boxing combination punches incorporating
straight shots, hooks, uppercuts, head shots and body shots. The drills will also
contribute to your defensive make-up, enabling slick, controlled evasion of
punches.
Before you start, there are a couple of things to consider:

Don't attempt to tackle these drills too soon. Get the Foundation Drills
right and then move onto these (accepting that Mobility Drill #1 is used
alongside our Foundation Drills.)
It's good to spend time with these drills separately from punching.
You will know how to include your hooks and uppercuts when the time is
right. In the shorter term, get to know how to move like a boxer should by
combining slips, rolls various aspects of footwork.

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Page 91

Mobility Drill #1 Movement In and Out

Video

Timed-point

08:31

Mobility Drill #1 is a very important drill to understand and master. It


draws entirely from Core Skill #4 and you will notice from the video that I have
presented the drill in 3 variations:

Move in and out basic speed (aka The Staple)


Move in and out competition speed (aka The Closer)
Move in and out counter-punch speed (aka The Stinger).
A key point to note is the mechanics of each drill remain largely the same,
the key difference is the speed at which the drill is performed. The 2nd variation
of the drill is interesting in that this is the way in which we would pursue (closedown) or retreat from an opponent. It is executed at the speed at which we
would 'track' a retreating opponent and cutting off the ring or alternatively
evading a determined attack. The key thing to note is on this variation is that you
should aim to build a rhythm. You should aim for consistency; if you can
string together 3 executions in a consistent way, then you have cracked it and
could do the same for 30 executions.
The 3rd variation is executed at top speed. The important factor to remember
here is that this type of move is intended to create opportunities to land your
own stinging shots. If in front of an opponent, the move would be executed
when you are at long range, moving to the edge of range and then back again to
fire your shots. Make sure that you have that instant trigger from the back foot to
'explode' back into range. This is the basis of supreme counter-punching.

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TIP!
Using Foundation Drills #2 and #3 as a base, exchange the type of
movement used there with the 3rd variation of this drill (at counter punch
speed.) This will give you an additional 2 drills for your practice sessions

Associated Resources:
Core Skill 4 Moving in and out

Mobility Drill #2 In and Out Combined with Ducking

Video

Timed-point

12:49

This drill is directly related to Foundation Drill #4, except that here we do not
throw the shots. So why perform the drill without the shots? Well, it's quite
simple really. Combining movement with a simple duck provides benefits in two
ways:

It's an ultra-simple way of moving from the edge of range to long or mid
range, ready to unload your shots.
It's a really effective way of moving safely away from contact, with the
duck allowing the opponent's shots to travel harmlessly above your head.
This is because you have altered the position of your head in two ways a)
distance to the opponent by moving away and b) elevation or height of
your head in relation to the opponent by using the duck.
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The simplicity of this drill is what I really like. The simple solutions work
time after time. Just make sure that you do not bend at the waist, and everything
will be fine. Stay relaxed and enjoy!

Associated Resources:
Core Skill 4 Moving in and out
Core Skill 6 Ducking

Mobility Drill #3 In and Out Slipping Inside

Video

Timed-point

16:10

Getting a little more advanced now, I am going to introduce the process of


slipping into your drills routines. The associated resource box below includes
the link out to the article on the website, have a look at that now and you will be
ready to tackle this drill.
Slipping inside basically means that you will slip 'inside' any jab coming towards
you (assuming orthodox on orthodox.) Not only is it a fantastic defensive
action, as with other body movement defences it is an assertive action that puts
you in the ideal position to deliver your own shots. By slipping inside, you 'store
up' leverage and this leverage is absolutely perfect for delivering the mid-range
left hook (check out Foundation Drill #3.) Make sure that you understand the
principle of identifying the complementary aspects of each individual skill,
in this case we actually 'split' the inside slip into two parts, depending upon

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Page 94

whether we are moving forward or moving backward. This 'splitting' of the


skill is a consistent message throughout our mobility drills.

Associated Resources:
Core Skill 4 Moving in and out
The Inside Slip
TIP!
Be sure to understand that when you slip inside, you have a natural
vulnerability to an oncoming straight back hand (as orthodox versus
orthodox.) Everything holds a certain amount of risk, which is the nature of
the sport. The important thing is to know when you are taking the risk!
Check out Mobility Drill #5 for an interesting variation that reduced the
risk of swallowing that incoming straight back hand.

Mobility Drill #4 In and Out Slipping Outside

Video

Timed-point

19:20

If you have checked out the 'Final Word' section of the Foundation Drills, then
you will already have some understanding of the outside slip. I suggested that
during Foundation Drill #4 you exchange the lay back for the outside slip, and the
straight back hand for the long range right hook. This was all done from a static
position, that is your feet stayed still. In this drill you really need to focus on the
movement of the feet combined with the 'splitting' of the outside slip. Just

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like with an army the ability to be mobile is of paramount importance, the same
is true in boxing. Keep it simple, clean and efficient.

Associated Resources:
Core Skill 4 Moving in and out
The Outside Slip

Mobility Drill #5 In and Out Rolling Inside

Video

Timed-point

22:21

This drill is for all you guys and girls who want to be deliver KO power with
hooks and uppercuts. 'Rolling' with punches not only makes you an extremely
elusive target, it also allows you to use momentum in order to fire dynamite
hooks in this case the lead hand hook is the shot of choice (orthodox left hook,
southpaw right hook). The roll and movement in delivers you 'inside' the lead of
your opponent, and is a superb natural defence against a one-two. This
relates to the 'Tip' in Mobility Drill #3 where slipping inside leaves a vulnerability
to the incoming straight back hand. Execute the roll inside at speed, and your
head will not be there to take the shot. The practice of the drill will make the
move more instinctive.

Associated Resources:
Core Skill 4 Moving in and out
The Roll Inside
Mid-Range Left Hook
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TIP!
Remember the bits of the skills that we combine. Here, we 'split' the roll,
starting with a push off the front foot to start the roll, and then pushing off
the back foot to move forward AND complete the roll at the same time. On
the retreat push off the front foot to move backwards AND start the roll,
then complete the roll at the end of the move.

Mobility Drill #6 In and Out Rolling Outside

Video

Timed-point

25:36

Same principle as Mobility Drill #5, this time bringing in the big right hook.

Associated Resources:
Core Skill 4 Moving in and out
The Roll Outside
Mid-Range Right Hook

Mobility Drill #7 Diagonal Movement with Ducking

Video

Timed-point

29:04

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Now here's an interesting one. Diagonal movement can be quite awkward, so


I'm not going to get us caught up in trying to explain it here. Check out the links
in the Associated Resource box for a full explanation. In fact, go do it now
before you even think about looking at this drill, then, be sure to check out the tip
box below so that I can point out the mistakes that I make in the drill video. We
all have weaknesses!
TIP!
DON'T cross your legs, like I do as I'm moving diagonally forward to my
right (oh the shame!) It goes to show that mistakes can be made, and that
diagonal movement can be a challenge for very particular reasons. All is
explained in the Associated Resources articles.

Associated Resources:
Diagonal Movement Left
Diagonal Movement Right
Core Skill 6 Ducking

Mobility Drill #8 Moving In Roll Out with a Sidestep

Video

Timed-point

00:00

With this drill, I want you to take another step up in complexity, combining
three skills rather than our normal two. To my mind, the really slick bit about
this skill is the combination of the sidestep with the final part of the outside
roll. The first part of the drill, the move in with the beginning of the outside roll,
is excellent to move from the edge of range to long-range (or mid-range, the
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difference is minimal.) It's an efficient and safe way to move in, your head in
constant motion due to the movement of your feet and body. The final element of
the drill, the side step, takes you out of your opponent's 'strike zone' (check out
the report Southpaw Versus Orthodox Explained!) and places you in a very
dominant position to launch your own attack. Given the position of your
opponent, might a jab work nicely here?

Associated Resources:
Core Skill 4 Moving in and out
Core Skill 5 Moving side-to-side
The Roll Outside

Mobility Drill #9 Moving In Roll Inside with a Sidestep

Video

Timed-point

02:53

There are obvious similarities here with Mobility Drill #8, so there seems little
point in repeating the positives described there. There is however a key
difference, and this difference is the result of the mechanics of combining the
skills. In Mobility Drill #8 we combine the final phase of the outside roll with the
side step (to the right for an orthodox.) In this drill, you need to complete the roll
and then do the side step because you have already combined the final phase of
the roll inside when you pushed forward off the back leg. I know that this
sometimes gets a little complicated, but it is important that you understand
these little details. By the way, if your thinking of letting a shot go here, that
straight back hand might be worth a look.
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Associated Resources:
Core Skill 4 Moving in and out
Core Skill 5 Moving side-to-side
The Roll Inside

Mobility Drill #10 Moving In and Out with the Pivot

Video

Timed-point

06:17

This is really a simplified version of Foundation Drill #5. By now, this is selfexplanatory for you. It's interesting to note though as you look at Phase 3
Shadow Boxing and Phase 4 The Heavy Bag you will see why I put so much
emphasis on the importance of the pivot. On more than one occasion during
shadow boxing and the heavy bag session, I use the pivot without being aware
that I am doing so. I only noticed when I watched the video back. This shows
that the movement is an integral and instinctive part of my style, and to be
honest the same is true for the vast majority of active boxers (not including overthe-hill types like myself). Next time you watch a fight, check out how often a
fighter pivots, and the different circumstances in which they pivot. It's a real
'ring-scientist' skill.

Associated Resources:
Core Skill 4 Moving in and out
Core Skill 8 The Pivot

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Page 100

Phase 3 Shadow Boxing


Video

Timed-point

12:00

Introduction
As long as boxing has existed, it is fair to assume that those partaking in the sport
have shadow boxed.' In brief, shadow boxing is boxing without a physical
opponent present. Shadow boxing allows you to try out many of the skills of
boxing before using those skills on a heavy bag or indeed a live opponent.
Shadow boxing is generally undertaken towards the start of the session, after the
warm-up but before the heavier impacts of the bag work. This said, most
boxers occupy any spare moments with a burst of shadow boxing.
Shadow boxing should absolutely NOT be confused with the 'competition-speed'
sections of the Foundation Drills within the Boxing Training Foundation. It is
very important in shadow boxing not to restrict yourself with repetitive
movement. Within the Boxing Training Foundation, I have continued the
elements of the Foundation Drills through the shadow boxing and heavy bag
phases to aid your learning. As you develop, you really do need to get
adventurous with your shadow boxing and vary your approach. I'll give you
some suggestions in a moment, but first, here are a few things to understand
about shadow boxing.
Some people consider shadow boxing to be part of a warm-up, not me.
Shadow boxing is a very important aspect of training in it's own
right.
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There are no lines on the floor (as with drills,) your emphasis should be
on movement.
Visualise an opponent and place a target. I mentioned that there is no
physical opponent present. Well, your job is to put that physical
opponent in there. Mirrors can help with this, as with a mirror you can
see what an opponent would see, but a mirror should not become an
absolute part of shadow boxing as this too might restrict movement.
Accelerate your shots onto a target, snapping back the head of the
opponent.' Don't allow the punches to go through the target before
eventually finding their way back to the guard position. This is a bad
habit. Think about it, when your fist hits a solid object it does not continue
to travel for 2 feet beyond that object. Your fist pretty much stops, and the
force is passed into the object. So let's train for that situation and lets not
train for missing the target.
I've said this before and I'll say it again, work for the full round, even if
this involves only keeping your hands up and maintaining your stance.
Don't lose your form and keep your discipline!
In between rounds, breath in deeply through your nose, then out through
your mouth; don't pant like a dog. Focus on the next round.
So what about some options for adding some spice to shadow boxing? Have a
think about some of the following points:

To make improvements to your hand speed, why not grab a 1lb or 2lb
weight in each hand. Use these weights for a round, and then dispense
with them for the next round. You should feel a pretty instant
improvement in hand speed. Make this a regular part of your shadow
boxing.
Theme' your rounds. For example, in round 1, visualize an opponent
who is looking to put a lot of pressure on you, constantly attacking with
reckless abandon! Use lots of side steps, pivots and shots to build an
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effective 'fighting retreat.' In round 2, turn the tables and you chase down
your opponent, thinking about adding some of the elements of the
mobility drills (slips, rolls and ducks.)
Watch other boxers, both on TV (or the boxing fan's best friend
YouTube) and if you are at a gym the boxers there. Try to spot some of
the skills that they use. Try to spot the subtle bits; pivots, hand-defences
and footwork, and look to use some of those for a round. Basically, mimic
your favourite fighters.
OK, keeping that stuff in mind, let's check out the demo of the shadow boxing
within the Boxing Training Foundation.

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Shadow Boxing Demonstration

Video

Timed-point

16:18

Round 1
Timed-Point: 16:21
Single jabs with movement. Trying to maintain a roughly equal distance
between the feet. At 16:40, I duck twice. This ducking was not an action that I
was aware I was doing, it's simply that an inherent element of my boxing style is
the desire to ensure that my head does not stay in the same place for too
long. Notice also that my right hand stays high as the jab is thrown, avoiding
leaving a gap in the defences.
Around the 17:08 second mark where I pivot. Again, this was not a conscious
action; pivoting is covered in Foundation Drill #5, and we are in the first minute
of round 1 where I am attempting to isolate the single jab with movement. There
are two other bits of information that you should glean from this observation:
The pivot is a very important and versatile skill
Repetition over time will result in reinforcement and the sub-conscious
execution of skills.
From 17:19 onwards, we begin the process of 'doubling up' the jab, both on the
attack and the retreat (Foundation Drill #2). What should stand out more about
this first round is the difference between shadow boxing and the Foundation and
Mobility Drills. Within the drills, we are methodical, precise and almost robotic.
In shadow boxing we can see that there is much more freedom, a willingness and

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desire to move freely and attempt to develop the rhythm that successful
boxing demands.
Round 2
Timed-point: 18:30
We can see right from the outset of round 2 that there is more of a threat. Why?
Because we are 'bringing forward the big guns' in the shape of the straight back
hand (incorporating elements of Foundation Drill #3). The double jab/back
hand is used regularly, and at 2:40 we see the one-two/one-two on the attack,
carried out with speed and aggression but in complete control because we are
ensuring that the feet are static when throwing the back hand but are moving
when throwing the jabs.
At 19:39 we see the first body attack, a straight back hand to the body
following a jab to the head. You'll note that as with Foundation Drill #4 the
straight back hand is thrown to the body in the same way as to the head, but
combining it with the duck. Avoid punching down towards the target with
straight shots as this means that your hands are away from the guard position
for a split second longer than they need to be.
At 19:51 we see the first lay back, providing a main method of putting
maximum pressure on the opponent by delivering sharp, powerful counter
punches. This is the first of many lay backs used during this part of the round. At
20:19 the mid-range left hook is used, in particular combined with the move in
to transfer from long range to mid-range. This is described in some detail in
Foundation Drill #3 so check that out again for more on this.
At the end of the round BREATHE DEEPLY!

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Round 3
Timed-point: 20:40
We open the round 20:50 by combining the pivot with jabs and hooks, as in
Foundation Drill #5. We pivot both in clockwise and counter-clockwise
directions, with the former feeling more 'fluid' to me, as I'm an orthodox. If you
are a southpaw, then it will feel more natural for you to pivot counter-clockwise.
For the first minute or so of the round, we take the 'centre of the ring', allowing
the opponent to move around us. You will see the left hook combine with the
pivot regularly throughout the round, and in general we can see that the punch
rate has risen; it is always a good thing to try and finish strongly.
We are also seeing the beginnings of 4 and 5 punch combinations,
interspersed with the lay back and short, explosive foot movements in and out.
Around 22:40, we see the pivot in both directions whilst still throwing shots;
maximum elusiveness combined with a high punch-rate, which is a sure-fire way
to boxing success
And there you have it. After those 3 rounds of shadow boxing you are now
primed and ready to wreak havoc on the heavy bag. Go glove up...

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Page 106

Phase 4 The Heavy Bag


Video

Timed-point

22:51

Introduction
In the Equipment section, we talked about the heavy bag, the various types of
heavy bag and the benefits of using this key piece of equipment. Now, I want to
move this understanding forward and examine the technical and physical
aspects of using the bag and ways in which you can enhance your style,
strength, endurance and punching power.
As with Phase 3 - Shadow Boxing, we will use the Foundation Drills to give us the
broad outline of our bag session, layering each set of skills one on top of the
other. In the early stages of your development, this structured approach is
vital. However, this is not to say that this is the approach you should take for the
rest of your life, which would get a little boring. The advice in Phase 3 on how to
develop your shadow boxing can be used for the heavy bag also.
Before getting into the 3 rounds of bag work, let's cover some of the basics of
using the heavy bag:

Don't allow excessive swinging of the bag. The bag swinging a lot does
not mean that you are hitting it hard. What it does mean is that you have a
basic understanding of momentum and you are punching the bag as it
moves away, thus increasing the swing.

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In order to help develop your 'feel' for range and develop that vital
rhythm that we have talked about, try to time your foot movements to
coincide with the swinging of the bag. Your aim for the purposes of the
Boxing Training Foundation is to pretty much keep the bag at long range.
Don't push the bag. This is very different from stopping the bag with the
double arm block (as shown in round 3). If you get into the habit of
pushing the bag, it means that your arms can end up a long way from
the guard position leaving you badly exposed to incoming hooks.
Don't lean on the bag. If you lean against a bag (or even worse an
opponent), it means that you are not in control of your own body weight;
you are relying on something else to stop YOU losing YOUR balance.
This is never going to be a good thing.
Maintain your discipline, working through to the end of the round with
your guard intact, defending yourself at all times and providing a threat
both going forward and going backwards.
In between rounds, breathe deeply, take on some fluids and aim to
recover. Make sure that you are fully prepared for the next round or
indeed the next phase and remember the 1-minute rule.
OK, let's get on with the demonstration.

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Page 108

Heavy Bag Demonstration

Video

Timed-point

28:30

Round 1
Timed-point: 28:30
For the first minute of the round I'm using single jabs, but more importantly I'd
like you to notice how I am using the swing of the bag. You know how during
the introductory video of Phase 5 (Heavy Bag) I talked about using the swing of
the bag to develop your 'feel' for range? Well, that is very much in evidence when
throwing the single jabs.
The jabs themselves during the early part of the round are pretty average,
certainly in terms of speed. In fact, they could almost be defined as feints. The
jab, as well as delivering the benefits described in Core Skill #2, is an excellent
way of bringing the opponent "out of cover", drawing a lead and providing
openings for your own, punishing attacks. Slowing the jab down to become half
punch/half feint is a very effective way to do this. Interestingly, this is method
that was used by the great Roberto Duran throughout his career, and the
Associated Resource box at the end of this section includes a link to an analysis
article that demonstrates this.
In the second minute of the round, from about 29:27, I am able to 'open the
throttle' a little by popping in double jabs (Foundation Drill #2). Even with the
first double jab, you can see the significant difference in impact, with the
concussive thwack of the 2nd jab in particular standing out. The double jab is
no less effective when thrown on the retreat.

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On a final word on round 1, it was interesting to note that I felt quite


constrained using only jabs. Now, I knew that I would feel this way, and I am
sure that you will experience the same sensation. But, and this is important, it
will do you good to be disciplined. In the short term, do try to restrict yourself in
this way for periods of a round or indeed a full round. Discipline and 'sticking
to a game plan' is important. Also, it feels really good then to move up through
the gears by throwing additional shots, just as we do in round 2.
Round 2
Timed-point: 30:38
Right from the outset of round 2 we have a very different approach, with a
hard one-two signalling a significantly more aggressive approach. At 30:53 we
see out first 'double attack'; a jab on the retreat quickly followed by one-two
delivered with real intent - this is drawn directly from Foundation Drill #3.
At 30:58 we bring in our first left hook after the bag swings into mid range after
the straight backhand has landed. This again is quite an important point to note we can move in to range, but we must always be prepared to deal with the
fact that the opponent can influence the process with their positioning. So,
when an opponent moves in, we can alter our range or throw an appropriately
ranged shot, in this case the mid-range left hook.
At 31:19, notice the subtle foot feint before firing a double jab and back hand.
The foot feint is important in this respect as the opponent could respond to this
and therefore not be ready for the assault that takes place a split second after
they were expecting it. This is key and is in fact very important as we try to
develop our counter-punching capability.
At 31:31, we use the double arm block (as described in the introductory video
to the heavy bag phase.) In this instance we use the block to advance into range
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behind the solid shield of the arms whilst maintaining full visibility of the
opponent. In terms of getting out, have a look at 32:17, ducking during the
move out having landed a one-two; hit and not be hit. Ducking in and out of
range in this way is simple and very effective. The other aspect of the duck is
demonstrated, that is combining it with the straight back hand in order to deliver
crunching body shots.
Round 3
Timed-point: 32:47
We start round 3 with a jab and hook, combined with the pivot. The hook and
pivot go together like strawberries and cream! At 33:02 we see the two skills
combined again with the jab making a contribution also. To use a cookery
analogy, these three skills are the highest quality ingredients for a 5-star meal!
At 33:07, the lay back is used to separate a couple of one-two's, making a 4punch combination, ensuring that the feet are static when the back hand goes
so that we maximize the power generated. OK, it's just 4 straight shots, but it's
simple, and simple works. At 33:13 we see the lay back separating the jab from
the straight back hand, again this is pulled directly from Foundation Drill #4 and
this is counter-punching with real bite.
At the end of the round BREATHE DEEPLY and get rid of those hand wraps as its
time for some jumping rope.

Associated Resources:
Double Arm Block
Old Man Hits a Heavy Bag!
Roberto Duran Boxing Style Analysis

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Page 111

Phase 5 Jumping Rope


Video

Timed-point

00:00

Introduction
Caution: A word of warning here. If you suffer from joint problems or arthritis,
you need to consult your doctor/physician before taking on skipping. The joints
of the legs need to take some stresses because of the bouncing action, so make
sure that you don't exacerbate joint problems by undertaking unsuitable
exercise.
Boxers, very often, love to show off. Its part of the make-up. Its not about
humiliating someone or satisfying extrovert tendencies, its about being proud
of the amount of work and effort that goes into attaining the level of fitness
and skill required to perform as a fighter. Jumping rope, also called skipping,
is one of the activities in which boxers can truly show off, and some of the
quality of skipping that Ive seen in gyms over the years is mind-boggling!
Now, lets get something straight here. If you cannot currently skip, then you will
need to have some patience and self-discipline to learn it. But, once you have
learned how to skip, and you build skipping into your fitness regime, you reap
the rewards over a prolonged period of time.
Let's look at some of the benefits of building skipping into your fitness
regime:

Hands and feet co-ordination. The importance of co-ordinating


footwork with punching is critical to successful boxing. Skipping is a
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wonderful method of doing this. Timing, rhythm, balanceyou name it,


skipping helps with it!
Aerobic fitness/Anaerobic fitness

cardiovascular

dreamland!

Skipping is wonderfully versatile in terms of configuration of activity,


allowing low intensity work over a prolonged period (for endurance
development) to high intensity sprinting work to focus on recovery rates.
Excellent muscle tone benefits, particularly in the calves, thighs,
buttocks, chest and shoulders.
As you have probably noticed, being on the balls of your feet is very
important in boxing, not only for effective movement, but also for
generating the leverage needed for throwing real power shots. Skipping is
excellent training for ensuring that you develop that capability to
remain on the balls of your feet for the duration of a round.
Here are the steps that we take in the video:

Hold both handles of the rope in your right hand. Make counterclockwise circular movement with your right forearm and relax the wrist
to allow it to make a similar movement, only in larger circles. Continue
this until you feel comfortable and the rope is swinging in a consistent,
rhythmic motion.
Alternate the handles of the rope to your left hand and repeat the
action described in point 1.
When you are ready, put a handle in each hand and look to create the
same motions described in points 1 and 2, including this time the jump
over the rope.
Keep your knees bent and remain on the balls of your feet.
Remember from the Phase 1 The Warm Up where we bounced, our feet
landed on the floor at the same time, but the body weight alternated
from one leg to the other. The same principle is applied here.
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Practice, practice, practice!

If you initially struggle with this approach, don't become disheartened; just
keep on practising and it will come. In the short term, feel free to undertake the
simple method that I describe in the video at 08:40, but do keep trying to master
our main approach.

TIP!
The options for both skipping technique and configuration are literally
limitless. During a training session, many boxers would drop the roundbased format for a continuous 10-minute session (or longer). If you choose
to go with the 10-minute format, ensure that the last 15 seconds of each
minute is devoted to a flat-out sprint. Use the subsequent 45 seconds of the
next minute to recover with controlled, deep breathing.

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Page 114

Phase 6 The Ton Up


Video

Timed-point

09:02

Introduction
Caution: As with skipping, there are exercises within the ton up that put some
significant strain on the joints. Again, the legs take quite a hammering
particularly with exercises like pike jumps or burpees. Speak with your doctor if
you have joint problems or arthritis before you tackle Phase 6 of the Boxing
Training Foundation.
For those who have never heard of The Ton Up, be prepared to have your
views on strength training and cardiovascular performance improvement
changed forever. The Boxing Training Foundation course will include 10
exercises that form the boxers ton-up. These exercises, along with some others,
can form the basis of a full on strength training program. They are a true allrounder and offer any number of benefits.
So, what is the 'Ton Up? Well, the ton-up is a fixed load circuit consisting of
10 exercises, each exercise being repeated 10 times. The reference to 'fixed load'
here gives us the 10 exercises (100 in all.) Another type of circuit is the target
circuit, but more about that in a moment. The 10 exercises include callisthenic
exercise (movement), plyometric (muscle elasticity and explosiveness) and
resistance work. I'll often refer to this as 'groundwork' on the site and
elsewhere as the 'ton up' is not the only type of circuit we do, groundwork covers
all bases.
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The Ton Up is the final phase of 'guts and glory' hard work that we complete
in the Boxing Training Foundation (Phase 7 The Warm Down is nice and easy!)
The reason that I like the ton up to be completed toward the end of the session is
that we arrive here with pretty much an empty tank having completed virtually
a full training session. It takes the utmost determination to drive on through the
ton up. So we are aiming to not only improve the body's core strength and
endurance (to build and retain punching power), but also the mental toughness
for which there can be no substitute.
The ton up is a strength-training program completed without using
weights. Many people over the years have posed the question should boxers
use weights? The theory is that excess in bulk of muscle will restrict the range of
movement and flexibility; this is a theory that I agree with. Too much muscle
mass is not great for a fighter. However, we need not necessarily use weights
with the aim of building muscle mass, there are other options particularly with
free-weights. So, my response to the question on whether boxers should use
weights would be boxers need to undertake strength training which may or may
not include the use of weights. If weights are to be used, then particular methods of
using those weights should be applied.
Enough about weights for now, let's get back to groundwork. Earlier I mentioned
a target circuit as an alternative to a fixed load circuit. So, what is a target
circuit? Well, during a target circuit we apply a time limit in which we aim to
complete as many repetitions of the exercise as possible; speed is of the
essence. In the tip box below there's a pointer for building a target circuit as an
alternative to the fixed load variety.
A final word before we get into the demonstration, and this is important. There
is a cycle in play when completing the ton up. Each exercise is focused upon a
general area of the body. The areas of the body that our exercises hit are the legs,

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the abdomen and the chest. This cycle of legs, abs and chest is repeated
throughout the ton up.
In the next section of Phase 6, there is some detail on each exercise and a timedpoint to scroll to within the video to find the corresponding demonstration.
Annex 12 contains a version of the ton up that you can print and have to hand
during your workout.

TIP!
For a variation to the fixed load circuit, why not develop your own target
circuit? Begin with a 3 x 2 minute session, with each round divided into 4 x
30 periods. That's each round consisting of 4 exercises, with each exercise
lasting 30 seconds. In round 1, use exercises that focus on legs and abs,
round 2 on abs and chest and round 3 on legs and chest. Remember, as
many as you can fit into 30 seconds.

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Demonstration

Video

Timed-point

10:58

1. Burpees (Legs)
Timed-point: 10:58
From a standing position, jump as high as possible into the air. Land on the balls
of your feet and go straight down into a crouching position. From the crouch,
immediately power out your legs to full extension, before powering them back
at the same speed back to the crouching position and repeating the explosive
jump. Repeat 10 times. This is a plyometric exercise, the aim being to be on the
ground for as short a time as possible and staying in the air for as long as
possible.
2. Trunk Curls (abdomen)
Timed-point: 11:22
Lie on your back, flat on the floor. Bend and raise your legs so that your thighs
are at a right angle to the floor, and your calves are parallel to the ground. Place
your fingertips behind your ears, not 'gripping' your head. Roll the upper body,
raising your shoulder blades off the floor; this short movement isolates the abs
and increases the benefits of the exercise. Don't lift your entire back from the
floor as this places needless strain on the lumbar region. In other words, it's
potentially quite bad for your back. Return to your starting position and repeat
the exercise 10 times.
3. Press Ups (Chest)
Timed-point: 11:42
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Lie face down on the floor with the palms of your hands on the floor (about
shoulder width or a little more) and your fingers pointing forward. Your legs
should be straight and together or no more than hip width apart. Looking
straight ahead, use your arms to full extension to raise your body from the
ground before lowering again (without your body touching the ground.) Inhale
on the way down and exhale on the way up. Repeat the exercise 10 times.
4. Squat Jumps (Legs)
Timed-point: 12:00
Stand in a basic boxing stance. Crouch down then jump up as high as possible.
The jump needs to allow you to rotate your body so that you land in the
opposing stance to which you started in and then into a crouch. So, if you started
in an orthodox stance, make sure that you land in a southpaw stance. Repeat the
exercise 10 times, each time alternating the stance in the way described. Don't
allow your arms (including your hands) to touch your thighs or the floor...the
legs must work!
5. V Sit Ups (Abdomen)
Timed-point: 12:21
Lying on your back flat on the floor, raise your legs aiming to keep them as
straight as possible at an angle of 45o to the ground; maintain that position
throughout the 10 exercises. Roll the upper body, raising your shoulder blades
off the floor; this short movement isolates the abs and increases the benefits of
the exercise. As with trunk curls (exercise 2), don't lift your entire back from
the floor as this places needless strain on the lumbar region (again). Return to
your starting position and repeat the exercise 10 times. Remember also the
'elbows forward' and 'elbows sideways' variations as described in exercise 2.
6. Heart Press Ups (Chestwith a hint of triceps!)
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Timed-point: 12:41
From a kneeling position, lean forward and place the palms of your hands close
together underneath your chest. Aim to form a 'heart' shape with the tip if your
index fingers touching and the tips of your thumbs also. Come to starting
position of full arm extension, straighten your legs and have your feet apart
(the wider apart your legs, the easier the exercise.) Lower your upper body,
inhaling a continuous deep breath as you go. When at the lowest point without
touching the ground, push back up with your arms to full extension, exhaling
as you go. Aim to keep your back straight, and repeat the exercise 10 times.
7. Pike Jumps (Legs)
Timed-point: 13:01
From a standing position, start gently bouncing on the spot. When you are
ready to start, jump as high as you can into the air, throwing your legs out in
front of you, aiming to touch your toes with your fingertips before dropping to
land safely on the balls of your feet. Repeat 10 times. Note that on the video I
perform 20 exercises; 10 from a front view and 10 from the profile view. This is
purely for illustration, for The Foundation just go with 10.
TIP!
The ultimate aim is to touch your feet with your fingertips. In order to
achieve this you really do need to fully commit to throwing out your legs
beyond what you may be normally comfortable with! So, take it slowly,
building up to gradually to the full exercise.
8. Scissor Leg Raises (Abdomen)
Timed-point: 13:26

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Sit on the floor, arms extended behind you to support your upper body.
Legs straight and together, toes pointed away from you. Raise your legs to a
height of about 8 inches keeping them straight and together. Open the legs as
wide as possible then bring them back towards each other and allow the right
leg to pass over the left leg. Bring the legs back to full separation (as wide as
possible) and then perform the same action this time allowing the left leg to
pass over the right leg. This is one full repetition which you should repeat 10
times.
9. Snake Press Ups (Chest...with more than a hint of shoulders!)
Timed-point: 13:49
Starting on all fours, with your feet and hands in contact with the floor. Your
feet should be more than shoulder width apart, likewise the palms of your
hands. Your backside should be raised as the highest point of your body. Bend
your arms and push forward from your legs to move your face towards the floor.
Aim to 'graze' your nose along the floor, following through with your
shoulders and lowering your buttocks to complete a snake-like roll of the body,
through the parted arms and back again to the starting position. Repeat 10 times.

10. Star Jumps (Legs)


Timed-point: 14:27
From a standing position, crouch down then perform an explosive jump as high
as possible into the air. During the jump, extend and spread both your arms and
legs to form a 'star' at the top of the jump, before retracting the limbs to land in
the starting crouch position. Repeat 10 times.
And that is it for Phase 6 and the ton up. We can now head for our 7th and final
phase, The Warm Down.
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Page 121

Phase 7 The Warm Down


No timed-point for the introduction of the warm down. I decided not to do an
introduction video because quiet reflection is an important part of a warm
down, particularly if you've had a 'bad day at the office.' You'll find all the
background you need here without the accompaniment of my droning voice. The
timed-point is where it should be, on the demonstration section.

Introduction
Do not, whatever you do, underestimate the benefits of Phase 7 of the Boxing
Training Foundation, the warm down. In simple terms, the warm down is a set of
static stretching exercises working down from the top of your body through
the various muscle groups, to finish at the bottom of your body. But why do I
need a warm down I hear you ask? Well, here are some key reasons to ensure
that you do not overlook the warm down:
1. After a tough training session, it is important that the rate at which
your body returns to a natural operating state is a steady rate. This is
particularly important when you work out in a cooler environment, and is
a key reason why on the video you see that I add a layer of clothing in the
form of the tracksuit top.
2. The warm down gives you some 'down time' to reflect on the hard
work that you've done during the session. The 'feel good' hormones
are rushing around your body and it is important to take some time to
really enjoy them.
3. The warm down lets you massively improve the flexibility of your
body. Just as in Phase 6 we discussed the importance of developing core
strength and muscle endurance in order to develop and maintain
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Page 122

punching power, likewise flexibility is a key aspect of the 'punch


power' formula. Flexibility (also described as suppleness) increases your
range of movement throughout your entire body. Increased range of
movement equals increased leverage. Increased leverage = increased
punching power potential. Remember this when patiently working
though your warm down!
4. Finally, but no less importantly, if you are flexible then you are much less
likely to pick up the kind of injuries that really get in the way of good
fitness. If you tear a muscle, depending upon the location and severity of
the tear you are looking at several weeks of inactivity. Lengthy spells of
inactivity and fitness are not two phrases that go hand in hand.
What I am going to do for the written accompaniment of the video is provide the
scientific names of the muscles that we are working. This does not mean that
you need to memorize those names (heaven knows I couldn't), but it does allow
you to undertake some further research if you are that way inclined. Better to
know the names of the muscles and not need to know than the other way
around; knowledge is power.
Some simple rules before we get into the demonstration:

If you are in a cooler environment, put on an extra layer of clothing.


Breathe slowly and steadily throughout the activity.
Do not over-stretch, go only to the point of tension then hold it there. As
time progresses you will notice improvements in when the point of
tension is hit.
Keep your movements smooth. Jerky movements are absolutely not
acceptable. This is intended to be a mellow, relaxed part of the session,
not a mission to damage the muscles that you have worked so hard to
develop.
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Page 123

Have a drink to hand. Use the warm down to aid in the process of rehydrating your body after the 'toughing it out' of your session.
Check out Annex 13 for a complete list of the body areas that we stretch during
the completion of the warm down.

Associated Resources:
Punching Power The 5 Building Blocks

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Page 124

Demonstration

Video

Timed-point

14:47

Here's the complete list of the 14 static stretches that form our warm down. I
hope that you enjoy them and find them useful!
1. Body Area: Neck (Sides)
Timed-point: 14:51
Muscles: Scalene muscles (anterior and middle), sternocleidomastoid,
omohyoid, levator scapulae
From the standing position with your feet no more than shoulder width apart
and your back straight, place the palm and fingers of the right hand on the left
side of your head (hand coming over the top of your head.) Gently pull your head
towards your right side. To intensify the stretch a little, drop your left shoulder
at the same time. When you feel the stretch, hold for 8 to 10 seconds then repeat
for the other side.

2. Body Area: Shoulders/Neck


Timed-point: 15:26
Muscles: Deltoids (posterior and middle), trapezius, levator scapulae,
sternocleidomastoid, splenius capitis.
From the standing position with your feet no more than shoulder width apart
and your back straight, place your right arm behind your back at a 45o angle.
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Page 125

With your left hand, grasp your arm at the wrist and gently pull down and to the
left. To intensify the stretch a little, drop your right shoulder slightly as the
pulling action is taking place. When you feel the stretch, hold for 8 to 10 seconds
then repeat for the left arm.

3. Body Area: Chest/Shoulders/Arms


Timed-point: 16:07
Muscles: Pectoralis major, external intercostals, anterior deltoid, biceps
brachii, brachialis, brachioradialis.
From the standing position with your feet no more than shoulder width apart
and your back straight, place your arms behind your back (holding them
straight) and grasp one hand in the other. Gently push the hands back and raise
your arms, at the same time pushing out your chest and pulling back your chin.
When you feel the stretch, hold for 8 to 10 seconds.

4. Body Area: Shoulders


Timed-point: 16:34
Muscles: Posterior deltoids, infraspinatus, teres minor.
From the standing position with your feet no more than shoulder width apart
and your back straight, place your right arm across your chest. Place your left
wrist on the elbow of the right arm and and use it to gently pull your right arm
toward you. When you feel the stretch, hold for 8 to 10 seconds then repeat for
the left arm.

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Page 126

5. Body Area: Triceps and Lats


Timed-point: 17:09
Muscles: Triceps brachii, teres major, latissimus dorsi.
From the standing position with your feet no more than shoulder width apart
and your back straight, lift your right arm so that the upper arm points directly
upwards at the side of your head. Allow the right forearm to either point to the
left forming an 'L' shape with the arm, or to drop behind your head forming an
upside down 'V' shape with the arm. Use the palm of the left arm to gently pull
the elbow of the right arm to the left. When you feel the stretch, hold for 8 to 10
seconds then repeat for the other arm.

6. Body Area: Forearms (Flexor Muscles)


Timed-point: 17:47
Muscles: Flexor carpi radialis, palmaris longus, supinator, flexor carpi
ulnaris.
Note: If you place your arm out directly in front of you and palm down, the flexor
muscles are those located on the bottom of your forearm. From the standing
position with your feet no more than shoulder width apart and your back
straight, put your right arm straight out in front at chest level with your hand at a
right angle to your forearm and your palm facing away from you. Place your left
hand into the palm of your right hand and use it to gently pull your right hand
toward you. When you feel the stretch, hold for 8 to 10 seconds then relax.
Repeat for the other arm.

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Page 127

7. Body Area: Forearm (Extensor Muscles)


Timed-point: 18:22
Muscles: Extensor carpi radialis lingus, extensor digitorum, extensor carpi
radialis brevis, extensor digiti minimi, extensor carpi ulnaris.
Note: If you place your arm out directly in front of you and palm down, the
extensor muscles are those located on the top of your forearm. From the
standing position with your feet no more than shoulder width apart and your
back straight, put your right arm straight out in front of you at chest height with
your hand at a right angle to your forearm and your palm facing toward you.
Place the palm of your left hand onto the back of your right hand and use it to
gently pull your right hand towards you. When you feel the stretch, hold for 8 to
10 seconds then relax. Repeat for the other arm.

8. Body Area: Chest


Timed-point: 18:57
Muscles: Pectoralis major.
From the standing position with your feet no more than shoulder width apart
and your back straight, stand aside a solid object such as a wall. Put your left arm
out to your side at shoulder height and fixed against the wall. Rotate your upper
body slowly in a clockwise direction ensuring that your left hand remains fixed
against the wall. Rotate enough to feel the stretch across your chest, then hold
for 8 to 10 seconds. Repeat for the right side.

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Page 128

9. Body Area: Torso


Timed-Point: 19:42
Muscles: External Obliques
Warning: If you suffer with lumbar problems (you have a bad back), it would be
wise to avoid this exercise. Also, if you find the first part of the exercise too
difficult, simply start from the prone position.
Stand with you feet no more than shoulder width apart and your back straight.
Bend over and allow the palms of your hands to reach the floor, gradually
allowing your body weight to transfer to your hands. Slowly "walk" forward on
your hands to the point where your legs and pelvis are in full contact with the
floor. Straighten your arms and tilt your head back slightly, gently arching your
back - be careful not to over-stretch. At the point of feeling your stretch, hold for
8 to 10 seconds, then make your way back to the starting position.

10. Body Area: Buttocks


Timed-Point: 20:16
Muscles: Gluteus Maximus
Sit upright on the floor with your legs straight and your toes pointing away from
you. Your hands can be placed on the floor in order to support your upper body.
Lift your right leg over your left leg and place your right foot flat on the floor on
the left side of your left knee. Place your left elbow on the right side of your
(bent) right knee and gently use the elbow to push to the left until you feel a
stretch in the right buttock. Hold for 8 to 10 seconds and repeat for the other
side.

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Page 129

11. Body Area: Thighs (front)


Timed-Point: 21:07
Muscles: Quadriceps, tensor fasciae latae
A solid object such as a wall may be used to provide support during this stretch.
From a standing position with your legs no more than shoulder width apart,
bend your right leg and grasp the top of your right foot with your right hand.
Gently pull your foot into your buttocks until you feel the stretch on the front of
your right thigh, then hold for 8 to 10 seconds. Repeat for the left leg.

12. Body Area: Thighs (inner)


Timed-Point: 21:50
Muscles: Adductor longus, adductor longus, pectineus, gracilis.
From a standing position, spread each leg to an angle of about 45o to the ground.
Keep the soles of your feet flat on the floor at all times. Slowly and gently bend
your left leg, shifting your body weight to the left side. Continue this until you
feel the stretch in your inner thigh, then hold for 8 to 10 seconds. Repeat for the
left leg.

13. Body Area: Thighs (back)


Timed-Point: 22:30
Muscles: Biceps femoris, semitendinosus, semimembranosis

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From a standing position with your legs no more than shoulder width apart,
cross the right leg over the left leg. Both feet should be alongside each other.
Bend over aiming to touch your toes with your fingers. When you feel the stretch
at that back of your right thigh and knee, hold for 8 to 10 seconds then relax.
Repeat for the other leg.

14. Body Area: Calves


Timed-Point: 23:11
Muscles: Gastrocnemius, soleus, peroneus longus, peronius brevis
From a standing position with your legs no more than shoulder width apart and
your back straight and your feet flat on the floor, take a step forward with your
right leg. Both feet should be pointing ahead and both should be flat. Gently allow
your body weight to move forward, bending your front leg and keeping the feet
flat. Go to the point where you feel the stretch in your left calf and hold for 8 to
10 seconds. Repeat for the other leg.

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Page 131

The Way Forward


Video

Timed-point

23:55

Well done! I know that you've been exposed to lots of information with the
Boxing Training Foundation, but you should not think that this is all there is
to know...it isn't! One of my principles in creating the Foundation was that I did
not want to make over-inflated claims about this being the ultimate reference of
all you need to know about boxing. I don't believe that it's possible to
incorporate all there is to know about boxing into a single product or indeed a
range of products, it's a sport where there is always something else to learn
and understand. In fact, I'll go a step further here. The Boxing Training
Foundation is your road map to future learning, and boy is there a lot to learn.
So, the fact that you have built your training sessions around your lifestyle is
something to be very proud of, but you must not see that as the end game. There
never will be an end game. Use it as a launch pad to continued learning and
improvement, getting fitter, faster and stronger and developing that power to
weight ratio in line with your technical and physical development. Ensure
that you introduce variations into each phase of the Foundation, using the tips
located throughout the document to keep a varied and interesting training
regime. Some examples of how you can vary your approach:
As your fitness improves, consider increasing the number of rounds
completed or the duration of the rounds. During Phase 4 Heavy Bag,
don't forget the tips on mimicking aspects of the style of your favourite
fighters.
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When undertaking your skipping (Phase 5), why not switch the 3 x 2
minutes for a 10-minute split? A 10-minute split is where you skip for 10
minutes, with the last 15 seconds of each minute being a flat-out
sprint, followed by 10 reps of an exercise of your choosing from the tonup (Phase 6). For the remainder of the minute before your next sprint
focus on recovery by breathing deeply, in through the nose and out
through the mouth.
For a speed-focused session (and only when you've reached a
reasonable level of fitness) drop your boxing drills and substitute the 3x2
minute framework for one of 6x1 minute rounds with 15 second rest
intervals. Aim for maximum speed and maximum number of shots. In the
15-second interval breathe deeply. This is a session that will improve
your anaerobic fitness, that is the body using it's reserves of energy
rather than a steady oxygen supply; all fighters need great anaerobic
fitness.)
Really, there are years worth of information here and there is real potential for
boxing training to play an important part of your life. Keep checking out the
site for more relevant videos, articles and products to improve further
your knowledge and options. And as importantly as anything, be sure to email
me with any questions, requests or observations about the Boxing Training
Foundation at foundation@myboxingcoach.com.. I will do my absolute best to
respond personally and will absolutely include your input as the site develops.
Thank you and good luck!

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Page 133

THE GYM SESSION

Annex 1 The Gym Session

The Warm Up
Boxing Drills
Shadow Boxing
Heavy Bag
Skipping
The Ton Up
The Warm Down
The Boxing Training Foundation

THE WARM UP

Annex 2 The Warm Up

Bouncing on the spot


Leg Shuffles and Crosses
Heel Flicks
Hip twists
Alternating Windmills
Star Jumps
Spotty Dog
Chest Jumps
Alternated Jumps
Running on the Spot Punching (10 sprint)
10 Burpees
Running on the Spot Punching (10 sprint)
10 Crunches
Running on the Spot Punching (10 sprint)
10 Pike Jumps
Running on the Spot Punching (30 sprint)

The Boxing Training Foundation

Annex 3 Dos and Donts of the Stance

THE BOXING STANCE

Do:
Stay on the balls of your feet
Feet = more than shoulder width
Body weight central/on back leg
Front foot = 450 angle

Don't:
Go 'square on'
Let your hands drop/your chin lift
Let your elbows lift
Allow your back foot to go directly
behind your front foot.
The Boxing Training Foundation

THE JAB

Annex 4 Dos and Donts of the Jab

Do:
Rotate your body
Accelerate the shot
Take the same line out and back
Turn your fist on impact

Don't:
'Telegraph' the punch
Drop your back hand
Let back hand elbow to 'flare'
Throw your weight forward

The Boxing Training Foundation

THE STRAIGHT BACK HAND

Annex 5 Dos and Donts of the Straight Back Hand

Do:
Start the shot at the back foot
Allow the front leg to bend
Turn your fist on impact
Maximize rotation of your body

Don't:
Spin your back foot
Lean forward
Drop your lead hand
Try to hit too hard!

The Boxing Training Foundation

MOVING IN AND OUT

Annex 6 Dos and Donts of Moving In and Out

Do:
Back foot push = forward
Front foot push = backward
Movements = short and sharp
Distance between feet = same

Don't:
Go flat-footed
Step and drag
Heal-and-toe going forward
Lose your baseline

The Boxing Training Foundation

SIDESTEPPING

Annex 7 Dos and Donts of Sidestepping

Do:
Left foot push = go right
Right foot push = go left
Movements = short/sharp
Maintain your stance

Don't:
Step and drag
Cross over your legs
Go flat-footed
Lose your baseline
The Boxing Training Foundation

The Boxing Training Foundation

DUCKING

Annex 8 Dos and Donts of Ducking

Do:
Bend your knees
Keep your back straight
Perform it regularly!
Combine with straight
punches

Don't:
Bend at your waist
Duck too low
The Boxing Training Foundation

THE LAY BACK

Annex 9 Dos and Donts of the Lay Back

Do:
Bend your back leg
Keep your back straight
Be economical
Fire a shot after the lay back!

Don't:
Bend at the waist
Drop the lead hand

The Boxing Training Foundation

Annex 10 Dos and Donts of Pivoting

THE PIVOT

Do:
Spin on the front foot
Right leg push = pivot left
Left foot push = pivot right
Use the lead hand hook!

Don't:
Lean forward!

The Boxing Training Foundation

Annex 11 The Foundation Drills

FOUNDATION DRILLS

FD#1 Jab with Movement

FD#2 Multiple Jabs with Movement

FD#3 Jab and Straight Back Hand

FD#4 Add the Duck and Lay Back

FD#5 Add the Pivot

The Boxing Training Foundation

Annex 12 The Ton Up

THE TON UP

Burpees
Trunk Curls

10
10

Press Ups

10

Squat Jumps

10

V Sit Ups

10

Heart Press Ups

10

Pike Jumps

10

Scissor Leg Raises 10


Snake Press Ups

10

Start Jumps

10

The Boxing Training Foundation

Annex 13 The Warm Down

THE WARM DOWN

Neck (side pulls)


Shoulders/Neck (arm pull behind)
Chest/Shoulders (arms behind)
Shoulders (arm across chest)
Triceps (elbow up behind head)
Forearm (arm front palm out)
Forearm (arm front palm in)
Chest (rotate against support)
Torso (face down arch back)
Buttocks (sat down legs crossed)
Front thighs (pull on foot behind)
Inner thighs (legs apart feet flat)
Back thighs (touch toes cross legs)
Calves (feet flat step forward)

The Boxing Training Foundation

Annex 14 Video Contents

VIDEO CONTENTS

Title

Video

Boxing Training Foundation A Coaching Experience!


Boxing Training Foundation The Objectives
Boxing Training Foundation How It Works
Boxing Training Foundation The Structure and Timetable
What Equipment You Need
The Golden Rules
Phase 1 The Warm Up Introduction
Phase 1 - The Warm Up Routine
Phase 2 Boxing Drills Introduction
Core Skill #1 - The Boxing Stance
Core Skill #2 - The Jab
Core Skill #3 - The Straight Back Hand
Core Skill #4 - Moving In and Out
Core Skill #5 - Moving Side to Side
Core Skill #6 Ducking
Core Skill #7 - The Lay Back
Core Skill #8 - The Pivot
Foundation Drill #1 Single Jab with Movement
Foundation Drill #2 Multiple Jabs with Movement
Foundation Drill #3 Jab/Straight Back Hand with Movement
Foundation Drill #4 Incorporating the Duck and Lay Back
Foundation Drill #5 Incorporating the Pivot
Mobility Drill #1 Movement In and Out
Mobility Drill #2 In and Out Combined With Ducking
Mobility Drill #3 In and Out Slipping Inside
Mobility Drill #4 In and Out Slipping Outside
Mobility Drill #5 In and Out Rolling Inside
Mobility Drill #6 In and Out Rolling Outside
Mobility Drill #7 Diagonal Movement Combined/Ducking
Mobility Drill #8 Moving In Roll Outside with a Side Step
Mobility Drill #9 Moving In Roll Inside with a Side Step
Mobility Drill #10 Moving In and Out with Pivots
Phase 3 Shadow Boxing Introduction
Phase 3 - Shadow Boxing Demonstration
Phase 4 The Heavy Bag Introduction
Phase 4 - Heavy Bag Demonstration
Phase 5 Jumping Rope
Phase 6 The Ton Up Introduction
Phase 6 Ton Up Demonstration
Phase 7 The Warm Down
The Way Forward

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Timedpoint
00:00
04:57
13:55
17:25
24:29
33:51
00:00
02:41
10:52
16:38
21:36
26:58
31:42
36:05
39:55
00:00
02:33
06:06
13:33
19:20
27:11
00:00
08:31
12:49
16:10
19:20
22:21
25:36
29:04
00:00
02:53
06:17
12:00
16:18
22:51
28:30
00:00
09:02
10:58
14:47
23:55

The Boxing Training Foundation

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