A Guide to Boxing

 

Boxing can be traced back to the 3rd millennium BC from ancient carvings found at historical sites. The range of punches has not changed too much since then. However the way in which they are delivered, in my opinion, is now more clear and accurate in this day and age. The main punches we have are straight, hook, uppercut and over hand. If we bring Muay Thai into the picture we also have the spinning and flying punches.
I would like to take this opportunity to briefly describe each punch and some tips on performing them. Before we get into this I would like you to realise something. Regardless of the type of punch you are throwing the power comes from the floor. If you are off balanced or have your feet in the wrong position on the floor this will reflect in your boxing.
The positioning of your feet on the floor depends on your discipline. For Example, if you are a traditional boxer then you tend to stand side on, because that way you can generate more power for your rear shots and you can make your body a smaller target for body shots. However if you are a Muay Thai boxer you tend to stand more square on, because you need to block those low kicks; as a rule of thumb with Muay Thai your feet position should be able to pass a football between them both from the front and the side. Now that we have got that out of the way lets talk about the different punches.
The Jab
Perhaps one of the most used punches in boxing. It is generally used to keep your opponent at bay or set them up for a power punch or a combination. The jab is a straight punch and when you perform it there are a few things that you should be aware of: (1) ensure your feet position is solid on the floor. The weight should be on your front foot. Also make sure that your rear foot is still on the floor otherwise you will lose power and be off balanced, (2) when you throw the jab ensure that it is straight and direct to your opponent. Your shoulder should come forward to cover your chin. The elbow should be slightly higher than the shoulder when you turn the punch in and your knuckle (the two big ones) should be connecting with your target in a slightly downwards motion. The downwards motion with your knuckles is important, because this is what will knock someone out rather than just pushing them back; and lastly (3) the jab is a quick punch and should be snapped in and out at the same speed for maximum effect. Sometimes doubling it up to keep the opponent at bay or just to give you that fraction of a second to setup your power shot or your combination is a good call.
The Back Hand (Right Cross if you are Orthodox or Left Cross if you are Southpaw)
This punch is probably the second most used punch after the jab and is often used to knock an opponent out or seriously hurt them. To perform this punch effectively it doesn't differ too much to the rules of the jab: (1) again ensure that your feet are firmly planted on the floor. The weight again will be on your front foot, but this time you will be pushing of the back foot when performing the punch. You should be on the ball off your foot on the back foot pushing forward. Similarly to when you just get ready to sprint or run, (2) when you throw the cross again ensure that it is straight and direct to your opponent. Your shoulder should come forward to cover your chin. The elbow should be slightly higher than the shoulder when you turn the punch in and your knuckle should be connecting with your target in a slightly downwards movement; and (3) whilst this is considered a power punch all your boxing should go in and come out at the same speed. I have seen it before when people have thrown the right cross and were slow to bring the hand back to their guard and they got caught. This is sometimes a physiology thing with the boxers, because they think that their punch is harder enough to fell an elephant, but when they don't knock the guy down (due to the opponent been pumped with adrenaline) it's usually too late and they get caught, because they were that split second too slow to return the hand back to their guarding position.
Hook Punches
The hook punch is probably the second most powerful after the right cross. It can be used as a single punch or in a combination. The hook punch can be performed in two different ways: (1) the side of the hand when connecting stays horizontal and you attempt to connect with the two big knuckles; or (2) the size of the hand runs parallel to the ground and you connect with the two big knuckles. Both ways are correct and it's usually up to personal preference which way you want to perform the punch. Personally I prefer the latter because when fighting without gloves there is less chance you are going to break the two small knuckles on your hand if you happen to be slightly off with the punch.
After you have decided which way you are going to perform the punch you should be aware of: (1) your foot positioning. The way your feet are positioned will depend on if you are throwing the hook from the front or the hook from the rear. If you are throwing the hook from the front then your front foot should pivot and the weight will be on the back. If you are throwing the hook from the rear then you should step slightly to the side in the direction of which the punch will travel. For Example, if you are throwing the right hook from the rear you should step slightly to the left and vice versa for the left hook from the rear. In addition you should find your rear foot pivoting slightly when throwing the punch from the rear, (2) the position of your arm should be at a 90 degree angle. You should be punching away from yourself at around 10 inches away from your face. Don't punch into yourself; and (3) for this punch to work effectively the tips mentioned in (1) and (2) must work seamlessly. What I mean by this is that your feet, knees, hip, torso and arms need to turn in one fluent motion.
The Uppercut Punch
Perhaps not one of the most used punches we see in boxing. Mainly because it can be difficult to get through the opponent's guard. However if timed and performed correctly it can knock an individual out or cause a lot of damage. It can also be used to setup an opponent up for that powerful rear hand. There are a couple of things to be aware of when performing this technique: (1) the power on this one definitely comes from the floor. You should be bending your knees and come up (straightening them) at the same time you are connecting with the punch, (2) similar to the hook punch make sure that you punch away from yourself and not into yourself; and (3) aim to connect with the two big knuckles on your hand.
The Over Hand Punch
Often mistaken for a straight punch because some boxers are not clear in the delivery of the over hand punch. This punch is a combination of a straight punch and a hook punch. Sometimes this punch is referred to as a bowling punch. The delivery of this punch is very similar to a straight punch. However the main difference of it is that the aim of it is to come over the opponent's guard and connect with his temple. The way it is performed is as I said like the straight punch, but instead of throwing it straight you bring your elbow up a little higher which will make the punch come over the top of your opponents guard.
The Spinning Punch
This punch I never knew existed until I started training MuayThai. It is a very rare punch to see, but the power generated by it is unbelievable. This punch is quite a difficult one to describe, but let me have a go. As the name suggests it's a spinning punch, so it does involve a bit of footwork to pull this one off. For Example, if you are want to do the right spinning punch. You will step across the centre line that runs down your body with the left foot and come up on the ball of the foot on that foot. You would then push off the floor with the right foot enabling you to spin. At this point you will straighten your arm like a bar keeping it parallel with the floor. You should be aiming to connect with your opponent with the backhand or the side of your hand. The side of your hand is actually safer when not where gloves, because it reduces the risk of breaking the small bones in your hand. If you want to perform the left spinning punch just follow the before mentioned instructions but vice versa. Just ensure that you finish in your original guarding position (you need to spin a little more). Otherwise you will leave your leg open for a low kick.
The Flying Punch or Superman Punch
This punch is essentially a straight cross. However the difference is that when you connect with it you are off the floor. As I mentioned at the start of this post the power comes from the floor with boxing, but this is the only punch which is the exception to that rule. The power for this punch is generate by a kicking back motion. For Example, if you want to perform the right flying punch you would take a couple of steps forward ensuring that you are in the orthodox position after them (if you are right guarding) you would then bring up your right knee and perform a small hop with your left leg whilst kicking back with the right leg and extending the right arm in accordance with performing the right cross instructions. To perform the left flying punch requires a little bit of footwork. It is essentially the same as the right flying punch. However after you have took your few steps to create the momentum you need to end up in southpaw (if you are Orthodox). You will then lift the left knee up and kick back whilst extending your left arm in accordance with the instructions of how you perform a straight punch.
I hope you found this guide informative and interesting. Please feel free to login and comment and share this post with your friends by using the social networking buttons below.

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Muay Thai Training Techniques to Improve the Way You Fight

 

Muay Thai is a form of mixed martial art that originated in Thailand but has now gained worldwide popularity. It serves a variety of purposes. Although the primary aim is to learn a means of self defense, but many people take up Muay Thai for the cardiovascular exercise and the general fitness that can be achieved through these sessions.
To be a good Muay Thai fighter, you should first have a lean and fit body. And the best way to get your body into shape is by running. Running not only tones the body but also gives shape and strength to your legs which is essential for Muay Thai fighting. You can start off slow and gradually increase the distance you run, up to 5-10 km every day. This will also help to increase your stamina. Skipping is also a good exercise, which, apart from keeping you fit, also helps to attain the balance and posture required in Muay Thai. Rather than jumping on both feet, hooping on one foot alternately will give you a better practice. But a lean and fit body alone does not make a good Muay Thai fighter. You should also focus on building strength. And the best way to do that is to train with lighter and mobile weights with several repetitions. These were just means to tone your body and make it ready for the actual fight.

As far as perfecting the art of Muay Thai fighting is concerned, there is no alternative to practice. There are four possible practice methods for Muay Thai fighting. First is shadow boxing. Usually practiced in front of a mirror, you can follow your movements and simulate both your offensive as well as defensive moves. However, you need to remember two things while practicing shadow boxing. You should throw the full range of your punches or kicks rather than holding back and delivering half shots. Also, it is a means to better your fighting. So you should concentrate on your movements and posture rather than on your looks and muscles.
Next method is to practice with a punching bag. You should carefully select your bag after consulting with your trainer. Use your bag to perfect the placement and technique of your attacks rather than aimlessly pounding away at the bag. Next up in the regime is the practice with Thai pads, with either your trainer or a well trained partner donning the pads to represent targets for you to strike this can help you perfect your attack on a moving opponent as well as develop your defensive skills. And finally, once you are ready, you practice sparring with a partner to get a real life feel of the intricacies and maneuvers of Muay Thai.
Now, while sparring, there are a few subtle variations that you can bring about in your fight that can improve your fighting a lot. First, you should lean into your kick so that your body weight also goes into the kick. Thus rather than depending only on the speed of your kick, you can increase the force of your kick as well. Another simple trick is a follow through kick or punch, where rather than focusing your power on the target you intend to it, focus it at a point beyond your target. This will make the force of your hit drive through the target and do much more damage.

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Shadow Boxing - 7 Tips for Success

 

Shadow boxing seems such a fundamental part of a fighter's life. We see boxers do it all the time. My favourite to watch was the one and only Muhammad Ali. His boxing style for me perfectly captured the essence of what shadow boxing is intended to be. The Greatest incorporated rhythm, fluidity, speed, relaxed power and stunning footwork. He would produce a mesmerising display that would have bystanders staring in amazement.
So what is 'shadow boxing' and how can we maximize the benefits on offer?
In The Mind
Boxers have always used shadow boxing within their training regime. In very basic terms, it is boxing without a physical opponent present. It allows you to try out many of the skills of boxing before deploying those skills on a heavy bag or indeed a real live opponent. As a matter of fact, you could argue that shadow boxing is more a work out for the brain than the body.
As a child I was taught how to play chess. As part of my learning I was provided with a book written by a couple of chess Grandmasters. The authors provided some pictures of chess positions, but a key condition that they laid down was that the reader should not use a chess board to physically work through the moves. The skill was in developing the mind to think 3, 4 or 5 steps ahead. This was the vital point.
Using this chess example to explain why boxers use shadow boxing might seem unusual at first, but the relevance is unmistakeable. It trains the mind and enables free-thinking by enabling the creation of any scenario possible. In fact, the effectiveness of shadow boxing is actually based upon the absence of a physical opponent rather than the presence of one.
Here's my definition:
'Shadow Boxing' (noun) The process by which a boxer uses visualization to develop and enhance boxing skills.
Shadow boxing is more an exercise of the mind than the body. It is the next logical step to boxing drills. Where boxing drills use systematic, methodical repetition, shadow boxing demands flow, speed and pragmatism. It's about placing yourself in a combat situation and planning the required tactics to overcome a particular type of opponent. You picture in your mind the way things need to be done and practice accordingly.
Shadow boxing is generally undertaken towards the start of the session, after the warm-up but before the 'heavier impacts' of sparring, punch pads or heavy bag work. Having said this, most boxers will occupy any spare moments with a burst of shadow boxing.
Some people consider it to be part of a warm-up, but I absolutely do not. For me it's a very important aspect of training in it's own right and should not be sacrificed for the more 'exciting' impact work.
My own approach is to apply a round-based structure just as I would with any other boxing training elements. So, work within the round/rest period structure and we don't just mindlessly go through the motions in order to pass the time!
The Tips...
Here's 7 pointers to get the most out of shadow boxing:

1. Your emphasis should be on movement. Free-flowing, varied and slick bits of footwork and body movement. Whatever floor-space that you have during shadow boxing, make use of it!
2. Visualize an opponent and place a target. Make it your business to put that physical opponent in there. Ensure that you think about your range in relation to the 'opponent' and also that the 'opponent' is a threat. Shadow boxing with an imaginary opponent who is no more dangerous than your average bunny rabbit is not the best use of your time.
3. Accelerate your shots onto a target, snapping back the head of the 'opponent.' By thinking about the speed and acceleration of your punch, then you will both improve your punching speed and punching power.
4. Related to the previous point, do not allow your punches to go through and beyond the target before eventually finding their way back to the guard position. This is a bad habit that needs to be avoided. When your fist hits a solid object it does not continue to travel for 2 feet beyond that object. The fist stops and the force of the punch passes to the object. So train for that situation of hitting the target. If during shadow boxing you don't 'hit a target', then you are effectively training to miss.
5. To improve your punching speed, Grab a 1lb or 2lb weight in each hand. Use the weights for a round then do without them for the next round. You should feel an instant improvement in punching speed.
6. Give your rounds a theme. In round 1 you could visualize an opponent who is putting lots of pressure on you, constantly attacking. Use lots of side-steps,pivots and long range hooks and uppercuts to execute an effective fighting retreat. In the following round, turn the tables and you chase down your opponent.
7. Watch other boxers, both on video and if you are at a gym the boxers working out there. Try to identify the skills that the boxers use. Look for the subtle stuff; pivots, hand-defences and footwork, and look to use some of those for a round. Basically, mimic your favourite boxers.

Finally, don't take shadow boxing for granted. It is one of the most helpful aspects of the boxing training session. Enjoy and use it to become the boxer that you deserve to be. Shadow boxing will never be as effective as sparring or fighting, but it should always be seen as a fundamental part of your boxing training session.

"I'm not known as a hard puncher, I'm known as a consistent puncher. If the first one don't getcha, the next one will!" - Sugar Ray Leonard

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Shadowboxing for Beginners

 

 

There are many different ways to shadowbox, and in this article I'd like to share some of the most effective ways to use this aspect of your training. At the amateur levels, shadowboxing is often overlooked, which is surprising because next to sparring and good padwork shadowboxing is the closest thing to simulating a fight.
When considering how you want to train any aspect of your boxing you must take into account what stage you are at in your boxing program, and in this article I mean that on a mini-scale. For example, are you months out from a fight, are you weeks or days out from a fight, or are you just coming off a fight etc... this is going to impact how you focus your efforts and what part of your game you need to work on. But before we get into these aspects, I recommend that you wear very light hand weights during your shadowboxing, nothing too heavy, something around the weight of a boxing glove (which is 1lb. for sparring gloves, 12 oz for bag and 8-10 oz for fight gloves). You don't have to wear them all the time, but at least half the time to get a feel for carrying the weight of a glove during shadowboxing.
Having said that, there are five major ways to utilize shadowboxing:
1) Repetitive Drilling - This is the simplest form of shadowboxing. Basically, you pick a single technique and you repeat it over and over to improve this technique. A lot of amateur boxers have a left hook that is not up to par with their right hand, so you may want to take a round or two each workout and just work on left hooks until it becomes a 'money' punch. As well, you can always add a second component to drilling, you may want to work on your jab and add a step back by pushing back off your front foot after throwing the jab, sort of popping in and out. The main component with drilling is to keep it simple and focus on your technique
2) Freestyle (single aspect) - With this type of shadowboxing you are moving freestyle (moving around and going by what you feel and whatever comes to your head), however you are only working on one aspect of your game. For example, you can take a round and just work on head movement, or blocking and parrying, or footwork, or straight punches. With this type of training you can add in other components, but the focus is on what you are working on. If you take a round and focus on head movement, you can still add the odd punch and you can still add footwork, but make sure that 80% of your effort is focused on head movement.
3) Sequencing - This is when you work on a specific sequence of moves that you have set up between you and your imaginary opponent. For example:
You - throw the jab
Opponent - slips jab and throws jab
You - catch jab and counter with left hook, duck after the hook and throw another left hook
Opponent - blocks both left hooks in sequence and quarter turns out to your right to get away
etc...
You can make this sequences as long or as short as you want. The key is to treat it like a chess match so you can deal with different scenarios. Try to imagine problems an opponent has given you and create solutions for these problems. Play them out in shadowboxing and then test them out in sparring.
4) Scenario - This is similar to sequencing, but the specifics are taken out. In scenario based training you adopt a certain mindset and you shadowbox based on this. One of my favorites in the last 30 seconds of a training round is to imagine that I have my opponent hurt and I'm going after him. I'm laying on the heat, but still cautious of any wild counter punches from my opponent. I'm trying to put him away but he just won't go down, I'm landing but he's fighting to stay alive.
You can also imagine yourself as the counter puncher, or that you are down on the scorecards and you need the round to win. Imagine you are the against the ropes and picking your shots. The key is to create a mindset based on the situation you've created, and shadowbox to win.
5) Freestyle - This is where you work your complete game, from offense to defense to head movement to footwork. When you do this you want to simulate the fight as much as possible. Imagine your toughest sparring or a recent fight. At the end of each shadowboxing round you should feel as though you just emerged from one of these rounds. Shadowbox fast, at fight pace. Anything slower just won't do.

http://www.precisionstriking.ca is where you can find more boxing tips and videos to help you train for a long career in boxing.

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Why Do We Box?

 

Why do I box? I struggled to figure this out for years. Mainly because I wanted to put it to myself in a way that would sound cool to everyone else. I wanted a bullshit marketing spin that I could buy into and sell to the entire world. I ran from the truth because I wanted to believe that boxing was for everyone, that everyone could benefit from this beast of an activity. It took me a long time to get real with myself, and the truth hit me one day when I read something out of the Autobiography of Malcolm X. My favourite book of all time, btw.
In that book, Malcolm X takes a visit to Mecca, during that visit he meets a man who spits some logic on him that blows his mind, it goes like this, "You have never truly believed [in something], until you want it for your brother as much as you want it for yourself." Bamn! there it is... let it sink in.
Honestly, I don't want boxing for everybody, I don't want it for my mother, my friends, the kid who plays piano 3 hours a day, and I certainly don't want it for the MBA student who does everything his parents ever told him to. In fact, I don't care who boxes and who doesn't, and that's because there are deeper issues at stake. Namely, fear and self-worth, this is what's at stake, this is what I care about and so should you.
What is boxing? It is a medium for expressing yourself, it's a tool and a set of techniques for relating to another human being, and that's some classic Bruce Lee philosophy. It's one medium among many to overcome fear, to gain confidence, to prove what you are capable of, and to establish your self-worth. Boxing is a sport, it's also a form of combat, and in it lies the basic components of conflict that anyone trying to excel at something faces: 1) mastery over yourself, 2) mastery over your environment, 3) mastery over others.
This is what the CEO is doing, it's what the b-boy is doing, it's what the gold-digger is doing, it's what the painter is doing, and it's what you are doing every time you step in the ring. In boxing there are no liars, the truth finds you quickly, it's a high risk and high reward program for discovering what kind of man you really are. High reward because once you have put in the work, put in the time, gained the skills and conditioned your body to the best it can be, you know that you can walk down the street everyday for a week and not pass anybody who can do what you do. Boxing is also high risk, you face your fear when you fight, and at the same time there is still a lot of fear, it's not fear of pain, but fear of losing what you've gained, fear of losing your confidence and your status. Fear of being the nobody you were before you boxed. That's why you better learn to love yourself somewhere along the way, because this boxing shit ain't gonna last forever.
The boxer always has a tough dilemma, we are always one punch away from being knocked down, and I mean way down, if you don't believe me just go ask Ricky Hatton. The boxer who takes calculated risks deserves props because we all have our time when that punch turns our fate. Props to Ricky Hatton, no matter what anyone has to say. Mike Tyson took his fate turning punches from Douglas, Holyfield and Lewis. Roy Jones took his from Tarver. Roberto Duran took his from Hearns, and Hearns took his from Barkley and Hagler. As fighters, active or not, we deserve recognition from ourselves for the risks taken to face our fears, to prove our self-worth, and to gain mastery.
So why do I box? Because the pain and discontent inside me wouldn't have had it any other way.

http://www.precisionstriking.ca is where you can find more boxing tips and videos to help you train for a long career in boxing.

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