Boxing- Footwork:
1. solid stance
2. step slide
3. forward and back, lateral mobility

Coordination drills:
1. punch kick hopping drill (warm-up 10 min. between exercises)
2. Box step drill (4 direction stepping, no crossing legs)
3. Pivot jump (180 using line)

Footwork applications:
1. Step back forward and backward
2. Rt. Cross/rt. Foot pivot, left hook/left foot pivot warm-up
3. Mix: left and right, back and forth, add fluidity , pivot, directions
4. In/out drill on focus mitt

Stance drilling-
1. Moving forward chasing an Elusive fighter
2. Moving backward, side to side, back peddle. vs Aggressive fighter
3. In and Out: 4 to 6 quick punches
4. Cuban hook- spinning off the hook, 180 pivot step
5. Angle left and right

Shadowbox-
1. Use all footwork techniques

Speed punching:
-development of fast twitch muscles

Speed techniques:
1. Jab- push with rt. Foot to get extra length
2. Cross- pivot rt. Foot extra length
3. Left hook- pivot left foot

Concentration and Continual motivation:
1. Don’t practice relaxed, be focused
2. Train intensely
3. Program mind to be faster

Speed from Plyometrics for Boxing:
-explosive and intense
1. Upper body-
a. jab push bag
b. cross push bag
c. medicine ball chest pass
d. medicine ball chest pass from back to ground
2. lower body-
a. Squat jumps- explode high as possible
b. side hops with cones- left and right jumping
c. depth jump- jump off platform then jump long
d. box jump- on then off box
e. vertical jump- no squat when jumping

Developing speed in the gym:
1. Speed shadow box in mirror
2. Speed shadow box with resistance bands
3. Speed shadow box with hand weights
4. Have someone coach- “faster, more speed”
5. Interval time- 2 min. rounds with 15 sec. speed intervals.
6. Shadow box with gloves then without

Speed training on double ended bag:
1. Practice speed on bag
2. Left foot on bag rope: move head to avoid bag while coach yells “quicker”.
3. Weighted gloves hitting
4. Interval timer- 15 sec. intervals of speed.

Speed training on heavy bag-
1. Coach encouraging “faster, quicker”
2. Timed rounds of two min. no stopping speed
3. Use of punch counter- 225 to 250 punches per round

Speed bag-
1. Speed rounds
2. Trapping speed bag- to deaden rebound

Controlled speed sparring: No power
1. Quick punches, speed defense
2. 1-3 drill. A. throws 1 punch B. throws 3 combos
3. Ali-Frazier rounds foot speed only. Aggressor vs defender
4. Add speed punches
5. Corner drill- Mexican rounds in corner

Heavy Bag-
-develop punching power
- develop endurance
- drills that match event

Heavy Bag drills:
1. Working bag as if guy is hitting back (dodge, weave, hit, move out)
2. Distance- in and out- working jab going in and out in face of opponent
3. Lateral movement- circling and angling with pivot
4. Speed drill- 5 speed combos
5. Power drill- hitting as hard as you can full round
6. Interval training
7. Chalk line drill- step across line hit bag, step out of line
8. Partner drill- one person hits bag other shadow boxes- switch
9. Spin drill- hit bag- spin 10x- hit bag
10. Non-stop hitting entire round with speed and power

Specific combos:
1. Jab cross hook uppercut- duck
2. Jab cross hook cross hook- weave
3. Cross-hook-cross-duck
4. Hook-cross-hook-duck
5. Jab-uppercut-cross

Counter punching system:
-fundamentals: defense, arms are tight and close to body, safety
-catching: don’t reach out on catches
-real counter punching: immediate reaction after opponents offense
-advancing: work slow and begin to real combat speed
-versatility: drills are excellent to prepare for sparring
-switch places: take time to learn both sides
Stacking #1:
start-person A: will jab-lead hook and slip
Person B: catch with rt., block with rt., and counter with cross
Add- person A: add block and rt. Cross
Person B: add hook
Add- person A: block left uppercut
Person B: uppercut
Add- person A: add left uppercut
Person B: block uppercut
Final section- person A: add block left hook
Person B: add left hook

Stacking #2
Start- person A: jab- catch
Person B: jab –catch

Stacking #3-
Start- person A: jab- cross- slip left
Person B: catch-block- rt. Cross
Add- person A: left hook
Person B: block left hook
Add- person A: add block left hook
Person B: add left hook
Add- person A: add block uppercut
Person B: add right uppercut
Final: person A: left hook
Person B: block left hook

Add all 3 drills 1,2, and 3.

Situational sparring:
How to beat the mover who is light on feet, hard to hit, sticks to outside
1. Cut off in the ring
2. Use the jab
Fighting on the inside
1. Tight defense
2. Head movement
3. Look for openings

Fighting a slugger
1. Become a mover
2. Use angles side to side
3. Head movement

Utilizing the jab- Straight stiff jab back and forward.
Re-establish your distance- Take lateral steps and angles.
Tying up your opponent- Catch an arm under your arm pit and counter punch.

Fighting a southpaw:
1. Move to left and away from power
2. Lead foot to the outside of opponents
3. Use rt. Cross and left hook