Punching drills
Was browsing the net for some punching drills the other night and came across some really cool ideas, check them out:
Sample punching drill 1:
* 3 x 3-minute rounds – Skill emphasis
* 4 x 1-minute power boxing
* 5 x 30-second punch out drills
This routine will begin with three traditional rounds of bag work. Your focus should be on skill development. Throw multiple combinations, moving left to right, and right to left. Integrate head movement, feints, and combination punching. Rest one-minute between rounds.
After three rounds are complete, proceed with four power-boxing rounds. Each round will be “fought” at full throttle with an emphasis on maximum power punches. Allow one-minute of rest between drills.
Finish with five punch-out drills. Each drill will consist of one non-stop combination, thrown with maximum speed and power.
This brief bag workout integrates skill work, power boxing, and punch-out drills. You will start with a skill emphasis while the body is fresh. You will proceed to power boxing, and finish with a brief conditioning sequence via punch-out drills.
Sample punching drill 2:
Sample Workout
* 4 x 3-minute rounds – Skill emphasis
* 4 x 30-second punch-out drills
* Finish with 1 x 3-minute round
This routine will begin with four traditional rounds of bag work. Your focus should be on skill development. Throw combinations, moving left to right, and right to left. Integrate head movement, feints, and combination punching. Rest one-minute between rounds.
After four rounds are complete, proceed with four punch-out drills. Each drill will consist of one non-stop combination, thrown with maximum speed and power. Allow one-minute of rest between drills.
Finish with one round of traditional bag work. At this point, you will be forced to fight through fatigue, as if you were in an actual competition.
Variety
I recommend variety when performing punch-out drills. In the preceding example, the routine called for 30-second intervals. You can also perform a punch-out sequence with shorter, more intense intervals. For example, perform 10 x 15-second punch out drills. Allow 45 seconds of rest between drills. This brief 10-minute sequence is much more challenging than it appears. By reducing the length of the drill, you are able to maintain a true max effort from start to finish. These drills are excellent when training to improve speed, power, and anaerobic capacity.
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