Boxing Training Foundation c1845

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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 – Do’s and Don’ts of the Stance ............................................................136 Annex 4 – Do’s and Don’ts of the Jab ..................................................................137 Annex 5 – Do’s and Don’ts of the Straight Back Hand .........................................138 Annex 6 – Do’s and Don’ts of Moving In and Out ................................................139 Annex 7 – Do’s and Don’ts of Sidestepping .........................................................140 Annex 8 – Do’s and Don’ts of Ducking ................................................................142 Annex 9 – Do’s and Don’ts of the Lay Back .........................................................143 Annex 10 – Do’s and Don’ts 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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©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 s of the site have very much endorsed the success of my approach.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Boxing Training Foundation – A Coaching Experience Video

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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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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Boxing Training Foundation – The Objectives

Video

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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 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 hips 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 '' 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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Boxing Training Foundation – How it Works

Video

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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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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, I’ve inserted the following marker to indicate the relevant Video and the Timed-point in the video for you to scroll to:

Video

Timed-point

1

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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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/ive content on MyBoxingCoach or on other carefully chosen sites.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Boxing Training Foundation – Structure and Timetable

Video

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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 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 '' 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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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 each other during the challenges that come along with the Boxing Training Foundation. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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©All Rights Reserved Francis J Sands www.myboxingcoach.com

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What Equipment You Need

Video

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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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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 istered 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 istered 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 . 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. It’s also a great way to relieve the stress at the end of configuring the rounds, punching rate and punching style accordingly. It’s also a great way a hard day. As an additional bonus, you don’t need much floor space for using a to relieve the stress at the end of a hard day. As an additional bonus, you don’t 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 carcass…it takes all sorts I guess) carcass…it 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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© All Rights Reserved Francis J Sands 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 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 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. It’s 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. It’s important there is some insome the shot lands. you launch punches at that bag, it’s important that‘give’ there is lasting of the two. ver slight this may I'dbag, also recommend using bag that go hasfilling chain ‘give’be. in the however slight this mayabe. So don’t 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 getting©All 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 I’ve mentioned? A So,what what about options that I’ve 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 you’re 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 I’d always go with thebracket/fixing, heavy bag then I’d always go with the heavy bag or angled hanging bag.

or angled hanging bag rather than the maize bag.

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

In 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).

I’ve 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. I’ve 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 I’ll help Boxing Training Foundation you get the pair that’s 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

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. 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 ‘feel’traditional 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 activity, The common characteristic across the range of bag bag glove. The common characteristic namely sparring, so don’t 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 activity, entirely unsuitable for use during any kind of activity, namely

sport such as Everlast, Lonsdale, Tuf-Wear, Grant or BBE. Some of these outfits have sparring, so don’t start hitting anyone in the mistaken belief that the gloves are

sparring, so don’t start hitting anyone in the for mistaken beliefand that the been deg and manufacturing boxing gloves a long time, I’ve 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 of the feel of the glove and as such©All 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 don’t 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

g and manufacturing boxing gloves for20a long time, and I’ve 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 deg and manufacturing boxing gloves for a long time, and I’ve yet to find a pair produced with any particular design deficiency. This said, there is a considerable personal preference aspect in 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 don’t 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. Don’t even be tempted to have a little pop as you walk past. The damage that you can do to the hands if you don’t have them well wrapped/bandaged and protected with gloves is immense. I’m not talking about nasty little cuts and abrasions here, I’m 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 there’s no excuse for not avoiding pain and problems. When you notice a boxer at the end of a big fight, they’ve 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 it’s white (right), a You can have any colour you like so long as it’s

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 it’s white (right), and avoid become quite uncomfortable on the hand. helpful to make small purchasing the basicIt’s 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. It’s 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 fabriieces 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 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. I’d also be concerned that the many

s highly likely thatstitched significant sfriction-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. I’d 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 ages 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, I’ve 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 don’t 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 I’m 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' to allow instant changes to be made.

Skipping Rope Jumping rope or ‘skipping’ is a staple activity of any boxer’s 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 www.myboxingcoach.com

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 of the options available for jumping rope, we have 2 main choices; the In 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 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 don’t have the weight to allow high speed skipping, basically the boxers as they don’t 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 can’t keep up with your ability to jump. of the rope can’taskeep with your boxers they up don’t have theability weighttotojump. allow high speed skipping, basically the revolution

of the rope can’t 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 doesn’t have ball-bearings in the handlelike like theleather leather option,option, and doesn’t 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 doesn’t 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

Page 34

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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

Page 35

The Golden Rules

Video

Timed-point

1

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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

Page 37

Before You Start Boxing, like other 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, there’s 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 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:

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. 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 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! ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Phase 1 – The Warm Up Video

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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 , 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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The Warm Up Routine

Video

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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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Phase 2 – Boxing Drills Video

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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 ages? 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 www.myboxingcoach.com

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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. , “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) ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 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

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16:38

The Basics of the Boxing Stance If you don’t 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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are a beginner, don’t 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 you’re right-handed you are orthodox, if you’re left-handed you’re 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 you’ll 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 don’t ‘clench’ that fist, stay relaxed. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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5. Rest your chin on your chest, without ten. 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. Don’t 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 mes your balance. This is the equivalent of walking a tightrope whilst someone throws punches at you. 3. Going flat-footed, thereby mes 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #2 – The Jab

Video

Timed-point

2

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, it’s surprising how many boxers allow bad habits to creep in when using the jab. As mentioned, if the jab is thrown correctly it’s a winner. On the other hand, if it isn’t used properly, then it’s 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 that’s about it really. A good, reliable jab is worth it’s 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #3 – The Straight Back Hand

Video

Timed-point

2

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 I’ve 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 o’clock, whilst your right hip would be in the starting position at 5 o’clock. Following rotation, your right hip will arrive at 2 o’clock and your left hip will arrive at 8 o’clock. 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 opponent’s 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:

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 it’s 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #4 – Moving In and Out

Video

Timed-point

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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 opponent’s 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 opponent’s 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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 it’s 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 it’s 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. 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 ( 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 , 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, it’s so very, very important.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #5 – Moving Side to Side

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The Basics of Moving Side to Side It’s 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, don’t 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 it’s 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #6 – Ducking

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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 opponent’s 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 can’t 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, it’s only a split second, but it’s long enough to take an incoming shot. Find a gym-list of do's and don'ts at Annex 8.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #7 – The Lay Back

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About the Lay Back The Lay Back is a brilliant skill that provides ways of ing 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: ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 don’t as it leaves a major opening for shots to your jaw. And that’s it. We’ll 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Core Skill #8 – The Pivot

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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 doesn’t 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. You’re taking on a boxer who closes the ground very quickly and pulls you into a short-range battle. You’re 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 opponent’s greater strength. 2. You’re taking on a boxer who’s supremely talented on the retreat but doesn’t 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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you’ll be fighting to your opponent’s 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. You’re 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 opponent’s 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 I’ll 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)

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. Don’t 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 it’s serious. Maintain the stance throughout the move. This means that you don’t 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

1

Mobility Drill #1 and Foundation Drill #1

2

Foundation Drill #2

3

Foundation Drill #3

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

Round

Drills

1

Mobility Drill #1 and Foundation Drill #1

2

Foundation Drill #2 and Foundation Drill #2

3

Foundation Drill #4 and Foundation Drill #5

Annex 11 contains a simple list of our Foundation Drills. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Foundation Drill #1 – Single Jab with Movement

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. , 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Foundation Drill #2 – Multiple Jabs with Movement

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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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Foundation Drill #3 – Jab and Straight Back Hand with Movement

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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:

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Foundation Drill #4 – Incorporating the Duck and the Lay Back

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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The Lay Back The lay back allows us to 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 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Foundation Drill #5 – Incorporating the Pivot

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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 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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! ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Mobility Drill #1 – Movement In and Out

Video

Timed-point

4

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 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

4

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 , 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

4

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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

4

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

4

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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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TIP! 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

4

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

4

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

5

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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

5

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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

5

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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Phase 3 – Shadow Boxing Video

Timed-point

5

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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 ed into the object. So let's train for that situation and let’s 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Shadow Boxing Demonstration

Video

Timed-point

5

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!

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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...

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Phase 4 – The Heavy Bag Video

Timed-point

5

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 the 1-minute rule. OK, let's get on with the demonstration.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Heavy Bag Demonstration

Video

Timed-point

5

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 ing 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 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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behind the solid shield of the arms whilst maintaining full visibility of the opponent. In 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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Phase 5 – Jumping Rope Video

Timed-point

6

00:00

Introduction Caution: A word of warning here. If you suffer from t problems or arthritis, you need to consult your doctor/physician before taking on skipping. The ts of the legs need to take some stresses because of the bouncing action, so make sure that you don't exacerbate t problems by undertaking unsuitable exercise. Boxers, very often, love to show off. It’s part of the make-up. It’s not about humiliating someone or satisfying extrovert tendencies, it’s 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 I’ve seen in gyms over the years is mind-boggling! Now, let’s 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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wonderful method of doing this. Timing, rhythm, balance…you name it, skipping helps with it! Aerobic fitness/Anaerobic fitness

–

cardiovascular

dreamland!

Skipping is wonderfully versatile in 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. 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Phase 6 – The Ton Up Video

Timed-point

6

09:02

Introduction Caution: As with skipping, there are exercises within the ton up that put some significant strain on the ts. Again, the legs take quite a hammering particularly with exercises like pike jumps or burpees. Speak with your doctor if you have t 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 boxer’s 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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,

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. , as many as you can fit into 30 seconds.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Demonstration

Video

Timed-point

6

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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. also the 'elbows forward' and 'elbows sideways' variations as described in exercise 2. 6. Heart Press Ups (Chest…with a hint of triceps!) ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 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 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 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 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 , 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 ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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. 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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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Demonstration

Video

Timed-point

6

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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 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 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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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 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.

©All Rights Reserved Francis J Sands www.myboxingcoach.com

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The Way Forward Video

Timed-point

6

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. ©All Rights Reserved Francis J Sands www.myboxingcoach.com

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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 [email protected].. 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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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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 – Do’s and Don’ts 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 ) 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

1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 5 5 5 6 6 6 6 6

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