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Session 1: Agility, Balance and Coordination

This clip contains a series of exercises designed to develop a boxer's agility, balance and coordination. Each set of exercises should be conducted for about a minute. This session can be incorporated into your daily training regime. No equipment is required.

Sequence of activities:

  1. Grapevines changing direction
  2. Shoulder circles
  3. Lateral movement
  4. Slip twice punch once
  5. Slip once punch twice
  6. One leg punch
  7. Double slip, sit
  8. Double roll
  9. Straight long punches
  10. Short, medium, long punches
  11. Same hand / foot
  12. Opposite hand / foot
  13. Opposite hand / foot backwards
  14. Sidestep punch
  15. Hooks short, medium, long
  16. Double uppercut, lead hook

Session 2: Speedwork

This clip contains a series of exercises designed to develop a boxer's speed and explosive power. Each set of exercises should be conducted for about a minute. Complete the drill as quickly as possible but don't rush between repetitions. Focus on speed rather than cardio. This session can be conducted every second day during your weekly training regime. Light hand weights (~ 0.5 - 2 kg) are used for some exercises.

Sequence of activities:

  1. Explosive double punch and jump (with hand weights)
  2. Jab, straight, jab (with hand weights)
  3. Jab, straight, jab (without hand weights)
  4. Jab, straight, hook (with hand weights)
  5. Jab, straight, hook (without hand weights)
  6. Lead upper, rear upper, lead hook (with hand weights)
  7. Lead upper, rear upper, lead hook (without hand weights)
  8. Lead body, rear body, lead hook (with hand weights)
  9. Lead body, rear body, lead hook (without hand weights)
  10. Explosive jump forward
  11. Explosive jump rearward 

Session 3: Shadow Boxing

This clip contains a series of a shadow boxing exercises to help build a boxer's speed and technique. Each round of exercises should be conducted for about a two to three minutes. The boxer should visualise an opponent and ensure all combinations are executed quickly but with good form. The workout contains a total of 9 rounds, taking around 30 minutes to complete. This session can be conducted every day during your weekly training regime.

Sequence of activities:

  • Round 1: Lead, rear, lead
  • Round 2: Lead, rear, roll
  • Round 3: Combination of rounds 1 & 2
  • Rounds 4 - 6: Preparation, attack, exit
  • Rounds 7 - 9: Your choice of combinations

Session 4: Heavy Bag

This clip contains a series of heavy bag exercises designed to develop a power, endurance, speed and technique. The session consists of 6 rounds of bagwork and each should last 2 - 3 minutes depending upon the boxer's age and experience, with one minute's rest between rounds. This session can be incorporated into your daily training regime. 

Sequence of activities:

  • Round 1: Jab, straight, jab or jab, straight, roll
  • Round 2:  Upper, upper, hook
  • Round 3: Switch attacks - low, high or high, low
  • Round 4: Mid range - body, body, uppercut
  • Round 5: Feint, attack, exit
  • Round 6: Close, mid and long range