The Best Exercises For Boxing

The Flow Down

04 Jun 2024 — 3 min read

1.Shadow Boxing

Shadow Boxing is the most important exercise for boxing firstly because it can be done anytime, any place and without anyone else. When you’re shadowboxing, you’ll move around in your boxing stance, punching the air as if you are sparring with an imaginary opponent. Don’t let your guard down here — just because no one’s punching back doesn’t mean you should be any less focused.

You can do it while making your morning coffee, cooking some bacon or if you ever find yourself shining in a spot light. The most important thing is to find your flow and stay switched on while maintaining good habits and quality technique. Sometimes it can get boring and lonely but this is where champions are made. This is why it's important to switch it up and have fun with your own flow. Read more about shadow boxing and it's benefits Here.

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2.Partner Drills

Partner Drills are key for developing your skills, technique and confidence in the ring. They are the best way to simulate a real fight without taking damage. Partner Drills can be used to work on all aspects of your boxing game. Using drills such as shoulder tap and feet touches to work on timing, distance control and agility. You can also drill specific combinations and head movements countering realistic punches from your partner.

Partner drills are vital in boxing training, allowing you to improve your reaction time, footwork and various techniques. It's important to work with your partner and at their level to achieve the best outcome for both. Read more about it Here.

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3.Film Study

If it's watching some Instagram clips, some Youtube or some full fight videos Film Study is a key part of your training and development. If there is a new skill that you want to develop, watching video Footage can be a great way to learn. You can analyze techniques and translate that knowledge into practice. Read more about it Here.

Slow motion can be used to to focus on certain tactics, movement, decision-making. Notice a habit or pattern? Name it, break it down, and study why it worked (or didn’t work). There are also amazing social media pages out there with gems of content you wont find anywhere else. Read my Top 5 Boxing Instagram Pages Here.

4.Sparring

Sparring is not a fight. Your main aim isn’t to go in there and beat your opponent, it’s not about your opponent, it’s about you. Sparring is there to improve and to practice your art. It could be about practicing anything. Its your opportunity to get into your flow, express yourself, use every move you practiced and most importantly, have fun.

Sparring can be done at different intensities and with different focuses to prepare for certain situations and styles of fighter. You're usually more relaxed in a spar than a fight, something which can be confusing. I usually remember before any sparring or fight to embrace everything, yet, let it go, be present in the moment, appreciate it, create and build, express myself and have fun. Show respect to your opponent and their team - People are Power. Read some sparring tips Here.

5.Floor To Ceiling Bag

The floor to ceiling bag is my favorite thing to use in the gym. It moves and bounces simulating a real moving target and also punches coming back at you. It can be used to work on footwork, attack and defense really well. Another reason I love this is because it's a light bag and has no risk to hurt or damage your hands.

It can be hit bare knuckle, with wraps or light gloves. Floor to ceiling bags are also easy to put up and use in smaller spaces or home environments. Its very effective to work on, improving everything and is never boring. Want to improve your home gym ? Read my Top 5 Free Standing Punch Bags review Here.