Train Like A Pro

Boxing Drills

men sparing in boxing

If you want to improve your boxing and pad work then these boxing drills are for you. You will need access to a bag or a partner with pads. Boxing drills will help you develop you r punches and combinations to make you a more technical fighter.


Basic Boxing Shots


Jab- The boxing jab is the boxer’s most important punch and is usually with the weaker arm and this is a straight shot, it’s one of the best shots as you can sit back and protect with one arm and jab your opponent with the other. It’s very straight and direct. The jab allows a boxer to control an opponent, whether it be on the attack or on the defensive. The Jab provides the main method of commencing an attack and if used appropriately (i.e. fast, accurate and well-timed) can demoralise an opponent.


Cross/ straight – This shot normally follows on from the jab but can also be thrown in isolation. The power derived from the punch is due to the amount of rotation of the hips via drive from the legs. If not thrown correctly this punch can often lead fighters left vulnerable for a counter punch. .


Hook –The hook, sometimes referred to as the ‘money shot’, ‘haymaker’ and/or ‘knockout punch’ is one that capitalises on an opponent’s assumption that the incoming shot will be a straight. The shot arrives at the target at the end of a very gentle arc and is often a loaded punch. Speed and power is generated through the hip, so remember to rotate the hips and pivot off one foot. This knockout shot can be delivered with either left or right handed.


Uppercut- coming from low, up and through your opponents defence, this shot has a deadly blow when executed in a timely fashion. However, miss time it and you'll be left vulnerable to hits so use this when the opportunity arises as part of a combo.


Quick Note


The ability to manipulate your opponent demands you to learn an array of skills from clever feints, strong well timed attacks and light effective footwork. Learn these punches and some more by practicing the boxing drills you find on this site and others.



Boxing Drill 1


Set an interval timer for 1 minute on: 1 minute off.  With a partner or bag you will throw a series of punches until the 1st minute sounds. You will then do some exercises stated below and then continue to throw punches until the 2nd minute sounds. You will do this for 3 minutes and then swap with your partner or rest and repeat.


Throw Punch Combinations

On the sound of 1st minute – 10 Press Ups

On the sound of 2nd minute – 10 Burpees

On the sound of 3rd minute do – 10 Squats


Aim for a minimum of 5 round of 3 minutes with a 30-60 break between rounds. This boxing drill can be adapted by changing the time spent punching and by changing the exercises and reps. give it ago, experiment.


Fun Group Boxing Drill


Here's a fun boxing drill suited to groups, great for classes such as boxercise where you need to add a bit of variety to the class.


Step 1 – split the class into two. One set with gloves and the other with pads.


Step 2 – line up the group with pads against a wall or in a line next to each other. Line up the group with the gloves one behind each other like in the picture below.



Step 3 – instruct the group with pads to hold their pads up in whichever position the desire for example, for straight punches or uppercuts or combos.


Step 4 – the group with the gloves one at a time run to the first person in the line with pads and performs 10 punches before moving to the next and so on, the next person with gloves on goes as soon as the person in front has moved on and a gap has appeared for them to go.


Step 5 – once they reach the end of the line and there are no more pads to hit they must run around a cone that you can set out where you like and then they run back to the start position to complete the circuit.


Run through this 3 or 4 times before swapping the group over.



Punch Bag Combination Drill – The Lone Striker


Most of us would agree that we think we could throw a good punch, right. But what about combinations, dodging punches, protecting your face, uppercuts and tight hooks, these are all perfected with practice and many will continue to strike jabs and crosses at a bag at full pelt because they want to show everyone that they are worth fearing, they are manly! This boxing drill will help you develop the skills to put together random punches with side leans, back leans and ducks in quick succession.


You’ll need a bag or partner for this boxing drill. This is also a good drill for boxing fitness.


Here you need to write down a selection of punches that you can do and then tear or cut them into slips and fold them so you can’t see them. For example write down "Jab"


Here’s a list of punches/ moves to write down;

• Jab

• Cross/straight

• Hook

• Uppercut

• Duck

• Lean





Now all you have to do is select 3-8 random pieces of paper with the punches on, put them in random order and there you have a boxing combo for you to do. Walk through the combo until you have it mastered and then set a timer for 30-60 seconds depending on how long you want to train. Now practice the combo you have just learnt. You can do this as many times you want with new combos to make your session longer.


Solo or Partner Pad Work Fitness Drill


With a partner both with gloves on each throw 10 punches followed by 10 press-ups, 20 punches followed by 20 press-ups and finally 30 punches followed by 30 press ups.  You'll need a rest now. When you're ready let's move on to the next exercise, now do the same with burpees and squat jumps and any exercise you can think of that you can do with your boxing gloves still on. If you're not training with a partner use a punch bag instead. There is no times limit to this drill and the number or punches and exercise reps is up to you, if your feeling fit then go up to 100 reps. It's also a good warm up exercise in a class to before you start one of our workouts.


Remember the more you train the better the boxer you will be and the fitter you will get. Keep up the hard work.



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