Boxing Training for Women

Coming to prominence in the 1990s, female boxing has grown in popularity in the ensuing years. Some women train in boxing simply as a fitness tool, but many train to fight. Boxing training is very similar for men and women, but there are a few differences.

  1. Safety Equipement

    • Though use may vary based on the personal opinions of individuals, safety equipment in boxing training is mostly the same for female boxers as it is for male.

      Hand wraps protect the knuckles and hands during sparring and bag work. Sparring gloves are designed to protect a boxer's hands during sparring and bag drills. Headgear is used to protect a boxer's face from bruising and cuts. A mouthpiece is used to lock the top and bottom jaws together to help prevent jaw damage from punching and prevent the mouth and lips from being cut by rubbing against teeth. A jockstrap and protective cup are used to protect male genitals. These two items are not used in female boxing training.

    Training Equipment

    • Like the safety equipment, training equipment is almost all the same for men and women. A sports bra is used to hold the breasts in place during training. The sports bra is utilized by female boxers only. A jump rope is used for aerobic fitness as well as to improve agility and footwork. The heavy bag is used to practice punching combinations and condition the body to punch. The speed bag is used to improve hand speed and hand-eye coordination. It also improves shoulder conditioning. The boxing ring is used for sparring to simulate the fight stage. A mirror is used for shadow boxing.

    Sparring

    • There is no more effective method of boxing training than sparring. Sparring is exhibition boxing, with the goal of practicing skills and developing fitness without determining a winner. Ideally, women spar only with other women, but since females training in boxing can be rare, it is common for women to spare with men. Under such circumstances, agreements are made on punching strength limitations for the men.

    Bag Training

    • Bag training is used by female and male boxers alike. The heavy bag is used by experienced boxers to practice combinations and by novices to learn where to strike their opponents. Because of their lack of female training partners, women use the heavy bag more often in lieu of sparring. Speed bag training is used in timed drills to help condition arms and shoulders and to improve hand-eye coordination.

    Rest

    • Boxing training takes a toll on the female body. With its high level of exertion and heavy impact, the training that female boxers go through rivals that of marathon runners and mountain climbers. Often growing up not participating in contact sports such as football and wrestling like their male counterparts, the impact of boxing can be especially taxing for women. To help recover and stave off injury, female boxers should plan to get at least nine hours of sleep a night. When in sleep, the human body is able to run at a minimal level and it is at this time that the greatest amount of body repair can happen.

    Running and Jumping Rope

    • Boxing is an intense cardiovascular sport. To build the cardiovascular structure of a female boxer's body to the level necessary to engage in a boxing match, it is necessary to run. Though boxing revolves around punching with the arms, the power and fitness of a female boxer comes from her legs. Routine running helps build the endurance of the legs and the overall cardiovascular abilities of the fighter. Jumping rope is also helpful in building up leg conditioning. Used to help with overall conditioning, jumping role also helps to build the springing agility necessary to proper boxing footwork.