Exercises to Improve Boxing Skills

Boxing is one of the most energetic sports, relying on full-body strength and endurance to get through a bout. That's why it is doubly important to have a variety of reliable, consistent exercises to use during training to keep you at peak performance when you enter the ring. A good boxer concentrates equally on strength-training and endurance-building exercises to improve his boxing skills.

  1. Jumping Rope

    • It's no coincidence that every boxing movie contains a scene with the protagonist jumping rope: Boxing coaches know it's one of the surest exercises to build cardiovascular strength and endurance. Since boxing is so dependent on footwork, jumping rope is also a good way to develop agility and quick response times. Start with an attainable goal of five minutes of jumping rope and gradually increase the time as your endurance builds.

    Speed Bag

    • Working the speed bag is a great way to develop rhythm and endurance in your arms. (Plus, it looks cool to anyone watching.) Working the bag is an art that takes time to master, but beginners should adjust the bag so that it aligns with the bottom of the chin and try to get into a rhythm of punching the bag and catching it on the rebound. A common technique of trainers is to tell boxers to keep the "PUNCH-1-2-3" rhythm going constantly in their heads as they work the speed bag.

    Heavy Bag

    • A heavy bag is a different challenge from a speed bag as it forces the boxer to think about the force behind his punch. With the heavy bag, the goal is to leave a strong, solid hit in the center of the bag, catching it with a fresh punch as the bag swings back like a pendulum. Focus on increasing power gradually until you're comfortable throwing big punches, as this exercise will help you develop strength.

    Weight Training

    • A solid weight-training routine is key to any boxer's success. At minimum, a boxer should work to develop arm, back and stomach strength, incorporating exercises such as curls, lifts and medicine ball routines into the workout. Focus on adding more weight with fewer repetitions to increase muscle mass. If tone is the goal, decrease the weight and add more repetitions to your set.