Good boxing drills

Pair up and do sparring drills. One partner is 1 and the other is 2.

1 throws jabs, 2 defends them.
1 throws jabs, 2 counters, 1 defends the counter
1 throws a 1-2, 2 defends.
1 throws a 1-2, 2 counters either during or after the combination, 1 defends the counters.
1 throws any combination at 2, 2 defends and smothers or turns 1.

You switch off after each round, so if you follow that pattern each guy gets 10 rounds of sparring drills. You know in advance what's coming (except in the last 2 rounds), so you don't get hit as often as normal sparring, but you get used to seeing full-speed punches coming at you. Not as intense as normal sparring either, so everyone can go 8-12 rounds without becoming seriously tired. That's not to say it can't be intense though...yesterday we did 8 rounds and I got a little blood in my nose. You can prescribe what counters are to be used, or you can let them decide how to respond. For example, sometimes we catch the jab and counter with a double or single jab, but sometimes we're free to decide. Then we can come over it with a right hand, or catch and counter with a hook or 1-3. Or slip inside and hit the body. It's a really good way of getting people used to the sight of fast punches coming at them.

 

Conditioning:

3-4 rounds. (2 or 3 minute rounds, depending on progress. 1 min. rest)

30 sec. burpees/30 sec shadowboxing/30 sec burpees/30 sec shadowboxing, etc.

It's pretty brutal. You can also substitute a bag for the shadowboxing to up the intensity. You want to get 8-15 burpees per set...12+ if you're in shape. You end up getting about 60-120 burpees in the span of a few minutes, which is crazy good exercise.

It's not only great for conditioning, but also for toughness...it gets really hard to make yourself keep punching toward the end. Also good for dealing with disorientation...you get dizzy and it just really messes with your head if you go hard enough. My coach has passed out doing it in the past =D

 

10x10 drill:
Throw a 1-2-1-2-1-2-1-2-1-2 combination at the heavybag, when you finish take a step to the side/roll/slip/feint/whatever and proceed with another 1-2-1-2-1-2-1-2-1-2 combination right away, keep the time between combinations to a minimum. Do 10 combinations and rest for a short time and repeat.

offense/defense:
sparring, every minute one person is on offense and the other on defense. Its a good way to get extra "sparring" in without it being too tough on you.

 

I got this off ross training and im enjoying it at the mo WORK OUT 101 conditioning

5 pull ups
10 med ball slams
15 burpees
20 juming jacks (star jumps)

for 20 mins on every second min works out takes about 74 secs with 45 secs rest.

Good thing is you can swap for different exercises if you want and if you find it too easy ( youd be a freak) then you can always add another exercise in and do 5 ect

 

Jeff - use your drill above, but try mixing it up a bit. Instead of structuring like 10, 9 , 8 ,7 ..., just call out random numbers (within reason) - keep your guys guessing. Nothing worse than thinking you only have one or two reps left and then you get another 10 dropped on you!

 

Can't be giving away all of my secrets Jeff...

In all seriousness though mate, i'm not a big fan of 'routine drills' tbh. One poster above mentioned Ross Training - there are some good drills on there.

I like to mix it up more, judge things on how the lads are looking and react according to their performance. I don't believe in saying "we'll do this for 3 minutes, and then this for 30 seconds" etc - this gives people targets to aim at, and it doesn't always get 100% out of people imo - I prefer to say "we're going to do this until I say stop", and then monitor the fighter - if they look like they can give more, i'll make one of them drop to the floor and do a quick wrestling session with a fresh lad, and then immediately do an intense blast on the pads. That type of thing is just my way though, and I appreciate that its not everyone's cup of tea as my methods can be quite unorthodox, but I like the unpredictability in training, as you will know as well as anyone how unpredictable things can get in the ring.

For boxing specific drills, I do a few of the ones already mentioned - I actually do a variation of your 5 bag drill. I use 6 bags- split the guys into 2 teams of 3 - give them a 30 second 'scrum', followed by 2 minutes on the bag, 30 second scrum, 2 minutes bag, 30 seconds scrum... whilst moving around the bags after each 'scrum'.

 

My old trainer was just like that. He'd tell us give it all you got this is the last round, we'd go insane on the bag only to find out there were two more rounds of torture. Loved it, I always assumed he was lying anyway

 

your routine works out at 55 burpees and the one i do from ross boxing works out at 150 burpees + the 100 med ball slams 50 pull ups and 200 star jumps! + the rest period if you want it harder you could do light shadow boxing or something in between.

Did i miss read yours or did you miss read mine jeff lol :good

 

you know what i really love......anything without burpees hahaha