Agility Drills

Sparring, pad work and shadowboxing.

 

I think agility is footwork my friend..

There are tons of things you could do, you could do shuddle runs, work on jumping on and off boxers (plyometrics), pro agility runs etc.

 

Among other things.

 

use a light rope and skip as fast as you can in short intervals.

 

try it like this

30 seconds all out sprints
30 seconds normal
30 seconds all out sprints
30 seconds normal
30 seconds all out sprints
30 seconds normal

thats one round.

 

its so simple yet people make it so complicated

go for a 3 mile run, put in some sprints, run backwards, run side to side, drop down dow a few burpees and then blast off, keep changing movements rapidly.

 

like head movement, blocking speed etc..

 

For RING agility... keep it specific...

Do anything that gets your heart rate up into high 180's - early 190's and then stay there for as long as your boxing round is.

Rest for 30-60 seconds and then get back up to 180's to early 190's as quick as possible and for your boxing round length again.

If your boxing round is 5 x 2 minutes then do something that gets your heart racing 5 times x 2 minutes.

Here is what I do:

Shadow Burpees x 5 Rounds x 2 minutes
30 seconds Burpees, 30 seconds Shadow Boxing x 2 (2 minutes total)

Check the following graph my heart rate monitor did for me:

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There are two figures you are looking at here:
1. Your maximum heart rate and how long it stays there
2. How fast your heart rate drops down during recovery

Because:
1. The longer you can stay within your maximum heart rate the more work you will be able to commit to.
2. The quicker your BPM drops during recovery, the fresher you will feel next round.



Using this graph I can see that I am able to stay at my maximum heart rate (181-185) for 1:45 minutes comfortably with 15 seconds of it creeping up for all 5 rounds... My heart rate is dropping down to about 140-142 when recovering. Now I can set goals... I want my heart rate to recover down to 135 for example.

 

Burpee

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A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

First, let's get started by discussing the specifics of a Burpee. Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.

To perform a Burpee:

Begin in a squat position with hands on the floor in front of you.

Kick your feet back to a pushup position*.

Immediately return your feet to the squat position.

Leap up as high as possible from the squat position.

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.