Good exercises to be even better at sticking and moving? Need to be an expert in this category, i have fast hands and good foot movent so im quick in both areas just want to be fitter so i can do it for longer and more punches etc. Any tips?
I need to work on this too. When you described yourself you pretty much described me. I'd say interval sprinting.
Wall sits and Rock Jaw... Seriously, though - agility ladder exercises can be very useful and versatile if you mix it up. Some people think it's only for footwork, but can also be used to improve conditioning and core/upper body strength too, as shown in this video. https://www.youtube.com/watch?v=_ZaGN3VhgVM I do this weekly (5 or 6 rounds). In a single round, i'll alternate between footwork (15 sec), and arms/upper body (15 sec) exercises like the ones you see in the vid. You build stability and quick movement, plus improve conditioning so you can sustain these quick/explosive movements for longer.
If your looking to be able to maintain your pace then the simplest answer is to work on it when your shadowboxing, some hard rounds of shadowboxing could do you some good. Another answer is to work on your conditioning, if the fatigue isnt in your legs (no burning sensation from lactic acid) then some minute drills would fix the situation. They can also be modified to work on endurance in your legs without sacrificing speed and power. Something like (30 seconds each) squat jumps, high knee sprint in place, lateral step overs, repeated twice to make 1 round....now i just slapped that together and didnt put alot of thought into it lol but itd certainly help both conditioning and endurance in your legs.
Also not just stamina. You need the timing and that will only come by repeating it in the gym everyday. in sparring, on the bags etc. All the time.
Line jumping and then playing a form of tag with a partner. You hold one end of a length of rope, your partner holds the opposite end of the rope ( probably about 6-8 foot length of rope ) and without letting go of the rope, tag---you're it. Have your partner try to tag you once, he does it's your turn to tag him.
Please dont start dancing around like a kangaroo. Just stay outside and try to control your distance. Catch your opponent coming in, then immediately move/shift 90 degrees, preferrably outside his jab. Then your opponent has to reset, hit him again, shift 90 degrees. Repeat. Now practice. Shadowbox --- in the mirror and ring, practice throwing punches and a quick 90 degree pivot., --- moving and shuffling along the ropes around the ring (nice and smooth) and quick change of directions. --- visualize catching him coming in and making him come to you.
