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Advance copy: Not for publication, quotation, or distribution.

Photocopying or other use strictly prohibited.

The Official

B&B BOXING

CERTIFICATION

Instructor Training Manual

Serious lessons on the sweet science: A proven approach to advanced fitness

without the boring routine

by

Cary Williams Former amateur boxer and certified Olympic Level Boxing Trainer

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Does the B&B Program Really Work?

Ask B&B participants:

“By the end of my 4-week camp, I lost 10-12 pounds, quit smoking, and could jog two miles.”

“I’m finishing up my fourth camp and plan to continue my training with B&B. Professional,

focused, disciplined, never routine, and always challenging, your program … has far exceeded

all of my expectations. I recommend B&B Camps every time the subject of exercising comes up

in conversation.”

“I have participated in Tae Kwon Do since I was 10. I also participate in Aikido and Kenpo, and

have been a Tae Kwon Do instructor since age 26. But in the month-long boxing camp, I felt

able to perform a harder workout than in Martial Arts because of the instructors. All the

instructors know how to teach the technique so the students immediately start getting a good

workout. It is absolutely amazing how much constant movement boxing entails and how fluid it

is. There is no way I would push myself as hard without the instructors and staff. I feel it is a

superior workout to what most personal trainers or other workout programs are able to offer.”

“My body leaned out and gained definition, something I have worked on a long time. Boxing

showed quicker results.”

“I would highly recommend this program to anyone. (1) It is a great workout. (2) Instructors

and staff are encouraging and helpful. They make the classes fun and constantly change the

workout so … it never gets boring. (3) I enjoyed the about what to work on when not in class.

(4) The workout really encourages individuals to push themselves each time. …Probably one of

the best cardio workouts, especially for people who want to increase stamina and lose weight.”

“B&B’s program works you out a lot harder and push you harder not to quit. Also, the workouts

are fun. It doesn’t get boring. Since I participated in the camp, I stopped smoking cigarettes, I

have more energy, and I’m happier.”

“This made me want to show up ready to work.”

“My arms are more toned and thighs tighter. I look great! I walk with my head up with an ‘I’m a

bad mama’ attitude.”

“It’s a terrific conditioning program.”

“I played sports my whole life and never got the workout I get with B&B Boxing! I tell others it’s

the best workout they will ever do!!”

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B&B Method

The Official B&B Method ®

Instructor Training Manual

As taught in our Training Center Headquarters

828 Pico Blvd. #1 Santa Monica, California

www.boxingandbarbells.com

Serious lessons on the sweet science: A proven approach to advanced fitness without the

boring routine

by

Cary Williams Former amateur boxer and certified Olympic Level Boxing Trainer

Copyright 2018 Boxing & Barbells, INC ©

All rights reserved.

www.boxingandbarbells.com

Disclaimer: The B&B Boxing training handbook is intended for use only in official

training classes and/or private training, as taught by certified B&B boxing trainers.

Participation in these programs is limited to certified fitness trainers affiliated with

Boxing & Barbells, INC.

While we have made every effort to provide complete and accurate information, the

instructions, descriptions, and explanations in this handbook are not intended to substitute

for professional advice to individual readers. Neither the authors nor the publishers shall

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be liable or responsible for any losses, injuries, or damages that occur as a result of

implementing the suggestions, actions, or programs presented in this book.

The statements and examples in these manuals are not intended to represent or guarantee that

everyone will achieve the same results. Each individual's success will be determined by his or her

desire, dedication, fitness background, health situation, effort and motivation to work and follow the

manuals and video tutorials. There is no guarantee you will duplicate the results stated here. You

recognize any learning endeavor has inherent risks.

Limitations of Liability

Boxing & Barbells INC will not be liable to you in relation to the contents of, or use of, or otherwise in connection

with, these manuals.

Advance copy: Not for publication, quotation, or distribution. Photocopying or other use strictly prohibited.

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Table of Contents

Introduction…………………………………………………………………….……………………………….………. 6

What’s so great about boxing?…………………………………………………………………………… 7

Founders …………………………………………………………………………………………………….. 8

Unique licensing opportunity ………………………………………………………………..…………. 9

Why choose B&B Boxing? .………………….………………………………………………………..…. 10

Who participates? ……………………………………………………………………………………….... 12

Training the Trainers …………………………………………………………………………………….. 12

B&B Boxing Workout Fundamentals …………………………………………………………..………..………… 15

The Fighter Within ………………………………………………………………………………………… 16

Preparation & Equipment ………………………………………………………………………………… 17

How to Wrap Hands ………………………………………………………………………………………… 18

Fundamentals-Muscle Focus/Tips ……………………………………………………………………… 19

Fundamental #1: Skipping rope …………………………………………………………………………. 22

Fundamental #2: Boxer’s stance…………………………………………………………………………. 23

Fundamental #3 Hands Up ……………………………………………………………………………….. 24

Fundamental #4 Step Drag ……………………………………………………………………………….. 25

Fundamental #5 Jab ………………………………………………………………………………………... 26

Fundamental #6 Right hand (Straight Right) ………………………………………………………….. 28

Bonus One-Two ……………………………………………………………………………………………... 29

Fundamental #7 Left Hook ……………………………………………………………………………….. 30

Fundamental #8 Uppercuts (Left and Right) ………………………………………………………….. 31

Fundamental #9 Body Punches (Left and Right) ……………………………………………………… 33

Fundamental #10 Pick …………………………………………………………………………………….. 34

Fundamental #11 Slip ……………………………………………………………………………………... 36

Fundamental #12 Bob and Weave ………………………………………………………………………. 38

Fundamental #13 Pivot and Double Pivot ……………………………………………………………… 39

Fundamental #14 Step Back …………………………………………………………………………….… 40

Fundamental #15 The Shake ………………………………………………………………………………. 41

Fundamental #16 Hitting Heavy Bag (Punching Bag) ………………………………………………… 42

Fundamental #17 Hitting the Speed Bag ……………………………………………………………….. 46

Fundamental #18 Boxer’s Rhythm ……………………………………………………………………….. 48

Index …………………………………………………………………………………………………………….. 49

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Introduction Welcome to B&B

Each of us has a fighter inside looking for a way out—a way to excel, to go beyond what

we’ve achieved already, to reach for our dreams. One person fights for that big

promotion, another fights for that gal or that guy, others fight to save their marriage, to

get closer to their kids, to lose those extra pounds, to quit smoking… whatever success

means to them.

And everyone reaches a time in life when it’s important to stand up and say, “I can do

it!” And mean it—and then stand up to the test.

Boxing provides just such a test. Boxing, as a challenging sport and workout, spills over

into other parts of life. The correlation between boxing and life is undeniable—as you’ll

discover when you take on the boxing fitness challenge.

Over the years, we have met many great people through our training centers. Men and

women, boys and girls, students, athletes, executives, grandparents, and more. Each

one brings personal reasons for participating in boxing training, and everyone achieves

fitness benefits—far beyond what they’ve found in other workouts.

Many experience greater strength from the very first class. Participants sleep better and

wake refreshed. They feel increased physical and mental energy throughout the day.

They notice improved ability to focus attention, greater optimism, and deeper

satisfaction with life as they are shaping it.

By the time you complete your training, you’ll gain something you may not have

expected when you signed up. A deeper self-awareness—as your inner fighter stands

up and acknowledges once and for all, “I can do anything!” And know that you have

passed the test. Boxing and Barbells changes lives—and now you are about to become

part of this great movement. Congratulations.

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What’s so Great about Boxing?

In a recent survey conducted by ESPN, sports and fitness experts rated boxing as the

world’s “toughest sport.” Boxing has produced some of the most superbly trained

athletes in the world—as well as the most challenging workout. Boxing delivers serious

benefits to participants:

Physical benefits:

▪ Offers an excellent cardiovascular workout

▪ Strengthens core muscles & tones the entire body

▪ Increases endurance and boosts energy

▪ Promotes speed, coordination, rhythm & flexibility

▪ Encourages proper breathing and relaxation.

Mental/Psychological benefits:

▪ Enhances sense of strength and power

▪ Builds confidence, especially in women

▪ Reduces stress

▪ Improves focus and heightens awareness.

Lifestyle benefits:

▪ Provides a fast, efficient full-body workout

▪ Incorporates self-defense skills

▪ Creates a convenient workout—doable almost anywhere

▪ Requires minimal equipment and low-cost investment.

Today, the Boxing and Barbells program offers the finest co-ed, cardiovascular, sport-

specific strength training and conditioning program available anywhere to health clubs

and sports/fitness facilities across the country—with expertise once offered only to elite

amateur or professional boxers.

Now you can take advantage of this outstanding workout

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The Boxing and Barbells program was developed in 1998. Cary produced fresh ideas

and an entirely new approach to fitness, the “boxing class.” Yes, a boxing class was

unheard of back then.

Since 2001, thousands of participants have completed her Boxing Camp training

program, and most have attended more than one camp. This program offers a time

frame for those who need structure and accountability.

Way Ahead of the Game

Cary Williams developed the Boxing Camp program many years ago—drawing on

years of experience inside and outside the ring. Cary Williams got involved with boxing

over 20 years ago, as a trainer, competitive amateur boxer and entrepreneur who grew

a chain of boxing gyms. She won her first amateur bout in the Pacific Northwest

Women’s Open Tournament. A gifted speaker and businesswoman, Cary has sparked

interest and encouraged the participation of women in boxing. In addition to

contributing to a variety of national and regional news, business, and sports/fitness

publications, Cary is a frequent guest on radio interview programs; she has appeared on

the popular NBC TV show, Fear Factor, Lifetime TV show Fit to Fat to Fit, CNBC TV

show Billion Dollar Buyer and has been featured in many national publications,

including Shape, STRONG, FHM, Entrepreneur, and the New York Times. She has

also graced the cover of Muscle & Fitness HERS magazine.

Today, Cary is a certified USA BOXING Level IV Olympic Level Coaches, approved

to train and certify Level 1 and Level 2 Boxing Coaches for USA Boxing. Cary is one of

just 3 women in the country to achieve this level of coaching proficiency. Adidas chose

Cary as their boxing instructor for its nationwide program, “Training for Sports 2000.”

She has been spokespeople for Everlast and also created the Everlast ShadowBox

class format for 24 Hour Fitness.

The B&B Boxing program formula works because it’s based on solid knowledge and

sound experience: to deliver a level of boxing expertise and training previously

available only to elite amateur or top-rated professional boxers. The B&B Boxing

program gets participants in the best shape possible in the shortest possible time.

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Cary’s program has been hailed as one of the best of its kind in the nation. Today that

boxing camp program is available to the fitness industry, with workouts derived from

real, competitive boxer’s training camps.

Cary has been a coach in boxing for over 22 years which means she

knows more about how to train individuals and trainers than someone

who has only boxing experience as an athlete. It is the COACHING and

PROGRAMMING experience that allows her to give you all the proper

tools to be a great boxing trainer.

A Unique Licensing Opportunity

How do trainers, health, fitness, and sports clubs separate themselves from their

competition? One key is to offer premier programs that attract member interest and

spark their participation. Such programs bring in additional revenues for the club and

help and retain members longer.

The boxing camp workout attracts both men and women at all fitness levels—they don’t

have to be top athletes. Our unique approach, limited enrollment (16-student maximum),

specific start and end dates, and intense, progressive workouts produce a camaraderie

seldom found in fitness programs.

B&B Boxing camp participants are people looking for a challenge themselves, and also

for support and encouragement. That’s what they will get from this program—and that’s

just the beginning. Students learn to excel beyond their expectations. And when people

get more than they expect, they return again, and they tell others about their positive

experience.

What you will receive:

▪ Intensive training course. The most detailed boxing course available.

▪ Certification once you successfully complete our training program.

▪ Rights to use the highly respected B&B name and program.

▪ Continued support.

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▪ Involvement with a nationally recognized, high-profile program that

enhances and complements your existing business.

Our Boxing Camp program has been featured on NBC, CBS, ABC, and FOX networks, as

well as in national publications including Muscle & Fitness, Shape, Energy, Entrepreneur,

and Fitness. Trainers and facilities who offer the elite B&B Boxing Camp program set

themselves apart from all the others in the market.

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Why Choose B&B Boxing over other Programs?

B&B offers more than simply a premier workout. It challenges people mentally, as well

as physically. B&B Boxing offer real instruction in boxing technique as part of a tough

conditioning program for individuals tired of the routine of aerobics classes, weights,

and cardio machines. Increasingly, people want to participate in activities where they

learn something new and stimulating enough to enable them to forget the stresses of

everyday life.

The B&B Boxing Camp operates more like personal training than most fitness classes,

because camp-size is limited to 16 or fewer participants. This approach creates a sense

of exceptional value in the eyes of participants, who tend to show up, stay focused, and

get far better results than with traditional “drop-in” classes. Participants have lost up to

25 pounds in a single month of our Boxing Camp. Satisfied participants tend to hold onto

their memberships longer and encourage others to join do the same—that’s what you’ll

get when you choose B&B.

Real boxing instruction and fitness conditioning have never been offered in this unique

training format nor commanded the revenues you have the potential to generate. People who want quality are willing to pay extra for results like these, packaged into an

enjoyable and mind-engaging workout. Participants love the intensity, the challenge,

and the personalized attention. By the end of their first Boxing Camp, they develop a

certain attitude: “I can do anything!”

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Beyond Body Parts—Advantages of Increasing Core Strength

Boxing offers such a great workout because it emphasizes cross-training. That’s great—

but there’s more to it than simply working to develop stronger parts. That’s why the B&B

Boxing workout emphasizes improving core strength and stability as the basis of fitness.

No matter how well-developed the rest of your body, without a strong core, you put

yourself at risk for injury, especially lower back pain. Without a strong, stable core,

you’ll never reach the peak performance you’re after. Your “core” includes the all

the muscles around your abs, lower back, and hips:

Rectus abdominus

Internal & external obliques

Transverse abdominus

Intercostals

Erector spinae

Hip flexors (iliacus & psoas)

If you’re serious about strength training and enhancing your performance, make sure you

concentrate on your core. Improving your core makes a big difference in your body:

you’ll stand straighter, feel stronger, and look better. Improving core strength gives you

a significant advantage, no matter what sport or exercise routing you choose to follow for

lifelong fitness, flexibility, strength and endurance.

The B&B workout emphasizes core strength as the foundation of all movements. For

optimal results, use your core – constantly incorporate core muscles into all your

movements.

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Who Participates in B&B Boxing?

Since 1998, we’ve worked with both male and female clients, ages 6 to 72. Participants

come from all walks of life and all fitness levels, from self-described “couch potatoes” to

competitive athletes—and all have experienced real results from their participation in

the Boxing Camp program.

Our small groups focus gives us the ability to gauge members’ fitness levels, determine

how hard to push them, and know when to slow-down the action or intensity. The B&B

program works for training competitive boxers at the beginning stages and it also

provides superior conditioning for people who just want to get into great shape—and

have fun doing it.

Our top-notch boxing workout program also provides an ideal enhancement to group

fitness programs for kids. B&B offers 2 youth programs easily incorporated into your

club or school fitness schedules:

▪ Teenage Boxing Camp program (ages 12-16)

▪ Mini-FistTM program (ages 6-11).

Both camps combine a great workout, intensity, fun, and unique incentive programs.

Whole families can participate in Boxing Camps, each member working at their own

level, and reaping the rewards of sharing the deep sense of accomplishment,

strength, optimism, and confidence well-known to Boxing Camp graduates. That’s a

recipe for a successful family.

Training the Trainers: B&B Boxing Level 1

Our official training headquarters in Santa Monica, California, has been called the finest

boxing gym on the West Coast. That’s where we hold training sessions for instructor

certification. Instructors receive the best hands-on training, combined with video

instructional guides, and program manual designed to teach boxing fundamentals and

conditioning, and variations in exercises and routines.

Training starts with the fundamentals—boxing fundamentals and the fundamentals of

running Boxing Camps the right way. All trainers receive a solid introduction on Boxing

Camp basics:

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▪ How to create a safe boxing camp workout

▪ How to teach boxing to multiple clients

▪ How to use and maintain the equipment

▪ When to challenge clients to the next level—safely

▪ Basic challenge exercises

▪ Strategies to help clients overcome fears or misconceptions.

Following successful completion of the B&B Boxing Level 1 training, participants

return to their home facilities and put their training into practice.

Use that month to practice the movements, understand the concepts, refine your

technique, and learn the B&B routines as described in Chapter 3: The B&B Boxing

Training Schedule which lays out the progression of workouts that make up the month-

long Boxing Camp. You may be surprised at how much your strength, endurance,

speed, and flexibility improve during the first month following B&B’s Level 1 Boxing

training.

To complete the final step for certification, each trainer will provide a video of

themselves teaching:

▪ 1 Combination from manual

▪ The first half of 1 Class

Trainers must have at least 4 volunteers to participate in your mock camp. Trainers are

evaluated on the basis of their ability to teach the fundamentals correctly and to keep the

Boxing Camp participants actively engaged in their circuit and conditioning routines

throughout the class.

Those trainers who successfully complete this phase of the boxing camp training will be

eligible to conduct the B&B Boxing Camp and may register as a Level 1 Boxing Coach

with USA Boxing.

Trainers can still be certified by B&B with the Online Trainers Course and teach the

program.

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Moving Up: B&B Boxing Level 2

The Level 2: Competition Training in Camps focuses on those who have higher-level

goals for their involvement with boxing training. Some of your members will want to

learn and practice more sparring and competitive techniques in boxing. Trainers must

successfully conduct at least 12 B&B Boxing Camps and have the approval of B&B.

The Level 2 training includes:

▪ lecture and hands-on training in advanced technique and conditioning for boxing.

▪ video and observation of competitive boxing matches with notes,

question/answer session, and dialogue.

▪ all instructors participate in a sparring session, followed by a focus on the official

rules of USA Boxing, and instruction how to take a participant from initial training

through to participation an amateur boxing bout. Become USA Boxing Certified.

Even though most of Boxing Camp participants do not come to train as competitive

boxers, many do want to learn real boxing fundamentals in a safe, well-monitored

environment.

To complete the final step for certification at Level 2, each trainer will be assessed on the

basis of a video of the trainer leading a mock Advanced Boxing Camp training sessions,

which include these workouts:

▪ Any day of Boxing Camp

▪ Personal boxing coach session

▪ A supervised sparring session

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Fundamentals

“You can’t get the physique without the technique.”

Cary Williams

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Building Your Fighter Within

Working on the fundamentals. Everyone starts here, no exceptions. Get ready to

experience the toughest, most intense workout you’ve ever had—and love it.

As you learn these boxing fundamentals, expect us to throw everything at you except punches.

You’ll find out how to perform the basic movements correctly and how to combine them into

effective routines you’ll use over and over again in your own workout and in training others. Even

if you’re in great shape, expect to be challenged at the highest level.

B&B boxing fundamentals focus on how to:

▪ Stand, position your body, relax, and breathe correctly.

▪ Understand proper body mechanics, to avoid injury.

▪ Increase your flexibility, speed, and endurance.

▪ Build your core strength—by incorporating your whole body into

each movement

After mastering these fundamentals, you’ll learn to train others to achieve the

unique benefits of the B&B Boxing workout in fast paced 45-minute workouts that

are tough and fun—efficient and effective.

Plan ahead to make the most of your instruction during your training at B&B Training

Center. Use this Handbook to refresh your memory and help you fine tune your own

movements and prepare better to train others through the B&B Boxing Camps your gym or

health club offers.

To get the most from your onsite training, set goals for yourself right at the start and

record your progress. After your initial training with B&B, track your workouts, and

monitor your progress toward certification as a Certified Boxing Trainer. By setting goals

and monitoring progress, you’ll get even greater benefits from your training and

commitment.

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Preparation

Come to each class ready to get down to work immediately. Proper preparation:

▪ Starts with the right equipment

▪ Includes a positive mental attitude.

▪ Depends on a relaxed, limber, conditioned body.

▪ Demands your commitment to give your workout everything you’ve got.

But—don’t go overboard. You’ll be working and moving your body in new and more

demanding ways than it’s probably used to. Take time to learn each movement

properly. Push yourself, but keep your body relaxed.

Equipment

B&B’s Boxing training doesn’t require a lot of elaborate equipment. Much of it is

already available at the gym or fitness center where you work. You’ll need the

following individual equipment:

▪ 180-inch hand wraps (we prefer the elastic ones)

▪ Boxing gloves (sizes: Small (8 oz.), Medium (12 oz.), Large (14 oz.), or Extra

Large (16 oz.)).

▪ Or B&B Gloves- Small. Medium, Large)

▪ Jump rope (depending on your height: 8, 9, or 10-feet long).

Wear comfortable workout clothes and a pair of lightweight running shoes. Come to

each training session ready to work—that means arrive early and wrap your hands.

You won’t want to miss a thing!

Always remember and practice the most important rule in boxing:

Safety, Safety, Safety.

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HOW TO WRAP HANDS

Purchase elastic-style or canvas hand wraps about 180-inches long. We like elastic

wraps best, because they conform to the shape of your hands. Before getting started, be

sure to remove any rings, watches, and other jewelry that can cause injury to your

hands, fingers, or wrists.

Wrapping your hands separates your joints; keeps your wrists, fingers, and knuckles

secure, and reduces the chance of injuries. Your method of wrapping will depend, in

part, on the size of your hands.

▪ Spread the fingers of one hand wide, and start by threading your thumb through

the loop.

▪ Take the wrap across top of your hand and wind it 2 or 3 times around wrist—not

too tight.

▪ Drop the wrap down and wrap your knuckles 3 or 4 times.

▪ Wrap your wrist once or twice, then wrap between your outside fingers (pinky

and ring finger).

▪ Wrap the wrist again, then take the wrap down between your index and middle

finger.

▪ Wrap the wrist again, then go through the center two fingers (middle and ring

fingers).

▪ Next, wrap across the knuckles a time or two, then move back up to wrap snuggly

around wrist.

▪ Continue to wind the remaining wrap higher on the wrist, well above your wrist

joint, then fasten with the Velcro strip.

▪ Repeat on your other hand. Always look at the top of hand when wrapping.

1 2 3

4 5 6

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Muscle Focus

In the introduction, we briefly discussed the focus on developing a strong, stable core. Now let’s

look at how specific areas of the body are impacted by the various activities boxing involves.

Skipping rope:

▪ Dorsal flexion (ankle joint extension), front of shin, tibialis anterior, extensor

digitorum longus, peroneus tertius.

▪ Plantar flexion (extension), back of calf, gastrocnemius, soleus.

▪ Knees—(shock absorbers), participate in push off: quadricep femoris, gluteus

maximus.

▪ Upper body: biceps, triceps, deltoids.

Hands up:

▪ Holding up the hands/arms: anterior deltoid, pectoralis major, coracobrachialis.

▪ Shoulders: serratus anterior, upper and lower trapezius, supraspinatus, deltoids.

Throwing punches:

▪ Leg abduction used to push body weight from back leg: gluteus medius.

▪ Core: upper and lower rectus abdominis, internal and external obliques, erector

spinae, medial and lateral rotators, quadratus lumborum.

▪ Getting punches out and back: latissimus dorsi, teres major, lower pectoralis

major.

▪ Slow swinging action: upper trapezius, levator scapulae, rhomboids.

▪ Pushing out punches: tricep brachii.

▪ Turning hands over: (forearm) supinator, pronator teres, flexor carpi ulnaris,

flexor carpi radialis; (wrist) pronator quadratus,

Shadowboxing:

▪ Upper body: upper trapezius, deltoids, biceps brachii, triceps brachii.

▪ Calves, quadriceps, rectus femoris, gluteus medius

▪ Lower trapezius, rhomboids, erector spinae, rectus abdominis, internal and external

obliques.

▪ Forearm: brachioradialis.

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Speed bag:

▪ Upper trapezius (top of shoulder).

▪ Deltoids, biceps, triceps, and forearms.

Beginners:

Expect to experience some tightness in calf muscles and maybe in knees and

ankles. If tightness or cramping occurs, slow down, and stretch your muscles. If

you experience shin splints, that usually means you need shoes with better shock

absorbency. After class, ice down any areas of soreness. You’ll adapt, and the

workout will get easier. Of course, it’ll get harder before it gets easier!

Note:

We use a clock to help you position your body as we go through the rest of the

fundamentals. Imagine 12 o’clock directly in front of you while you face the

mirror. And, view your reflection in the mirror as your opponent. This will help

you align your body correctly and focus your punches.

Remember:

Whatever fundamental or combination you work on, all movements—including your

punches—start at the core. Keep this in mind. Everything emanates from the core.

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Fundamentals First

As you’ll learn, proper stance, breathing, body mechanics, and form all play a role

in performing the fundamentals correctly and generating the benefits this workout

offers, while sloppy fundamentals can lead to injuries.

Tips for improved performance when learning the fundamentals:

▪ Remember to breathe! Exhale on the exertion.

▪ Loosen up and relax; shake out your shoulders and arms when you tighten

up.

▪ Keep your focus on the mechanics of your movements.

▪ Actions emanate from your core. Imagine your punches originating not from

your hands and arms, but from your abs and shoulders. Engage your whole

body in the workout for maximum effect.

When hands are wrapped and ready to go, time to grab a jump rope. Position at the

far end of one of the 5-foot lines in front of the full-length mirrors. Perform the first

segment of workout back and forth along this line—according to the trainer’s

instructions. Monitor form and movement using the mirrors.

The fundamentals start with skipping rope—an integral part of every boxer’s

training. Skipping rope provides an excellent warm-up, improves footwork and

coordination, and it’s a great addition to your cardio routine. You’ll get more from

skipping rope and from all the fundamentals as you master your movements from

the inside out.

Take the time to master the fundamentals, and you’ll experience positive changes

from your very first B&B Boxing workout.

That’s a promise…

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1. Skipping Rope Fundamental

Breakdown: Practice first without the rope to find your rhythm, then add

the rope.

▪ Square off facing the mirror so you can monitor your posture.

▪ Release upward in a slight burst—only ¼-inch off the ground.

▪ Maintain a slight bend at the knees.

▪ Focus on synchronizing the rotation of the rope with your jump.

▪ Jump once for each rotation of the rope.

▪ Tuck your elbows in close to your waist, with forearms horizontal

to the floor.

▪ Relax your wrists and let your wrists do the work of rotating the

rope.

▪ Stay loose and keep breathing.

▪ Start slow and work on your rhythm and wrist/foot coordination.

▪ Add speed gradually.

We’ll focus on 3 basic methods of skipping rope:

Straight-legged skip: Your basic skip.

▪ Jump straight up in the air—just ¼ inch.

▪ Keep your feet together.

▪ Maintain slight bend at the knees.

▪ Relax your upper body.

▪ Tuck your elbows in and hold arms horizontal to the floor.

▪ Keep the action in your wrists.

Tip: Never allow your hands or forearms

to rotate the rope; keep the rotation

in your wrists.

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Boxer’s shuffle: Again, practice first without the rope. Skip using your heel and toe: kick

one foot outward touching the heel of the other foot, then quickly switch feet.

▪ Start with a straight-legged skip.

▪ Find your rhythm, then kick one foot out forward, heel touching the floor.

▪ Quickly bring that foot back, jumping over rope with both feet.

▪ Next, kick out the opposite foot and repeat the sequence.

▪ Time each rotation of the rope with your moving feet.

▪ Above all, stay relaxed. It’ll come.

▪ When you have trouble finding your rhythm, practice without the rope.

▪ Concentrate on staying limber and relaxed.

Knees-up jog: Simple as it sounds. Jog in place, keeping your knees up, one rotation of

the rope for each step. In other words, bring your alternate knee up at every turn of the

rope.

▪ Stay balanced on the balls of your feet as you skip.

▪ Short burst upward just a little—1/4 inch—and raise your knees up high.

▪ Rotate the rope once with each skip.

▪ Work the rope with your wrists—instead of your hands and forearms.

2. Boxer’s Stance Fundamental

Breakdown: Position yourself at the end of your 5-foot line, left shoulder faces the mirror, feet

shoulder-width apart.

▪ Position your left shoulder at 11 o’clock with your right shoulder about 5 o’clock.

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▪ Bend slightly forward from the waist.

▪ Always keep the ball of your left foot on your line pointing at 1 o’clock.

▪ Position your right foot behind and to the right of the line—pointing toward 1-2

o’clock. Note that both feet point in about the same direction.)

Raise your right heel Keep both your knees Both toes point in

and keep it lifted slightly bent; stay balanced the same direction:

slightly off the ground. on the balls of your feet. at 2 o’clock.

▪ Very Important: keep about 2/3 of your weight on your back (right) foot.

▪ As you step forward, always lead with your left foot and push off with your right foot.

Focus point:

As the basic stance for all of your movements, you’ll return to your basic stance again and again.

3. Hands-Up Fundamental

Breakdown: Start from boxer’s stance, facing the mirror with your left shoulder.

▪ Keep left hip and left knee in line with left shoulder.

▪ Raise your hands up to a point just beneath your cheekbones.

▪ Make fists with thumb clasped on the outside of your fingers.

▪ If you can’t see the back of your thumbs, your hands are too close to your face.

▪ Bend your wrists slightly inward.

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▪ The sides of each palm face the mirror.

▪ Bend slightly forward bend at the waist.

▪ Avoid chicken wings! Keep elbows tucked close to your waist.

▪ Next, add your step-drag, moving back and forth along your line, with hands in correct

position.

Focus points:

▪ Avoid bringing your hands too close to your face.

▪ Keep your chin down and tucked.

4. Step-Drag Fundamental

Breakdown: Starting from your boxer’s stance, always lead with your left foot when you step

forward and drag your back (right) foot along the floor behind you.

▪ Leading with your left foot, take a small step forward, stepping in a toe-to-heel

motion, along your line.

▪ Drag your back foot along the floor the same distance as the step you took with your

front foot.

▪ Distribute weight on the balls of your feet, with 2/3 of the pressure on the ball of

your back foot.

▪ Take small steps, just a few inches at a time.

▪ Tuck your chin and keep your upper body relaxed.

▪ Maintain a slight bend in the knees.

▪ Moving backward, always move the back (right) foot first.

▪ Back foot points toward 2 o’clock when dragging.

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▪ Keep a constant distance between your feet.

▪ Stay relaxed and focused!

Practice moving forward and backward along your line.

▪ Use the mirror to check your posture.

▪ When you get your coordination down, speed up the step-drag.

▪ Finish in your basic boxer’s stance.

Focus points:

▪ Never stand or step flat-footed or with the heel first.

▪ Avoid lifting your back foot off the ground as you move it forward.

▪ Keep the pressure on your back foot as you drag it forward, knee

slightly bent and toes pointed toward 2 o’clock.

▪ When advancing, front foot moves first and when retreating, back

foot moves first.

▪ Never allow your feet to get too close together.

5. Jab Fundamental

Breakdown: Starting from boxer’s stance, break it down first, to get the footwork, then

add the arm movements.

▪ With hands down, practice moving your left shoulder and left foot together, then

incorporate the step/drag.

▪ Focus on your nose (in the mirror); imagine your reflection as your opponent

▪ Start all your movements from your core—your abs—keep them engaged.

▪ Maintain a slight forward bend at the waist.

Once you get a feel for the rhythm of this movement, add the jab.

▪ Extend your left arm, bringing your forearm down like a hammer.

▪ As your left forearm drops, rotate your wrist forward at the very end, knuckles

facing the mirror.

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Release your left arm, Rotate your wrist forward Imagine your left arm

bringing your forearm the very end, knuckles moving as an extension

down like a hammer. facing the mirror. of your left shoulder.

▪ Step with the ball of your front foot, while pushing off from the back foot at

the same time you jab. Make these movements simultaneous.

▪ Breathe as you throw your jab and rotate your left shoulder forward.

▪ When you return your left hand back to your face, drag your back foot same

distance as you stepped with the front foot.

Focus points:

▪ Keep your chin tucked and elbows in.

▪ When throwing jab, left elbow should always point down.

▪ Avoid hyper-extension (locking the elbow on extension). Keep the slightest bend in

elbow on extension.

▪ Immediately snap your arm right back up. Your jab operates like a whip—fast and

focused.

▪ Once the ball of the foot hits the ground, the punch is at impact—simultaneous

movement.

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6. Right Hand (Straight-Right or Right-Cross) Fundamental

Breakdown: Imagine holding a baseball in your right hand. You’re in the outfield, and

you’ve just caught a fly. Now, throw the ball home, following through with your body.

▪ From that position, shift your weight to the ball of your back foot and form a fist

with your right hand—making sure it covers the nose of your opponent in the

mirror—and bring up your left hand.

▪ As you twist your hip. Allow the back knee to bend slightly. Without your foot

being in the right position, you could strain your right knee.

▪ As your right shoulder propels your right arm forward, your shoulder, hip, knee

rotate forward together, all in alignment.

▪ Bend your right knee slightly, as you twist your right hip, knee Foot twists slightly.

▪ Your right fist follows through in a straight line toward your opponent’s nose in the

mirror.

▪ Rotate your forearm downward at the end of your extension, so your punch lands

palm down, knuckles facing the mirror.

As you twist forward, Your right fist follows Meanwhile, keep your

Rotate through in a straight line. left hand up and in front, your right hip.

protecting your face.

▪ Keep your knees slightly bent the whole time.

▪ Rotate your body back into starting position, as you return your right hand

to position in front of your face.

▪ When you throw your punch, exhale out loud: “Shhhh.”

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Focus points:

▪ Remember to keep 2/3 of your weight on the ball of your back foot.

▪ Avoid hyper-extending your right elbow by keeping it slightly bent on the extension

▪ Twist the core of your body including hips, which allows your right shoulder to move

correctly.

▪ Avoid turning your head to the left as you throw your right hand.

▪ Keep chin down and neck relaxed.

Bonus: Basic One-Two

Breakdown: The basic one-two combines fundamentals #5 & #6: the jab and the

straight-right punch. First, practice with shoulders only—while keeping your hands

limp and arms completely relaxed.

▪ Coordinate your upper body movements with your step/drag as you move back and forth

along your line.

▪ When you get that down, add the arm movements (punches).

▪ Start slowly, breaking this combination down into its separate parts.

▪ Your left hand and foot work together, as you step you also jab.

▪ Your right hand works and foot work together as you drag the back foot forward.

▪ The left and right hand pass one another in this combination. As one hand returns to

the face, the other is just moving forward.

Here is where this simple combination gets tricky.

As you bring your left hand back to your face (dragging the ball of your right foot), rotate

your right shoulder forward and throw out your right hand, while you drag your back foot

forward and twist it. In a word, synchronize your movements.

▪ Bring your right hand back to hands-up position by twisting your shoulder and hips

back into basic stance.

▪ Keep your elbows close to the waist and chin tucked in

▪ Breathe—and remember to exhale each time you throw a punch.

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Focus points: Remember to move your arms as extensions of your shoulders.

▪ Keep your knees slightly bent, 2/3 of your weight on your back foot.

▪ Bring your arms out fast and bring them right back in to protect your face.

▪ Don’t hyperextend your elbows—ever.

▪ Keep your wrists bent slightly forward and rotate them: fists should land palm-down when

punching.

7. Left Hook Fundamental

Breakdown: Again, start in your basic stance with hands down.

▪ Rotate your left shoulder, hip, knee, and roll onto the inside of the left foot as you

forcefully twist your trunk until your left shoulder and hip face 12 o’clock. Try not to

twist front foot but rather roll it inward.

▪ Right shoulder and hip is thrust behind you, in turn, twisting your back foot to 3

o’clock position.

▪ At the same time, move your right shoulder to 6 o’clock, as you pivot on the ball of

your left foot, keeping your heel just slightly off the ground, allowing the foot to

pivot to 3 o’clock.

▪ Keep your shoulders and hips in line with each other and contract your abdominals.

▪ Then bring hands up in your basic stance.

Rotate right, bringing Bend your left elbow Keep your forearm your left forearm forward in a 90-degree angle horizontal to the

and turned down to the right. (L-shape). ground.

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▪ As you rotate your body to the right, bring your left forearm out in front of you, turned

down to the right.

▪ Bend your left elbow at a 90-degree angle (L-shape), keeping your forearm horizontal to

the ground.

▪ Turn your knuckles down slightly on impact to avoid wrist injury.

▪ Do not allow your punch to get too close to your face or your elbow to pass your left ear

in the mirror.

▪ After impact, allow the twisting of your trunk to return your hand back into

position while twisting your feet and body back in to your basic stance.

▪ Move through this rotation slowly at first

▪ Imagine a string ties your wrist and knee together. Everything moves simultaneously.

▪ Add speed as you find your rhythm.

Focus points:

▪ Avoid swinging your right arm back as you throw your left hook.

▪ Avoid overextending your arm—beyond a 90-degree angle.

▪ Bend your wrist slightly—just before impact.

▪ Keep your weight evenly distributed on both feet with slightly more weight in the back hip.

▪ Bring your elbow up as you throw your hook, but make sure you can see over your

forearm.

8. The Uppercut (Left & Right) Fundamental

Breakdown: Left uppercut:

▪ Start in your boxer’s stance, left shoulder at 11o’clock.

▪ Bend your knees slightly, dropping about 3 to 4 inches.

▪ As you drop, lean your upper body forward slightly.

▪ Then push up with your legs, swinging the left side of your body upward in a swooping

motion, your left shoulder rotates the left arm out and upward.

▪ Punch upward with your left fist, keeping your palm facing you, with a slight bend in the

wrist.

▪ Keep your pressure on your back foot for leverage and power.

▪ Keep your opposite arm up, protecting your face.

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▪ Finish with your left shoulder at 12 o’clock.

▪ Pull your hand and arm right back into position.

Right uppercut: Closely review instructions for left uppercut and reverse them.

▪ From boxer’s stance, bend your knees slightly, dipping about 3 to 4 inches, as

you lean slightly forward with your upper body.

▪ Push upward forcefully, engaging both legs.

▪ Rotate on the ball of the right foot, but do not move the front foot.

▪ Be sure you really twist your back foot and bring your right shoulder to 11 o’clock.

▪ Bring your right fist up and outward as you rise.

Focus points:

▪ Avoid standing straight up as you throw your punch.

▪ Keep your left hand close to your face until you push up with your legs.

Uppercut progression:

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9. Body Punches (left & right) Fundamental

Breakdown: Left-body punches:

▪ Starting from the orthodox boxer’s stance, bend your knees deeply to move into a

“crouched” position (sometimes called “wrestler stance”).

▪ Keep your weight evenly balanced while maintaining 2/3 of your weight on your back foot

▪ As you lean forward, thrust your left arm in a swooping motion while rotating forward with

your left shoulder, hip, knee, and foot.

▪ Keep your knees deeply bent, with your head at your opponent’s chest level. Your target is

your opponent’s lower body.

▪ Allow the momentum of your body to throw your arm out from your shoulder. Your punch

impacts at waist height.

▪ Maintain a slight bend in the wrist; in a scooping motion, throw your body shot with your

palms facing up and impact the bag with first 2 knuckles (of your index and middle

fingers).

Leaning forward, thrust your left arm Keep your knees bent in crouched stance.

in a swooping motion, as you rotate Punch will impact the left side of opponent’s

body, forward with left shoulder, hip, knee & foot.

Right-body punches: Similar to left body shot, except you twist your back foot to

point at 11 o’clock and your right shoulder points toward 1 o’clock.

▪ Start from your crouched position.

▪ As you begin to lean forward, thrust your right arm in a swooping motion and

rotate your right hip and right shoulder forward, twisting on the ball of the

right foot.

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▪ Allow the momentum released by the twist at your core to throw your right arm out

horizontally.

Keep your palm up Lean forward at the waist

and wrist bent on impact. and thrust your right arm

Always keep knees bent. out as the right side of your

body rotates forward.

Focus points:

▪ Be sure to bend your wrists on impact and avoid hitting the bag with your

outside knuckles. Common causes of wrist injuries include hitting the bag

with the outside knuckles and failing to keep palms up on impact.

▪ Avoid standing straight up when throwing the body shots. Keep your knees bent.

10. The Pick Fundamental

Breakdown:

▪ Rotate your right shoulder forward, bringing along your right hip, knee, and foot.

▪ Keep your weight centered on the balls of the feet.

▪ Bring your right hand forward only a few inches, palm facing mirror.

▪ Cup your hand in front of your nose to “pick” your opponent’s punch.

▪ Return your hand immediately to position in front of your face.

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Cup your hand in front of Move your hand forward

your nose to pick the punch. just a few inches, with

palm facing toward mirror.

Practice #1:

▪ Practice slowly first, to get a feel for the movement.

▪ When you’ve got it down, perform the whole sequence in real time.

Practice #2: Now, let’s add some offense.

▪ Rotate forward and pick the punch.

▪ As you bring your right hand back up into position, throw your jab.

▪ Be sure to step forward as you jab.

▪ Return immediately to your basic stance.

Focus points:

▪ Keep your shoulder, hip, knee, and foot—all in alignment—ready to “squish a bug.”

▪ Avoid pushing your hand out too far. Keep it close to your face.

▪ Tuck your elbows in and keep your movement compact, to maintain greater control of the

sequence.

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11. The Slip Fundamental

Breakdown: Start your slip with a forceful twist at the waist (left or right), encompassing that

whole side of the body.

Slip left:

▪ Stay balanced in your stance.

▪ Center of movement is at your hips.

▪ Move the right hip along with your right shoulder and knee, as the ball of right foot twists in

the same direction.

▪ Your right shoulder moves to 1 o’clock and left shoulder to 7 o’clock, with your right

forearm vertical in front of body.

▪ Your fist covers your opponent’s nose, while the back of your hand faces the mirror.

▪ Twisting your body moves your head out of the way of the punch.

▪ Now twist right back into your basic stance position.

To slip left, twist your right Slipping left, your twist Slipping right: the left side

shoulder, hip, knee, and foot, moves your head out of of your body twists right

to the left simultaneously. the path of a punch. in one smooth rotation.

Bonus: Slip-jab

▪ Keep the pressure and balance on your back foot, so you can push off with that foot.

▪ After slipping to the left, shoot out your jab as you step with the front foot and push off your

back foot simultaneously.

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▪ Drag the back foot forward as you bring the jab hand back to your face.

Bonus: Slip-hook: From your starting position, the boxer’s stance, move into a defensive “slip”

to the left.

▪ As you return to your starting position, rotate from the ball of your left foot,

engaging your left hip and left shoulder.

▪ Thrust your right shoulder backward, raise your left elbow upward with forearm

horizontal, and turn over your hook.

▪ Remember: your target is your opponent’s nose in the mirror.

▪ You should be able to see over your forearm in this position.

▪ Bring your arm back in immediately, and resume your basic stance.

Focus points:

▪ Avoid leaning too far forward, simply twist your body.

▪ Your head continues to face the mirror; don’t twist it along with your body.

Notice the photos show 2 different slips. The first is a slip to counter punch off of. The

second slip is to just get out of the way of a punch.

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12. Bob & Weave Fundamental

Breakdown: Think of tracing a big “U” in the mirror with your head and torso.

▪ Starting from your basic stance, slip to the left.

▪ Drop straight down by bending your knees.

▪ Keep your torso upright. Avoid leaning forward as you move downward.

▪ Swing your body around to the right, bringing your left shoulder forward to 12 o’clock.

▪ Staying low, swing your body back around to the left, coming up in the left slip position.

▪ Twist your shoulders back into your basic stance, left shoulder at 11 o’clock and right

shoulder at 5 o’clock.

▪ Maintain pressure on the ball of your back foot at all times.

▪ Keep your hands up, elbows and chin tucked in.

Focus points:

▪ If you feel this in your lower back, you are leaning too far forward and could injure your

lower back.

▪ Always remain upright, bent slightly forward at the waist.

Progression of the bob & weave:

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13. Pivot and Double Pivot Fundamentals

Breakdown for the pivot:

▪ Begin in your basic boxing stance.

▪ Swing your right leg clockwise, balancing on the ball of your left foot; allow the

left foot to pivot with your body, keeping your heel slightly off the ground.

▪ Keep your right foot on the ground as it moves, allowing knees, hips, and

shoulders to adjust to your new position.

▪ Finish in your basic stance, at a 45-90-degree angle from your starting position.

▪ To return to your starting position, push off your right foot and swing it back

around, while pivoting on the left foot keeping the left heel slightly off the ground.

Start in your boxer’s Swing your right leg Swing your right leg

stance. clockwise behind you. back around to return

to starting position.

Double pivot: Also starts from your basic stance.

▪ Swing your left foot and left side of your body around counter-clockwise into

“southpaw” (left-handed) stance, still facing the mirror.

▪ Then, using the same technique, immediately swing the right foot and side of the

body back clockwise, sliding your right foot along the floor until it reaches your

orthodox starting position.

▪ Stay balanced on the balls of your feet and slide your foot along the floor as you move.

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Start your pivot in Swing left foot and left Then slide your right Finally, return to your basic or “orthodox” side of body counter- foot clockwise, keeping starting position.

boxer’s stance. clockwise. it on the floor.

Focus points:

▪ Avoid straightening out your legs as you pivot.

▪ Placing too much weight on the front foot prevents your foot from pivoting with

your body and could lead to knee injury.

14. Step Back Fundamental

Breakdown:

▪ From boxer’s stance, step back with your right foot 6 to 12 inches.

▪ Bend your back (right) leg and hold your front (left) foot in place.

▪ Keep your back straight.

▪ Next, drag your right foot forward to return to your basic stance, feet shoulder-width apart.

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Step your right foot Bend your right knee,and

backward 6-12 inches. hold your left foot in place.

Focus points:

▪ Step back far enough to avoid a punch

▪ Drag your right foot back into position, not too close to your front foot.

▪ Avoid leaning your torso backward.

15. The Shake Fundamental

Breakdown: Start from your basic boxer’s stance:

▪ Burst slightly upward into the air.

▪ Shoot your left foot back so it faces 9 o’clock; land in a spring position with your left heel

up.

▪ At the same time, shoot your right foot forward (facing 3 o’clock), while keeping your feet

shoulder-width apart. Your body faces 3 o’clock with head points toward12 o’clock.

▪ Push off with your left foot, walk to the right a few steps, then return to your basic stance.

▪ Take a comfortable walk–about 3 steps—then back-peddle.

Note: Back-peddle means jogging

backwards, kicking up your heels.

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Progression for the shake:

Focus points:

▪ Always take a few comfortable steps to the right after the shake.

▪ Make sure you kick the left foot back toward the left, not the right foot.

16. Heavy Bag Fundamentals

Breakdown: The Zone: Think of the heavy bag as your opponent.

Imagine the space between you and the bag as a zone—if you can hit the

bag, you’re within reach of an opponent. Your “zone” includes all the

space behind your knuckles. The key to all your punches is the

distance between you and the bag-

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To find your zone: Face the heavy bag in your basic stance.

▪ Bring left arm out as if jabbing and touch the bag with your

fist, then take one small step backward. That is your zone.

▪ Keeping your jab out, turn in a complete circle; this is your entire zone.

Step-adjust:

▪ Step to the left side of the bag with your left foot.

▪ Drag your right foot to the left, swinging your hip around—returning to your basic stance.

▪ Remember to keep your right foot to the right of the left foot and right heel up.

Note: When punching the bag, all punches

emanate from the core of your body.

Jab:

▪ As you step to the left of the bag, throw out your jab, hitting bag with all 4 knuckles.

▪ Bring your jab right back to protect your face as you drag your right foot to the left,

returning to your basic stance.

Your glove will impact bag like this on ALL straight punches.

Step left as you throw your jab. Impact the bag with all four knuckles.

Right hand:

▪ Facing the bag in your stance, twist right side of you body toward the bag throwing your

right hand out

▪ Hit bag with all four knuckles by bending wrist (turning your hands over on the bag)

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Hook:

▪ Facing the bag in your stance, twist slightly to the left, then forcefully twist

your body to the right, releasing your fist straight out and around to the

side of the bag.

▪ Keep your elbow up and impact the bag with your palm facing you and wrist slightly bent.

▪ Be sure knuckles are vertical on impact.

With the hook, keep your elbow up. On impact,

your palm faces you, with knuckles vertical.

Body punches:

▪ Facing the bag in your basic stance, then move into crouched position (wrestler stance).

▪ Throw your body shot out, scooping your arm in a forward and upward motion.

▪ Keep your wrists bent and strike the bag with all four knuckles.

▪ Palms of hands face up on impact.

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Keep your wrist slightly bent on

body punches; palms land face-up.

Uppercuts: Similar to the body punches on bag.

▪ Unlike body punches, you will impact the front of the bag at chest level.

▪ Engage your body (core) when you throw your punches.

Uppercuts call for a similar movement, but you impact the front of the bag at chest level.

Shake: When shaking on the heavy bag maintain your distance from bag (zone).

▪ After you shake, instead of walking a few steps forward, move to the right.

▪ Take a few steps around to the right of the bag.

▪ Then return to throwing punches and combinations.

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Focus points:

▪ Never allow your right heel to cross behind the left foot.

▪ Avoid pushing the bag with your punches. You’re too if the bag swings with your punches.

▪ Bring your hands back up quickly—snap them back up like a rubber band.

▪ Keep your chin down and elbows in.

▪ Maintain a slight bend in the wrist and avoid hitting the bag with your fingers.

▪ Avoid hitting the bag too hard at first. You could injure your hand, arm, or shoulder.

▪ Breathe: exhale aloud (say: “Shhhh”) as you release your punches.

17. Speed Bag Fundamentals

Breakdown:

▪ Stand facing the speed bag, your head about 2 feet from the bag.

▪ Stance is not important at first.

▪ Hold your hands above your eyebrows. Condition yourself to keep your hands up higher

than normal.

▪ Start with your left hand. Coming down on the bag with your knuckles (pinky

and ring), moving your fists in a circular motion.

▪ Never hit the speed bag with the side of your hands.

Start with your left hand, coming Work on developing a smooth rhythm,

down on the bag with the knuckles moving firsts in a circular motion, then

of your pinky and ring fingers. bring them right back up to protect your

face.

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▪ Hit the bag in an oblong circle, bringing your hand back up as you count to 5, then strike

with your opposite hand and count to 5.

▪ As you hit the bag each time, float your hands right back to the starting position.

▪ Use light, repetitive strikes and move your hands in an oblong circular motion.

▪ Repeat.

You’ll find 5 the perfect count to start developing a smooth rhythm: not too hard, not too fast.

▪ When the 5-count gets easy, go to a 4-count. Then decrease to a 3-count,

always working to improve your rhythm.

▪ Your goal is to get comfortable hitting the bag with a 2-count rhythm.

▪ Count with your left hand as “1” and right hand as “2.”

The cross: Speed at 30-second bell

▪ Bring your left elbow up high and your right elbow down to make a cross with your

forearms.

▪ Hit the bad with left arm only until you get the rhythm down.

▪ Now create circle with the right hand and work on the rhythm.

▪ You can start again with the 5-second method until you get it down.

▪ Put the two hands together hitting the bag in a circular motion one after the other.

▪ Float your hands right back into position, ready to come back down on the bag again.

▪ Keep going for 30-second bursts, rotating your fists in a circular motion.

Focus points:

▪ Start out slowly, holding your hands up high.

▪ Listen to the sound of the impact, instead of focusing on the speed of the bag.

▪ Come down on the bag from above, then rotate your striking hand right back up.

▪ Until you find your rhythm, expect to feel tension in your neck and

shoulders. This is common because you are raising your shoulders instead

of just your hands. Relax!

▪ Avoid hitting the bag too hard. Work on your rhythm—and the strength will come.

▪ Keep your hands up! Never let them drop below your chin after striking the bag.

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18. Boxer’s Rhythm (Bounce)

Developing boxer’s rhythm takes work. It’s an acquired skill that’s more than just the

movement involved. It comes from within—like your heartbeat. Boxer’s rhythm

expresses your heightened awareness and readiness to move in any direction—

instantly. At the same time, it involves your ability to stay limber and relaxed,

breathing deeply.

As you develop and improve your performance working the fundamentals, boxer’s

rhythm will emerge. All of a sudden you’ll notice the difference. You’ll grow swifter

and stronger, with more stamina. You’ll gain greater control over your weight

distribution and improve your ability to move fluidly, flexibly and with intensity.

Practice these basics:

▪ Pay attention to maintaining proper stance and balance while you’re motion.

▪ Anticipate action and reaction—your own and those of your opponent.

▪ Always keep a slight bounce, without allowing your feet to leave the ground—

that’s the key to acquiring this fundamental boxer’s skill: always in motion.

Boxer’s rhythm is a work in progress—as your mental awareness and physical

conditioning improve—so does your ability to tap into this inner energy.

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Index

Bob & weave, 38 Right-cross (See Right-hand)

Body punches, 33-34 Right-hand, 28-29

Boxer’s rhythm, 48 Shadowboxing, 19

Boxer’s shuffle, 23 Shake, 41-42

Boxer’s stance, 23-24 Skipping rope, 19, 21-22

Core, 11 Slip, 36-37

Double pivot, (see pivot) Speed bag, 19, 46-47

Equipment, 17 Stance, (See boxer’s stance)

Heavy bag, 42-46 Step back, 40-41

Hook, 30-31 Step-drag, 25-26

Jab, 26-27 Straight-legged skip, 22

Knees-up, 23 Straight-right, (see Right hand)

Muscles, 19-20 Training the trainers, 12-13

One-two, 29-30 Uppercut(s), 31-32

Pick, 34-35 Wrap hands, 18

Pivot, 39-40