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If you're into Jiu Jitsu, you know the importance of flexibility and mobility. Whether you're preparing for a fight or winding down after a grueling sparring session, incorporating the right stretches into your routine can make a world of difference in your performance and overall well-being.
In this article, we'll explore five simple yet highly effective stretches for Jiu Jitsu practitioners that will enhance your flexibility, mobility, and help prevent injuries.
The seated butterfly stretch is a classic move that targets your inner thighs and hip flexibility, making it ideal for warming up before hitting the mats. Here's how to do it:
1. Sit on the floor with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
3. Gently press your knees down toward the floor using your elbows or hands.
4. Hold the stretch for 15-30 seconds, focusing on relaxing into the pose and breathing deeply.
This stretch is excellent for opening up your hips and increasing your range of motion, essential for executing those tricky grappling manoeuvres with ease.
The hamstring stretch targets the hamstrings and lower back, two areas that can become tight and prone to injury in Jiu Jitsu practitioners. Here's how to do it:
1. Lie on your back with one leg extended and the other bent, foot flat on the floor.
2. Loop a towel or strap around the ball of your foot and straighten your leg towards the ceiling.
3. Hold the stretch for 15-30 seconds, feeling the gentle release in your hamstring and lower back.
The seated knee to chest glute stretch targets the glute muscles and lower back, helping to improve flexibility and reduce the risk of tightness and discomfort. Here's how to do it:
1. Sit on the floor with one leg extended and the other knee bent, foot flat on the floor.
2. Hug your bent knee towards your chest, wrapping your arms around your shin.
3. Keep your back straight and gently lean forward, feeling the stretch in your glute and lower back.
4. Hold the stretch for 15-30 seconds, then switch legs and repeat on the other side.
This stretch is excellent for releasing tension in the glutes, which can become tight from the repetitive movements and strain of Jiu Jitsu training.
The Cobra Pose, or Bhujangasana, is a gentle backbend that strengthens the spine and opens the chest, promoting flexibility and relaxation.
1. Start Position : Lie on your stomach with your legs extended back, tops of your feet on the mat, and hands placed under your shoulders. Keep your elbows close to your body.
2. Prepare for Lift : Press the tops of your feet, thighs, and hips firmly into the mat. Spread your fingers wide and align your wrists directly under your shoulders. Gently engage your lower back muscles.
3. Lift Into Cobra : On an inhalation, begin to straighten your arms to lift your chest off the floor. Go only as high as you can while maintaining a connection through your pelvis to your mat. Keep your elbows slightly bent and hugged to your sides to avoid locking them.
4. Hold and Release : Hold the pose for 15 to 30 seconds, breathing smoothly. To release, exhale slowly as you gently lower your chest and forehead back to the mat.
A strong, flexible core ensures better control over movements, allows for more powerful hip escapes, sweeps, and submissions, and supports the back, reducing the risk of injuries during training and competition.
The Hip Opener Stretch targets the hip flexors and lower back, enhancing flexibility and range of motion. This stretch is particularly beneficial for Jiu Jitsu athletes, as it aids in maintaining a robust guard and enables smoother transitions between positions.
1. Begin in a forward lunge position with your right foot in front, knee bent at a 90-degree angle, and left knee lowered to the ground.
2. Place your hands on the ground for balance, and slowly lean your body forward, deepening the stretch in your left hip flexor.
3. Hold for 15-30 seconds, then switch sides. This stretch helps improve flexibility in the hips, which is crucial for guard retention and attacks.
Elevating your legs against a wall following Jiu-Jitsu training offers numerous advantages.
This posture aids in diminishing swelling and tiredness in your legs by promoting the movement of fluids and lactic acid away from your lower limbs. The accumulation of lactic acid is typical during strenuous activity, and its dispersal helps in averting stiffness.
Moreover, this method relaxes your muscles, reduces tension, and enhances blood flow. By adopting this approach, you can accelerate your recuperation, lessen stiffness, and better prepare your body for upcoming training sessions.
Now that we've covered these five easy jiu jitsu stretches, its important to know why they're so crucial for Jiu Jitsu athletes.
You've probably noticed that Jiu Jitsu demands a lot of movement and flexibility to pull off those techniques smoothly and glide across the mats with ease.
We're introducing these stretches to your routine to help enhance flexibility in crucial muscle areas. This way, you can move more smoothly and with greater ease, not only for training but also can be used pre and post competitions.
There's nothing more uncomfortable than feeling tight and stiff, struggling to move freely during your training sessions.
A key reason for this focus is to help you avoid injuries. When your muscles are tight and your mobility is restricted, you're more likely to experience strains, sprains, and muscle imbalances.
By making stretching a regular part of your routine and keeping yourself flexible, you're doing a great favor for your body. This not only helps in preventing injuries but also ensures your body is up to the challenge of Jiu Jitsu training for the long haul.
Dynamic stretching before a training session helps prepare your body for the rigors of Jiu Jitsu, increasing blood flow to your muscles and improving their elasticity. These stretches also serve as an excellent cool-down after training, helping to relax your muscles, reduce tension, and promote recovery.
Each stretch targets specific muscle groups commonly used in Jiu Jitsu, such as the hips, glutes, hamstrings, and lower back. By focusing on these areas, you can address common areas of tightness and tension that may affect your performance and overall comfort on the mats.
Incorporating these stretches into your Jiu Jitsu routine can make a significant difference in your flexibility, mobility, and overall performance.
Whether you're warming up before a fight, cooling down after sparring, or simply looking to improve your range of motion, these easy stretches have got you covered.
Adding some dynamic stretches to your Jiu Jitsu routine is a game changer. It boosts your performance, keeps injuries at bay, and just makes you feel all-around awesome.
Stick to these five simple stretches regularly, and you'll see a big difference in how flexible, mobile, and limber you feel. It means you're always primed and ready for action on the mats.
So, next time you're about to hit the mats, spare a few minutes for these stretches. Your body will be super grateful, and you'll be well on your way to tapping into your full Jiu Jitsu potential.
Don't forget to check out our collection of Knee and Elbow Guards, Jiu Jitsu Tape, and No-Gi Jiu Jitsu Gear to ensure you have the right equipment to support your training journey. With top-quality gear from Made4Fighters, you can train with confidence and focus on reaching your full potential on the mats.
Medicine balls are weighted spheres that are often used for strength training and rehabilitation exercises. They vary in size and weight, typically ranging from 2 to 25 kg or more. They are commonly used in functional fitness routines, sports training, and physical therapy to target specific muscle groups and improve overall athletic performance.
When it comes to ramping up your fitness game, few tools are as versatile and effective as the medicine ball. Whether you're looking to enhance your cardio, build strength, or improve endurance, medicine ball exercises can be your go-to. But with so many exercises out there, where should you start? Here are 10 methods to supercharge your workout routine using medicine balls, all available from the trusted made4fighters.
Ah, the making of medicine balls! It's quite an interesting process. At their core, medicine balls are essentially weighted spheres.
They're typically made by filling a durable outer shell with a heavy material, which can be anything from sand to gel or even iron pellets.
This outer shell is usually crafted from tough materials like leather, rubber, or polyurethane to withstand all the slamming, throwing, and general wear and tear they go through.
Once filled, the ball is sealed tight, ensuring the weight is evenly distributed. Over the years, the design and materials might have evolved, but the essence remains the same: a sturdy ball that adds resistance to your workouts. Cool, right?
Looking for a dynamic resistance exercise to add to your routine? Look no further than Medicine Ball Slams!
This explosive movement engages multiple muscle groups and gets your heart pumping. To perform Medicine Ball Slams, start by standing with your feet shoulder-width apart, holding a medicine ball overhead. Engage your core and maintain a slight bend in your knees. With power and control, slam the ball down onto the ground directly in front of you, using your entire body to generate force.
As you slam the ball, exhale forcefully. Catch the ball on the bounce and immediately repeat the movement for the desired number of reps. Medicine Ball Slams provide a full-body workout, targeting your core, arms, shoulders, and legs while also improving coordination and power.
For a quality slam ball, check out the black Bytomic slam medicine ball 10kg.
"Medicine ball slams are not just about strength; they're about power and speed."
Combine the benefits of squats with the added weight of a medicine ball. Holding the ball overhead while squatting engages your lower back and glutes. It's a full-body exercise that also tests your balance and stability. For those starting out, the Bytomic wall ball 4kg is an excellent choice.
Looking to get that heart rate up? Try the Medicine Ball Burpee Squat Thrust for a cardio boost! This dynamic exercise blends the intensity of a burpee with the resistance of a medicine ball, offering a great combination of cardio and strength training.
To perform this exercise, start by holding a medicine ball at chest level. Then, squat down and place the ball on the ground in front of you. Jump your feet back into a plank position, ensuring your body forms a straight line from head to heels.
Perform a push-up if desired. Next, jump your feet back towards your hands, returning to a squat position. Grab the medicine ball and explosively lift it overhead as you jump up. Land softly and immediately transition into the next rep.
This exercise engages multiple muscle groups, including your legs, arms, chest, and core, while also boosting your heart rate for an effective cardio workout.
Looking to strengthen your core? Try Single-leg Deadlifts! This exercise not only targets your core but also improves balance and stability.
Shift your weight onto one leg while keeping a slight bend in the knee. Hinge at the hips and lower the medicine ball towards the ground while simultaneously lifting the opposite leg straight behind you. Keep your back flat and your core engaged as you lower the weight, aiming to bring it as close to the ground as your flexibility allows.
Tip: Pause briefly at the bottom of the movement, then return to the starting position. Repeat for the desired number of reps before switching sides.
Incorporating Single-leg Deadlifts into your routine can help build core strength, improve balance, and enhance overall stability. So grab a weight and give it a try!
Functional fitness is about training your muscles to work together, mimicking common movements you might do at home or work. This exercise combines lunges with a twist, literally. As you lunge, pass the medicine ball from one hand to the other, working those obliques.
Our strength-conditioning collection has a range of balls suitable for this exercise.
The Bent-Over Medicine Ball Row is a fantastic full-body exercise! Start by standing with your feet shoulder-width apart, holding a medicine ball with both hands. Bend forward from your hips, keeping your back straight and core tight. Pull the medicine ball towards your lower ribcage, squeezing your shoulder blades together.
Then, slowly lower the ball back down. This move works your upper back, arms, and core while also engaging your lower back and legs. It's a great way to improve posture, build strength, and boost endurance. Plus, you can do it almost anywhere with minimal equipment. Just remember to keep it smooth and controlled for the best results!
This exercise becomes simpler when using a medicine ball equipped with a handle.
Working your abs with torso twists using a medicine ball is both enjoyable and effective! Start by lying on your back with knees bent and feet flat on the floor. Hold the medicine ball with both hands in front of your chest or extend your arms straight above you.
Engage your core as you lift your shoulders off the ground, then twist your torso to one side, bringing the medicine ball towards the opposite hip. Return to the center and repeat on the other side.
This exercise targets your obliques, helping to tone and strengthen your waistline. It's a fantastic way to add variety to your ab routine while also enhancing core stability and balance. Remember to maintain controlled movements and steady breathing as you twist from side to side.
Endurance is the name of the game when it comes to long-term fitness success. Incorporating medicine ball drills, like chest passes, overhead throws, and rotational throws, can help build stamina over time.
These drills are not only fun but also effective. Dive deeper into our medicine balls collection to find the right fit for your drills.
"Endurance is not just the ability to bear a hard thing, but to turn it into glory." - An old fitness adage
The Medicine Ball Burpee Squat Thrust combines the explosive power of a burpee with the added challenge of a medicine ball. Here's how it's done:
Start by holding a medicine ball at chest level. Squat down and place the ball on the ground in front of you. Jump your feet back into a plank position, ensuring your body forms a straight line from head to heels. Perform a push-up if desired. Next, jump your feet back towards your hands, returning to a squat position. Grab the medicine ball and explosively lift it overhead as you jump up. Land softly and immediately transition into the next rep.
This exercise targets multiple muscle groups, including your legs, arms, chest, and core, while also boosting your heart rate for an effective cardio workout. Incorporate Medicine Ball Burpee Squat Thrusts into your routine for a challenging and dynamic full-body workout!
Balance and stability are crucial for functional fitness. Holding a medicine ball while performing a single-leg deadlift challenges your equilibrium and strengthens your core. The move is simple: holding the medicine ball in front of you, stand on one leg while tipping forward, raising the other leg behind you.
Dynamic resistance is all about engaging multiple muscle groups in a fluid motion. Medicine ball slams are a prime example. By lifting the ball overhead and then powerfully slamming it to the ground, you're working everything from your arms and shoulders to your core.
Overhead squats with a medicine ball are a fantastic way to target the lower back and glutes. By holding the ball overhead and squatting, you're adding an additional layer of resistance that challenges your posterior chain.
This exercise is a full-body powerhouse. Combining the intensity of a burpee with a squat thrust, all while holding a medicine ball, ensures that you're getting a comprehensive workout. It's perfect for those days when you're short on time but still want a challenging session.
In the realm of fitness, versatility is key, and medicine balls epitomize this principle. From foundational movements to expert techniques, these weighted wonders offer a myriad of ways to enhance strength, balance, endurance, and overall functional fitness. Whether you're a novice looking to diversify your workouts or a seasoned athlete seeking an added challenge, medicine balls are an invaluable addition to your fitness arsenal.
For beginners, it's advisable to start with a lighter weight to ensure proper form and avoid potential injuries. Typically, a weight range of 2kg to 4kg is recommended for starters. As you become more accustomed to the exercises and build strength, you can gradually increase the weight.
Absolutely! Medicine balls are versatile tools that can enhance various aspects of fitness, including strength, endurance, balance, and coordination. They can target multiple muscle groups, improve core strength, and add resistance to exercises, making them more challenging and effective.
Yes, medicine balls are suitable for individuals of all fitness levels, including beginners. They come in various weights, allowing beginners to choose a lighter ball to start with. The exercises can be easily modified to match one's fitness level, making them a versatile tool for everyone.
While "medicine ball" is the traditional term, they are sometimes referred to as "exercise balls," "fitness balls," or "med balls." However, the term "medicine ball" is still widely recognized and used in the fitness industry.
The frequency of medicine ball workouts depends on your fitness goals. For general strength and conditioning, incorporating medicine ball exercises 2-3 times a week into your routine is beneficial. However, always ensure you're giving your muscles adequate rest between sessions to recover and avoid overtraining.
The "strength" of a medicine ball refers to its weight and durability. Heavier medicine balls, like the black Bytomic slam medicine ball 10kg, are among the stronger options. However, the best medicine ball for you depends on your fitness level and the specific exercises you plan to do.
A medicine ball is a weighted ball, often used for strength training and conditioning exercises. They come in various weights and sizes. On the other hand, a gym ball, also known as a stability ball or Swiss ball, is a large, inflatable ball used for flexibility, balance, and core exercises. It's not weighted like a medicine ball and is primarily used to engage stabilizing muscles during exercises.
Ever watched those videos of boxers training with some kind of padded gear and found yourself wondering what that it is?
Well, boxing body pads are actually some of the most crucial bits of kit in boxing training.
Whether you're the coach, the one throwing punches, or just dipping your toes into the boxing world, these pieces are super important for both your growth and safety.
Boxing is a sport that demands both offensive and defensive skills.
While the focus often lies on perfecting punches, it's equally crucial to understand the art of defence.
This is where body protectors come into play. They are designed to ensure that both the boxer and the coach remain safe during intense training sessions.
There's a whole bunch of different body protectors out there, each one made with a special purpose in mind:
Chest Guards and Coaching Guards: These are essential for protecting the upper body, especially the vital organs. They offer sternum protection, solar plexus protection, and rib protection.
Belly Protectors and Thigh Pads: As the name suggests, these are designed to protect the lower body. The microfiber belly pad is a popular choice among coaches for its durability and comfort.
Full Body Pad: This offers comprehensive protection, covering both the upper and lower body. It's ideal for those intense sparring sessions where punches can come from any direction.
Reversible Chest Guard: This is a versatile piece of equipment that can be worn in two ways, offering varied levels of protection.
Incorporating body pads into your training routine is all about boosting both your offensive and defensive game. Check out these drills to add to your mix:
Punch Absorption Drills: This helps in understanding the force of the punch and how to absorb it without getting hurt. The black gold rival body protector is an excellent choice for these drills due to its design and shock absorption capabilities.
Strike Drills: This focuses on the boxer's ability to land punches accurately. The coach wears the body protector and guides the boxer on perfecting their strikes.
Focus Mitt Drills: These are designed to improve a boxer's speed, accuracy, and reflexes. The coach wears mitts and the body protector, guiding the boxer through a series of rapid punches.
While body protectors offer a significant level of safety, it's essential to follow some safety tips:
Always ensure that the boxing body protector fits well. A loose protector can lead to injuries.
Regularly inspect the body pad for any wear and tear. Replace it if needed.
Always combine body protectors with other protective gear like head guards and mouth guards for comprehensive protection.
Body protectors, especially the ones crafted for the best shock absorption, are super important in a boxer's training routine.
We've touched on why body pads matter, so now let's dive into the benefits and here's the lowdown:
Injury Prevention: Kicking off with something you might already guess - Having a body protector that fits just right can really cut down on the chance of getting hurt during sparring sessions. It means a boxer can give their all in training without worrying about injuries before a fight or just in general practice.
Enhanced Training Intensity: With the right protective gear, both the boxer and the coach can focus on the training without holding back. This ensures that every training session is as productive as possible.
Improved Technique: Using body protectors allows the boxer to understand the impact of their punches. It helps in refining punching techniques and ensures that every punch thrown is effective.
Boosted Confidence: Knowing that you're protected allows you to step into the ring with confidence. It eliminates the fear factor, allowing the boxer to focus solely on the sport.
While body protectors are crucial, they are just one piece of the puzzle. Here's a list of essential boxing equipment every boxer should have:
Handmade Protective Gear: Products like those handmade in Thailand offer a unique blend of tradition and modernity. They are crafted with precision, ensuring maximum protection.
Coaching Body Armour: Essential for coaches, this ensures they can train their students without any fear.
Focus Mitts: These are designed to improve a boxer's reflexes and punching accuracy.
Full Body Pads: For those intense training sessions, a full body pad ensures complete protection.
Every seasoned boxing trainer emphasizes the importance of technique and safety. Here are some tips:
Boxing Stance and Footwork: Before throwing punches, it's essential to get the basics right. A proper stance ensures balance, and good footwork ensures mobility in the ring.
Punching Techniques: It's not about how hard you punch, but how accurately you do it. Focus on technique rather than power.
Boxing Workout Routines: Incorporate a mix of cardio, strength training, and flexibility exercises in your routine. This ensures overall fitness and improves boxing skills.
Lastly, if you're setting up a boxing gym, ensure it's equipped with all the essentials. From body protectors to punching bags, every piece of equipment plays a crucial role in training.
For those looking to take their training to the next level, here are some advanced techniques:
Strike Drills with Movement: Instead of static strike drills, incorporate movement. This simulates real-match scenarios and improves footwork.
Combo Drills: Combine punches, jabs, hooks, and uppercuts in rapid succession. This not only improves technique but also enhances stamina and reflexes.
Defensive Drills: While wearing body protectors, practice dodging and blocking punches. This helps in understanding the opponent's moves and planning counterattacks.
Yes, body protectors are designed with the primary purpose of ensuring safety during training sessions. They are made using high-quality materials that offer shock absorption and distribute the force of punches, reducing the risk of injury.
Absolutely. Whether you're a boxer, a coach, or someone engaging in sparring sessions, wearing a body protector can significantly reduce the risk of injuries and allow for more intense training.
A body protector should fit snugly but not restrictively tight. It should cover the vital areas without hindering movement. A well-fitted body protector ensures maximum protection and comfort.
Boxing body protectors come in various designs, including chest guards, belly protectors, full body pads, and reversible chest guards. Each is designed for specific training needs and offers different levels of protection.
The frequency of replacement depends on the wear and tear. Regularly inspect your body protector for signs of damage. If you train frequently, it's advisable to check your gear every few months and consider replacing it annually or when signs of wear are evident.
Yes, beginners are advised to use body protectors. They not only ensure safety but also help beginners train with confidence, knowing they are protected from potential injuries.
Body protection should be worn during sparring sessions, training drills involving punches, and any other training scenario where there's a risk of body impact.
While both are designed for protection, boxing body protectors are primarily for absorbing punches during boxing training. In contrast, Muay Thai body pads are designed to absorb kicks, elbows, and knees, typical in Muay Thai training.
Yes, body protectors come in various sizes to fit different body types. It's essential to check product descriptions or consult with manufacturers to get the right size. Proper sizing ensures maximum protection and comfort.
A well-designed body protector significantly reduces the impact of punches. While you might feel the force, the pain is considerably lessened, and the risk of injury is minimized. This also depends on who's throwing the punch!
Regular cleaning is essential. After each use, wipe down the protector with a damp cloth and let it air dry. Avoid storing it in damp places. For deeper cleaning, consult the manufacturer's instructions.
Both professional boxers and their coaches use body protection. While coaches wear them during training sessions to protect themselves from punches, boxers wear them during sparring sessions to reduce the risk of injury and train more effectively.
Boxing is not just about strength; it's about rhythm, precision, and technique. One of the most iconic tools to hone these skills is the speed bag.
The Boxing Speed Bag Techniques are not just about looking cool in the gym; they're about developing essential skills that can make a difference in the ring.
Let's dive into the world of speed bags and understand how mastering them can elevate your boxing game.
The speed bag is an essential tool in a boxer's training routine. It helps in:
"The speed bag is not just a tool; it's a testament to a boxer's skill, precision, and dedication."
A boxer is only as good as their equipment. If you're serious about mastering the speed bag, you need the right tools. Here are some top picks from made4fighters:
Once you've got the basics down, it's time to elevate your game. The speed bag is not just about rhythm and accuracy; it's about pushing your limits and challenging yourself. Let's delve deeper into some advanced techniques and training routines.
To master the speed bag, you need the best equipment. Check out the Speed Bags Collection at made4fighters.com for top-quality speed bags that will elevate your training.
"Advanced techniques are not just about skill; they're about mindset. Pushing your limits, challenging yourself, and always striving for perfection."
Repetition is Key: Like all skills, mastering the speed bag is about repetition. The more you practice, the better you get.
Focus on Hand Accuracy: It's not about how hard you hit, but how accurately. Aim for the center of the bag for maximum efficiency.
Maintain Shoulder & Arm Endurance: The speed bag is a great tool for building endurance. Keep your hands raised and focus on maintaining a consistent rhythm.
The journey to mastering the speed bag is filled with sweat, dedication, and a relentless pursuit of perfection.
As we step into the final round of our guide, let's explore the nuances that can truly set you apart and make you a maestro of the speed bag.
"In the world of boxing, it's the minute details that can make a world of difference. The speed bag is a testament to this philosophy."
Shadowboxing: Incorporate shadowboxing into your routine. It helps in improving footwork, defensive movements, and simulating a real match scenario.
Resistance Band Training: Enhance your punching power and speed. The resistance forces you to exert more, building strength and endurance.
Cardio Tolerance with Throwing Flurries: Intermittently, unleash a flurry of punches on the speed bag. This not only tests your cardio but also your ability to maintain accuracy during rapid punches.
While skills and techniques are paramount, the right equipment can significantly enhance your training. The Brackets & Frames Collection at made4fighters.com ensures your speed bag is securely mounted, allowing you to train without any hindrances.
The speed bag is more than just a training tool; it's a symbol of a boxer's precision, rhythm, and technique. From the basic rhythms to advanced flurries, mastering the speed bag is a testament to a boxer's dedication and passion for the sport.
Remember, every champion was once a contender who refused to give up. With the right techniques, training routines, and equipment, the journey to mastering the speed bag can be a rewarding one. So, lace up, gear up, and let the rhythm of the speed bag guide you to boxing excellence.
The secret lies in rhythm and timing. It's not about power but maintaining a consistent pace. Start slow, find your rhythm, and gradually increase your speed. Focus on hand-eye coordination and ensure your punches are accurate and timely.
Mastering a speed bag requires consistent practice, patience, and focus on technique. Begin with basic rhythms, then move on to advanced techniques like throwing flurries and simultaneous footwork. Remember, repetition is key. The more you practice, the better you'll get.
No, the speed bag is about precision and rhythm, not power. Hitting it too hard can disrupt your rhythm and even damage the bag. Focus on accuracy and maintaining a steady pace.
Double punching involves hitting the bag twice with the same hand in quick succession. It requires good hand speed and timing. Start with a standard rhythm and then quickly hit the bag twice with one hand before switching to the other.
While some boxers prefer to use gloves for added protection, many opt for hand wraps or bare hands to get a better feel of the bag. It's a matter of personal preference.
The bottom of the speed bag should be at the level of the boxer's eyes or slightly below. This ensures optimal hitting position and allows for better hand-eye coordination.
Absolutely! While it primarily focuses on upper body coordination and endurance, it also offers a cardiovascular workout. Combined with other boxing exercises, it can be a great addition to a fitness routine.
Use the front part of your fist, specifically the knuckles of your index and middle fingers. This provides better control and minimizes the risk of injury.
Yes, speed bags are suitable for all levels. Beginners should start slow, focusing on rhythm and technique before moving on to advanced drills.
Consistency is key. Practicing 3-5 times a week for 15-20 minutes can lead to noticeable improvements in a few weeks.
A typical session can last anywhere from 15 minutes to an hour, depending on your goals and stamina. For beginners, starting with shorter sessions and gradually increasing the duration is advisable.
Ensure the bag is securely mounted. Use hand wraps or gloves to protect your hands. Maintain a safe distance to avoid the bag rebounding into your face. Always inspect the equipment for wear and tear before use.
Achieving a high score on a punching bag game often found in arcades requires a combination of technique and power. Focus on hitting the bag squarely with the front of your fist and use your entire body's momentum. Remember, it's not just arm strength but technique that delivers a powerful punch.
Brazilian Jiu Jitsu (BJJ) has seen a meteoric rise in popularity in the UK over the last decade. With its intricate techniques and strategic gameplay, it's no wonder that many martial arts enthusiasts are flocking to learn this art.
But, like any sport, BJJ has its own set of rules and regulations that competitors need to be aware of. In this article, we'll delve into the 'Rules of BJJ in the UK', ensuring you're well-prepared for your next competition.
BJJ has a unique belt system that signifies a practitioner's skill level. Starting from white belts and progressing to blue, purple, brown, and finally, the coveted black belt. Each belt level has its own set of rules, especially when it comes to competitions.
Quote from the International Brazilian Jiu Jitsu Federation:"The belt is more than just a symbol of rank. It represents hours of hard work, dedication, and a deep understanding of the art."
White Belts: Often beginners, they're still learning the ropes. Certain techniques like heel hooks and neck cranks are typically prohibited at this level.
Blue Belts: With a better understanding of the game, blue belts can employ a wider range of techniques. However, they still need to be wary of some advanced moves.
Purple Belts: At the purple belt level, competitors have a deep understanding of BJJ rules in the UK. They can execute advanced moves but with certain restrictions.
Brown and Black Belts: The epitome of skill in BJJ. Competitors at this level have a comprehensive understanding of the game and are allowed to use almost all techniques, including the controversial heel hook.
Understanding how to score points is crucial in BJJ competitions. Moves like 'knee on belly', 'side control', and 'pass the guard' can earn competitors valuable points. But it's not just about scoring; it's about strategy. Knowing when to go for a move or when to defend can be the difference between victory and defeat.
For instance, the 'knee on belly' position can earn you points, but it's also a strategic position, allowing you to control your opponent and set up submissions. Check out our collection of BJJ Gis to ensure you have the right gear for training these techniques.
In the United Kingdom, Brazilian Jiu-Jitsu (BJJ) is governed by a specific set of rules to ensure fair play and the safety of its participants. These rules outline acceptable techniques and actions during a match.
Violations of these rules can lead to penalties, which can range from point deductions to disqualification. Some common rule violations include:
Illegal Grips:
Strikes:
Slams:
Spinal Locks without Choke:
Heel Hooks:
Knee Reaping:
Stalling:
Disrespectful Conduct:
Uniform Violations:
Fleeing the Mat:
Please note that these are general rules and penalties, and specific tournaments or organizations in the UK might have variations or additional rules. It's always essential to refer to the rulebook of the specific event or organization.
When competing, it's essential to have the right gear. From the Gi, which is the traditional uniform worn in BJJ, to rash guards that protect against mat burns, having the right equipment can make a significant difference.
Men's BJJ Gi: Specifically designed for men, these Gis are tailored to provide maximum comfort and flexibility. Explore our range of men's BJJ Gi for the perfect fit.
Women's BJJ Gi: Tailored for women, these Gis ensure a snug fit without compromising on mobility. Check out our collection of women's BJJ Gi for a variety of designs.
Kids BJJ Gi: For the young champions, it's crucial to have a Gi that fits well and allows for growth. Our kids BJJ Gi collection offers a range of sizes to suit all young practitioners.
BJJ Rash Guards: Essential for no-gi training and competitions, rash guards protect the skin and provide a smooth surface that makes it harder for opponents to grip. Dive into our BJJ rash guards collection to find the perfect one for you.
In Brazilian Jiu-Jitsu (BJJ), gum shields (also known as mouthguards) are not universally required, but they are highly recommended. Here's why:
While many BJJ schools do not mandate the use of mouthguards, many practitioners choose to wear them as a precaution. If you're considering starting BJJ or are already practicing, it's a good idea to consult with your instructor or coach about their recommendations regarding protective gear.
As Brazilian Jiu Jitsu continues to grow in the UK, understanding the nuances of competition rules becomes even more paramount. The IBJJF rules serve as a foundation, but there are specific guidelines tailored for the UK scene.
While BJJ is known for its vast array of techniques, not all are permitted in competitions, especially for lower belt levels.
Heel Hooks: A submission that targets the opponent's ankle. While effective, it's also dangerous, especially for beginners. This technique is typically reserved for brown and black belts.
Neck Cranks: As the name suggests, this move puts immense pressure on the neck. Due to its potential risk, it's often prohibited in many competitions.
Knee Reaping: This involves positioning your leg across the opponent's body in a way that can twist their knee. Given the potential for injury, it's a move that's closely regulated.
In BJJ competitions, it's not just about submissions. Advantage points play a crucial role in determining the winner, especially in closely contested matches.
These points are awarded for almost successful techniques or for putting the opponent in a compromising position. It's a way to reward a competitor's efforts, even if they don't secure a full point.
Expert Tip: "Advantage points can be a game-changer. They reflect a competitor's aggression and can tilt the match in their favour, especially in the absence of clear points."
Referees play a pivotal role in BJJ competitions. They ensure the safety of the competitors, enforce the rules and regulations, and award points. Their decisions are based on a deep understanding of the sport and the specific rules of the competition.
As we round off our deep dive into the world of Brazilian Jiu Jitsu competitions in the UK, it's essential to focus on the final preparations. Whether you're a seasoned black belt or just starting with your white belt journey, understanding the intricacies of the game is crucial. But beyond the rules of BJJ, there's a mental and physical preparation aspect that can't be ignored.
BJJ is as much a mental game as it is physical. The ability to read your opponent, anticipate moves, and strategize on the fly is what separates the good from the great.
BJJ Pro Tip: "In the heat of the match, it's not just about what you know, but how you think. Adaptability is the key."
While BJJ techniques are the foundation, stamina and endurance determine how effectively you can deploy them, especially in longer matches. Regular conditioning, combined with specific drills like 'pass the guard' or 'side control', ensures you're match-ready.
For those looking to compete beyond the UK, understanding the nuances of international Brazilian jiu jitsu is vital. The rules might vary slightly, and the competition can be fiercer. Being part of organizations like the Brazilian Jiu Jitsu Federation can offer insights and open doors to global competitions.
BJJ competitions in the UK are more than just matches; they're a testament to skill, strategy, and spirit. Whether you're competing at a local level or eyeing the international stage, understanding the 'Rules of BJJ in the UK' is your first step. Train hard, play fair, and may the best fighter win.
At the white belt level in BJJ, several moves are considered illegal primarily for safety reasons. These include but are not limited to: heel hooks, knee bars, neck cranks, spine locks, and slamming an opponent. The focus at this level is to ensure that practitioners learn the basics without risking severe injury.
Absolutely not! Many individuals start BJJ in their 40s and even later. While younger practitioners might have a physical advantage, older beginners often bring patience, wisdom, and a different perspective to their training, which can be beneficial.
Bad etiquette in BJJ includes not respecting tap-outs, being overly aggressive, not keeping your gi and yourself clean, talking while the instructor is teaching, and not being mindful of your partner's safety. Respect and humility are core tenets of BJJ, and not adhering to them is considered poor etiquette.
Wearing a cup can be dangerous in BJJ as it can dig into your opponent during certain moves, potentially causing injury. Additionally, it can give the wearer an unfair advantage in certain positions, like arm bars.
In BJJ, certain techniques are prohibited, especially at lower belt levels, to ensure safety. These include certain leg locks, spine locks, strikes, and slams. The rules can vary depending on the competition and its governing body.
For beginners, training 2-3 times a week is a good start. This allows for adequate recovery while still getting consistent practice. As you progress and your body adapts, you can increase the frequency.
The primary difference is the attire. In Gi BJJ, practitioners wear a traditional gi, while in No Gi, they wear shorts and a rash guard. This difference in attire changes the techniques and strategies used, as the gi allows for more grip-based techniques.
No, BJJ is a grappling martial art, and striking is not allowed in traditional BJJ sparring or competitions.
Heel hooks are generally not allowed in lower belt levels due to the risk of injury. However, some competitions might allow them at higher belt levels or in specific no-gi divisions.
While the IBJJF rules serve as a foundation for many BJJ competitions worldwide, UK-specific BJJ rules might have variations, especially concerning allowed techniques, weight classes, and competition format.
Yes, gi and no-gi competitions have different rules, primarily concerning attire and allowable grips. No-gi competitions won't allow grips on clothing, for instance, as there's no gi to grab.
Banned techniques vary based on the competition and its governing body. However, certain moves, especially those targeting the spine, neck, or joints in a dangerous manner, are typically prohibited.
Weight classes aim to ensure competitors face opponents of a similar size. The exact weight limits can vary based on the competition, but they typically range from rooster weight to ultra-heavyweight, with several classes in between.
Before a match, gis are often inspected to ensure they meet competition standards. This includes checking the material, length, cleanliness, and fit. A gi that's too thick, too long, or torn might be deemed unsuitable for competition.
When it comes to fitness, the skipping rope is an often overlooked tool. Yet, it's one of the most effective ways to get your heart rate up, burn calories, and improve your overall fitness.
Whether you're a beginner or a seasoned pro, this guide will help you master the art of the jump rope.
Before diving into the techniques and benefits, it's essential to understand the basics. The first thing you'll need is a good quality rope. At Made4Fighters, we offer a range of ropes suitable for beginners to professionals.
The rope length is crucial for ensuring proper form. A general rule of thumb is to stand on the middle of the rope with both feet and pull the handles up. They should reach just below your armpits. If they're too long or too short, you'll struggle with your techniques. For those looking for a more intense workout, consider the 8 Weapons Muay Thai Heavy Skipping Rope.
When you're ready to start, remember to keep your knees slightly bent. This will help absorb the impact and protect your joints. Your upper body should be relaxed, with your elbows close to your sides. As you swing the rope, use your wrists, not your arms. And always jump on the balls of your feet, which acts as a natural shock absorber.
Pro Tip: For those looking to enhance their speed and agility, check out our speed and agility collection.
There are numerous jump rope techniques to learn, from the basic jump to more advanced moves:
For those looking to challenge themselves further, the Black Fairtex Ball Bearing Skipping Rope is perfect for mastering advanced techniques.
Jumping rope isn't just fun; it's also incredibly beneficial. Here are some of the top benefits:
Calorie Burner: Few exercises burn as many calories in such a short time. It's estimated that 10 minutes of jumping rope can burn as many calories as 30 minutes of jogging.
Full Body Workout: From your legs to your upper body, almost every muscle gets a workout when you jump rope.
Improves Coordination: The more you practice, the better your body coordination becomes.
In conclusion, whether you're looking to improve your fitness, lose weight, or just have some fun, a jump rope for beginners is a fantastic tool. With a variety of ropes and techniques to try, there's something for everyone. So why wait? Grab a rope and start jumping today!
As you progress in your jump rope journey, you'll want to challenge yourself with more advanced techniques. These not only enhance your workout but also keep things fresh and exciting.
For those looking to up the ante, weighted ropes are a game-changer. They add resistance to your workout, helping to tone your upper body and increase the calories burned. The Bytomic Wooden Handle Leather Skipping Rope is an excellent choice for those looking to incorporate weighted ropes into their routine.
Stay Light on Your Feet: Avoid the temptation to jump too high. Small, light jumps are more efficient and reduce the risk of injury.
Listen to the Rope: The sound of the rope hitting the ground can help you maintain a steady rhythm.
Practice Regularly: Like any skill, the more you practice, the better you'll become. Dedicate a few minutes each day to hone your jump rope skills.
Remember: It's not about how fast you jump, but how well you master the technique. Proper form is always more important than speed.
Jump rope is versatile and can be incorporated into almost any workout routine. Here are a few ideas:
Incorporating jump rope exercises into your routine not only enhances your fitness level but also breaks the monotony of traditional workouts.
Every individual has a unique style, and this extends to how one approaches the jump rope. Here's how you can craft a routine that resonates with your personal flair:
Set Clear Goals: Are you looking to improve endurance, agility, or perhaps master a specific set of tricks? Knowing your goals will guide your practice sessions.
Mix and Match Techniques: Combine basic jumps with advanced techniques for a varied routine. For instance, transition from high knees to cross overs to keep things unpredictable.
Add Music: Rope skipping to a beat can elevate your experience. Choose songs with a clear rhythm to guide your jumps.
Jumping rope is a high-impact exercise, and like all such activities, recovery is crucial. Ensure you're giving your body ample rest, especially when you're pushing your limits.
Stretching: Post your jump rope session, spend some time stretching your calves, thighs, and upper body. This aids in muscle recovery and flexibility.
Consistency is Key: While it's essential to rest, maintaining a regular skipping routine will yield the best results. Even if it's just 10 minutes a day, consistent practice makes perfect.
There's a vibrant community of jump rope enthusiasts out there. Joining a group or following online communities can be a source of inspiration. Share techniques, challenges, and celebrate milestones together.
The journey with a skipping rope is one of continuous learning and growth. With every swing of the rope and every jump, you're not just working towards a fitter self, but also mastering an art form that has been around for centuries. The benefits of jump rope extend beyond the physical, impacting mental well-being, focus, and discipline.
In the world of fitness, few tools are as versatile and effective as the humble skipping rope. So, embrace the challenge, enjoy the journey, and remember—every jump is a step towards mastery.
To use a skipping rope effectively, ensure you have the right rope length for your height. Stand on the middle of the rope and pull the handles up; they should reach just below your armpits. Maintain proper form by keeping your knees slightly bent, jumping on the balls of your feet, and using your wrists to swing the rope. Start with basic jumps and gradually incorporate more advanced techniques as you become more comfortable.
Absolutely! Skipping is a high-intensity cardiovascular exercise that can burn a significant number of calories in a short period. It not only helps in burning fat but also tones the muscles of the legs, arms, and core. Combined with a balanced diet and other physical activities, skipping can be an effective tool for weight loss.
Beginners should start with short intervals, such as 30 seconds of skipping followed by 30 seconds of rest. Aim for a total of 5-10 minutes for your first few sessions. As your stamina and skill improve, you can gradually increase the duration and reduce rest intervals.
Yes, the rope should lightly tap the floor with each rotation. This helps maintain a rhythm and ensures that you're not jumping too high. The sound of the rope tapping the ground can also serve as an auditory cue to maintain a consistent pace.
While skipping is a beneficial exercise, it is high-impact, which means it can be hard on the joints, especially the knees, ankles, and hips. It's essential to use proper form to minimize the risk of injury. Additionally, skipping on a hard surface or wearing inappropriate footwear can exacerbate the impact on joints.
Weight loss results vary from person to person and depend on various factors, including diet, overall activity level, and metabolism. While skipping can help you burn calories and contribute to a calorie deficit, which is essential for weight loss, it's unlikely to see significant weight loss in just two weeks. Consistency in both exercise and diet over a more extended period will yield the best results.
The amount of weight you can lose in 2 months by skipping depends on the duration and intensity of your workouts, your diet, and other physical activities. On average, skipping for 30 minutes can burn around 300-450 calories, depending on your weight and intensity. If you maintain a consistent routine and combine it with a balanced diet, you could potentially see a weight loss of 4-8 pounds in 2 months. However, individual results may vary.
Every sport carries with it the risk of potential injury, and martial arts are no exception. That doesn’t mean that they aren’t worth doing.
Martial arts have an undeserved reputation for being especially violent, dangerous, and prone to accidents. Contrary to those popular conceptions, however, martial arts actually has one the lowest incidence rates of injury in any organized sport.
However, the risk is still there. Accidents can and certainly do happen in martial arts. With that being the case, you can mitigate the risks and reduce them to almost zero by preparing a martial arts safety plan. That means making smart choices about your training, keeping yourself in good condition and wearing the proper equipment.
Mixed martial arts is a significant time investment that will carry you through years or even decades of physical strain on your body. You’ll hit and be hit in the face. You’ll fall down. You’ll make mistakes as you’re just starting and don’t know the proper form. That’s all fine - it’s a part of the learning experience, and part of your personal journey as a martial artist. That’s why it’s good to have safety measures in place.
Here’s the 101 on mixed martial arts safety for beginners, from prevention to preparation, proper technique, and the right equipment.
The best way to protect yourself against injuries in martial arts is to prevent them from happening in the first place, which you can do with a few common-sense steps.
Visit a physician or your general practitioner before attending your first martial arts class. Your GP can help check your physical attributes, make sure you’re physically well enough to attend martial arts lessons, and assess your propensity for injury.
Do a search for what kinds of martial arts classes are available in your area.
There are dozens - hundreds even - of martial arts studied worldwide, and they each have their own degree of intensity and difficulty to master. On one end of that spectrum are non-combative martial arts such as tai chi, which are low-impact and have relatively little strain on the body. On the other end are sports like muay thai, Brazilian Jiu Jitsu and Mixed Martial Arts (MMA) which can occasionally be brutal and carry higher levels of risk.
Never practice martial arts with other people without the supervision of an experienced instructor - a sensei, master, or coach who is knowledgeable about the martial art you’re engaging in.
The chances of hurting yourself are significantly higher if you don’t have someone around who knows what they’re doing and can instruct you on proper form and safety habits.
Choose one that’s appropriate for your comfort level, as well that matches your level of physical fitness.
Finally, mentally prepare yourself before your first lesson. Martial arts practice is physically as well as mentally demanding.
As you become more skilled and advanced as a martial artist you will face challenges which will push you to your limits. That’s why it’s important that you take care of yourself and incorporate mindfulness practice into your self-care routine, preferably before you take your first class.
Preventing martial arts injuries is not a one-and-done thing. It requires vigilance and ongoing maintenance of your mental and physical health.
The importance of stretching before and after engaging in any physically strenuous activity cannot be overemphasized. Stretching helps to warm-up your muscles and get them loosened so they can more easily do what you ask of them during practice. Make it a habit to stretch 10 and 15 minutes before training as part of your warm-up.
Ideally you want to balance static and dynamic stretching. Static stretching is when you stretch and hold a position for up to 30 seconds. This is often the more common form of stretching but is not always ideal because it alters the muscles' ability to regenerate energy. It’s therefore more appropriate for cool-down exercises after training.
Aim for dynamic stretching and mobility drills before practice, which are better for warm-up exercises. These are controlled leg and arm swings that help circulate the flow of blood and oxygen throughout the body.
Conditioning is one of the most important things you can do to minimize the chance that you’ll get hurt during training. It’s the practice of making sure you’re in peak physical condition in a way that boosts your endurance, your stamina, and your raw physical strength.
Push-ups, crunches, burpees, mountain climbers. These kinds of exercises train your heart and lungs to expand to a bigger capacity.
It’s not just exercising either. Keeping in good physical condition is about 20% exercise and 80% diet. That means eating a balanced diet is one of the best things you can do to keep you in peak physical shape.
Vitamin-enriched foods will help you to heal your body from the repeated wear and tear it will go through. Consider switching to a more plant-based diet that includes leafy greens, fruits, and vegetables to replenish potassium and magnesium which is vital for muscle growth.
Practicing martial arts makes you sweat. A lot.
Sweating is your body’s natural response to heat. You need to drink lots of water to make sure your body can properly cool itself. Losing water retention can make you feel worn out, dizzy, and make moves more difficult to execute.
Dehydration also makes you feel more sluggish, inattentive and unalert. You can’t properly throw a punch or a kick if your brain feels like it’s in a fog.
Make a point to drink before and after training, and always have a portable water bottle handy on you for breaks between exercises. Drink once about an hour or two before training, and again about every 20 minutes during training.
Good technique not only greatly reduces your chances of injury, but it improves the efficacy of your training, builds confidence, and helps you learn and retain new moves.
Practicing and perfecting good technique means learning the fundamentals, being aware of your body, having a spotting partner, and most of all, taking your time.
Everyone wants to walk into their first class and be dishing out brick-busting roundhouse kicks like Bruce Lee or Chuck Norris by the end. Unfortunately, it doesn’t work like that. Getting to be as good as Bruce Lee or Chuck Norris takes years of dedication and hard work.
No one becomes a master overnight. You have to start at square one just like everyone else.
Learning the fundamentals of your martial art creates a solid foundation on which to build your mastery. It helps you improvise and adapt in a fast, hectic competitive scenario or even in a real-life self-defense situation.
Develop good habits until they become second-nature to you, and don’t tackle more advanced moves until you reach the appropriate skill level. You’re much less likely to hurt yourself that way.
Martial arts body means being fully conscious of your limbs as extensions of yourself. Being cognizant of how you’re moving your body during training will reduce your likelihood of injury.
Improperly formed fists can cause you to injure your hands and wrists. Overextending your limbs or improperly locking your joints can cause cramps and sprains that are completely avoidable. Understand what each part of your body does, and which part is vulnerable to each move.
Your body is your sanctuary. Treat it as such.
A coach or an experienced supervisor with credentials for training should observe your session at all times. Someone needs to be there to correct your form, instruct you on proper technique, prevent you from hurting yourself and take action if an accident were to happen.
Proper form is more important than speed. Ask any experienced martial artist who knows what they’re doing and they’ll tell you the exact same thing.
A common mistake many inexperienced martial artists make is to rush through moves because they’re more satisfying or because they think they look cooler.
This is not a good idea. It’s a much better use of your time and energy to focus on executing moves properly rather than doing them fast.
Making sure that you’re executing moves correctly is better for your learning retention. Pay attention to how much force you’re using at any given time. While you’re at it, pay attention to your sparring partner’s level of experience and be sure that it matches up with yours.
MMA has far fewer injuries compared to many mainstream sports by several orders of magnitude, but accidents can still happen even if you do everything right.
The most common types of injuries in martial arts are tears to the ligaments and limbs, which include sprains, cuts, and bruises.
Broken bones can also happen. MMA fighters can occasionally suffer brain damage caused by head trauma - particularly in martial arts which feature more strikes to the head such as Muay Thai and boxing.
Here are some of the injuries you need to look out for:
This is a common one that you see in a lot of professional MMA fighters. Repeated strikes to the ear can cause it to shrink and fold in on itself, resembling a cauliflower plant.
It’s not nice to look at, but thankfully it’s usually temporary. But cauliflower ear can cause temporary loss of hearing and headaches, and you don’t want that.
Defend yourself properly by guarding, and protect your partner the same way by making sure your gloves are in good condition.
Every athlete has had a hamstring cramp - otherwise known as a charlie horse - at some point in their career. They’re not serious or fatal, but they’re painful and highly unpleasant.
Hamstring cramps can be avoided by stretching the muscles regularly, as well by implementing cardiovascular cross-training into your conditioning.
A stress fracture is what happens is when your bones are fractured, but not quite broken. Rather than a clean sever through the bone, little cracks appear in your bones.
Stress fractures are caused by the repeated blunt force trauma you find in competitions. Don’t push your body past its limits - you can only go so far.
The best offense is a good defense, so they say.
Injuries can always happen, but they can be prevented outright by choosing to use the right gear. Having equipment that’s well taken care of will help to protect yourself and the people around you.
Wrapping your hands up in boxing gloves or hand wraps will help protect your hands from sprains and fractures.
Muay thai and boxing each require their own types of gloves. The UFC also has their own regulation gloves.
Protective gear can include anything from groin cups, headgear, waist belts, and mouth guards. These will protect your face, groin, head, mouth, and teeth.
This one is a little more abstract. Practicing in a well-maintained space can make a lot of difference when it comes to martial arts injury prevention. Specifically - your floor mat.
Make sure that the mat you're practicing on is dry, and doesn’t have any rips or tears that you can trip on. Avoid socks or footwear that can cause you to slip or hurt yourself. Going barefoot typically gives you the most stability, but there exists special slip-resistant footwear designed for martial arts practice.
Injuries can happen in any martial art, but almost all of them are preventable, with the right mix of preparation, prevention, proper technique, and proper equipment.
Some of the best ways you can protect yourself are:
We have our own line of mixed martial arts safety equipment at Made4Fighters to make sure you’re safe and secure so you can keep training at your best. Get your martial arts safety for beginners and experienced athletes, be the strongest fighter being the smartest fighter!
On the surface, boxing might look like a simple combat sport. Beat your opponent with your hands harder than they beat you, easy enough right?
Then there’s the good old hook and jab, and some defensive head movements. Master these boxing basics and you’re Duke McKenzie, right? Not so fast.
Although the mechanics may seem simple enough, there is actually a degree of intricacy involved in boxing exercises. Advanced boxing training requires a lot of tact and strategy. Various styles of boxing play into each other, contradict one another, or match up very well.
One key aspect of boxing is that strategy usually decides the victor, perhaps more than strength.
Maybe you’ve been training in boxing for some time and have mastered the basics, learned all the fundamentals, and are looking to progress from boxing training for beginners. In addition to stepping up your physical conditioning, you’ll also need to start incorporating advanced boxing strategy into your game.
To help you on your way we’ll present three ways to take your boxing training routine to the next level.
Once you’ve established a good stance, nimble footwork, and a few basic punches, you can start thinking about how to develop tactics during your boxing training that will outsmart opponents. The first of these tactics is counter-attacking.
You can’t realistically expect to win a fight just by deflecting punches-- you need to be prepared to hit back too. Chances are you’re familiar with the four main punches used in boxing workouts: the jab, the hook, the uppercut, and the straight punch. Well, these can be used to come back at the opponent in a counterattack, you just need to know how.
The jab is the punch boxers will face most often in boxing workouts, sparring sessions, and competitive matches. To turn a left jab (jab from a right-handed boxer) into an attack, deflect the opponent’s punch by sending their glover over your left shoulder. A counter jab should then be delivered to your opponent's chin.
Another tactic to practice during your boxing workout training is to lower your body by bending your knees and throw a counter jab straight to his torso. Aim for his left ribs and follow it up with a right cross to the head if you’re fast enough.
Intercept a right cross with a left jab straight to your opponent’s head. Be sure to hold your left shoulder high to protect your head from his cross.
You can also block a right cross with your left glove and throw a right-hand jab immediately after the block. This will give you time to throw a counter right-hand punch before your opponent can retract his right arm.
If your opponent throws a wide right hook, wait until his glove leaves your chin. Then, pivot your body clockwise as you throw a left hook. Your head should be turned away from his right hook to minimize the damage if it lands.
The key to moving from boxing for beginners to intermediate and eventually advanced boxing strategy is mastering the parry and counter-parry. More efficient than blocking, parrying involves deflecting a punch into another direction. One main benefit is that it leaves your hands free to counter.
There are a few parrying techniques that you can use during your boxing workouts and sparring sessions to deflect and counter against jabs and crosses. You can down parry, side parry, and loop parry. Each uses a slightly different technique and range in difficulty to learn.
Down Parry: The down parry is generally thought to be the easiest to master. In this technique, you slap your opponent’s hand very slightly in a downwards direction.
Be sure not to pull your hand too far from your face. This would leave you open if he fakes a jab. From there you can throw a counter jab. The down parry works with both jabs and crosses.
Side Parry: Alternatively, rather than pushing your opponent’s hand down, with a side parry you force his hand to the side. Slightly more difficult than a down parry, this technique will protect you from body punches.
If your opponent throws a particularly hard right hand and you opt for a down parry, you might not get hit in the face but you will be hit in the torso. In this case, a side parry is the best option for your boxing workouts and sparring sessions. Basically, doing so will send your opponent’s glove over your shoulder, opening him up to left-hand counters to the body, or right-hand counters to the face.
Loop Parry: If your opponent throws a straight punch to your body from long-range, a loop parry can be used to push his hand away. Roll your forearm around his punch and deflect to the outside. From there you can counter jab and counter right-hand.
While not technically a defensive tactic, mastering the counter-parry is vital if you plan to compete against advanced fighters. An opponent that consistently parries your attacks can be especially tiring for your arms as well as your motivation. To keep up, you must learn to accurately counter your opponent’s parries.
Fake: Faking is the easiest technique for countering a parry. This technique works best again fast fighters with quick reflexes. These kinds of fighters follow your every move, making it easy to fake a jab. All you need to do to counter against a serial parrier is
1.) before throwing a jab, fake one;
2.) your opponent, following very closely, will fall for your fake leaving his face open for a jab or left hook;
3.) hit him with a real jab.
Loose Hook Rollover: Throw a loose punch and wait for him to parry it. Then, relax your arm, and allow his momentum to roll your fist down and over, forming a hook. Then surprise him with a left hook jab.
If you’re looking to advance your boxing skills and your boxing workout routine, you will also need to up-level your training. This includes cross-training in other disciplines, and of course beating the heavy bag.
There are a number of cross-training options for boxers. Some of the most common include running, cycling, swimming, and circuit training.
Running: One of the most cost-effective forms of cross-training, running is great for building endurance. While it’s best to have a training plan in mind before hitting the pavement, just 30 minutes of aerobic exercise a day can do wonders for the fast-twitch muscles required for advanced boxing.
To take your running workout up a notch, try the TrainingMask 3.0. This somewhat scary-looking oxygen mask delivers the benefits of altitude training without requiring a trip to the mountains. Using it regularly will quickly amp up the resistant of any workout while increasing the strength, performance, and efficiency of your respiratory muscles.
Cycling: Cycling is a great alternative to running. This aerobic exercise help boxers develop endurance, a strong core and legs, and more.
Swimming: Another endurance-based exercise, swimming is great for developing breath control and overall fitness.
Circuit Training: Great for building endurance and resistance, circuit training is a type of high-intensity exercise that involves completing all prescribed exercises in the program.
Many boxing circuit exercises involve skipping ropes, and battle ropes. Skipping rope, the time-honored classic boxing exercise is also frequently used by boxers as a warm up or cool down. It’s great for endurance, improving footwork, punching power, stamina, and breathing efficiency. It can also be a great exercise for your mind, to relax and remain focused before or after a fight.
Of course, if you’re looking to up-level your training, you’ll likely also need to upgrade your boxing training equipment such as your sparring gloves held together with tape or that worn-out heavy bag you’ve been punching around for ages. Once you get to the advanced boxing stage, which punch bag you choose can make a huge difference in your training.
Some of the top options include the Century BOB freestanding punch bag. BOB’s lifelike characteristics allow you to practice targeted punches. Additionally, with an adjustable stand, you can use BOB to practice landing punches on taller or shorter opponents. The regular BOB and Century BOB XL are an investment, so to know if it is the right punch bag for you, check out our Century BOB Buying Guide.
The Aqua Bag Bruiser Bag is also a great option for anyone looking to up-level their boxing workout at home. Similar to the BOB, the Bruiser Bag has a human form which allows you to perform both head and body strikes with more realistic combo training and movement. However, it functions more like a traditional heavy bag that swings back at you when hit, rather than the freestanding BOB.