Tuesday 29 July 2008: SHADOWBOXING

CONDITIONING DRILL: SHADOWBOXING

Shadowbox for twenty minutes using combinations of boxing's four main punches: the jab (lead hand), the straight (rear hand), the hook (either hand), and the uppercut (either hand, usually the rear).

Extend your punches 90%, punching and recocking quickly and crisply, but do not overextend your arms risking hyperextension of the elbow joint. Work slowly at first to warm up the muscles before becoming more aggressive.

Advanced:

4 x 4 minute rounds with 1 minute rest between
(March or jog in place between rounds, or do jumping jacks)

Intermediate:

5 x 3 minute rounds with 1 minute rest between
(Keep your legs moving between rounds. Walk and breathe.)

Basic:

7 x 2 minute rounds with 1 minute rest between
(Keep your legs moving between rounds. Walk and breathe.)

Don't forget to bob, weave, parry, duck, slip, and move lightly and quickly during each round.

Option:
Martial artists should consider including knee strikes and kicks during each round.

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