England Boxing drills – week 12

England Boxing Performance Coach Mick Driscoll and guests are putting together weekly boxing drills and training techniques that can be used to help keep fit and improve your skills during the Coronavirus pandemic – and here are week 12’s drills.

With clubs and gyms across the country having been now instructed to close their doors until further notice, these socially distanced sessions will help maintain sharpness while regular training is on hold.

This week’s exercises, led by England Talent Assistant Coach Q Shillingford, are based around skipping.

He said: “Skipping is a very good form of keeping fit, especially for boxing and also works towards weight management. Skipping develops speed, timing,, endurance & coordination by recruiting all major body parts to work together.

By mixing the tempo of skipping during the round with different skills, you force the heart to work aerobically and anaerobically at different times.”

All participants must ensure they have adequate footwear and a safe, appropriate space to train. They must also have no health concerns and participate at their own risk.

The three drills are intended to be done as three rounds in one session (so one-and-a-half minutes each for Schools, two minutes for Juniors and three minutes for Youths and Seniors). The different intensities will simulate what you might experience in a bout.

Watch the video below for the demonstration of the ‘high knees’, ‘cross overs’ and ‘double unders’ techniques.

Round one

Start by skipping normally for 10 seconds, then do high knees for 10 seconds, then cross overs for 10 seconds, then double unders for 10 seconds. Repeat in that order until the end of the round.

Round two

Start by skipping with high knees for 10 seconds, then do cross overs for 10 seconds, then double unders for 10 seconds, then skip normally for 10 seconds. Repeat in that order until the end of the round.

Round three

Start by doing cross overs for 10 seconds, then do double unders for 10 seconds, then skip normally for 10 seconds, then skip with high knees for 10 seconds. Repeat in that order until the end of the round.

Staying Active during Covid-19

You can find lots more resources to keep you active during lockdown by clicking here.