Boxing Trainers Log Entry 1
Posted 11-03-2010 at 06:18 AM by Onganju
I had recently offered a friend of mine some of my spare time to teach him the basics of boxing. I am (in intent and content) simply going to teach him basic techniques found within the sweet science, and a bit of applicable knowledge as to how it works. Because this is the first time I'm actually teaching someone anything about the Martial Arts in a structured manner, I decided that keeping a record of it would do me a world of good. So that is what this is going to be, a record of the training curriculum as I offer and instruct it.
Let me tell you about my friend. He's not too athletic of physically talented. In fact, you might find him to be slightly awkward in physical appearance and mannerisms. He's had a few years of TMA training about a decade ago, but aside from that I guess you could qualify him as a stereotypical Computer/Video Game geek. So, I'm assuming no prior knowledge or boxing experience and I'm starting from scratch.
He wants to learn about boxing form mainly 2 reasons: 1) As a way to stay active. 2) As a reference point for his artwork. He isn't planning on competing, or doing this at a high intensity. So the slate on this is as clean as it can be. We are meeting up once a week, and the training sessions go from 50 to 95 minutes. If it ever comes to a point where he really wants to get into it, I have no qualms in advising him to join a gym. To be honest, I know I'm not fully qualified for this, but I've got a few training theories that I have to test somewhere.
Day/Week 1: Basics, Basics, Basics... From the ground up.
A) "Textbook" Stance - Start from the feet a shoulder width apart, take a half step back with you strong-side foot, distributing your weight 50/50 between your legs, and on the balls of the feet. Strong hand up next to the chin, with the elbow pinned to the ribs. Lead hand up at the same height, but 6-8 inches in front of the face, elbow also pinned to the ribs. Chin down to chest, shoulders hunched forward.
A) Slide and Step - Foot closest to the direction you want to go moves first, and the trailing foot follows setting you back into the Textbook Stance.
B) Stepping Forward and Backward.
C) Stepping Let and Right.
D) Diagonal movements/stepping.
**Work a few rounds simply moving around with correct footwork, and pay attention to correct form and stance.**
II. Punch Theory
A) Basic Physics (Force = Mass * Acceleration)
B) Punch with your whole body, starting from the toes up.
C) Turning the Hip (and Shoulders). It's all in the Hips, and he Hips don't lie.
**Work a round or two of practicing turning the hips and shoulders without any arm movements.**
III. Basic Punching (Using the Focus Mitts)
**Work only the punches listed below to start. All to high/head level targets/mitts. This should be enough to give a newer practitioner a lot to work with on their own without completely overwhelming them.**
A) The Jab - Turning the hip, shooting the lead hand forward relaxed and loose, *snap* and returning on the same path.
B) The Cross - Pushing off rear foot, turning the hip and shoulders, shooting the rear hand forward relaxed and loose, extending and snapping the punch into the target, and returning the hand on the same path.
C) The Lead Hook - Turning the Hip, Pivoting on the Lead Foot, Horizontal elbow at shoulder height, strong bend in the arm, fist vertical, arm motion is short and chopping. Offer how to throw a horizontal elbow as a way of learning how to throw a good Lead Hook.
D) The Rear Uppercut - Slight knee and shoulder dip, turning the hip, pushing off the legs, lifting the shoulder, lifting the elbow, snapping the fist a few inches above chin level while using the legs to drive the body upwards. NO MORTAL KOMBAT uppercuts! Offer the Dempsey way of throwing the uppercut as an alternative if desired.
**With all punches: BREATHE! RELAX! KEEP THE ALTERNATE HAND UP!**
***Work this for at least a basic requirement of 25 repetitions each punch. Start slow to get the co-ordination and then speed up. Being too fast or too strong is not the issue or goal. Smooth, coordinated technique is.***
IV. Basic Combos
*Using the punches taught above, work them in combination. Make sure the trainee is relaxed, breathing, and keeping their hands up. Make sure to correct them if they are not.*
A. Jab, Cross (x10)
B. Jab, Cross, Hook (x10)
C. Jab, Cross, Hook, Uppercut (x10)
**Work an equivalent of a round or two on this to make sure that full-body co-ordination of the punches is being used.**
D. Jab, Uppercut
E. Cross, Hook
F. Hook, Uppercut
G. Hook, Cross
H. Uppercut, Hook, Cross
I. Cross, Hook, Upppercut
J. Jab, Uppercut, Hook
...etc, etc, etc...
***Work combination's for at least 3 rounds. Start from A to C for round 1. Then call out the combination and have the Trainee responds for the later rounds.***
V. Tips on Shadow Boxing
A. Pay Attention to Form while in Stance - Use mirror to check if available.
B. Do not stand in one place. Move and pay attention to foot work. Try to pick up on your bad habits or awkwardness.
C. Before punching, first shadowbox for a minute or two simply moving around (pay attention to good footwork) to warm up. Once you are warmed up , incorporate the hip and shoulder turn for the punches, but no arm extension.
D. Once comfortable with the above, then incorporate the actual punches.
E. Imagine an opponent in front of you, and punch/defend to the appropriate openings.
***Remind the Trainee to pay attention to the above for when they Shadowbox on their own time. They need to keep a brisk pace where the intensity will raise their heart rate and make them sweat.***
End of Week/Session 1. Basic Defense is in the next session.