Boxing Trainers Log Entry 3
Posted 11-17-2010 at 11:24 PM by Onganju
The plan for this week is to bring out the Heavy Bag and emphasize punching with power, learning to punch "by the numbers," lot's of punching combos, and to expand on basics of punch defense by introducing head movement. Well, initially that was the case. Turns out my trainee threw out his left shoulder earlier in the week. This is going to be challenging...
Day 3/Week 3 - Adjusting the Plan on the Fly
I. Review and Warm-up
A. Shadowboxing for 2 rounds - Due to the injury, I had my trainee concentrate on Shoulder/Hip Turn and footwork.
B. Footwork - Simple review of the Forward Step, Backwards Step, Stepping Left and Stepping Right. We worked this the length of my yard, first forward slow, then backward slow, then 3 more times (once more slowly, and then faster on the subsequent 2). Then we turned 90 degrees to the right and worked stepping to the left, and then to the right the length of the yard in the same number and style of sets as above.
C. Footwork Drill - Rope/Box Drill - Within the confines of the training area, I defined a "ring." With this drill, I had the trainee attempt to maintain a reasonable distance from me (an arm's length at least) while we moved within the ring. His job is to avoid getting boxed into (backed into) the ring corner or ropes while using good footwork to move and maintain distance. To avoid being backed into the edge of the ring/corner, I showed the trainee how to use the shoulder/elbow turn to escape (see II: New Material - A, below).
D. Basic Right-Hand Punches - Review the Right Cross and Uppercut on the focus mitts.
II. New Material: The Shoulder/Elbow Turn
A. Shoulder/Elbow Turn - Used to Escape out of the Ring Corner or off the ropes. How to do the Shoulder/Elbow Turn:
1) When your opponent advances on you and you feel you're getting crowded onto the ropes or into the ring corner, first determine the direction you want to escape.
2) After you've determined which direction you want to escape, you want to begin stepping in the opposite direction (if you want to escape left, step right and vice-versa) to get your opponent to follow you.
3) When your opponent starts to follow you, bring your guard in tight and step forward to close the gap of space between you and your opponent (so if you're stepping to the right, tighten your guard and step forward and to the right to close the gap). You want to get real close inside.*
4) When you've closed the gap, extend the hand on the side you want to escape to and grab onto the opponent's mirror-side arm behind the shoulder/tricep or behind the elbow (so if you are escaping to your left, you will grab their right arm behind the shoulder or elbow), and step toward that direction making sure you are clear of your opponent's feet.**
5) Off of your lead foot, pivot your rear foot out toward the direction you are escaping and use torque to turn your shoulders as you "shuck" your into the ropes/corner where you were.***
6) Re-establish your stance and take advantage of the fact that your opponent is now on the ropes.
*Make sure your guard is tight and you are close when you begin to reach behind your opponent's shoulder/elbow. If you are too far away, you create a very big opening in your guard for them to use.*
**Make sure you don't trip over your opponent's feet. Also, it is best to begin the move to escape while your opponent is still moving in the direction you wanted them to follow.**
***This is not a gentle push, it is a ballistic turn with your body (think of it similar to throwing a lead hook). You want the opponent to end up on the ropes where you were. If they are still moving in the direction you got them to follow one you start the turn, they will be doing a lot of work for you!***
III. New Material: Power Punching
A. The "Other" Right-Hand Punches
1) Right Hook
2) Right Overhand
B. Throw Fast and Loose
C. Turn the Hips and Shoulders Farther than Usual - Throwing fast punches will not provide power without turning the Hips and Shoulders. The hip and shoulder turn will be at a wider angle/larger arc of travel than what is normally drilled.
D. Push off your toes - Doing this will commit full body mass into the punch. This will give you your drop step.
E. Punch off the Drop Step - Simply slide your front foot forward a few inches to allow your whole body to travel forward. The punch should be finished once the drop step completes in order to make use of gravity.
F. Punch "through" your target - Do not stop your punch, let your target stop it for you. This will ensure that your fist is moving at it's fastest when it connects, and that your body mass is behind the punch.*
*Mike Tyson has been quoted to say that whenever he punched his opponents in the face he did so with the mental picture of his fist exploding out the back of their skull. He knew how to punch through his target.*
**Work this with the Cross, Hook and Overhand on the Heavy Bag. Due to lack of a good uppercut bag, we worked the uppercuts on the mitts.**
***Technique first (ALWAYS!), and then concentrate accelerating through the punches. A good way is to tap the heavy bag with the punch first two times and then to blast on the third go (tap-tap-BANG).***
IV. New Material: Head Movement
A. Quick Intro into "Defense Hierarchy"
1) Interrupt/Intercept (Hitting before getting hit)
3) Catch/Redirect the Attack
4) Blocking/Covering Up
B. Head Movement - The Pull
1) As a punch comes pull your head back by leaning the torso back and transferring your weight to your rear heel.
2) Keep your guard in place.
3) It is a quick, ballistic movement(do not pull lazy and do not "hang back" return to your ready position as quickly as you pulled back).*
4) Pull back just enough to make the punch come up short.
5) Can be combined with retreating footwork to create space.
C. Head Movement - The Slip
1) Like the pull, but the head motion goes from side to side (horizontally and not laterally).
2) Use your torso to lean your head to the side while transferring weight over to that foot.
3) Use your legs to drop your level slightly by bending at the knees.**
4) Keep your guard in place.
5) This is also a quick, ballistic movement.
6) Do not lean too far to the side or forward on the slip as this will upset your balance. To achieve an optimum amount of movement, think about connecting your elbow to the opposite side knee (so right elbow goes to left knee and left elbow goes to right knee). Move just enough to have our opponent's glove graze your ear.
D. Head Movement - Bob and Weave
1) Off of a slip, drop your level by bending your knees enough to move under your opponent's arm.
2) Weave under your opponent's are to the other side.
3) Once the arm is clear, stand up into the ready position.
4) Keep your guard in place.
5) Do not lean forward an extreme amount while weaving as this will disrupt your balance.
6) Keep your eyes on your opponent.***
*Do not Pull or Slip "Lazy." Return to your ready position just as quickly as you left it to defend.*
**All level changes are primarily achieved through bending your knees. The Torso lean should not be extreme.**
***In all this, make sure to keep your eyes on your opponent.***
Work the head movement with the Trainer Being gloved. Make the punches exaggerated and easily identifiable before speeding up while training these movements. Move around while having the Trainee defend.
V. New Material - Combining Head Movement and Counters
A) Cross off of the Pull - Trainee throws a Cross after pulling back to avoid a punch from the Trainer
B) Countering off the Slip
1) Trainer will tell the Trainee a number from 1-3, and then throw the corresponding number of jabs.
2) The Trainee will slip the jabs in succession.
3) The Trainee will then counter with either a Cross or High Lead Hook depending on their ending body position. If they finish by slipping to the right, the Right cross is "loaded" and ready. If they finish by slipping to the left, the Left Hook is "loaded" and ready. In this case, if my trainee finished on the left, I had them tap Me in the rib cage with their left hand (due to their shoulder injury).
C) Countering off the Bob and Weave.
1) Trainer will throw 2 high hooks (left-right or right-left).
2) The trainee will bob and weave under them and counter appropriately depending on the side they finish on.
D) Complex head movement then counter
1) Trainer will throw two Jabs, a cross, a left hook, and then a right overhand at the trainee.
2) The trainee will defend by first pulling back, slipping left, slipping right, bob and weaving left and then bob and weaving right.
3) Trainee will then counter back with a cross at the end.
*These last exercises will be done with the Trainer and Trainee both gloved up. The punches thrown will be slow and exaggerated in order to make it easy for the trainee to identify. When the trainee becomes comfortable, then the trainer will increase the tempo of the attack. Both will be moving around while drilling.*
At the end of the night, I suggested that my trainee lay off of the Left Arm to avoid aggravating it. I suggested that he can continue on the regular regiment of calisthenics and shadowboxing, but to keep punching with the left hand down to a minimum. If he feels better by the time the next session comes around, we might be able to cover what I originally intended.