The ULTIMATE GUIDE to boxing!

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Lợi ích lớn nhất của Boxing

Trước tiên, tại sao lại boxing?

Câu hỏi này không thể nào dễ dàng trả lời hơn. Boxing là 1 bài tập thể thao tuyệt với, có lẽ là thử thách nhất trong tất cả các bộ môn thể thao. Nó yêu cầu tốc độ, nhanh nhẹn, khéo léo, sức mạnh, sức bền và sự dẻo dai về tinh thần Boxing pushes you like no other, pitting the finest and highest level athletes against each other. It’s a sweet science but at the same time also a raw and brutal sport.

More importantly boxing takes you further than you ever thought possible. Boxing makes you more alive than ever, more humble in defeat, and most glorious in victory. Boxing reveals the true fighter deep inside every single one of us.

Basic Boxing Technique

Basic Boxing Stance

The basic boxing stance is supposed to be easy for beginners to attack and defend easily. You’re well covered in this stance with both hands ready to attack easily. More advanced fighters will use different boxing stances for more advanced body movements and counter-punching opportunities.

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The proper boxing stance – ready to attack or defend (see video)

*** Get used to returning to this position after all boxing movements!

Read more guides on boxing stance:

Basic Boxing Footwork

Beginners absolutely need to master the step-drag and pivot maneuvers. This type of movement may seem difficult at first because many people have a habit of always jumping off the ground. In boxing, you want to keep your feet down on the ground so you’re always ready to attack, defend, or move away. Also, jumping around is a huge waste of energy. The flashy footwork will come naturally once you develop better conditioning and technique.

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The basic STEP-DRAG (see video)

That right there is the basic boxing footwork. Step with the lead foot and drag the rear foot. This stepping and dragging boxing footwork technique ensures that your weight is grounded and always ready to attack or defend. It also prevents you from walking or crossing your feet which can make you fall off balance.

*** TIP: try to finish all steps with your feet at the same distance.

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The PIVOT (see video)

The next most important boxing footwork technique you’ll need is the pivot. It’s usually done by pivoting off your front foot. You can use it defensively to avoid attacks, or offensively to find new punching angles. A pivot can be useful for counter-punching by taking you out of harm’s way and still keep you in range to throw counter punches.

Read more guides on boxing footwork:

Basic Boxing Punches

Basic Punching Technique

Throwing punches is simply the act of being relaxed, then quickly accelerating your hand towards the target as you exhale sharply. You tighten your fist at the moment of impact and then relax the hand to throw more punches. The trick is to utilize your entire body weight behind the punch without falling off balance. Skills and experience will teach you over time.

For a beginner, the most important thing is to learn the proper punching form. Later on, you will be able to throw many different variations of punches from different positions and develop your own punching technique to fit your style.

Basic Punching Tips

Left Straight (JAB) – the #1 most important weapon in boxing (see video)

The jab is the most important punch in boxing. It can attack, defend, counter, score points, make space, and many other things. It’s your longest, fastest punch, uses the least energy, and leaves you the least vulnerable. A boxing trainer will usually tell you that every combo must start with the jab. It’s a fast punch that stuns your opponent just long enough for the big punches to land.

Great fighters have great jabs.

Read more boxing guides on the jab:

How to Throw a Jab
5 Types of Jabs
The Ultimate Boxing Jab Guide
Jab with Head Movement (INTERMEDIATE/ADVANCED)

Right Straight (RIGHT CROSS) – your strongest punch (see video)

*** When necessary, the right elbow can bend to create a slight looping angle (overhand right) or even a wide looping angle (hayemaker) to come around your opponent’s guard. Many boxing trainers stress the importance of a straight right for beginners because it telegraphs less and doesn’t leave the fighter as open. It’s uncommon to see a “right hook” because it would likely be blocked by their opponent’s left shoulder. Bend your knees and waist if you want to throw a cross to the body.

The right cross will naturally be your strongest punch because it comes from your dominant hand and gets leverage easily from the back. When combined, the jab and right cross become known as the basic but incredibly useful 1-2 combination.

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LEFT HOOK – a dangerous power punch (see video)

*** For a left hook to the body, leave your left hand down and throw with a vertical fist.

The left hook is easily one of the deadliest punches in boxing. It comes from a side angle making it tricky to defend when an opponent is expecting straight punches. It’s also common for knockouts because the punch turns the head and easily makes opponents dizzy. You can throw left hooks to the head with your fist horizontal or vertical; for a beginner, I recommend you to use the ones that feels most natural.

Left hooks to the body are the most common way to attack the body. The “liver shot” (located under your right ribs) is known to be incredibly painful and has led to many body shot knockouts. Body shots typically take the wind out of you and kill your legs, hampering your ability to move. A well-placed body shot can momentarily paralyze your legs and keep you from standing even if you’re conscious and still willing to fight.

Read more boxing guides on the left hook:

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LEFT UPPERCUT – dangerous short to long-range punch (see video)

*** You can throw this punch more straight or more curved, and to the head or body.

The left uppercut is a great punch to use on the inside or even mid-range. It’s more powerful than the jab, comes fast, and can be quite unexpected. The only risk is that you have to be closer to your opponent and your left shoulder is not up to defend against your opponent’s rights.

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RIGHT UPPERCUT – dangerous short to long-range punch (see video)

The right uppercut is a devastating punch to use at close range or mid-range. It’s very powerful to throw at the head or body. The greatest risk is that you’re dropping your right hand and exposing yourself to a counter left hook.

Basic Punch Combinations

Basic punch combinations for beginners! Learn the punch numbering system below and then try out all the basic combinations. You can throw these combinations in shadowboxing, on the bags, the mitts, or even in sparring. Every seasoned boxer will have mastered these combinations as second nature.

1 = jab

2 = right cross

3 = left hook

4 = overhand right

5 = left uppercut

6 = right uppercut

b = body

*** Example: 1-2-3b combo would mean a jab to the head, then right cross to the head, then left hook to the body.

Common Boxing Combinations

There’s no rule to boxing combinations. You can throw whatever punches you want in whatever order you want. There are definitely SOME guidelines, such as throwing fast feeler punches (like the jab) before you commit to the hard shots that leave you open longer. It’s also more natural to alternate punches between your right and left hand but also a good idea to throw double lefts and double rights to confuse your opponent.

You’ll eventually learn other combinations later (some with fancy defensive moves embedded) and ultimately make up your own to fit the situation.

Read more boxing guides on punch technique:

Basic Boxing Defense

There many kinds of defensive techniques you may have heard of out there, some fancier than others. The first thing a beginner boxer needs to learn is how to block. Blocking is the easiest way to stay in punching range without getting hurt. And for beginners, blocking is the safest way because it closes off the punching angles. Once you’ve mastered blocking, then you can move on to the more advanced stuff like parrying, rolling, and slipping. The main benefits of more advanced defense techniques is that they allow you to defend yourself without using your hands, this way your hands are free to punch back!

Blocking is the easiest way to stay in punching range without getting hurt.

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Blocking head punches

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Blocking body punches

Boxing Defense Tips

Of course, there is more to blocking than simply bringing your gloves to you but this is a good start for beginners. No need to do anything fancy, or get confused about where to place your hand. Pull your hands to your face, or pull your elbows to your body.

Read more guides on boxing defense:

Boxing Defense Techniques

Basic Boxing Counter-Punching

You’ll eventually realize that boxing is almost always non-stop counter-punching. You will always be attacking and defending simultaneously so you will need to combine your offensive and defensive boxing skills. For a beginner, this easiest way to counter is to block first and then counter immediately after. Jabs can be countered by simultaneously throwing another punch, or blocking first and then countering.

As your skills improve, you’ll eventually learn that any punch can be countered with any punch. The tricky part is figuring out how. For now, you should focus on the easier counters for beginners that don’t require high-level defensive movements.

Basic Counters to the Jab

Basic Counters to a Right Cross/Overhand/Uppercut

Basic Counters to a Left Hook/Uppercut

Read more boxing guides on counter-punching:

Basic Boxing Training

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The best way to get trained for boxing is to enter a real boxing gym full of licensed boxing trainers and competing amateur and professional boxers. There you would only have to follow instructions from the more experienced guys and eventually customize routines to fit your needs. Now if these options aren’t available to you, here’s what I would recommend.

Essential Boxing Equipment

These are the absolute essentials EVERY BOXER needs to have. Sure you can borrow, but it’s gross/un-hygienic and not as safe as having your own.

Handwraps

A crucial tool for protecting your hands. Do not go around punching a heavy bag without hand protection, as this will likely screw up your wrist and injure you quickly. You should be wearing handwraps everytime that you plan to put on boxing gloves.

Having your own handwraps is like having your own socks. It will be filled with your sweat and your nasty odor. You can get away with one pair but it’s probably better to cycle between 2 or 3 pairs depending on how often you train.

Gloves

Using the community gym gloves might be ok for a while but you’ll eventually fall in love with your favorite pair. And then it gets annoying when you want to train but somebody else is using “your” gloves. Or you arrive at the gym heartbroken one day to find “your” gloves ripped open with the wrist strap torn off. At which point, you’ll realize it’s best to have your own training gloves, because it smells better, has newer padding, and always available when you need it.

If you could only have one pair, get 16oz training gloves. If you can afford to have a second pair, get 12oz or 14oz for when you want to do some speed work on the heavy bag or double-end bag. (For sparring, always use 16oz.) Smaller guys, women, or kids (below 120lbs) can train with 14oz gloves or less but otherwise I highly recommend the 16oz standard.

Mouthguard

This is a must if you’re going to do any sparring. I don’t know why there are still people out there who think it’s ok to spar without mouthguard. Possible consequences: A) you lose a tooth because the impact lands perfectly on one tooth instead of dispersing itself over your jaw. B) You injure your jaw (making you weak-chinned for a long time) because the lower jaw swings freely and isn’t secured against the upper jaw. Higher likelihood of concussion for you. C) You bite your tongue. I’ve actually bitten STRAIGHT THROUGH my tongue once. Imagine how painful it is to give yourself a tongue piercing with your own teeth.

Don’t share a mouthpiece either. Unless it’s molded to your teeth, it won’t give you the maximum amount of protection. Also, people bleed on their mouthpieces all the time and you might get someone else’s disease (i.e. hepatitis, aids, herpes, etc). The best mouthguards cost at least $20 but anything is better than nothing.

Non-Essential Boxing Equipment

Ultimately, all boxing equipment is “essential” if you plan to box seriously and even compete. However for a beginner just learning how to box and testing the waters, the following equipment may or may not be required. Do what you can with what you have.

Headgear

You’ll eventually want your own headgear if you’re going to do regular sparring. It’ll fit you better and always be available instead of always being used or draped with somebody else’s sweat. The padding will be a lot better since it’s not being used by 30 other people. Headgear is ALWAYS a must when you’re sparring; don’t go without it.

Boxing Shoes

Boxing shoes increase your mobility and power in the ring. This is due to their superior grip and slim material which increases your agility. You’ll not only feel better but move a whole lot better. There is no other equipment that can improve your boxing ability faster than simply putting on a pair of boxing shoes. My favorite brands are Nike and Adidas. Everlast and Rival are also ok. Title, I don’t like so much.

Boxing Training Equipment

In order of most important to least important. You’ll likely need EVERYTHING to be a successful boxer but if you’re not going to compete, then it doesn’t really matter anyway.

Gym & Trainer

The fastest way to learn is to learn from somebody who knows what he’s doing. The people and environment you surround yourself with have a great effect on your self growth. Training with trainers and better fighters will improve your skill level quickly. Training by yourself or with lower level fighters will slow your progress. With that said, being in a gym and working with a trainer is the best way to go. It will be tough and scary and out of your comfort zone but it will make you a better fighter!

Partner

A partner can hold mitts for you, spar with you, run with you, train with you, motivate you and push you beyond your limits. Boxing, like many other endeavors, is a thousand times more fun when done with others. Trying to box without a partner is like learning how to play chess all by yourself. You’d be imagining all sorts of irrelevant possibilities only to lose later when you finally face a live opponent. If you don’t like taking forever, get a partner so you can progress exponentially.

Heavy Bag

For a beginner, you’ll need the heavy bag to develop your punching form, punching power, punching speed, and punching endurance. It will probably be tons of fun for you at first because you’ve never had a chance to exert all your energy like that. Eventually you’ll move on to bigger and better things but for a beginner, the heavy bag is plenty of fun.

Double-end Bag

Awesome way to develop accuracy, timing, and hand speed. I highly recommend this as a complement or even a substitute for the heavy bag, especially for higher-skilled boxers.

Jump-rope

For $5, you can’t find a better piece of boxing equipment that will help develop your overall boxing conditioning, balance, footwork, and even punching abilities. The jump rope is a common way to warm-up, workout, or warm down for boxers.

Speed-bag

Great for developing rhythm, timing, accuracy, hand speed, and arm endurance. The speed bag is absolutely crucial for serious boxers but not truly necessary for recreational ones. If you have access to one, great.

Boxing ring

You can spar anywhere but a boxing ring is best if you want to learn how to box according to the common rules and scenarios of boxing. Having a ring helps limit the area so neither you or your opponent can run out of range. It also forces you to develop long range as well as close range fighting skills. On a more psychological level, being in a ring forces you to confront your opponent without any option to quit.

Boxing Workout

Below is a general idea of a basic boxing workout. It might be too easy for the natural athletes but also too hard for others. Do what you can and work your way up. If something feels hard to do, then you know you need to do it more. If something hurts, STOP. Last but not least, TAKE YOUR REST. Don’t be a noob and train until you’re completely sore and injured. No intelligent athlete does that, only noobs (because they don’t know how to be productive other than to completely exhaust themselves).

Boxing Warm-up

Boxing Workout

Boxing Warm-down

Boxing Training Tips:

Read more guides on boxing training:

Basic Boxing Strategy

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Boxing is 90% Mental

Once it comes time to competing whether in the gym or a tournament, you’re bound to run into confidence issues at some point or another. It’s natural for people to start doubting themselves at their first major failure. You start to wonder if boxing is even for you. Or maybe you feel like you’ve reached a plateau and can’t get any better. Here are some guides to help you overcome these mental challenges.

Boxing Styles

A lot of people ask me:

Your number one goal is to always make the best choice.

And the best choice is what feels the easiest and most natural to you. A tall guy might find it easiest to fight tall. A short guy might find it easiest to find short. Mike Tyson fights the way he does because it’s the easiest way for him. He throws hard punches because he’s already a strong dude, it doesn’t take extra effort for him to BE strong.

Muhammad Ali can dance around the ring because he has great footwork. If you want to do that, you have to develop your footwork to the point that it’s easy. Otherwise, trying to be Ali when you don’t have his skills nor conditioning will only waste energy. All the best fighters you see have their distinct style because they found the easiest way for THEMSELVES to be successful. And you will have to find the EASIEST way (not the flashiest) for YOU to be successful.

Of course, this doesn’t mean your style never changes. That’s nonsense. Your skills, physicality, and mentality will change over time and so will your style. Your style will continue to evolve as new movements and new approaches in fighting become more natural to you. But this only happens if you focus on yourself instead of trying to copy somebody else. It’s good to find inspiration elsewhere, BUT FOCUS ON YOURSELF!

Boxing Sparring

I really hope that you either know what you’re doing or at least training with someone who knows what he’s doing. Sparring can very quickly become a dangerous thing for untrained wannabes. There’s a ton of fun Youtube videos of people doing backyard fights…and then when you do it, the worst happens–your nose is broken, you get a concussion, injury, or even death. These things actually do happen. Boxing is not a game; it’s a serious sport. Go slow and work your way up to full speed, this is the only safe way to learn something.

Sparring Drills

It’s important to work your way up to full contact sparring especially if you’re a helpless beginner. Go easy, go slow. If it hurts, then you’re going to fast. If one of you is flinching, then you’re going to fast. I recommend to shadowbox fight against each other first (mimic a fight without contacting), then going jabs only, before throwing all punches possible. It’s also a good idea to start with 2 minutes rounds at first. Getting tired fast doesn’t mean you suck, it’s a natural thing that happens to many fighters especially if they’re not used to the stress of fighting.

Sparring Tips

Basic Fight Strategy

Every beginner should at least start with this basic fight strategy. You can use this in hard sparring or even in a fight. The goal is to score some points without leaving yourself completely open. You can get very far if you do this right.

Basic Fighting Styles

These are some general ideas to fighting different kinds of opponents. It’s not a complete guide by any means. Ultimately, you will have to improve your conditioning and technique to improve your fighting ability. As your boxing skills develop, so will your ability to handle different kinds of opponents. And even then, there will always be someone who easily negates your style.

Power puncher – either use a good defense or move alot. The goal is to avoid his punches without using more energy them him. You need to tire out so you can attack him when his punches don’t hurt as much.

Speedy runner – attack fast opponents like you would with a speed bag, not a heavy bag. That means to use fast punches, not power punches. Use many many fast punches and you’ll eventually catch him. Once you do, you can try more powerful shots.

Defensive shell – throw lots of punches and you’ll crack through. Try to get to his side or behind him before you attack, don’t just stand in front of him or you’ll get hit by a counter. Take your time, there’s no rush since he’s not throwing anything.

Aggressive swarmer – these guys can be a nightmare for beginners. You have no time to think, so all you can do is fire back and hopefully you don’t get tired before he does. Be smart and aim with good punches. Come closer to him to take away his punching space or use a solid guard to block many of his punches. Make sure you fire back to at least keep the fight even or you’ll end up as a punching bag.

Tall or long-reach – Come forward with a high guard and throw some sharp overhand rights. Try to trade punches and see if you can get them to tire out. The goal is to get into range without getting hit or using too much energy.

Short guys or duckers – if you can’t hit the head, aim for the body and work your way up. A good idea is to aim for the chest to force him to block there, then go for the head or the stomach.

Read more boxing guides on fight strategy:

Beginner Boxing Mistakes

More beginner boxing tips!

Beginner Technique Mistakes

Beginner Training Mistakes

Beginner Fighting Mistakes