Props for Boxing Technique

What are some useful props for improving boxing technique?

Below is a list of various drills organized according to technique-type:

Guard Props

• Tennis Ball on Cheek

  • Shadowbox while holding a tennis ball to one cheek (either hand).

  • Purpose: To keep the hand in the guard position.

• Tennis Ball under Chin

  • Shadowbox while holding a tennis ball under the chin.

  • Purpose: To keep the chin tucked.

• Glove Under Elbow

  • Shadowbox while holding a spare glove under the elbow (either elbow).

  • Purpose: To keep the elbow tucked in.

• Basketball Between Elbows

  • Head movement and footwork while holding a (small) basketball under the elbows.

  • Purpose: To keep both elbows tucked in.

• Resistance Band under Arms

  • Shadowbox holding the ends of a resistance band wrapped round your back.

  • Purpose: To improve punch speed as well as bring the hands back to the guard.

Footwork Props

• Tape Line on the Floor

  • Moving forwards and backwards, front toe and back heel close to the line.

  • Purpose: To maintain the correct stance.

• Tape Cross on the Floor (4 Quarters)

  • Shadowbox with pivoting at exactly 90 degrees.

  • Purpose: To maintain stance while pivoting.

• Tape Star on the Floor (8 Sections)

  • Line between the feet, step to other lines while shadowboxing.

  • Purpose: To move precisely while maintaining stance.

• Knee-Height Rope Line

  • Shadowbox moving forwards and backwards with the rope between the knees.

  • Purpose: To prevent a side-on stance.

• Feet Tied with Elastic Rope

  • Shadowbox moving in all directions.

  • Purpose: To maintain stance while moving.

Head Movement

• Slip Rope

  • Roll under the rope, staying as close as possible.

  • Purpose: To practice head movement, ducking under the rope.

• Slip Ropes (4 Quarters)

  • Rolling and throwing punch combinations at different angles.

  • Purpose: To practice head movement and pivoting.

• Slip Ropes (8 Sections)

  • Rolling and shadowboxing with precise steps.

  • Purpose: To practice head movement and pivoting with precision.

• Hanging Glove

  • Slipping, rolling, moving, punching and pivoting between swings.

  • Purpose: To improve timing.

• Foam Tube taped to Wall

  • Slips, rolls and punches moving forwards and backwards.

  • Purpose: To develop spatial awareness around an incoming ‘punch’.

Attack Props

• Tennis Ball

  • Hold the ball with the jabbing hand, release and catch as you cross, repeat.

  • Purpose: To practice clenching while punching.

• Hanging Tennis Ball

  • Punching, slipping, rolling and pivoting.

  • Purpose: To improve precision and timing.

• Floor-to-Ceiling Tennis Ball.

  • Punch to a rhythm with optional slips.

  • Purpose: To punch and move the head with rhythm and precision.

• Door-Frame (Horizontal) Tennis Ball.

  • Punch to a rhythm.

  • Purpose: To punch with rhythm and precision.

• Tennis Ball tied to Cap

  • Keep the ball bouncing with punches, without looking down.

  • Purpose: To improve punch reflexes and rhythm.

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