In my last blog I explained what it means to be an NCCP Certified Coach. In this one I want to talk about the importance of learning the fundamentals in Boxing.

Boxing, while a ton of fun and a great workout, is most definitely a high risk sport. Lets face it, punching a heavy bag or hand pads can be very therapeutic. It releases endorphins and and reduces stress. Who hasn't had a bad day and said "I just want to punch something..." But, if done incorrectly you can get very hurt. Not just from the risk of being possibly hit back, but through physical self injury. There is also so much more to boxing then just throwing punches. Below are some general key points that get drilled every time I work with a boxer or someone just doing personal training on the bag or pads. Everyone learns and is reminded of the fundamentals, no exceptions, EVERY. SINGLE. SESSION!

1) The Stance - whether you are an Orthodox or a South Paw the stance is the same...just reversed. Everything starts at the feet. If your stance is off balance, you will be off balance while either throwing a punch or possibly absorbing one. I have seen many people hit the canvas simply because their stance was off (feet too close, knees locked up, feet too squared, etc). Your feet are your foundation so its where we always start. A solid base also means a solid punch.

2) Movement - It seems like a simple idea, but how you move is important. You need to be able to be light on the feet and agile. Moving forward, backwards or laterally takes practice. A common mistake is crossing the feet when changing position or location. Get your feet tangled and you will fall like a sack of potatoes. Working on a heavy bag means you need to move around as it moves (granted if it starts to swing you are most likely pushing the bag with your fist instead of snapping out a punch).

3) Hands - Having your hands properly protected with correctly wrapped hands with well fitted gloves is extremely important. The importance of wrapping is to protect the wrist, knuckles, thumb and to stabilize the bones within the hand as well. They need to be snug, but not overly tight. This is going to help keep things stable during punching. Gloves should be comfortable and supportive. There are also different styles of gloves but that is for another post. One rule I have is never hit the heavy bag without being properly protected. It is very easy to sprain a wrist or break a hand by hitting a heavy bag with out the proper gear.

4) Punches - This is a big one, but I will give some basics to think about. There are bio mechanics for every punch. Hips, shoulders, elbows, hands, legs, feet, even head placement; every part is involved in throwing a punch. Think about it for a second. If you have a flexed wrist at the time of impact for a jab or a cross you risk injuring that joint. If you wildly throw hooks you could over rotate through the body and possibly torque a knee. Feeling where your weight is between the feet will also dictate a proper punch. Every punch is different.

5) Distance - When I work with my coach we work a lot on distance. Whether that is distance from the bag or distance to him as he holds pads. Too close and the punch won't connect properly (you also risk being hit back). Too far and you will either miss or the punch will be ineffective. This takes us back to my first and second point about the feet and movement. Distances change all the time and we need to re-establish them all the time.

6) HANDS UP!!! - Even if you never intend to spar or fight, keeping your hands up at the temples is good practice. Even those I work with for fitness only are taught to keep their hands up. If they drop the hands they will get a gentle reminder from me...either with a pool noodle during a class or with a hand pad or paddle if working one-on-one.

While this is the "Cole's Notes" of boxing fundamentals my hope it that is shows your that there is so much more to boxing than just punching a bag or pads. Boxing is not a game, boxing is a combat sport. Make sure you learn from a qualified and experienced coach and practice the fundamentals every session to keep yourself safe.