Boxing is one of the most physically demanding sports in the world and requires a training regime that includes various exercises to push the body to its limits. Boxing exercises include aerobic and cardiovascular routines designed to improve strength, fitness, and stamina. This is combined with exercises specific to boxing such as shadowboxing, bag work, and sparring. All are designed to assist boxers with their head and lateral movement as well as their footwork, punching accuracy, and power.
Virtually all reputable boxing gyms will not allow anyone to enter a ring or perform boxing exercises with the heavy bag until they have developed a reasonable level of fitness. The amount of energy required to fight for even three rounds of three minutes each is considerable; this is why boxing exercises must include routines dedicated to improving stamina. Jogging, for example, is generally a prerequisite for all boxers. Failure to do the necessary roadwork will result in a boxer tiring during a fight which could prove to be extremely dangerous.
Once a boxer is in the gym and getting ready for a session of sparring or a few minutes on the heavy bag, it is essential that to warm up first to avoid injury before starting boxing exercises. Five minutes on a treadmill, exercise bike, or rowing machine is sufficient to warm up the muscles which should then be stretched. This should be followed by core work which is vital but often overlooked. During any sparring session or fight, you can expect to absorb numerous blows to the body yet many new trainees neglect their core only to pay for it later.
One of the most effective boxing exercises is shadowboxing. This does not require a partner and allows a trainee to warm up and practice pugilistic maneuvers without fear of getting injured. Shadowboxing usually involves standing in front of a mirror and practicing hooks, jabs, and uppercuts while also working on their footwork and defensive skills.
There are various types of bags for boxers to work with but the heavy bag and speed bag are the most common. The heavy bag is hung from the ceiling by chains or ropes and allows the trainee to practice the most powerful punches and combinations. Speed bags are suspended from a small platform and are filled with air. They are designed to help boxers keep their hands up in front of their face during a fight and also provide one of the best boxing exercises for developing hand speed.
Of all the boxing exercises available, sparring is probably the most important because it is the closest thing to an actual boxing match. As well as improving fitness, sparring also enables trainees to discover what it is like to have an actual opponent in front of them. Even though all of the above exercises are necessary for developing a boxer's physique, sparring is arguably the best way to improve mental strength in addition to the physical training. No matter how good a boxer is, sparring is an ideal way to find out how someone will react to adversity before stepping into a ring for a real fight.