{"id":13343,"date":"2022-06-20T11:12:00","date_gmt":"2022-06-20T11:12:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13343"},"modified":"2025-08-06T11:03:52","modified_gmt":"2025-08-06T11:03:52","slug":"boxing-drills","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/","title":{"rendered":"Boxing Drills for Beginners .pdf  [2025]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Remember to warm up before you start training intensely.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Boxing Pad Drills<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Boxing pads, or mitts, are great for developing hand speed, accuracy and punching mechanics. You can also add in drills to improve footwork, reacts and defence. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To start with, try each drill for 2 x 3 minute rounds.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Slip &amp; Roll Pad Work<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, Cross *Slip Padman&#8217;s jab*, cross, *roll under padman&#8217;s hook*, cross, hook<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/xEK7fSZOR7E?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13347\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/boxing_pad_combination_1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"boxing_pad_combination_1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13347\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Peak-a-Boo Jabs<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Padman and boxer move around at striking\/punching distance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The padman holds up the pad at random intervals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The boxer must jab the pad as soon as the padman holds it up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Occasionally, the padman holds up both pads and the boxer immediately throws a jab, cross combination.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jab Parry &amp; Counter<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>explained from orthodox stance<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Padman holds both pads up, as if he is a boxer with a defensive stance<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Padman (gently) throws a jab with his left hand<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer parries the jab with his right hand &amp; continues the movement of his right hand to throw a right cross to the padman&#8217;s right hand\/pad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat 10 times.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Split Jabs <\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10219\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/technique-directory\/striking\/jab-jab-counter\/slipjab\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"slipjab\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Slip Your Head to the Outside &amp;amp; Counter with your Own Jab&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?resize=444%2C250&#038;ssl=1\" alt=\"Jab Counter Slip\" class=\"wp-image-10219\" \/><\/a><figcaption class=\"wp-element-caption\">Slip Your Head to the Outside &amp; Counter with your Own Jab<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Padman and  boxer in orthodox stance<\/li>\n\n\n\n<li>Padman throws a jab with left hand<\/li>\n\n\n\n<li>Padman places right pad close to his face<\/li>\n\n\n\n<li>Boxer parries jab and counters with his or her own jab<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bas Rutten Combinations on the Pads<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you are just starting out using boxing pads, it can be easier and more fun, to carry out each combination ten times in a row, and then move onto the next one.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are a bit more advanced, you can get the padman to call out combinations in a random order. Instead of doing a set number of repetitions, try 3 minute rounds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Combinations use alternate hands. For example &#8211; Left jab, right cross, left jab &#8211; if you stand in orthodox stance with left foot forwards.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, cross, hook<\/li>\n\n\n\n<li>Double jab, cross<\/li>\n\n\n\n<li>Cross, hook, cross<\/li>\n\n\n\n<li>Right uppercut, left hook, right uppercut<\/li>\n\n\n\n<li>Jab, cross, hook, cross<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, casting punch<\/li>\n\n\n\n<li>Jab to the body, overhand right<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you are training on your own, on the bag or shadow boxing, use the Bas Rutten Boxing Workout. <br>The <a href=\"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/\">Bas Rutten workouts<\/a> can be confusing if you don&#8217;t know what the numbers stand for.<br><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TW2LIv88UKM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;1&#8221; &#8211; jab<br>\u201c2\u201d \u2013 Jab, Cross Combination<br>\u201c3\u201d \u2013 Jab, Cross, Hook<br>\u201c4\u201d \u2013 Jab, Cross, Hook, Cross<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jab Counters &#8211; Side Steps drill<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-930d3512 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"13400\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/ezgif-5-263752ef17\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?fit=600%2C1067&amp;ssl=1\" data-orig-size=\"600,1067\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ezgif-5-263752ef17\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?fit=576%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=562%2C1000&#038;ssl=1\" alt=\"\" class=\"wp-image-13400\" width=\"562\" height=\"1000\" \/><\/a><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-coblocks-dynamic-separator\" style=\"height:50px\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Boxing Sparring Drills<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Dust Drills &#8211; Take Turns Throwing Combinations<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Arguably works a bit better with Thai Boxing, &#8220;dust drills&#8221; involve 2 fighters\/boxers taking turns to throw combinations<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 1 &#8211; Throws a 2, 3 or 4 punch combination<br>Boxer 2 &#8211; Stays in range and blocks and parries each punch<br><br>Once boxer 1 has thrown his combination, Boxer 2 throws his combination.<br><br>Combinations can be pre-determined, to drill a set defensive technique(s) and counters, or can be thrown at random.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxers can thrown feints\/dummies before executing their combination.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Boxer Vs Stalker<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 1 has to constantly push forwards, looking to land a jab and body shots only.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 2 must attempt to keep just out of range and throw jab counters by side-stepping etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 1 is ultimately looking to pin boxer 2 in the corner of the ring.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 2 is aiming to throw counter shots and control the outside of the ring and the range.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try this for 3 x 3 minute rounds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Defender vs Attacker Sparring<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 1 is the defender &#8211; he or she is only allowed to parry, block and use head and foot movement to avoid punches<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxer 2 &#8211; very lightly throws punches at boxer 1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try this for 3 x 2 minute rounds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jabs Only Sparring<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As you&#8217;d expect, jabs only sparring involves 2 boxers sparring, but only with jabs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can take this up a level, with jabs only to the head plus any body shots<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Body Only Sparring<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sparring, but only with body shots.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep your hands high to keep the defence and general stance\/guard realistic <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Boxing Fitness Drills<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Using the pads for a set number of rounds is one of the best ways to build specific fitness for boxing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tabata Intervals on the bag or pads are also excellent.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tabata Intervals consist of 4 minute rounds, divided into 8 x 20 second bouts of 100% effort exercise, interspersed with 10 seconds rest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can use an app, or just find a Tabata interval timer on YouTube:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/holhJDIlL9k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are in good shape, then you can try and complete 3 or 4 Tabata Intervals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re new to boxing, start with 1 or 2 intervals. Take a minute&#8217;s rest in between each 4 minute bout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can use predetermined combinations e.g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">First 20 seconds &#8211; Jab, Cross, Hook, Cross (throw as many punches as possible in 20 seconds)<br>Second 20 Seconds &#8211; Hook, Cross, Hook<br>Third 20 Seconds &#8211; Left hook, right hook, left hook<br>Fourth 20 Seconds &#8211; Jab, Casting Punch<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For the final 4 intervals, do the same combination but in the opposite stance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can also freestyle the combinations, and throw combinations at random if you prefer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Solo Boxing Drills<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bob &amp; Weave Drills<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bobbing &amp; Weaving takes some getting used to, but it basically involves walking fowards and squatting down with your hands up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A great way to practice bobbing &amp; weaving is by using a washing-line.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walk down the length of the washing line, ducking side to side.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To bob:<br>&#8211; Adopt a boxing stance<br>&#8211; Keep your guard\/hands high<br>&#8211; Bend your knees (NOT at the waist)<br>&#8211; Shuffle forwards<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/bobweave.gif?ssl=1\" alt=\"\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/MKHs8LlRNrY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=40&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are lots of technical drills you can do on your own as well, including <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fade away hooks<\/li>\n\n\n\n<li>Retreating crosses<\/li>\n\n\n\n<li>Jabs for speed<\/li>\n\n\n\n<li>Parry and jab counter<\/li>\n\n\n\n<li>Skip steps*<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iUFjH-vfaL8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Skip steps are a highly effective, yet under-utilised technique for bridging distance. Works well when you keep your head off centreline\/to the side, so you don&#8217;t walk into a jab<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"13361\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/technique\/fighting-a-taller-opponent\/qjujfp\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"qJUJFP\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/qjujfp.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-13361\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Download a boxing training session plan here:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1kBH2rC2xLZqKpSKc0onYRMyicGzslcL-U-ws25P9WEw\/edit#gid=0\" rel=\"nofollow\">https:\/\/docs.google.com\/spreadsheets\/d\/1kBH2rC2xLZqKpSKc0onYRMyicGzslcL-U-ws25P9WEw\/edit#gid=0<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing-drills-sheet1.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of boxing-drills-sheet1.\"><\/object><a id=\"wp-block-file--media-3e35f5e7-054b-471f-b065-fbd3a9ec3e38\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing-drills-sheet1.pdf\">boxing-drills-sheet1<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing-drills-sheet1.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-3e35f5e7-054b-471f-b065-fbd3a9ec3e38\">Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-13343","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Boxing Drills for Beginners .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-20T11:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-06T11:03:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?w=520\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/","og_locale":"en_GB","og_type":"article","og_title":"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-06-20T11:12:00+00:00","article_modified_time":"2025-08-06T11:03:52+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?w=520","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Boxing Drills for Beginners .pdf [2025]","datePublished":"2022-06-20T11:12:00+00:00","dateModified":"2025-08-06T11:03:52+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/"},"wordCount":1056,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/boxing_pad_combination_1.gif?w=520","articleSection":["Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/","name":"Boxing Drills for Beginners .pdf [2025] - Fitness &amp; 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You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15792,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/","url_meta":{"origin":13343,"position":1},"title":"Muay Thai Combinations List + .pdf [Feb 2025]","author":"Dave","date":"February 24, 2025","format":false,"excerpt":"Jab, Cross, Hook (left jab, right cross, left hook) Jab, Cross, Low Kick (left jab, right cross, right low kick (roundhouse) Teep, Roundhouse Kick Jab, Cross, Switch Kick Cross, Hook, Rear Knee Jab, Lead Elbow, Rear Elbow Double Roundhouse Kick Jab, Cross, Hook, Roundhouse Kick Cross, Switch Kick, Cross Jab,\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/22\/mma-punching-bag-workout\/","url_meta":{"origin":13343,"position":2},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"April 22, 2022","format":false,"excerpt":"If you want to get fit for MMA - then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15372,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/17\/shadow-boxing-combinations-pdf-2024\/","url_meta":{"origin":13343,"position":3},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"July 17, 2024","format":false,"excerpt":"If you're looking to train boxing or mma at home, then shadow boxing drills and shadow boxing combinations are a great idea. You can work on footwork, angles (keeping your head of centre line) and throwing feints. The Bas rutten boxing workouts are a great way to get started. https:\/\/youtu.be\/TW2LIv88UKM?si=ihgn9zqXx-a_h7ri\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/jabandcircle.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15559,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/08\/boxing-zumba-workout-footwork-drills\/","url_meta":{"origin":13343,"position":4},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"January 8, 2025","format":false,"excerpt":"Here's some music! (just requires a repetitive song, similar to Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc There are loads of basic footwork drills like fast feet and step and jab, but I've never seen a video whereby people drill complex footwork like Lomochenko L step, or the next level movement that TJ and Dom\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000015646.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12143,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/03\/15\/boxing-tips-for-beginners-from-home\/","url_meta":{"origin":13343,"position":5},"title":"Boxing Tips for Beginners (from home)","author":"Dave","date":"March 15, 2021","format":false,"excerpt":"I made a video about with some pointers when drilling and practising shadow boxing at home, during covid. Whilst you can train for boxing at home without any equipment, home boxing equipment including resistance bands, punch bags and reaction-'bags', will make training a lot more fun! Throw Boxing-Feints Don't pass\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"randy couture jab","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/randytimsylvia.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=13343"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13343\/revisions"}],"predecessor-version":[{"id":16013,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13343\/revisions\/16013"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=13343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=13343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=13343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}