{"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":"ejercicios-de-boxeo","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/06\/20\/ejercicios-de-boxeo\/","title":{"rendered":"Boxing Drills for Beginners .pdf  [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Recuerda calentar antes de empezar a entrenar intensamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un buen calentamiento puede consistir en 10 minutos de cardio en estado estable, boxeo de sombra durante 2 rondas de 3 minutos, seguido de una serie de ejercicios con peso corporal, como sentadillas y flexiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ejercicios con almohadillas de boxeo<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Las manoplas de boxeo son excelentes para desarrollar la velocidad de las manos, la precisi\u00f3n y la mec\u00e1nica de golpeo. Tambi\u00e9n puedes a\u00f1adir ejercicios para mejorar el juego de pies, la reacci\u00f3n y la defensa. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para comenzar, prueba cada ejercicio durante 2 rondas de 3 minutos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trabajo con almohadillas antideslizantes y enrollables<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, Cross *Esquivar el jab de Padman*, cross, *rodar bajo el gancho de Padman*, cross, gancho<\/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=es-ES&#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\/es\/2022\/06\/20\/ejercicios-de-boxeo\/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-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\">Golpes de pico y abucheo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Padman y el boxeador se mueven a una distancia de golpe\/pu\u00f1etazo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El hombre sostiene el bloc en intervalos aleatorios.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El boxeador debe golpear con la almohadilla tan pronto como el hombre la levanta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De vez en cuando, el padman levanta ambas almohadillas y el boxeador inmediatamente lanza una combinaci\u00f3n de jab y cruzado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jab Parry y contraataque<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>explicado desde una postura ortodoxa<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Padman sostiene ambas manoplas en alto, como si fuera un boxeador en postura defensiva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Padman (suavemente) lanza un jab con su mano izquierda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El boxeador bloquea el jab con su mano derecha y contin\u00faa el movimiento de su mano derecha para lanzar un derechazo cruzado a la mano\/almohadilla derecha del defensor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repita 10 veces.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jabs divididos <\/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\/es\/directorio-de-tecnicas\/llamativo\/contragolpe-de-jab-jab\/pinchazo-resbaladizo\/\" 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-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;\" 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=\"Contraataque de jab\" class=\"wp-image-10219\" \/><\/a><figcaption class=\"wp-element-caption\">Desliza la cabeza hacia afuera y contraataca con tu propio jab<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Padman y boxeador en postura ortodoxa<\/li>\n\n\n\n<li>Padman lanza un jab con la mano izquierda<\/li>\n\n\n\n<li>Padman coloca la almohadilla derecha cerca de su cara.<\/li>\n\n\n\n<li>El boxeador para el jab y contraataca con su propio jab.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Repetir x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Combinaciones de Bas Rutten en las almohadillas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si reci\u00e9n est\u00e1s empezando a usar manoplas de boxeo, puede ser m\u00e1s f\u00e1cil y divertido realizar cada combinaci\u00f3n diez veces seguidas y luego pasar a la siguiente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si eres un poco m\u00e1s avanzado, puedes pedirle al padman que diga las combinaciones en orden aleatorio. En lugar de hacer un n\u00famero fijo de repeticiones, prueba rondas de 3 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las combinaciones usan manos alternas. Por ejemplo: jab izquierdo, cruzado derecho, jab izquierdo, si se coloca en postura ortodoxa con el pie izquierdo adelantado.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, cruz, gancho<\/li>\n\n\n\n<li>Doble jab, cruzado<\/li>\n\n\n\n<li>Cruz, gancho, cruz<\/li>\n\n\n\n<li>Uppercut de derecha, gancho de izquierda, uppercut de derecha<\/li>\n\n\n\n<li>Jab, cruz, gancho, cruz<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jab, pu\u00f1etazo de lanzamiento<\/li>\n\n\n\n<li>Jab al cuerpo, derechazo por encima del hombro<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si est\u00e1s entrenando solo, en el saco o en boxeo de sombra, utiliza el entrenamiento de boxeo de Bas Rutten. <br>El <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/09\/08\/explicacion-de-las-combinaciones-de-boxeo-de-bas-rutten\/\">Entrenamientos de Bas Rutten<\/a> Puede resultar confuso si no sabes qu\u00e9 representan los n\u00fameros.<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=es-ES&#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\">\u201c1\u201d \u2013 golpe<br>\u201c2\u201d \u2013 Combinaci\u00f3n de jab y cruzado<br>\u201c3\u201d \u2013 Jab, Cruz, Gancho<br>\u201c4\u201d \u2013 Jab, Cruz, Gancho, Cruz<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Contraataques de jab \u2013 Ejercicio de pasos laterales<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 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\/es\/2022\/06\/20\/ejercicios-de-boxeo\/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-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>Ejercicios de sparring de boxeo<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Ejercicios de polvo: t\u00farnense para lanzar combinaciones<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Podr\u00eda decirse que funciona un poco mejor con el boxeo tailand\u00e9s, los &quot;ejercicios de polvo&quot; implican que 2 luchadores\/boxeadores se turnen para lanzar combinaciones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxeador 1 \u2013 Lanza una combinaci\u00f3n de 2, 3 o 4 golpes<br>Boxeador 2: Se mantiene dentro del alcance y bloquea y para cada golpe.<br><br>Una vez que el boxeador 1 ha lanzado su combinaci\u00f3n, el boxeador 2 lanza su combinaci\u00f3n.<br><br>Las combinaciones pueden ser predeterminadas, para practicar un conjunto de t\u00e9cnicas defensivas y contraataques, o pueden realizarse al azar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los boxeadores pueden realizar fintas o simulacros antes de ejecutar su combinaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Boxeador vs. acosador<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El boxeador 1 tiene que avanzar constantemente, buscando conectar solo jabs y golpes al cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El boxeador 2 debe intentar mantenerse fuera de alcance y lanzar golpes de contraataque movi\u00e9ndose hacia los lados, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El boxeador 1 finalmente busca inmovilizar al boxeador 2 en la esquina del ring.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El Boxeador 2 tiene como objetivo lanzar contragolpes y controlar el exterior del ring y el alcance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pruebe esto durante 3 rondas de 3 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Combate entre defensores y atacantes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El boxeador 1 es el defensor: solo puede parar, bloquear y usar el movimiento de cabeza y pies para evitar golpes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxeador 2: lanza golpes muy suaves al boxeador 1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pruebe esto durante 3 rondas de 2 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Combate solo con jabs<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Como era de esperar, el combate de solo jabs implica a dos boxeadores combatiendo, pero solo con jabs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes llevar esto a un nivel superior, con golpes solo a la cabeza m\u00e1s cualquier golpe al cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Combate solo con el cuerpo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Combatir, pero s\u00f3lo con golpes al cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mantenga las manos en alto para mantener la defensa y la postura\/guardia general realistas. <\/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>Ejercicios de fitness de boxeo<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El uso de las almohadillas durante un n\u00famero determinado de rondas es una de las mejores formas de desarrollar una aptitud f\u00edsica espec\u00edfica para el boxeo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los intervalos Tabata en la bolsa o en las almohadillas tambi\u00e9n son excelentes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los intervalos Tabata consisten en rondas de 4 minutos, divididas en 8 combates de 20 segundos de ejercicio de esfuerzo 100%, intercalados con 10 segundos de descanso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes usar una aplicaci\u00f3n o simplemente buscar un temporizador de intervalo Tabata en 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=es-ES&#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\">Si est\u00e1s en buena forma, puedes intentar completar 3 o 4 intervalos Tabata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si eres nuevo en el boxeo, empieza con uno o dos intervalos. Descansa un minuto entre cada combate de 4 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes utilizar combinaciones predeterminadas, por ejemplo:.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Primeros 20 segundos: Jab, Cross, Hook, Cross (lanzar tantos golpes como sea posible en 20 segundos)<br>Segundos 20 segundos: gancho, cruz, gancho<br>Terceros 20 segundos: gancho izquierdo, gancho derecho, gancho izquierdo<br>Cuartos 20 segundos: Jab, pu\u00f1etazo de lanzamiento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para los \u00faltimos 4 intervalos, haz la misma combinaci\u00f3n pero en la postura opuesta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n puedes crear combinaciones de estilo libre y lanzarlas al azar si lo prefieres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ejercicios de boxeo en solitario<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicios de balanceo y tejido<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hay que acostumbrarse a balancearse y tejer, pero b\u00e1sicamente implica caminar hacia adelante y ponerse en cuclillas con las manos en alto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una excelente forma de practicar el bobbing y el tejido es utilizando un tendedero.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Camina a lo largo del tendedero, agach\u00e1ndote de un lado a otro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para bob:<br>\u2013 Adoptar una postura de boxeo<br>\u2013 Mant\u00e9n la guardia\/manos en alto<br>\u2013 Dobla las rodillas (NO a la altura de la cintura)<br>\u2013 Avanzar lentamente<\/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=es-ES&#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\">Tambi\u00e9n hay muchos ejercicios t\u00e9cnicos que puedes hacer por tu cuenta, incluidos <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ganchos que se desvanecen<\/li>\n\n\n\n<li>Cruces en retirada<\/li>\n\n\n\n<li>Golpes para la velocidad<\/li>\n\n\n\n<li>Contraataque de parada y jab<\/li>\n\n\n\n<li>Saltar pasos*<\/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=es-ES&#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\">*Los saltos son una t\u00e9cnica muy efectiva, aunque poco utilizada, para acortar distancias. Funcionan bien cuando se mantiene la cabeza alejada de la l\u00ednea central\/a un lado, para no chocar con un 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\/es\/articulos-de-mma\/tecnica\/luchando-contra-un-oponente-mas-alto\/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-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\">Descargue aqu\u00ed un plan de entrenamiento de boxeo:<\/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=\"Incrustado de 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\">hoja de ejercicios de boxeo 1<\/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\">Descargar<\/a><\/div>","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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_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 v28.6 - 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\/es\/2022\/06\/20\/ejercicios-de-boxeo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\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\/es\/2022\/06\/20\/ejercicios-de-boxeo\/\" \/>\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=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\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\/es\/2022\/06\/20\/ejercicios-de-boxeo\/","og_locale":"es_ES","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\/es\/2022\/06\/20\/ejercicios-de-boxeo\/","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":{"Escrito por":"Dave","Tiempo de lectura":"5 minutos"},"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":"es","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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En ese caso, necesitar\u00e1s un plan y un programa, o programa si eres brit\u00e1nico. Puedes\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"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\/es\/2025\/02\/24\/lista-de-combinaciones-de-muay-thai-pdf-febrero-de-2025\/","url_meta":{"origin":13343,"position":1},"title":"Muay Thai Combinations List + .pdf [Feb 2025]","author":"Dave","date":"febrero 24, 2025","format":false,"excerpt":"Jab, Cruzado, Gancho (jab izquierdo, cruzado derecho, gancho izquierdo) Jab, Cruzado, Patada Baja (jab izquierdo, cruzado derecho, patada baja derecha (circular) Teep, Patada Circular Jab, Cruzado, Patada Cambiante Cruzado, Gancho, Jab de Rodilla Trasera, Codazo Adelante, Codazo Trasero Patada Circular Doble Jab, Cruzado, Gancho, Patada Circular Cruzado, Patada Cambiante, Jab Cruzado,\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/22\/entrenamiento-con-saco-de-boxeo-de-mma\/","url_meta":{"origin":13343,"position":2},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"abril 22, 2022","format":false,"excerpt":"Si quieres ponerte en forma para las MMA, entonces debes practicar MMA*. Si bien el sparring es necesario para que los luchadores se acostumbren a la intensidad de una pelea y a la descarga de adrenalina, golpear un saco de boxeo es una de las mejores maneras de desarrollar la condici\u00f3n cardiovascular espec\u00edfica para las MMA.","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","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\/es\/2024\/07\/17\/combinaciones-de-boxeo-de-sombra-pdf-2024\/","url_meta":{"origin":13343,"position":3},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"julio 17, 2024","format":false,"excerpt":"Si quieres entrenar boxeo o MMA en casa, los ejercicios y combinaciones de boxeo de sombra son una excelente idea. Puedes trabajar el juego de pies, los \u00e1ngulos (manteniendo la cabeza alejada de la l\u00ednea central) y los amagos. Los entrenamientos de boxeo de Bas Rutten son una excelente manera de empezar. https:\/\/youtu.be\/TW2LIv88UKM?si=ihgn9zqXx-a_h7ri\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/boxeo\/"},"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\/es\/2025\/01\/08\/ejercicios-de-juego-de-pies-para-entrenamiento-de-boxeo-y-zumba\/","url_meta":{"origin":13343,"position":4},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"enero 8, 2025","format":false,"excerpt":"\u00a1Aqu\u00ed hay algo de m\u00fasica! (solo se necesita una canci\u00f3n repetitiva, similar a Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc Hay muchos ejercicios b\u00e1sicos de juego de pies como pies r\u00e1pidos y paso y jab, pero nunca he visto un video donde la gente practique juegos de pies complejos como el paso L de Lomochenko, o el movimiento de siguiente nivel que TJ y Dom\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"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\/es\/2021\/03\/15\/consejos-de-boxeo-para-principiantes-desde-casa\/","url_meta":{"origin":13343,"position":5},"title":"Consejos de boxeo para principiantes (desde casa)","author":"Dave","date":"marzo 15, 2021","format":false,"excerpt":"Hice un video con algunos consejos para practicar boxeo de sombra en casa durante la pandemia. Si bien puedes entrenar boxeo en casa sin equipo, tener equipo de boxeo casero, como bandas de resistencia, sacos de boxeo y sacos de reacci\u00f3n, \u00a1har\u00e1 que el entrenamiento sea mucho m\u00e1s divertido! Lanza fintas de boxeo. No pases\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=13343"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13343\/revisions"}],"predecessor-version":[{"id":16013,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13343\/revisions\/16013"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=13343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=13343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=13343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}