Transcript for:
Boxing: Tips and Techniques

if there's a part of your boxing game that you want to improve this video is for you cuz as you can see across the bottom here I've stacked it with all of these tips and tricks that help me win an Olympic medal in boxing to help you be the very best version of yourself you want to be able to punch faster punch harder get better footwork get better reactions improve your Shadow Boxing look better when you're hitting the heavy bag get better defense get a better head movement improve your stamina improve your recovery and then just overall improve your boxing IQ well this video is definitely for you and we're going to start off with footwork this is one of the best footwork drills for a beginner and you don't need any equipment for it either you'll probably know if you've been doing boxing it's pretty simple to get in the boxing stance and then throw punches like this but what when it does start to get difficult is when you start having to wow move and punch like this and this drill will really help you with that so whether you're moving forwards backwards side to side you always want to lead with that foot so if I'm moving forwards from foot backwards back foot moving to my left left foot moving to my right right foot and with this drill we're going to learn how to do that and punch at the same time what we going to do I'm going to show you from this angle I'm going to just step and punch step and punch so my lead hand and my lead foot go out as the foot lands on the floor the lead hand lands at the same time so a little step now with the back hand the same thing I'm going to do a little step with the back foot as I turn the hip and land the foot the back hand lands well so just getting used to this now what I'm going to do I'm going to do a a step step with a one two so it'll look like this this is the basic version we going to get more advanced in a sec but once you start getting comfortable through these and we're kind of stepping loosening them knees as we're doing this then what we can go going to start do is move them forwards and backwards with this I'm on the spot so I want to move forwards three steps so it's going to be a one two two 3 now I'm going to move back one 2 3 forwards one 2 3 backwards one 2 3 exact same thing as we moveing to the left and to the right one 2 three moving right this is a difficult one one two three there once we get that down we can keep doing that forwards backwards side to side you can time yourself you can do a minute just keep going just getting used to moving forwards backward side to side then once you do this then we can advance it a little bit more by doing it a little bit faster then once you get that down you can start incorporating different punches with it so I can do a one one two so it'll be a one one two I could do a one one two hook one one two hook and I'm still stepping with the feet a little bit now I know if you're throwing a hook in boxing you're not going to be stepping like this but it's just getting into the habits of stepping and punching at the same time so one one two hook now from there we can advance it even more by moving around on your toes then stepping in with a one two and moving out then might see my feet as the punch lands I can step left with a one two step right with a 21 just getting used to them feet landing at the same time as the punches but that's it start off slow and then you can always increase the speed and if you've got a heavy bag you can do the same thing on here where I'm just stepping b b you can see my feet here I'm stepping and punching at the same time then I'm going to move left with this and move right with this just getting into the habits of doing it is key okay so moving on to the Olympic boxing drill that I used to do training for the games and to do that you need two items it could be gloves it could be anything at all and if you want to do on a heavy bag you can if not you don't need a heavy bag but I'm going to show you on the heavy bag and what I want to do is I'm going to put these pie here right shoulder width apart this drill is great and it's really get it really gets the heart rate going as well and it's going to make sense if I'm here right I'm obviously out of range I can't hit my guy if I step in to where this glove is now I'm in range now I can hit him but as well if I'm in range and I can hit him guess what he can hit me as well so this is called fears work I'm going to show you a fears attack right here so what I've got to do I'm out of range I'm going to step in with a one two and then step back out now the more you do this the harder it gets because we don't just do one fees we can do two fees or even three fees so right now I'm going to show you a two feas attack so I'm here I'm out of range I'm going to step in B with a one two I'm defending with both feet stepping out then I'm going to step back in with a one two again B bom and that right there is a two FS attack now a little bit faster I'm going to show you in full speed I'm getting out of range out that's a two feas attack now I'm going to show you a three feas attack I'm going I do that three times so I'm out of range in out out out three Fe attack right there and you can do four FES five FES getting used to punching moving in moving out very Advanced footwork drill that you should definitely try did you know that there's 13 different individual punches that you can learn now whether you're boxing or want to learn to protect yourself I recommend that you only work on five of these punches and that's what we're going to go over on this video the five most basic punches but the most valuable punches the other eight punches we more advanced I'm want to talk about them at the end of the video and teach you some of them so the first basic punch that you need to work on is the F pivot hook that's a joke that's for the advanced stuff at the end the first basic punch that you should be working on is the most important punch in boxing and that is the Straight Lead hand we call that the jab or some people call it the number one now there's two ways that you can throw the jab first way the most basic way is you're in your box and stand here with the line in between your feet and all you're going to do is bring your lead hand all the way out all the way back slight turnning your hip that turn your hip gets the power into the punch so I'm here all the way out all the way back now if you notice when I'm throwing it I'm turning my hand at the end this actually makes your arm stronger than throwing it this way here so from your face all the way out all the way back now another important thing that you need to be doing when you're throwing this punch any other punch is exhaling and staying relaxed so it will look like this on the back now if you notice here when I'm throwing it I'm keeping that right hand by me chin protecting myself with the non- punching hand now the other way to throw that jab is stepping with it so if I'm in this position here I'm going to step and throw it out now what this does this gets more power in the punch it's getting the momentum of your body weight behind the punch as you're throwing that jab when you are stepping you kind of want to be stepping into range then coming back with it you don't want to be stepping like lifting your foot like this what I see sometimes or you don't want to be stepping too far where you really spreading your legs and you're punching like this no you want to be more slightly out of range and step into range and throw that job now if you notice when I'm doing this the punch and the foot lands at the very same time as well I'm fully extend that lead hand throwing it all the way out and bring it all the way back to me face each time I'm throwing it keeping that non- punching hand up the next punch we're going to work on is the power punch this is with your dominant hand people call this the cross the two the back hand and this is a straight punch and the way we throw the number two it comes from your face it comes all the way out all the way back now if you notice when I'm throwing this punch I'm turning me hips I'm transferring the weight to my front foot that's getting my full body WID behind the punch I'm fully extending my arm I'm turning me hand at the end just like I was with the jab I'm staying relaxed and I'm exhaling so make sure you're doing all of these things when you're throwing this to and this will really help generate that power and land that shot perfectly now the next one is the most awkward punch to throw this is the lead hook if you've never boxed before if you've got a little bit experience even if you got a lot of experience this lead hook can be complicated and feel awkward when you're throwing it now it's best to really throw this off the one two because if you throw one two youve finishing off with that weight on your front foot you're in the perfect position to through that lead hook and to get power in this you really need to be transferring your weight from your front foot to your back foot so to get the weight on the front foot you would throw that to or you would slip right here that weight's there then from there we're going to turn and bring the weight to the back foot now you can throw a lead hook on its own but it's very Advanced so from here my weight's 50/50 what I'm going to do is fire it out but here you're not in a great position to throw that hook unless you are putting that pivot on that we talked about at the beginning what we going to talk about again at the end now a couple of things to think about when you are throwing this punch which is a great punch to know everyone should know how to throw a hook is turning your hips if you don't turn your hips when you're throwing this punch you're going to get zero power in it'll look kind of like like this but as soon as you turn your hips if you notice there the power increases now if you notice when I'm throwing this punch I'm putting the we to me front foot like I said then I'm whipping it in putting the we to me back foot that way transfer is what's getting the power in the punch I'm keeping me thumb up some people like to have their thumb in I like to have me thumb up because there's less rotation in the arm when you're doing it this way and again like the other punches exhaling when we throw this punch I like to call this punch just the hook a lot of people like to call this the three but whatever you prefer whatever your coaches prefer moving on to the next punch which is a punch I don't really teach even though when I was fighting I used to love to throw that double jab and then the rear hook he's a little cliping me on the screen here in a fight doing this com comination now you can get so much power in this punch and how we going to throw we're going to be in the box and stance position and from your face it comes out and around now a common mistake I see here will be this I get dropped down here then coming all the way around that's incorrect cuz imagine if you were in a fight and you dropping this hand you leaving yourself wide open so from your F out and around now from here you're getting enough power in this punch to do some damage but just like the lead hook or the cross it's all about turning them hips and transferring the weight if you notice when I'm throwing this it like I said it's coming from my face my lead hand staying up I'm turning me hips I'm transferring the WID to me front foot I'm exhaling staying relaxed when I'm doing it and that's what you've got to do to get maximum power into this punch now the last basic punch we're going to go over before we go over the eight Advanced punches is the lead hook to the body now when you're throwing this punch it's best to throw by bringing your weight to your front foot and when you do this if you think about bringing your back should shoulder forward now we back shoulders forward I'm in that perfect position whipping that body shot now if you think you're throwing a right hand at my head I've slipped that right hand it's leaving you wide open for the body there W and you can whip that in so to get yourself in the position to throw this punch you can do one or two things like I mentioned you would slip and bring that shoulder forward and put your in there or might what I prefer is throwing that right hand and then that put you in the position to throw it but when you're throwing the right hand you've got to show in the right hand because I'm on the bag here if I threw that long right hand what we went over before now I'm kind of not in the position to throw this hook because my shoulder still back so you've got to shorten the punch so it would be more like here and now I'm in the position to whip it in or the other way is slip and throw it in so as you can see there I'm slipping to my lead side and then throwing in that lead hook to the body keep my back hand by me face tight guard exhaling staying relaxed when I do it now you can see I'm throwing that very short right hand to put me weight forward over to the front foot and then whipping in that body shot the great thing about throwing the right hand first is you will get them to react by putting the hands up which will leave them open for the body okay so what are these other eight individual Advanced punches that I don't recommend you work on all the time but it's important that you know these punches as well first Advanced punch is the screw shot with the lead hand so if I'm here and my opponent's got the hands tight there it's hard to get your jab F that so what I'm going to do I'm going to screw the arm through so it's a little lean at the front foot and screw it through there this screw shot is great and you can also step with it next one is the upper cut with the rear hand so when you're inside here you're want to turn and throw that straight up the middle not across what I see all the time but straight up the middle now the next punch is a rear uppercut from your boxing stance position coming from your face throwing it around turning now with this we've got three different ranges of the oper Cod we've got the short range if we were inside we've got the mid-range there which is great to throw a jab then stepping in with that one then we've got the long range uppercut which comes all the way out there I prefer working on the mid-range upper cut here now when you are throwing this you want to turn your hips you want your arm to be on a 90° angle and you want your hand to be in the middle of your face there often people throw this and it goes over there if you throw up like that that means the powers went up there we don't want the power there we want the power there so we're there next is the lead overcut this side now this is a very Advanced punch to throw and the times when I would throw this would be let's just see if I've got someone up against the ropes here I would throw that little lead up cut there to set them up for the next punch because I know if I throw a little lead up cut there to you your hands are going to come together I can whip in that re hook to the body or I can whip in that re hook to the head and then go to work and finish off for a combination so it's kind of a setup shot I wouldn't really you know use this in the middle of a fight like leading off or lead double cut it will be very difficult but if you're up close it's a great punch to work with next one is across to the body and I was going to put this into the basic ones but like I mentioned you know I prefer the hook to the body so with this punch all you're going to do is throw your back hand to the body but when you're doing this you're going to rotate your hips and bend your knees at the same time keeping your lead down up and exhaling now other ways you can throw this you could step with it taking your head off that Center Line that's in between your feet because there if you notice that line between me feet that's where the punch has come down I've dodged that punch and I'm blasting them in that body but this is another great punch to throw after you throw the jab the head cuz the jab the head the hands come up and it's just like a rhythm like a one two now the next punch is another body shot this time it's the jab to the body now this is something I FL me used to do all the time he would throw it where he's just stand up and then it would come down like that to keep the opponent's thinking what I like to do when I'm throwing the jab the body is really stepping with it and again that line in between me feet I'm taking my head off that Center Line I'm blasting in that jab there the jab the body is a good shot to set up other punches because if I hit that one B the hands come down then that come upstairs after that the next punch is one of Mike Tyson's favorite punches which is the rear hook to the body where you're up close W and really whipping that in you can have success with this because people don't expect that rear hook to the body but I like to throw this like the we my Tyson used to throw this when you're up close here and I would like to set it up with some punches to the head so we'll be a go one two one one and then really whipping that punch in the next punch is another back hand to the body but this time it's a ball punch this is a very Advanced punch to throw and the goal with the ball punch is to hit someone in the solar plexus right there when they're not expecting it if you've ever been hit in the body right there when you're not expecting it you'll know what I'm talking about it's horrible so how to throw this if I'm here this hand's coming down and around and through the middle of my guard there but again it's hard lead off with this punch it's a great punch to throw if someone's coming forward to you and you throw a left hand and then that one or if you're going forward with them you need to set it up with some left hands and then step in and then throw that body shot this is also a great shot to use against someone who's got the opposite stance to you so if you're Orthodox against the South Pole if you're a Southport it's great to use against the Orthodox opponent as well course of the stance position it's there's more space to be able to land that body shot yes a counter overhead right I don't think Jones is going to get up no he's certainly not going to get up from that big in his life man ahed Ashley Saxton with an emphatic sizzling statement here ooh the overhand right if you hit someone clean with this it could be good night this is a Hard Punch to throw but if you land it right you're going to have some good success with on this video I'm going to show you how you can have success in throwing this punch whether you're just doing it for training on the heavy bags or whether you're sporing or whether you're fighting if you get hit with one of these shots it is not very nice I got hit from the German Champion with this punch right on my nose and guess what happened my nose snapped boom broke blood everywhere so I know firsthand how dangerous this punch really is so now there's a few different ways of throwing this punch now the first way is like if let you say I'm in with opponent who's thrown a lazy jab up here I can come over the top of that jab with my right hand because if you think if I'm fighting him here and this is there look where he's open he's open there so I can step take my head off the line and come over the top and if you think that there's a line on the ground this is where the punches come I'm stepping I'm taking me head off that line I'm getting out the whe of that jab as I'm stepping and punching the foot and the punch will land at the exact same time so it'll be over the top like that so give me that little jab there mate there obviously when you're throwing this you're going straight for the face now you might see my hand and arm position there you're like it looks a bit strange and that's C it is because I'm coming kind of like around like a hook but what I want to do I want to I'm not going all around like a hook I'm going straight forward and around so it's kind of like my arm is curving as I'm throwing it I'm going over the top over hand over over his hand that's why the overhand right is called the overhand right cuz my hand's going over his hand boom I'm going down punching straight down the chin there now the other way of throwing this is leading off for it and this is how I got caught with I remember very clearly how I got caught with I'm in front of the German guy like this my eyes are on his eyes and what he does he side side steps and as he's side side stepping my eyes is following his eyes and then his arm comes after so he's side side stepping one and it come after I'm not even looking at this hand I can't even see this right hand but he managed to blast me on the face so I'm stepping if you look how far my head's coming and now this time as I'm doing it this is coming after I step there now his eyes would be following my eyes he's not expecting this arm to come last if you think about when people are stepping the hands are always coming with them here so I'm moving side to side me hands are in here this time my hand comes after step one over the top oh that gives me chills thinking about that it snaap me nose in half and it's like this so I'm here I'm here I'm moving I'm moving step and you can see as I'm stepping this is coming around I'm getting some serious power into the punch cuz the momentum of the movement is getting behind the punch I'm here I'm here I'm here I'm still wo nice if you're land on it but if you getting hit with it's a horrible punch so we know now if he's going to throw a lazy jab we can come over the top with that right hand so let's set it up how I would set it up I would get him to throw a jab at me how am I going to get him to throw a jab at me well if I move to me right with this hand down the only punch he can really throw is that jab I know he's going to throw that jab so I'm here I'm here I'm here I'm waitting soon as he throws it throw that overhand right and this has been one step ahead of your opponent you've got to know what he's going to throw you've got to make him throw what you want to make him throw when you do that you're going to have success so again I'm here I'm here I'm I want him to throw that jab you can't throw the jab here as soon as this comes down B blasting over the top with that big horrible I'm going to call it a horrible right hand okay how do you get maximum power in this overhand right you've got to do a few things one you've got to steer relaxed if you're getting tight which I see where people will be like you will get some power but you're not going to get maximum power you want to be nice and loose here nice and relax relaxed and you see that the power so when you are doing this as well you need to have a really tight fist the tighter your fist the better loose arm very tight fist now with the momentum of this movement you're going to step and turn your hip getting your hand over the top as you're stepping boom and that right there is going to get all of your weight behind the punch no matter how heavy you are it doesn't matter you're going to be able to punch really hard with this try it in sparing try it on the MS try it on the bags and I'm sure you'll love it first combination is a one two one one2 now with this you can get some serious speed in it if you think about speed you're going to throw faster punches one two one one two and this is about the feet as well now watch my feet I'm going to do this one again Watch Me feet the feet move at the same time as the punches one two one one two o great combination let's move on to speed Combo Number Two and this one starts with body punches so we're going to do two hooks to body two hooks the head two hooks the body two hooks the head now you might be thinking well that's not realistic but it is it is realistic if I thought someone in front of me and they've got the hands up high I hit two to the body then I hit two to the Head the hands go down the hands come up the hands go down and then the two big ones on the end is the ones that you're going to do the damage so it's eight punches body head body head and it look like this woo you can see the speed there let me do that one again oh yes eight speed punches there now let's move on to number three this is another eight punch combination what I'm going to start off with is four fast straight punches to the Head then a hook two then from there I'm going to finish with two body shots now think about this if I'm throwing the four punches to the head like that let's just someone's on the ropes where's their hands the hands is coming forward like that leaving them open for that one around the side then I go around the side with a hook then I blast in that big right hand down the middle the hands have got to be up there they've got to be up there they're not going to be down there they're going to be up there then from there boom boom the two finishes body shots so four straight hook two hook hook to the body and with speed it looks like this wo that was a bit bad form I want to have better form with that one even though we've going for speed we still want to try and have good form here it is trying to do a little bit better form hands up hands up hands up right now let's move on to the fourth and final speed combination this combination has four lead hooks in a row it's going to start off with a one two then from there I'm going to throw three lead hooks to the body lead hook to the Head then a two now you can get some SE serious speed in this if you do one thing what I mentioned at the beginning think about speed if you think about speed you're going to be able to punch faster and watch how fast this one is one more time one more time one more time this one's for you m this one's for you again this right here is helping me with the fear of being punched in the fierce look how close these hands is coming I can see these coming and even though I've got this experience it's still a little bit scary but you know it's getting used to the fear of getting punches coming towards your head and and that's what this video is all about I've got these three great drills that can help you deal with fear of being punched in the face first off I just want to see if you are afraid of being punched in the F it's probably a good thing I mean if you weren't afraid and you've never been punched in the fist before you probably got a little screw loose it is scary no matter who you are getting punched in the face at the FR especially for the first time or if you've been spawn for quite a bit now or you've been fighting and you're still really scared of getting punched in the face you know it can be a good thing also being afraid of being punched in the face has got some big benefits to it like for example if you're thinking about your defense because you're afraid of getting hit you are going to be a lot harder to hit because you know you're thinking about it all the time but the time when this comes as a big problem is when you're fighting negatively where you're just trying to survive and you're just trying not to get hit because you're so afid and you're not coming back with your counter punches but these drills is really going to help with that they're really going to help with you dealing with this fear that you might have and it is a pretty common problem I don't have a fear of being punched in the face I've been punched in the face thousands of time but what I do have a fear of now is getting hurt and if you've ever been punched in the face when you get hurt where you might your legs might go like jelly you might get be knocked out you might have been concussed but like I said I use this as my advantage because I'm scared of getting knocked out getting hurt so I'm using that as my advantage I'm using that as working on defense being away from his big right hand he's knock out punch and because I'm aware of that now he's got way less chance of hitting us so let's get into these drills so the first one why we did at the beginning is where he's throwing the punches he's coming A couple of inches from me face now this right here is great for a couple of reasons now if you think I'm I know he's not going to hit us but they're coming very close it Stills pretty scary people who are afraid of being punched tend to close the eyes I've done a full video on how to keep your eyes open in the ring you should watch that one after this one but yeah peopley tend to close the eyes and and and and move away and get really frightened this is helping condition my brain FL helping condition my brain for seeing punches coming and keeping my eyes open while he he's throwing there punching and as well it's helping me see his punches com helping us read his punches and now if I can start reading his punches it's we less chance that he's going to land any punches throughout the fight or the Spore or whatever we're doing so tip number two he's going to throw a combination at my head I know what combination he's going to throw so now I can block it now I get used to blocking this combination here so he's going to throw a one two hook so slowly I'm going to Parry I'm going to block into that one then I want to block that one so again faster again now We Do It full speed as if we were in a fight let's go now that right there is one example but it's great he's thr full speed like probably 70% power punches at me now I've got to block them and because I know what's coming and I know exactly how I'm going to defend them punches this here gets me used to him throwing Punch Out helps me see them helps me defend them and when he one punches at this speed at this Force it's really good for me reactions but as well keeping me eyes open which is ultimately going to prevent me from being afraid of getting punched because I know what he's going to come I'm working on drilling defensive moves it's going to give us more confidence when I get in the ring and that's what it's all about and tip number three we call this one three to three coach James Doyle has told me all about this one and we've been doing it and it's a great drill where we're going to start off throwing three punches each this is at 50% speed and 50% power and when you get used to it you can obviously pick the speed up and pick the power up it's open so it's any punches even for the head and the body I highly recommend you wear a mouthpiece if you're doing this so it's just like a sparring session but thr three punches each I for the first three he's got to try and defend them then he's want to throw three at me land that little sneaky one there uh but yeah you see you see the point of that and then you would pick it up you go faster you go a little bit harder guys make sure you've got a mouthpiece in for this cuz it can be very dangerous again when you're sporing light you're learning and that's what we want to do we want to learn we want to get better and you get some guys who come in and try and knock you out try and whack you as hard as you can that's not always good light sporing technique sporing working on different drills and themes like we've just did there where we did three punches you can also do one punch each you can also do things like where uh all he's going to do is counter punch for a round the next round I'm just going to counter punch all these different themes and drills is great for this and getting you used to punches come out yet to get rid of that fear actually when you do get punched in the face you kind of do get used to it right now if there's a guy in front of me who's never been punched in the fist before and I do this to him punch him that hard it's it's going to hurt he's going to get a shock cuz he's never been punched in the face before you do that to me I'll be fine because I'm used to it I do that to James he'll be fine cuz we're used to it if this is brandu here and you've then not being punched the F before and it's like oh oh oh you're getting shocks all the time it's natural you do do get used to it even though I don't recommend getting punched in the face it's stupid the best fighters out there hit and don't be hit that's the name of the game so guys I've got this great drill for you that's going to help work on your reactions this was a drill that I used in the Olympics we've done this training for the Olympics all the time by far the best drill I think that you can do for your reactions and your footwork we're going to have our hands down we're in front of each other the name of the game is to try and touch the other person's shoulder we're not throwing p es here we're touching it's like a game of tag and the only way that he can defend and the only way I can defend is by moving me feet are using reactions like this so we're going to give you a little demo here then after I'm going to give you some tips when you're doing this to have success it's cool ooh yeah and as you seeing there uh that gets your heart rate gr fast it's also a lot of fun and one thing you can do to have success when you're doing that advantage over your partner is use FS if I'm standing here like this with James and he's throwing punches and I'm just here it's easy to hit but as soon as I start moving like this in front it makes it a lot harder at the hit this is you have a conventional fighter and there is Canelo the fight he's never going to get up but his legs are not there this time's with left when he knocks people out there's a real sweet science behind it when you slow it down and see exactly what Canelo Alvarez does to get The Knockout it's pretty spectacular in all my years of boxing I've never seen this the setup to knock people out is is phenomenal and on this video I'm going to break it down for you slow The Knockouts down and then I'm going to show you on here exactly what he does the thinging Behind These Knockouts because Canelo is not just one step ahead of his opponent he's often two steps or three steps ahead of them so he can get his opponent to do exactly what he wants them to do so he can land a big Power Shot to finish the fight and also with Canelo Alvarez his punch variation is is like no one I've ever seen and you're going to see this on here because with him thrown every single punch with both hands that's what confuses their opponents to be able to land these killer punches one of those judgment calls for the referee so as you seeing there Canelo was walking forward with that high God waiting for his taller opponent to stop punching and then when he gets his feet inside that's when he throws this brutal six punch combination and it is a hook cross hook to the body cross two hooks to the body and it looks like this a little bit faster oo and with that variation there thing about it is's through that hook come straight in with that cross and from there he's went to the body the guy's arms have come down he's went back to the Head he's hurt him then he's finished with two hooks to the body that hits him on the head when he's down there now watch this again the hook to the Head the cross the hook to the body the another cross to the head but as he SW across the the head he's blasting them other two hooks in down and he's hitting the guy in the head and that's how we finished him off and there's that punch variation right there what I talk about you know head body hooks everything and that's a hard combination to practice I mean does he even practice these combinations because who throws a combination like that when you're on the heavy back it's hard it's hard but he does it cuz he timeing G let's move on to number five like that yeah there's not much he can do that was a head shot down he go body and that's to do it it's over so that might have looked pretty simple but it's not super Advanced what Canelo just did there and when we snow slowed down and we look at it it's pretty fascinating because he threw that lead uppercut yes and then whipped in the body shot but before he threw that lead Upp could he made Feelin think that he was going to throw a hook to the body cuz he dipped to throw the hook to the body now Feelin is anticipating expecting that body shot as his hands come in now he's getting hit with a head shot with a surprised if he get hit into the head what you going to do hands come up then whipping in that body shot it was fantastic watch it here in slow motion now if you see there look feland thinks he's going for the body shot but he's not surprising with over cut to the Head War whips in that body shot and yeah a fantastic knockout finish for Canelo Alvarez moving on number four with Austin Trout here it is Knockouts Austin Trout 26 and 04 there the big right hand the Dr now anyone just thinks oh well what was that that was just a straight right right hand you know he caught him with a good shot but I want to break it down even more cuz it wasn't just a straight right hand it was a perfect straight right hand but the setup he F the jab Austin TR thinks he's going to get hit with a jab he thinks the Jabs coming but he doesn't Canelo steps to the side as he's thrown that right hand and if we freeze free him that punch right now look at this look you can see right there canelo's perfect form he fully extended the right hand he's turning his hips his foots off the ground he's Landing bang on the button punching through the target hitting him straight on the chin that right there is a perfect right hand but reversing let's go into the setup if you see this F watch he kind of puts the jab out there fced out there boom whips in that right hand kind of like this it's here boom bullet was a lot better than that one yeah perfect and that setup was everything for this knockout now moving on to number three when Canelo stepped up to a light heavyweight against kovalev everyone thought he was what's he doing why is he stepping up this weird category and did he not knock out kovalev wow here it is Canelo Sergio I'm always waiting for fifth gear I think I'm still waiting for fourth gear canel canel not even having to move his head because Koval not even committing to the jarz K's hurt hov's down hov's out it's over K's doing what he does with that high guard walking forward with that defense which is very hard to do walk forward with a high guard defend and punches and he's doing that he's getting his feet close he waits for kovalev to stop moving back and that's when he does the damage and throws down punches then can blasts that left hook around the side then the right hook think about that kev's hands is here to come around the side of them hands then what kevv tries to do cuz he's getting a little bit hurt he tries to hold on now this is the mag he you what Canelo does as soon as kovalev's hand comes from his face to try and hold on whoop that short right hand hits him hard bang on the button and hurts him then kovalev's hurt Canelo F that left hook to the body and then he comes over boom with a big left hook to the Head the fight would have been stopped there if the referee could get in fast enough but Canelo then follows up with a big right hand and finishes off the fight what a spectacular KN let's see that one again Canelo Sergio I'm always waiting for fifth gear I think I'm still waiting for fourth gear canel canel not even having to move his head because kobal has not even committing to the here it is hurt down and number two against a good friend of mine amyia con which was very hard for me to watch this when I watched it live here it is rity tricky style Dr now he's in there with Amy con who is a multiple world champion Olympic silver medalist and he's getting Amon to believe he F that's how good Canelo Alvarez's f is and what he did the rounds before this he was setting up this Knockout by throwing that jab to the body throwing that jab to the body Amia Kan is now believing this jab to the body because he's getting CAU then in this round F that jab the body amon's hands come forward as they come forward leaves them all that overhand right hits him perfect on the chin and it looks something like this o but canelo's was a lot better now moving on to number one this one is brutal and when I break this one down you're going to know just how good Canelo Alvarez really is as you've seen here and you've seen on the other Clips canelo's punch variation is is phenomenal his opponents do not know what's coming and the reason they don't know what's coming is because of the setups the fce the constant jabing to the body jabing to the head right hand hook like every single punch in the book he throws these punches now when you're in with someone who is thrown every punch in the book you've got no idea what they're going to throw especially when they're as fast and as powerful as him it's horrible it's horrible being in there with someone like Canelo Alvarez if Kirkland can get up he's going to fight he's always going to want the fight he's never going to give up but his legs are not there this time I don't think he's getting up so he feel the jab the body Kirin doesn't know what's coming he's putting that front foot pressure on he throws a big left hook misses but he follows up with that ball shot to the body then a cross them are three separate punches right there it's not a three punch combination three separate punches variation is amazing K doesn't know what's coming then Canelo puts out the jab the body Kirkland thinks it's going to be a jab the body puts his hands down Boom the perfect right hook to the chin look at that how fast does Canelo think in the ring them split seconds is everything so he threw them three separate punches buam buam buam move them forward po Kirkland hasn't got a clue what's coming feing the body then boom it's good night this is why I think Canelo Alvarez is one of the greatest fighters of all time do you agree let me know in the comments below first up we've got Ricky Hatton versus Manny Pacquiao this was a brutal knockout and before I break it down for you here it is oh yeah that was that was a nasty punch and it really sad me cuz I was a huge Ricky haton fan at the time what what Pacquiao did there in his South Pole stance I'm going to show you an orthodox was he put his lead hand out flicked his lead hand out a couple of times as he moved forward and as he did that the last time he like put the lead hand out but he leaned back and when you're putting your lead hand out and lean them back you're putting your way to your back foot which is really helping you load up that big back hand and because he's doing it at the same time W the speed he can generate from that is is sickening as we just seen there so he's here he's here he throws that out and leans back at the same time which is so hard to do but that's generating the power into the punch oh and here it is one more time like this since he was at 130 lb Arthur Ibraham versus jamine ker what a mad knockout this one was here it [Applause] is so if you notice what he did there it was brilliant he stepped in with a long lead hook got jamine TL's hands to come up together like that and jamine was wasn't expecting the right hand to go straight through the middle but that's what he did so he stepped with the hook boom then blasted that right hand in the momentum of his movement with that step generated so much power to be able to knock out his opponent and it look like this here it is again set up by a wide left and the right was right down I'm moving on number three is lenx Lewis versus hassim rakman I hope I pronounced that right and what a knockout this was and it was similar to the author Abraham knockout where he stepped in to get that power but then he whed in that right hand he's The Knockout here they're telling him not to counter punch so if you noticed he did that big step but this time rather than going straight through the middle he come all the way around the side and he hit hassim straight on the chin and because of he's stepping as he's moving you know that's where he generated all of power and it looked like this oh you can hear the power there I can feel it in my hands I'm going to do it one more time let's watch it again he could have done the holy f if he had decided to be more aggressive moving on to number four Tommy Hearns versus Roberto Duran whoa what an error these guys were fighting and Tommy ears was like 61 62 and he was known for his power even though he was a lot taller and thinner than his opponents he knew how to generate the power in the punch and when he knocked Roberto Dr out whoa what a punch this was here it is he's out out he's out and what he's doing here he's kind of touching touching with the lead hand as he's moving forward then he throws a right hand it kind of looks like it's going to be a straight right hand but I've noticed watching a lot of Tommy earns it kind of comes over and like like kind of I'm not going to call it a SLA it in but it's like he hooks it in and he hits Dr run on the chin and it looks like this so he's here he's here and then he's moving Bo and it's coming down and he's coming down and all the way around you see he's punching through the toall again he's here nice punch let's watch it again know where he is now here's the cruncher there it is moving on to number five Manny Pacquiao versus Marquez and this was one of the most shocking Knockouts I think I've ever seen I ever can remember when Manny Pacquiao got put to sleep on the ground it was for me it was it was a sad moment in boxing CU I love I love Paco but what a punch this was from Marquez wow overhand right here it is now gets his feet back and tries to Roar back to nail Pacquiao with the right hand wow what a knockout that was so how did he do it how did he generate that power in his punch well it was a perfect overhand right and he took his head off the center line when he did it and he really stepped with it and D his full body with behind that punch so he's here and he kind of steps takes his head off the line and that right hand comes over the top of his hands that's why it's over right it goes over his hands and hits him straight on the chin and it looks like this oh serious here it is again Sergio Martinez knocked out Paul Williams on November KL froch versus George Groves and KL frch is someone that I done lots of sparring with and a high level fighter real tough guy but as well could punch really hard George Groves a guy who I was on the England boxing team with another world class fighter and there had a couple of great fights and the way the last fight ended was uh yeah was by this punch right here the better of it when they meet in the center of the ring and as you seen there this was pretty similar to the lenx l.o that I showed earlier on where he's done this step with the hook and come around with the right hook slash right straight so we seeing a little pattern here right when people are stepping and punching it's just showing you how much power they're getting behind the punch and that is is and I keep seeing it because of the getting the momentum of their body weight behind the punch now if you do that fast and explod explode when you're doing it the power is going to be ridiculous so calll fud he did it he put a big long left hook out as he did that he's moving forward boom blasting in that right hand it was a lot better than that one there but it looked like this yeah and I can just feel and you can see the bag there how much power is behind that punch getting hit on the chin by one of them from someone like KL frch doesn't matter who you are you are going to sleep here it is one more time as Groves was at rest for a few moments after this right hand what a shot uro gaty versus Joy gamat if you haven't seen much of auro gaty fighting I recommend you watch him he's one of the most exciting fighters of all time I would see especially he fight 24 Mickey Ward anyway he's a knockout for you H which is fantastic it's not a onepch knockout it's kind of a three four punch KN out but it's a good one looks so much bigger than he does he's got a 15b so as you seeing there it was the first punch that he threw before he landed the combination that done a lot of damage he threw a right hook so that's hurt his opponent there and then what he's done he stepped in with a uppercut left hook right hook now them punches there when you're turning into them wow getting your body whip behind them you're getting so much power now if you're hitting someone in the chin with these three punches yeah it's good night and the accuracy of these punches was fantastic so the first punch that he h him with was that right hook boom which is a Hard Punch to land when you throw it on its own but then inside it was a oo yeah did you see that when I turn me hips turning me feet transferring the WID the power that I get into it oh lovely here it is again [Applause] right uppercut and you see why we were worried about Sergio Martinez versus Paul Williams this is one of the most brutalist knockouts on this full video Sergio Martinez is a great Southpaw and yeah you'll see this punch right here oh it's brutal good Lu 10 and as you seen there what he was doing he was stepping back stepping back stepping back as Paul Williams was coming on he took his head off that line stepped across Bo and threw in that big overhand left hit him straight on the chin how we had success with that I think is because Paul Williams's eyes is on his eyes and on my overhand Right video I explain this it's where you know if you looking at me and I'm stepping over here your eyes are following my eyes and you're not following my hand so if I'm stepping over here and your eyes is following me they're not seeing this one W and then that comes over the top there and that's exactly what he done so he got so much pounded so he was moving back moving back moving back as you move forward stepped over and blasted in and when you're doing this you're getting so much power in the punch here it is one more time going to take a look at How It Ends yeah Williams throws a left but Martinez beats him with SH punch yeah I thought it was a right number nine is such a spectacular knockout now what did that add this one on here because it's very rare that you see someone get knocked out or someone knock someone out with a lead uppercut this was peran against Dylan [Applause] white o what a brutal knock out and as you seeing there he kind of dipped and brought that hand straight up hitting him straight on the chin I think this is might be the only lead Upp cut knockout I've ever seen in boxing I don't know if you've seen one let me know in the comments below so yeah he Di dipped one and threw it up a lot better than that one dipped one and threw it up it's hard to throw it on the bag but if you're on a ball like that one you can do it here it is one more time we know about the caliber of fighter petkin is but you look like an old agian fighter there but wow he rolled back the clock look the final one this is the guy who knocked me down it was in the sparring session in island and he knocked me down with the right hook so here it is Andy Lee is the guy who knocked me down he knocked me down with a right hook he's a tall South Pole and you'll see the exact shot that he knocked me down with here another right hand lands body shot almost knocks Lee through the ropes Jackson's power is simply devastating Le and there's a perfect right hand counter off the ropes and what an unbelievable knockout that was I managed to get up from it and you know I didn't continue the spa the spa was over was the last round that we did but it did hurt me bad and a conc custers such a good shot and he generated so much power in that by turning back and like turning into it you know and if you notice on that knockout he didn't really rotate that much but what I think he does to get our power is lean back because when you're leaning back when you're throwing that hook you're getting the weight of the movement in the punch which is hard to explain but when you do it you'll feel it so if I'm here and I throw it and lean back at the same time you can see the power there yeah and I'm rotating as well the body into it here it is one more time didn't bother was with a count as Jack lay face down I need to stop the video right there and tell you about the sponsor of today's video what are you looking at which is n plus oral spre by renew by science and if if you don't know the benefits of n a day they're huge like improve metal Clarity increase energy and endurance improve your mood get better sleep promote DNA repair protect the gain stress reduce inflammation and so much more and I used to get an IV in me arm and sit there for an hour to get the benefits of n a now I don't even have to do that all I've got to do is lift me tongue up have two little sprs and that's it and I get all of them benefits that I've just told you I highly recommend you do your own research on any of day because I think everyone should be using this and after you've done your research go to renew by science.com the links below use code boxing and you'll get 10% off and if you don't like it they'll give you your bloody money back how about that click the link and check it out now let's get back on with the video Muhammad Ali Canelo Alvarez Floyd Mayweather Roy Jones Jr Prince nazim hammed Lennox Lewis the klitsch brothers Alexander yusk Andrea Ward lenko Joel Lewis Joel f aand holfield Mike Tyson pel whttiger sugaria Leonard Marvin Haggler Tommy Hearns Roberto Duran the list goes on and on and what all of these guys have got in common other than being world champions and some of the best fighters of all time is what they did in the ring they were always one step or two step or three steps ahead of their opponents getting their opponents to do what they wanted them to do so they could come and do what what they want to do and that's the name of the game in boxing the boxing IQ is all about that making your opponent not known what you're going to do so you can have success when you land the punches and on this video I'm going to give you the best two ways that you can do this this is something that coaches don't really tell you how to do and it's an advanced technique it's something that I was pretty good at but I kind of learned myself along the way I learned the hardware of doing it in sparing in fights and these things really do work when you practice them how do I get my opponent to do what I want him to do well there's a few ways of doing it I've just done a full video on Canelo Alvarez he is absolute Master out of all of the fighters that I named now you might not disagree with me here he is the best at doing this his boxing IQ is unbelievable but he can read the ring and put his opponent where they want to do and one of the main things with Canelo to do this is you know keeping your opponent thinking you've always got to keep them thinking and one thing you can do do that is always keep moving and feeling like this which is which is great and I've done a full video on that as well where you're here here here here rather than just being here like like traditional boxes keep moving when you're moving these hands that's really keeping your opponent thinking but as well with that if you are throwing different punches all the time like look at Canelo Alvarez's punch variation flyy Mayweather's punch variation there are thrown lots of different punches the th every punch in the book really obviously the jab the cross the hook the rear hook the left hook the body the Le the re hook the body the the ball or punch to the middle they thrown them all now if you're throwing all of these punches I missed out the jab of the body there which is a crucial one for this if you're throwing all of these punches your opponent doesn't really know what's coming now if you're a traditional stand up box where it's just B I mean that's good I'm not H putting that down if you're winning doing that keep doing that but with this if you're throwing different punches it just makes this guy think what the hell is he going to throw so when you are in front of your opponent now you're here like this that right there keeps him thinking you know but that right there doesn't get him to do what you want him to do but that's a part of this and a part of this method so now you are doing this and you're moving and you've been throwing different punches and different punch variations what you can do from there is Fain punches and now your fence is going to be way more believable example if you're in a with opponent and your throne it drb the head it drop the body one two it drb the body drop the body now you know you full them drop bodies they might be missing which is fine because it's all part of the setup of Landing them punches so I'm here now I thr the jab the body I thr the jab the body yes I think if you've been watching my videos regular you'll know what's going to come I F that JB the body what's going to happen he going to try and defend that F if it's a realistic F think if I'm here he's going to try and defend it how does he defend it he might do what amyia con try to do with Canelo Alvarez and you know step and put your arms down which leaves you open for a right hand and now if you're saying that how he fed that jab to the body Whip and he whipped in that right hand and that wasn't just a fend to the jab of the body he'd been setting that up he'd been throwing that jab of the Body for throughout the full fight I think this was the fifth or sixth round then when he feeled it because he's being thrown it and he believed it hands come down who blasted in that big right hand and that can be with any punch at all you know you could throw keep throwing the jab the head throwing the jab the head then you know you could Fe the jab the head and blast in that big right hand cross there and that can do damage as well and another thing canelo's done he's done the same thing where he F the jab Bo just lands that big solid right hand and again like the last fight he's been thrown these so the opponents believe the fence if they believe in the fence you can land your punches you can do what you want to do but the only way that they're going to believe the fence is if you've been thrown them punches anywhere don't come out in the middle of round one and then Fe a jab to the body because the chances are you not going to believe it because you haven't throw any Jabs to the body so far in the sport or in the fight throw it a couple of times then he going to believe the fiend a lot more so now let's move on to number two that's the first we the second we is show them the target give them a Target to hit if I'm boxing and I'm in front of my opponent like this I'm not really going to get hit like my my tet's very small he's probably going to be trying to F the jab to to look for one of these punches but if I do something where I start throwing a job and bringing it down here what's he going to do what I'm going open for I'm open for that big cross that big right hand so now I'm going to do that on purpose and then I know he's going to throw that right hand if he's got experience he's going to throw right hand now because I know he's going to throw that right hand he's not going to land it cuz I'm going to move out the way of it now a couple of things you can do there I could throw the jaob with that right hand slip inside and Blasting that that body shot or another thing I can do throw that lazy jab wait for him to throw that right hand as he throws that right hand I'll lean back from it and I can s in with a combination of my own but again giving them that Target another thing you could do is get your hands up high if I'm if my hands are up high here where am I open for his corner is going to be Shou hit him in the body hit him in the body body now I'm thinking please if he throws a jab the body W that right hand's coming over the top if he throws a right hand to the body W I'm stepping in with that left hook you know me showing him this target is just going to make him throw the punches now now what about this right if he's watch he might watch this video he might be Advanced and know these Advanced Techniques he might be doing this to you so for example if you throw if you see him throwing a lazy jab that's the common one he's waiting for you to throw that right hand so what I would do I would wait for him to throw that lazy jaob I would faint my job and then step in with the left hook being two steps ahead now we know what he's going to do now if he's thr that lazy jab and he's want to me to that big right hand or he show me the Target to the body I'm going to f that example if you show me the target of the body I'm going to f that to the body whoop whoop and then go to the head cuz he's expecting that now this is what it's all about being steps ahead of your opponent being them one two three steps ahead is going to help you have success in this warming up correctly is super important not just to prevent you from getting injured but to help you perform at your best whether you're just working out or you're fighting or spoiling doesn't matter what it is if you get a full body warmup you will get the most out of your sessions and on this video we're going to break it all down for you so how long would you recommend a warm-up whether it's for just a run a boxing session a fight a hit class is are they all the same or I think it depends on the intensity of the session so if you're going to go and do a a a track workout where you're sprinting you probably need a way longer warm up like good 15 to 20 minutes if you're going to go into a fight or a hard sparring session again a good 15 to 20 minutes if you're just going to go and do a ticking over training session at a lighter intensity maybe 5 minutes is probably fine so with me with the with the fights and the sporing um I wouldn't have that intensity so high because I was always in the headed like I don't want to get tired from me Spore you know in the warm up so I would kind of get me get me hot rate raised get a little sweat on a little bit of Shadow Boxing and then get into with yeah totally y so you never want to go too intense on these things you shouldn't be coming out of your warmup like really out of EX yeah you should just feel like you're starting to wake up so Glen like I mentioned there you know warming up the full body is very important and you know you want to elaborate a little bit more on that why we should do this every session yeah so whatever you're doing whether you're sparring you're fighting just going into a training session it's really important to just make sure the whole body is kind of ready being prepped and primed to perform and as we know boxing is really explosive it's high intensity it requires a lot of athleticism Balance power speed you know so um going through a warm-up like this and making sure everything's ready to go you're going to be at your best when you're in that session definitely and you know trying to get into a session when you're called I've done it before I've done videos before where I hang the bag and then I'm punching and then the next year I'm in bits cuz I never warmed up correctly but as well when you don't warm up correctly you you can't punch as hard as fast you're not as loose yeah you will get injured never recommend doing static stretching where you're actually holding a stretch before an explosive workout because what you're doing is you're actually stretching that muscle out before it's had chance to warm up so it's compromised from the beginning you're going to try and be explosive with that it can it can pull it can turn a lot quicker than if you if you think of it as like an elastic band if you're gradually just kind of stretching it out like this then when it's time for it to be explosive Bo it can it can contract can expand quick cuz it's warmed up yeah but if you just stretch it straight away like this and then try and pull it fast it's like likely to snap right so that's kind of how I think about it warming up let's talk a little bit about warm up what actually is a warm up what you doing what your Bo T going for your body when you're warming up right so the main things we want to focus on the first thing we want to focus on is is the raise phase right so we're going to go through four phases throughout the warm up raise is number one and what we're trying to do there is just gradually increase the blood flow um get blood flow to the muscles and the joints and blood flow ox oxygen is in the blood so right we're getting oxygen to the muscles we're getting oxygen to the joints and tendons and everything that we need to make sure it can perform properly so that's the first phase just getting that blood flowing just gradually get getting the heart rate up uh the second phase is the activation phase so what we're trying to do here is get your brain into the muscles specifically that you're going to use right so if you think of a punch what are we using well we're using the full body we're using the core we're using our back we're using our shoulders using our arms so during the activation phase we the we're getting the brain to connect to those muscles so then when you're in that session it's already firing and you can you know recruit the muscles that you need on demand like quickly and then the third phase is the mobilization phase so during that phase we're just trying to increase the range of motion so like if you get out of bed first thing in the morning and you try and like turn your arm like this it's going to be pretty tight right from sleep so like during during a warmup you're just trying to increase that how far you can use that that shoulder the hips whatever it might be just trying to increase that range of motion so then when you're in the ring or you're hitting the bag whatever you're doing you've got that full range of motion nothing short like you mentioned when you hit the bag without warming up it's kind of shorter and Tighter right so you've not got that loose range of motion so third phase the mobilization phase just increasing your abil your body's ability to move further and have a longer range of motion and the last one it's just the potentiation phase so that's kind of a little bit more technical what we're doing there is trying to get your body to produce Force maximum force and power right so we we're punching the bag we're punching opponent whatever it might be we want to be fast during that last phase we're just getting those fast twitch muscles fired up and making sure we're ready to be explosive and deliver maximum Force speed power all the things that we want in a punch there is as you know see there there's a lot more to warming up than doing a few runs with a few shoulder swings like that you know and we see that all the time and now depending on your goal your warm-ups will be a little bit different for example if I'm a 55y old guy who is overweight I would want war a little bit different to a 19-year-old fighter who was training for the World Championships right totally yeah but you can still take the same principles the same movements even if you're new to Fitness New to working out new to boxing just a PL this is we're going to go through a warmup that like a professional fighter would probably go through before a training session or even before a fight but there's no reason why somebody who's new to this or overweight or doesn't have the physical uh attributes to do every single movement perfect it's still something you can work up towards and improve and practice just like anything else and like you said you can build up this you don't have to try and do everything on here do what is good for you what feels good for you so we're going to start off our warm up with the re Glenn what is the re so we're just gradually trying to increase the blood flow get the body moving a little bit Dynamic so just going to be on the toes a little bit simple basic movements nothing too complicated or strenuous just get the high rate up a little bit and just start getting the blood your body just increase the body ter itself a good one to start off with just on the toes a little bounce of the feet and you can just start with some nice relaxed arm swings forward just kind of gradually loosen the shoulders doesn't have to be super big we don't want to be going too big yet and then from there we're just going to reverse it backwards so the opposite direction that's it and then when you're doing this you want to keep them shoulders nice and loose and relaxed keeping that same rhythm in the feet and then from there we can open up the chest so just across over under oh I love these ones yeah and just feel like shoulder blades squeeze let the arms swing and relax just let everything go so right now I'm getting my it's reason me hot called the ra ra the hot exactly increasing the body temperature you you don't want to start getting into like dynamic stretching and stuff when you you got to rest in hot right exactly right and then from there we can just go into jumping jack just arms all the way over the top R so here we're just opening up the shoulders a little bit too that's it and just keeping that same rhythm in the feet keeping the breathing under control shoulders are nice and relaxed and then from there we can just go into some heel flicks but what this is going to do is start getting those hamstrings firing a little bit and you're just getting that Dynamic movement through the feet as well if you think about when we're boxing we're on the toes all the time so it's just introducing the brain to that kind of feel and then from there there we can set the feet we can just do some punch across nice and light and what we're trying to do here is just get them lats opened up in the back and getting some rotational movement through the core as well the common thing is with boxes is people will come in the gym and they'll get a jump rope straight away when the co and start jumping very very common what do you think about that I think it's a lot of impact in the in the in the ankles and the feet like straight away which for some people can be a bit too much especially if you've got beat up legs from like road work running all that kind of stuff just going straight onto it be a bit too much for some people but it's not it's not too bad if you're starting off pretty light um next one from there we can just kind of hinge back into the hips a little bit so you're loading up the hips and the hamstrings and then we're just going to swing the arms across so full body right here just relax your arms just let them go yeah so we're getting blood flow right through to the hands here we're getting rotational movement through the back so that lumbar spine we're just rotating that a little bit too so that's going to prep the body for the punches we're loosen up the back back of the legs as well and then from there from the same position if you think of three points of contact just forward middle and back and then we're just really getting a little pull through the back of the legs right here so we're loosening up the lower back we're opening up the hamstrings in the in the back of the legs just increasing that range of motion that I talked about in the beginning through the back of the legs all right and then just slowly up from there good yeah so now I've got the heart raised now we're ready a little bit feel feel warmer feeling good yeah feeling so heart rate should just be slowly increasing in air and blood flow starting to go through the through the body and the areas that we want it all right so the next phase we're going to go into the lower body right so the next three four movements we're going to do right here we're just going to focus on getting the legs awake now if you're uh boxing moving around the heavy bag sparring we all know it's very lower body you need good leg endurance right so in order to make sure that your legs feel feel strong and athletic and unbalanced throughout that session uh these movements right here are just going to get your legs aw and get them prepped for whatever you're going to be doing so the first one we're going to do is kind of a dynamic stretch and we're also going to get some upper body involved so we're going to go into a quad pull it's also good for your balance and getting that core fired up single leg stability so we're going to pull the foot high behind us and reach through right and you get a little stretch to the quad and the hip flexor there and then a couple of steps to reset now with stretches and pulls like this dynamic stretches and dynamic pulls you don't want to hold it too long just one second couple of steps 1 second and just trying to gradually increase that range of motion we'll probably do like five 3 to reps each side so we're just going to uh we start with the right right side and you're going to reach with the opposite arm right and you're trying to reach as far as you can right get to stretch through the lats couple of steps on your toes in between to keep it Dynamic so now I noticed you told me to have my palm facing rather than this way is the reason for that yep cuz you then you've got the correct positioning in the shoulder right here if your palm is in you've got that internal rotation so it allows more movement through your lats and your scaps right here so that's a key point right there yeah and lacks and scaps in the back are key for Mobility back here is a key issue isue with boxes they're very tight back here they tend to be very shoulder dominant and rounded so keeping that mobility and range of motion through here with reaches like that and allowing those scaps to slide is is key for uh keeping the injuries off yeah and making sure you're still explosive too uh next one we just going to go into some leg swings so you can kind of get a little bit of shoulder into it and what I like to do with these is kind of like an arm swing and again it's just opposite hand opposite foot and alternating and kind of circle it around just trying to kick your hand basically now if you range of motion in your hand strings which for a lot of people is not great you can start off nice and short and gradually build up through like 10 15 maybe even 20 reps on these and then try and increase that range of motion so that was going to be next question how long should you do each exercise for how many reps or do you just do it for like what I would do was like 10 15 seconds either side and move on whatever feels good yeah maybe like 15 20 seconds maybe 30 seconds each one um I like to make if you're going by reps make sure you're evening out each side so five right five left um to be8 to 10 reps is good on each of these right yeah so a couple more uh for for lower body to Target the gr area in the hips uh we're going to stabilizing again single leg and we're going to try and think about keep getting the grind at a right angle and pulling that knee nice and high and you should just feel a little stretch through the hips and then it's good for your balance too balance is a key component for boxing so we're just kind of getting that brain fired up into one leg and opening up the hip and grind area a little bit and again just five to 10 reps on each side is good and just trying to get that nice and high you kind of feel the outside of the hips inside of the groin that area tends to get really tired with athletes as well so it's good to open that up and then the last one we're going to do is just some lateral movement again if you think about boxing if you're trying to Circle a ring lateral movement all the time it's requiring the outside of the glutes and the outside of the feet to work so what I like to do for those is just a lateral lunge so you're going to kind of start with your feet narrow step out nice and wide and kind of sit back into the hip if I turn this way you see the angle we're not going into the knee like this we're sitting back into the hip getting that glute to Fire and from there we're going to drive out and drive that knee up and again you can do like five to 10 reps on each side and what that's doing with that knee drive at the top again is getting you to balance and stabilize and tighten up that core whil it's also getting a little bit of range of motion through that hip flexor as well so all of this stuff is is dynamic because it's not just focusing on one specific area we're doing multiple things at once getting balance fired up getting glutes hips core everything's which working together which ultimately is firing this up your brain which is the most important thing in all of this so yeah with the balance and all of these different warmup exercises that's really making you think and it's challeng you challenging you a little bit as well yeah it's warming up the brain yep and just generally building your athleticism if you can control your body like this stuff with ease uh your boxing is going to only get better all right so in this next section we're going to focus on uh the upper body so we're actually going to be on the floor to start getting the uh upper body awake so you can just J drop to your knees right so uh all fours basically and then what we're going to try and do this is called thread needle or thread the needle so what he's going to try and do is get his arm under and through his body and we're going to keep that Palm up and he's trying to get as far through as he can and then just straight back through to the other side and with these you can go pretty quick so he just moving through so kind of holding it for a half second and then right back through to the side and what we're doing here is getting all that rotation to the upper body uh upper back lower back increasing the range of motion through the lats as well and just getting that rotation through the spine which is key cuz this is yeah sorry this is actually a warm-up exercise that I never did as a fighter but I think it's one of the most important things as a fighter it's when when you try this getting your shoulder all the way at the floor you'll feel just how good it it is and you'll see the benefits of it straight away I wish I knew this when I was fighting and I would have won an Olympic gold medal rather than the bronze totally and yeah your goal with these is to get your hand as far through as you can and the bottom of the that shoulder on the ground right so like I mentioned previously range of motion through that area in the back right here is a is a key component for boxes and that's a really good one and if you think when we're punching what's the upper body doing it's rotating right rotating so it's just creating that same movement pattern and and getting everything opened up back there uh the next one we're going to do from the same position you're going to have one hand on the ground one hand on the back of your head so we'll start left side left down on the back of the head what we're trying to do here is get this uh top elbow down to the other elbow so we're coming all the way down and then he's going to rotate up and try and get that as high as he can and really open up the front of the shoulder and the armpit area whilst again getting that rotation through the back too and you exhale as you come out inhale on the way down and again five to 10 reps each side is good and you can probably go a little quicker on these two cuz by this stage the heart rate is up we're in it a little bit more so things can start to pick up in speed a little bit as well yeah perfect and you don't want to hold this you just want to keep that body moving as well yep and just trying to get as high as you can so two really good ones there for thoracic rotation and opening up the shoulders in the front and that whole armpit area all right so we're back on the feet continuing the upper body warm up so with this one for tricep Kickback what we're going to try and do is touch the back of the neck or the spine area with the fingertips and kind of drive it back with some speed and what we're doing here is getting a stretch through those triceps back of the arms which is engaged in every single punch so we're just trying to get that tricep muscle to kind of start fire in them would you twist your feet on this yeah you can make it full body pivot the feet turn into it a little bit as well so yeah the more the more you can incorporate your full body into these uh specific movement patterns the better it's going to be rather than just kind of standing here doing this you know like make everything down turn the feet turn the hips exactly and again five to 10 reps each on on each side right there next one we're going to go back to that hinge position right here hips back hamstrings loaded group the floor with the feet as well it's going to get those glutes fired up and just going to punch across and really drive down as you feel a slight stretch to the back fully extend the arms nice and sharp with this just kind of get introducing that punching pattern um in a hinge position just that rotational movement U the more rotational movements you have in these warm-ups the better it's going to be um and then the last one um boxes tends up a lot of inflammation and tightness in the elbow area from you know from punching and and overuse in this area so with this one we're just going to go back on the toes get that down and then I like to just shake it out and kind of circle create like a big circle at the elbow and you want to do a lot of reps with each like 10 15 20 reps each side nice quick relax everything let that blood flow get right through to the fingers both whe forward and back circles in circles out and just creating that getting that tension out of that elbow area too again it's making you think and then another one what you could do I've just thought of there one forward one back I can't do that that elbow as well the bottom of the TR which we just opened up right here so that then where the tricep finishes in that elbow it's just again just an extension of that whole area right there so yeah just good now the triceps should be awake and elbow hands and elbow should be feeling great so moving on to the full body section this is the world's greater stretch it's commonly referred to as the world's greatest stretch for a reason because it feels amazing and it it opens up the entire body and it's great for anything that you're doing boxing running whatever it might be this is the number one stretch right here it's definitely my favorite that everything yeah so we're going to start in a push-up position in a high plank so hands right under the shoulders feet can be a little bit wider just to get that stability first now the first step here we're going to start left side he's going to step his Left Foot Right Up by the left hand right here you can drop the back knee on the ground from there yep and then left arms are going to come out and then just rotate all the way back as far as you can keeping the arms straight and you see that position right there the hips opened up the shoulders are opened up the rib cage is opened up and the key right here is just to breathe right so as he goes back so switch now we go right side step right in the goal is to get the foot right by the hand as he rotates he going to Exhale right and get that that uh that out breath right there yeah and then keep it going and we can go a little quicker onne too that's it and you want to look at your hand as well right follow the hand you're getting that neck rotation in there too what I like to do you can put the back knee on the ground too if you want what if if you put the back KNE on the ground it's going to switch that back hip flexor off if you want a deeper stretch to that back hip flexor you can keep off the ground like Tony was doing um and what I like to do with these as well is put a little calf stretch in so we're getting those calves fired up we're on our toes the whole time in boxing so what you can do is you can just kind of step into it drop your back knee rotate and then when you switch just kind of pedal out the calves a little bit and then come back in just makes it a little bit more even more full body than than what it is but there's your world great and stretch feels amazing right yeah and then we can advance that a little bit more and we can talk about this by make the the worlds create a stretch even better by dropping this elbow right and now when I drop this elbow I'm going to show you from this side yeah drop this elbow now I'm stretching even more than the full body from there as soon as he drops the elbow that IT band it's called which attaches the hip and the knee right down side the leg is getting uh opened up as well yeah so drop on that just this here is a great stretch Y and then we're twisting and putting everything into it and then the little yeah we just we've just made the world get to stretch even better look at that all right so continuing uh on with the full body section the next two we're going to start getting into a little bit more um Advanced this is um going to be a reverse lunge with some upper body rotation so we're firing up glutes quads lower body core we're getting rotation in there so what we're doing here is we're stepping back he's going to try and keep both knees at a right angle as he drops sitting into the hips drop drop drop right core tight and then I'm just going to ask ask him to rotate and kind of follow your hands with your eyes too imagine you trying to put your hands in into where your lower back is yeah I love this yeah so what he's doing is getting that pushing movement through the the lunge so the whole foots on the ground we're getting those glutes activated which are your power muscles the glutes is the biggest muscle in the body and that's going to generate your Force for your punches so getting glutes and lower body fire UPS key keeping that core tight now we're getting abs involved so he's notice how he's rotating over the front leg so he's stepping back with the left um rotating to the right stepping back to the right rotating to the left so there's a good one there to continue that that rotation through the spine getting the core fired up whilst also loading up the legs glutes uh quads thighs all at the same time too and again it's just good for balance cuz it's it's it's unilateral it's on one leg so it's just getting that brain to start working on the balance a little bit all right so so the next one in the full body section is kind of for movements rolled into one floor what I like about this is we talked in the beginning about getting the nervous system fired up getting your your brain connected to your body this is amazing for that because you got to really focus on your balance and your movement patterns and what we're trying to do here is just develop uh your hinge your push your range of motion through your shoulders and your back so again just full body so what we're going to start with is a hinge pattern and it's on one leg right so we're going to stabilize on the left side we're going to hinge which means we're going to push the hip back and we're going to lift that back leg out so we stabilize on one leg and we're going to reach as far as we can reach as far as you can with both arms right now core is fired up he's working on balance and stability in the lower body from there I'm going ask him to hinge back extend the hips Drive the knee up he's going to pull and hug that knee in towards his chest now with that right leg lunge forward sit into the lunge and then reach overhead and keeping that rib cage down as you reach your so getting those shoulders opened up increasing the rung of motion through the shoulders and the arms whilst working on uh lower body stability too so hinge back reach now he's going to knee pull on the left as he extend extends the right hip through knee pull nice and high getting that little glute stretch right there lunge through getting into that glute again and opening up the shoulders right now maybe five reps on each side and you can feel straight away look how much he's trying to concentrate right here on the balanced movement pattern getting those scaps to rotate through glutes core glutes and quads shoulders reaching and again just make sure you're breathing through this as well as you're hinging and going through it make sure you brething patterns on point yeah I just want to see this is the first time I've ever done this and it's really good but you see that I was losing me balance and I kept trying and kept trying like anything the more you practice the better you're going to get it so don't get disarmed if you if you like this hold hold the wall it's fine Hold the Wall get used to it and then and then try and build up yeah and then build up and slowly improve that's what we want from this from my YouTube channel I want you to improve and this is how you improve slowly because you can't do it like Glenn you know don't worry about it so so a couple of things on on this specific flow as well I noticed when you finished you only did like two or three reps each side your heart rate was my heart rate flying you were concentrating on your balance and getting it right and not falling over and being in the right positions so because you're concentrating more you your body is saying like I need more oxygen to concentrate to pull it up so that's getting that raise effect out it too sometimes we think we've got to do this and move around fast to get the heart rate up but sometimes it's the slower more difficult movements that also get the heart as well but what this is doing this is just great for building your just your general athleticism being able to hinge push reach all that stuff in one floor like this is going to make you better athletically now the better you are athletically the better you're going to be at boxing and it's as simple as that really the better athlete you are the better boxer you're going to be you know we look at the the best world champions right now like Canelo and the modern world champions they're like Elite Supreme athletes and they this stuff just comes easy for them and that's kind of my attitude towards like warm-ups and training for boxing is like let's develop athleticism then your boxing is going to be even better traditionally it's been old school right right yeah boxes have been good athletes great athletes but now they're like next level Next Level and you look at someone like the ukrainians lomachenko or you usick they they've got balls and they're juggling while they're on the feet and doing all sorts of crazy stuff cuz what this is this is kind of doing not that in depth but this is kind of working the brain and getting your brain switched on which again is super important getting your brain connect to your body so you can do anything you want right the next section we're going to focus on the core and the shoulders right probably the the two most important areas for for boxing right shoulder endurance uh key to be able to keep punching and firing those power shots and and explosive punches and then obviously your core uh is involved if the core is not involved or engaged we're not going to generate power from the punches I'm supering all these videos talking about engaging that core to maximum power and then of course if you go into a sparring session having that fighted up and awake and being able to tense it for being able to take body shots and impact and all that stuff again key so what we're going to do is we're going to go back to the floor three plank variations right here and what I like why I like planks in a warmup is it also it's it's getting the wrists Fired Up Get creating that tension in the hands and wrists and getting all those small ligaments joints tend they're ready for the impact of the punches so whenever you're in a plank think about pushing your hands into the ground and create tension right so shoulders right over the hands the first one we're going to do is just some shoulder Taps he's going to touch his left shoulder with right hand and then uh left shoulder the right hand now if you feel yourself rocking in your hips and your lower back just widen up your stance a little bit more push right back into the heels give yourself a good base in the feet and then the goal here is to try and keep that lower back still right now you can do this for like 15 20 seconds and if you've got good core string you could probably get longer than that but again we're just warm it up so 10 to 15 seconds is good and you want a nice quick speed on these just to kind of get those fast switch muscles firing in the arms and again we're just stabilizing through that core that's number one and what I like to think of when doing this is I see this to people if I'm training them is if you think you've got a cup of coffee on your back and you know you if you're doing this the cup of coffee fell off cuz this is a common mistake Glen you'll agree like this you need to keep these hips as still as possible like I can put the glove on your back try not to let it fall off perfect so there is a good test of your your core stability right there is just you can put something on your back and try not to let it fall off the second plank variation again uh we've talked about this multiple times in this video is getting those lats and shoulders stretched out so from the plank position we're just going to reach through keeping that Palm in so there that alternating reach letting the biceps slide right past the head keeping the Palm in and again just going to put this glove right here as you lift the arm off the ground try not to let it fall off see how he backed perfectly flat nice and still that's good for to all right so the third plank variation we're going to do is just to design to get the obliques again a key muscle uh for for your punch power and getting that uh aw before we go into a boxing session back to that plank position this time we're going to drive the knee across to the Elbow now a couple of things you can do with this we're going to start with the feet a little bit narrower than what we had before and we're going to twist that lower back into it so now we're actually looking for maximum rotation the first two planks variations we didn't want any rotation we were fighting that now we're trying to actually twist and drive that knee across and what I like to cue people on this is think about trying to get the knee outside of the elbow if you can really twisting across keeping that core tight and exhaling every time you drive the knee across what another good one right here is you can kind of hold it for a second too just to get a little bit more activation out so you can drive it up hold it for a second or two bring it back hold it for a second or two you should feel those obliques light up as well so the last section is the plyometric section what does Plyometrics mean it basically just means you're making something Dynamic where your feet are coming off the ground the most basic example is running that's a Ply electric exercise so what we're going to try and do here is get the fast switch muscles in the legs fired up getting things a little bit faster getting the heart rate a little bit more so we're ready to be explosive as soon as we get on the heavy bike or in the ring whatever it is so the first one we're going to do is um it's called karaoke or crossover steps so we're going to go one foot over one foot back and repeat that on both sides so we'll just looking for maximum hip rotation getting his hips turning getting the fast muscles in the lower body working and you want this nice and quick and just keep switching Direction whatever space you've got just getting that that rotation in with some speed as well the next one is going to be a runner skip so with this one we're going to drive the left knee up the right arm up right and then right arm left knee and then just skipping it as we go and traveling forward driving those knees up and just getting a little bit of upper body involved as well Tex me text me all right turn it around going that way oh see still for other way other direction same thing exactly and big about pushing the foot down and driving the knee up as well so quick off the floor you want as minimal contact with the ground as possible um next one we're going to go lateral high knee so again lateral movement think about boxing we need that lateral movement be able to move side to side uh with ease so the next one which is going to be high knees you can start in place jogging on the spot make sure you're using the arms think about switching your shoulders with your thumbs and just slowly traveling across to your right breathing nice and slow and switch and rest and you can probably do two or three on each side of that one and again we're trying to be nice and explosive and fast whilst keeping that breathing under control uh next one forward and back just heel Flix on and off the floor as quick as you can and trying to get your heels to hit your butt on the and then same thing go last one perfect uh last one we're going to do for this uh petric section is just a side skip so kind of kicking the feet together a little bit two or three steps either side at the end of each step one big punch right across the body and then switch right so we got quick feet punch and reach and then quick punch and reach again 20 30 seconds on that there yeah and then there's your petric section just a few examples of how you can add that in and I usually like to do them right at the end of all the Rays activate mobilize and that's your potentiation right there just to get those fast tck muscles fired so basically we went through a lot of stuff right there and we brought it down for you explaining H not just how to do but why we do it as well so coming up next you know like we mentioned at the beginning we should have a 10 15 maybe 20 minute warm up so they can easily break that stuff down and get into it that way right yeah totally uh we've got all the sections for you there you can try and follow it along and again uh if you're going for time 20 30 seconds on each one uh if you're going for reps uh 8 to 10 reps each side uh yeah enjoy it give me your feedback as go it's not go wa the left hook the body this is one of my favorite punches if not my favorite punch in boxing I used to love form this punch I used to put so many people on their backs by hitting them with the lead hook to the body and on this video and going to show you exactly how I had success with this punch to win so many fights stop so many people in sporing and give you all the tips and tricks you need so the next time you're in the gym you can practice on the lead hook to the body and get it as good as mine so the lead hook to the body there's a couple of ways to throw this punch now throwing this punch and Landing this punch is two completely different things if you think about I've got an opponent in front of me if I'm here I slip he's going to see that coming so to land up punch H you've got to really make him think that you're not going to throw it the best body punches are the body punches that your opponent does never see and if I'm in front of you and I'm throwing the body punch like this bom anyone can see that coming so at the end I'm going to tell you a little tip to be able to deal with that and be able to make sure you can land that punch every time but for now I just want to get into the techniques of it and and how to throw it there's a couple ways of throwing it you know the first way the traditional way is by leaning forward and then whipping it in now when I'm leaning forward I'm putting the Weir to my front foot so I'm here I've leaned forward look where the weight is it's on the front leg there look where the back heel is the back heel is off the ground there because now what I'm doing I'm loading up to blast that punch in now unlike the hook to the head when you throw that and you're in this position you'll drop your back heel and transfer the weight to get the power to the head but it's not the head so we don't really want to have the back heel off the ground and then bring this back cuz it leaves you wide open you know from here and we don't want to be wide open when we never want to be wide open right so we never want to drop the back heel yeah chin caught that a right hand so we want to keep our hands up we've slipped the back heel is off the ground what we're going to do we're going to rotate the front hip and this is where the power is here W this is going to get the power in that body shot so I'm here I'll do it slowly see I'm rotating the front hip the front foot is still kind of stuck to the floor the back heel does rotate a little bit as if I'm squishing that bug because that helps me bring my hip around my back my back hip around not just concentrate on the front hip here concentrate on the back hip if I concentrate on the back hip one one no but we've got to keep our chin down keep your back hand up so watch this here the back hip's going to turn and I'm kind of squishing that bug on the floor I'll show you from this side here so I'm here I've Twisted forward my hips are kind of parall parallel the back heels off the ground and I'm going to twist this hip and kind of Squish that bug keeping the heel off the ground as I do it and this is where the power comes from from here yeah so here we go and you're seeing there the power and I want to bring my arm with me it's not this and then the arm it's at the same time so when the foot's moving one one that punch is coming out and that's where the power comes from so again here and you can see in the power there I don't want to exaggerate this door I see when I teach this and I'll see people then they'll be like like some sort of Elvis Presley dancing we don't want to be doing Elvis Presley dancing in boxing just a slight one one there look you see that and that's where the power is here yeah hard hard punch right there now as I mentioned you want to have your back hand up by your fist and you don't want to bring your lead hand off your fist too early so I'll see when people will do a a slip they might bring this down and then go it's too late keeping your late hand on your face while you've slipped there and then as you twist then it comes off so I'm so I'm here I might do a jab slip boom there and when you're practicing this punch a couple of things you know don't look for Power every time look for technique if you're looking for technique you're going to have we more success in it that's the first thing the next thing is when you are starting to look for Power try and punch through the bag don't like bounce your hand off like this if you punch through and drive through the Pug your power will increase but again we do want to look for Power every time work on that technique next thing thinking about your non-p punching hand when you're doing this a huge common mistake is this yeah can you see that where's this boom I'm finished I'm knocked out yeah keep this up by your face elbow tight in there and again last thing I want to mention it one more time don't bring your hand away from your face too early so it's not warm one keep it on your face like that and that right there is a pretty perfect lead hook to the body but like I said if you're in there with someone with experience and you're lean over boom and throw that hook you're not going to land you're they're going to see that coming a mile away and right now I'm going to give you my little secret that really helped me me have success with this and when you do this and you're going to try this I guarantee you you're going to have loads of success and you going to come back to this video and comment and say Tony that was amazing I've just dropped someone in sparing for the first time with this body punch technique that you've just showed us so for this one I'm going to jump on this side of the bag so you can see remember what I said if I'm in some in there with someone who's experienced even if they're not experienced and I'm here and I slip they've seen the slip and you know they've blocked that punch but if I remove remove the slip Yes you heard that right if I remove the slip and then throw the body shot you're not going to see the body shot coming now you're probably thinking well how are you supposed to throw a body shot without slipping and that's kind of it but a bit better now I want you to think about this if I'm inside I'm here with with someone up close right and I throw this body shot here that right there I didn't slip I didn't transfer anywh I didn't do any of this fancy El stuff when we back foot but I got enough power in the punch to hurt someone to put someone away so all I did here I'm here through it but I want to go one step further with this and show you one more little trick that you know I love with this and what that is is touch upstairs if I'm inside with someone let's just say my guy is here and we're up close every fight gets up close every Spa in session gets up close you can even practice this on your bag as well I did it all the time practice on the bag all the time I'm up close touching if I'm punching him up there where's his elbows going to be where's his hands going to be if someone's punching me my hands are going to come up if I've got got experience which I have I'll come up but I'll try and block my body as well most guys won't expect this Punch Coming they'll definitely not see it coming so I'm hereo see that again what I did there I did a one two hook two bom body shot now yes coaches don't teach this coaches don't know this well not not all coaches I apologize if you're coaching you do teach this but start teaching it watch this again excellent body punch right there will finish someone off if you learn how to recover correctly from your training sessions you will be able to do more in your next session and the more you do in the gym the better you get and on this video I'm going to give you seven different recovery methods to do exactly that so after a hard training session you go back to the gym the next year you're going to be better than you were the previous year rather than being stiff and not feeling up to the session with low energy you want to have lots of energy and feel great and rare and to go for that session cooling down stretching and decompressing is key now you might do a little bit of this stuff you know and then out the gym talking to your mates texting while you're doing a check on your Instagram no no no no no no no that is wrong you need to do a real good cool down some light stretch in your full body and then totally decompressing lying down close your eyes deep breaths try and get a moment of Silent now I know it can be hard in a boxing gym but really just lie there with your eyes closed and breathe for a couple of minutes really letting your body decompress you've just put your body through a lot in that hard session now let your body relax give it a few minutes of just lying there and chilling out and decompressing and that along with the stretching after the session will really help your recovery for your next session the next day I see it weird too many times and guys I'm going to not going to lie I used to do this as well where I would just Co get in the car after the training session after I finish me abs and I will be gone and and that was it and then the next day I be oh your back's stiff oh your shoulders are stiff and I'm I'm sure that you've done this as well but no when you lie down decompress it's a game changer I guarantee that now let's move on to number six resting with sleep now this is this is huge now let's talk about resting where when I talk about resting I don't mean going to the shop with your friends going shopping mooching around the mall or you know having to get a basketball or a game of football that's not resting if you can rest get your feet up in between in between training now I was blessed enough that I was a full-time professional boxer and I could do this I would have my feet up I would play on the PlayStation in between training sessions letting my body recover correctly I wouldn't be going around my friend's house want the shopping centers or going out on a night out and and not drinking that's not letting your body recover if you want to be elite you need to rest and then moving on to sleep sleep is so so important sleep is something something that I've learned about since I've retired from boxing I wish I knew more about this when I was boxing because there's so many benefits to sleeping when you're asleep in a deep sleep your brain is recovering when you sleep your brain cells go to work when you're asleep it stores new information it gets through the toxic waste and it helps your full body recover while you are asleep so it's important that you do that let's move on to number five your diet and hydration oh my goodness this is super important you want to be hydrated all the time and one thing that I recommend is these and I'm going just see because than my friend's company this is Hydro Tech instant from honor and this right here you just pour it into your bottle of water Shake It Up and drink it and it's full of electrolytes putting the salts back into your body that you lose when you sweat and I used to use a hydration drink similar to this when I was fighting I would have this during my training session and after the training session as well because if you like me you sweat a lot through your session it's not just water that's coming out of your body it's all your salts and electrolytes as well so you want to replace them and replace them by using supplements like this there's also amino acids that you want to get into your body 20 to 40 minutes straight after your session this really helps with your immunity and helps rebuild your muscles and all that good stuff now the other thing that you can get is creatine I'm sure you've heard of creatine and it's not just for big strong bodybuilders it's for everyone to help muscle repair and help endurance as well massage massage is great for recovery but another the type massage you might think where you might have someone stepping on your back one of them tie massages and prober bouncing or getting the elbows stuck in there no I'm talking about a soft tissue massage not a deep tissue massage soft tissue is going to really help the blood flowing into the muscles that need it to recover so if you can get a soft tissue massage after a session you will really feel the benefits of that moving on number three which is training what Tony training how do you trainer be recover well let me tell you this my friend low anabolic training is going to help the blood flow back through your body to help you recover yes it really is now I don't mean doing a hard intensity session a hit class anything like that because no that's just going to make you worse I'm talking about a low anabolic training session now this is low in intensity no more than 50% of your maximum heart rate you might go for a 5 10 minute jog a fast walk you know a little bit of light shadow box and just getting the blood thown through your muscles yeah that is huge now let's just see you've done a training session one day and the next day you are you know just can't move your stiff and all that do a very light session I'm talking this piece here where yeah you're just getting out getting that blood flowing through your body yeah that right there will really help you a lot now you might be thinking it's stupid but no I guarantee you that will help get the blood FL through the body and it'll prevent that lactic acid from continuing to build up even more which we really don't want now moving on number two which is heat therapy which is getting in a SAA if you've got access to one now don't be getting in there for like an hour and sweating and all of them electrolytes that you just put back into your body from the hydrotech from on it have just G lost them all again no I mean getting there for about 20 minutes and moving around while you're in there as well this again is really going to help the blood flowing to the parts of the body that really need it helping get more oxygen to the blood which is crucial for Recovery if you can get access to a sauna yeah I would I would definitely recommend getting in there not after every single session but getting in there but that being said there is so many benefits to getting in the sauna five times a week I get in the sauna five times a week but now I'm not a professional athlete I don't have to focus so much on how I feel the very next day for training because I'm not but I tell you what a SAA really does help me with uh feeling good keeps my blood to me brain and also just feel a little bit more energy as well okay now moving on to the bad boy the big one the hardest thing that you will do to recover but by far the best thing you can do to recover now that is getting into an ice bath or a plunge pool I absolutely love these and since I've just gotten one from the cold plunge company I am kind of addicted to these things now what I used to use when I was boxing was this here it's a trash can and I go to the dollar store I'd get six bags of ice pour them in there big cold water and that really there was oh I couldn't stand that at the time now I've got the plunge from the cool plunge company and this is really helping me in everyday life it gives us more energy and some of the things that this cold plunge is great for it's been proven that ice baths can help muscle recovery after a hard workout they can prevent muscle soreness which we all get when we have had a hard workout they also boost your mental health and I've been a fan of cold showers as well if you ever ever felt down depressed anxiety getting under that cold shower can really make you feel better it gives you a real sense of achievement cuz you've just accomplished a task and when you're in a cold shower there's not much that you're breing and think of apart from I can't wait for this to end so and get out and similar to the ice bath although now I've learned to control me breathing and I've learn to enjoy the ice bath a lot more than I did when I was fighting it still really helps with your mental health now another big benefit of the ice bath cool punch what I'm really experienced now is it helps with sleep it really really does my sleep has never been better since the last two weeks I've been getting in the cool plunge every single day and the great thing about the cool plunge is I don't have to put ice in I just set it at a temperature that I want which is generally 40° Fahrenheit and I get in there for 15 to 20 minutes keeping me hands out which makes it a lot easier this heavy bag drill will not only make your heavy bag sessions more fun and exciting but also will make you better at boxing and all you need to do it is one of these hand wraps like this and obviously a heavy bag and I'm going to show you exactly how to do it how to get lots of benefits from this great drill so first things first is the setup you need the heavy bag and you need somewhere to tie the hand wraps as you seen I got the hand wraps from side to side here in my YouTube Studio I've got a microphone start there with a weight on the bottom and another microphone stand over this side so what I'm going to do I'm going to tie this on one side my head height very important you get it your head height and you can use anything you want as long as you can tie the hand WRA to it anything you want so there it's tied on now I'm going to come all the way around the heavy bag then I'm going to come to my second strap over here and there it's up to my head height because we're going to be rolling this so you want to be rolling underneath something that will be going through your head like a punch now what I'm going to do I'm going to show you how I get my gloves on really fast there just like that and I'm going to do a video showing you how to put the gloves on like that so make sure you subscribe to get that video anyway so now I've got the wrap up here and I'm ready to go I've done a full video showing you how to use the slip rope you should definitely watch that one next without the heavy bag it will make it easier for this drill but here we go so now on that video I show you I tell you about when you're rolling and stepping let's see if I'm rolling and stepping to my right the points that I can through is my left hand if I'm rolling and stepping to me left the punch I can through is the right hand now the key here is when your foot lands the punch lands that's going to get your weight behind the punch and make it even stronger so again I'm going to step as my foot lands I'm going to do it slow motion Boom the punch lands and I'm going to bring that foot here I'm going to step to my left throw me right boom and this is perfect if you think like there's a Punch coming at you now if you think the opponent is throwing a left hook I've roll that left hook and throw my left hook to the body it's great to practice that but now what we can do we're going to move forwards and backwards and now you don't just have to throw them hooks with the steps there's other punches you can throw but you want to stick to that rule of thumb let right foot lands left punch lands left foot lands Right Punch lands I can throw a jab to the body straight across the body and now I'm not only going to be doing body punches with this now I can also throw me punches High I'm here and then I can moving all the way around now of around the bag on this side I box the bag as I would do normally just using this to slip under yeah yes and as you can see there this is making the heavy bag more fun more exciting now let's talk about some advanced stuff that you can do with this two different things one thing is I can be out of range I can throw my punches here and move forward yeah because now what I'm doing doing now I can move I'm move forwards and backwards so I'm Shadow Boxing I'm here cuz with this I can get used to Stepping forwards and backwards while I'm punching and then when I'm inside and then not going to rule rather than standing there with this just like you know that's one thing that I can do now the other thing you can do to make this way more advanced and way more fun is tie your hand wrap from this side to that side and from this side to that side now you've got four different lines now you can move around the bag as you're bobbing and weaving and if I had the ability to do it in here I would do a cross it does make it a lot better the cross to the body is a fantastic shot but it's pretty difficult to throw whether you're just doing it on the bag or inspiring it in fights but after watching this video I'm going to give you some great things to work on the next time you're in the gym so you can perfect this great punch to the body I'm going to tell you why you should be thrown it as well this is a Hard Punch just to throw on its own as I've mentioned on my previous videos the easiest and best punch to throw to land is the jab the jab is look it's closer to my opponent so it's got less distance to travel compared to the Cross but now we're talking about the cross to the body which is got even more distance to travel cuz it's not just traveling from A to B now it's traveling from A to B is in body a a to body so it's traveling from here to here so we've got a little bit more distance to travel so it is a harder punch to execute if you're leading off with it because what you've got to do as well when you're throwing this correctly you've got to drop your levels it's hard to throw across to the body like this I've really got to drop my knees and turn my hips and throw it like that so when you throwing this cross to the body you're doing five things at the same time see if you can see what five things are what is the five things that I'm doing again so here the are I am bending my knees to lower the levels I am turning me hips to transfer the weight into the punch I'm actually throwing the punch I am exhaling staying relaxed so I'm not getting too tight and the last thing I'm doing is I'm protecting my face with the non- punching hand them five things there here it is again so doing them five things is helping you get power into the punch here straight on and what I'm doing here I'm keeping my head on the Center Line we can take it off and I'll show you that method in a second but we keeping our head on the center line so it's like a cross to the head but we cross into the body so that was the basic way now I'm going to show you a more advanced way of throwing across the body taking my head off the center line so let's just say if we're countering across if someone's thrown across at me but when I do it this way I want to step my lead foot out and take me head off the center line so I just say here I got a line in between me feet this is the line where have punches coming straight at me I'm going to take my head off that line with the step and then throw that punch now practicing that advanced we on the heavy bag key is here is make sure your front foot lands the same time as your punch and because you're stepping you're getting more we behind the punch and that's going to increase the power yeah you see the bag swinging there how much power I got into that punch so like I said at the beginning it's hard to land this on its own you've got to set it up so when you're setting up you can set it up with punches to the head I might be throwing one two then throw if I'm throwing punches to the Head he's not going to expect that cross to the body if you're throw one to the Head he's going to expect one to the Head switch it up throw that one to the Head one to the Head then then blast that one into the body that sneaky one into the body the best body punches that land and the ones that's hurt people are the body punches that they don't expect other things you can be do when to practice this in Spar I just on the heavy bag you can get up close you can work inside the SHP punches there take a step back wow and then throw that body shot when you take a step back an opponent will expect you to be moving back moving back but if you just take that step back one put the wheel on the back foot so you can explode and blast that cross in great shot again I'm here getting a lot of power in that so yeah Landing this punch it's all about the setup again it's so hard to be here here and then just throwing that because you will feel open but if I'm here I'm here I'm playing with this left hand playing with the right hand here yes great one so how can we use this cross to the body to set up other punches well if you think about it if I'm throwing this cross to the body what's that person's reaction W hands are coming down leaves them open for head punches but you know we've got to really commit with that punch the body if I'm here and I'm just like here they're not going to believe that and it's leaving US Open you've got to really commit to that punch the body when I see a commit I mean go for it with power so they've got to block it if I'm doing this I'm taking them all day right so I've got to I've got to go for it so a great set of punch is blasting them with the left hook so I threw a jab threw a jab cross to the body with power blasting that left hook to the head and this is a perfect combination if you're putting someone on the back foot against the ropes so think about it I've got my opponent I'm kind of backing him up with that jab moving forward he's moving back I might throw a little fast one to he's still not expecting that cross to the body but then I'm going to throw it hard and fast followed by the hook to the head so I'm here and he's not expecting that and that's how you can set up all shots with this cross it doesn't have to be the hook it could be a cross to the body then across to the Head it could be a cross the body right hook way more advanced it could be a cross the body lead hook to the body and that's a great one as well wo great combinations the jab to the body as you're seeing there that was a pretty powerful shot and the way I got power into that was by stepping and getting my weight behind it I'm going to talk about that in a second but first I want to talk about when will you throw this jab of the body cuz if I'm in the ring with you and you throw the jab of the body up me I can see you're open for the cross over the top look at this I threw it to you look I'm wide open for that overhand right so it does make me feel pretty vulnerable when I do throw this punch and that's the reason why people don't throw it because you you feel wide open when you are throwing it but when you start throwing it correctly like I'm going to show you with speed and accuracy that is when you're going to have a ton of success with it for example when I was throwing the jab to the body when I was in fights I used to think about me defense before I threw that because I know I'm open for that right hand over the top so I would make sure I'm not going to get caught with that punch and if you're expecting a Punch coming at you the chances are you'll not get caught with it so what I mean by that I'm here I'm out of range I would go for Speed rather than power like I showed you earlier on I'm here and I'm out so you see that again Watch Me feet I'm in and I'm out I'm out of range I'm stepping in range and I'm stepping straight back out it's faster like that and that's going to really confuse him especially if you're doing what you should be doing which is throwing Jabs to the head I'm jabbing to the head I'm moving around with th that nice jab the head I'm moving around then I might feel the jab the head and go to the body which is another way to have Success With It think if you're not throwing any jab to the body he's not going to expect the jab to the body throw jab to the Head throw jab the head to jab the head his hands going to come up the block step in with that jab to the body now when you do this throughout a fight or a spawn session multiple times I'm up I'm down I'm up I'm down he doesn't know what's going to come he doesn't know what to expect especially if you're throwing other punches inside throwing the hooks your punch variation is high so when you are one that J the body you want to step with it if I step with it and think about speed the speed of my step is going to get the punch faster so I'm here I'm here and again you've got to be really fast with it yeah you see the speed there that was a fast jab to the body now why would we throw this punch again like I said it's great to throw to keep him thinking but this is an amazing setup shot and I'm going to show you a clip in a second but what I used to love to do I would throw that jab the body moving around throw that jab the body moving around feeling that jab the body whipping in that big left hook and it looks like this so I'm here jab the body jab the body he thinks I'm going to throw another jab the body realistic F because I'm stepping and I'm moving and my eyes are looking at his body big left hook to the Head now that right there is a key to this is when you are fting a jab to the body you've got to do everything that you would do as if you were thrown the body punch if I'm thrown the body punch I'll look at the body I'll really exaggerated so I'm one or two steps ahead of him so I'm here I look at the body I throw the punch I'm here I'm here look at the body throw the punch I'm here I'm here look at the body feel the punch bum blast that big left hook okay now I'm going to show you a world champion doing this and talk all about his setup and how he knocked out another me and Fighter by using the jab of the body world champion is Canelo Alvarez and he's fighting my friend Amia KH and what he was doing for most of the fight he was doing what I said thr the jab the head throwing the JB the body throwing the one two the head throwing the jab the body throwing the jab the head throwing the jab the body they keep doing this throughout the fight and I think it was the fifth round where you know Amia was so used to that jab of the body coming Canelo fed the jab the body Amia KH come out to try and block it and from there the rest is history and it was good night here is the clip tricky [Applause] drop your fighting a taller bigger guy can be hard intimidating and they've definitely got the advantage over you but on this video I'm going to give you some tips next time you're inpiring with the taller guy that you can do the next time you're in the session with him so you can have success and you can take away his Advantage which is his reach okay first things first now let's just see Jims is taller than me and I'm in sporum with him he's advant AG is his long job let's just see his job's there my job's there his arms is longer than mine so if he's using his boxing correctly and he's advantages correctly he's jabbing and trying to move off now I understand that every boxer is different you'll get some taller guys who come forward who like to fight who work the body you get some tall guys who work on the back foot who counter punches you get some who are South Paws who like to F and lead off and then counter punch all styles are different so it's kind of not one size fits all but most commonly the guy who is taller than you is an orthodox fighter and most commonly he will be using these long punches I'm using these footwork to get out of the way right that's what most tall Fighters do so we're going to work on against that guy so I've got to get my feet closer to him to be able to land this because here I can't he can land but I can't land right getting my feet closer boom to land them punches now this is easier said than done because if I'm in with a good tall guy as soon as I step forward boom he's going to plant that jaob straight in me face so when I am in with a taller guy what I like to do is keep my head moving when I'm trying to push him back and get him on the ropes I'm here and I'm keeping my head moving now if you think about it you're standing in front of me and I'm coming forward like this it's a lot harder for you to hit me I'm a moving Target I'm not just standing there like a Sitting Duck so I'm pushing you back but moving my head at the same time and also on top of that I want to be feeding them with their feet so I feing with my feet he'll probably throw that jab cuz he thinks I'm going to try and cut the distance down so I'm here feeling with the feet he throws that jab again I'm here feel with the feet he throws that jab now I know he's going to throw that jab when I go in there so what I'm going to do I'm going to Fe with the feet wait for that jab to come out and then I'm going to counter that jab with the overhand right but I'm going to get my feet in closer so this is all about the footwork these fees with the feet so I'm here I'm here I'm here feeling with the feet one for the jab and then I can get in get my feet closer and then I can go to work and do what I want to do and get him where I want to get him so that's one way and get inside by F and him thr that job now that last point that I give where he throws the job that counter goes out the window and this is what will tend to happen I'll be here I'll fil him with the feet he goes back now what do I do now I'm out of range and that didn't work so now we go onto the second game plan which is thrown my favorite combination to throw when I'm cutting the distance down and that combination is a one to one and of course I'm throwing the punches chances are he's not going to throw the punch at the very same time he's going to move back so I throw a one two one I throw them punches and I've cut the distance right down so I just want to show you right now how much distance I can cover in such a short period of time by throwing that one two1 so I'm here you see that I've traveled all the way across this room here from that one two1 so I can cut the distance down very fast with this combination I've done a full video talking about this combination you should definitely click the link below and watch this video next about getting your opponent to the r and then you can go to work so now I'm going to throw that one two one and now I'm inside now I can go to work on that body and then go to work on the head and this is a great thing to do when you've got them up against the rub so they're there now I've got them in the corner and then I can to do what I want to do and try to beat the out of them and that right there is the best combination you can do for clausing the distance and let's just see we try to do that in the middle of the ring and he keeps going back what can I do I can keep throwing punches I can turn that one two one into a one two one one2 one2 yes it's a long one but if I keep throwing them long punches so it's a one two one one two one two and then I've pushed them all the way to the other side of the ring and getting them where I want them now obviously when you're doing this I did a slow there but you want to keep your chin down and really go for Speed with these punches getting keeping your feet underneath you the other things that you can do which is a lot more difficult is slip and punch so let's just say I want to wait for James to throw a punch I might Fain to try and get him to throw that punch and he throws a jab I'm going to slip and step in with that jab to the body myself so I'm here waiting for him BM he's done it I'm there b there so this side what I can do I can step and throw the cross to the body then change the angle as well a lot more advanced so I'm here I've buom cross the body I've changed the angle and now I'm getting inside where I want to be but the key things for you to take away here keep moving your head and throwing them fence so you're not just a standing Target when you do that you will have success against a taller guy how do you roll a punch what punches should you be rolling on this video I'm going to talk all about this defense in boxing so the most common rule is rolling to your right out the way of that left hook there again let's break that down for you and the way I like to think about that is if you think of the letter U you're going to go down round and up you're rolling to your right when you're moving out the way of the left hook down round and Up Down Round And up now some common mistakes that I see I know Jim sees it all the time especially with newbies at the gym is this right James yeah and what I did there is this oh my eyes are on the ground Whoop I'm wobbled I've got them wobbly legs we don't want to get them wobbly legs so make sure your eyes are staying up all the time and that's the same in boxing no matter what you're doing you always want to have your eyes facing forward your eyes should be on your opponent no matter where you are in the ring or even if you're train on the heavy bag your eyes should always be focusing on that heavy bag so we're rolling eyes facing up but you're keeping your chin down as well we never want to have our chin up as we rolling cuz again you're going to get them wobbly legs we don't want them wobbly legs another common mistake I'm sure we see is this where people are throw and think oh well it's fine I'm run out the way the punch but watch this if James throws a hook two and my hands are down War pop so you need to keep your hands up here yeah when you're rolling no matter if you're rolling left or right so to do this correctly you've got to think about the weight transfer you when you're rolling your weight on your front foot and you're rolling around putting your weight to your back foot because really you're going to be loading up your next punch which will be your cross I'm here and I'm transferring the weight to my back foot and from there I can throw that big Power cross so again I'm here now they have just rolled out the wheel of the lead hook now let's just see if if James is really trying to knock my head off he's really angry for us for some reason and he throws like two hooks then I can do a double roll which looks like this oh we really did go for there you see that again that right there is how you do it twice so what I'm going to do I'm going to go down round and Up Down Round And up and when you are doing a double roll make sure you do come up in between so we're not here here but we're going to be down Round Up Down Round Up and the reason why we've got to come up is let's just see it decides halfway through he's just going to throw one hook and I'm still down here I can't do anything from here so I'm going to roll I'm going to come up if he doesn't throw another punch I can come up and counter there but if he does I'm here I can see it coming w i can get out the way and come back there now what we can do to advance this is I can step with it so if James throws that lead hook I can roll and I can step now look at this I've changed the angle and come around the other side there which is great again I'm here changing that angle and also I can roll and step to the other side so if James is cut leading off with that right hook I can roll and step there and if you notice what I did there I stepped with my lead foot first slowly I'm underneath there and you can see the punch that body shot what he really doesn't like and then I'm can pivot out little bit more advanced so again I'm rolling pivoting out coming from a different angle right there so now I'm going to show you how to counter punch with the roll and James has got the body guard on because I want to be blasting them in the body okay so here now if James leads off for that lead hook I'm going to roll step I'm going to punch in my left hook to his body now again slowly I'm rolling stepping now the important thing here is when the foot lands the punch lands because what this is going to do is get your full body withd behind the punch and then if I do it hard even though he's got a 9 in body shield on right there he should be able to feel this okay let's cool here oh yes give me that again and then pop I can come from that different angle there so you seeing that rolling stepping and blasting in that body shot now we go the other side now I'm going to roll out the way of his right hook and what I'm going to do here as I'm rolling I'm just going to throw the straight cross to the body as that front foot lands so slowly Bo there and then from there I can pivot out and come at them from the different angle again I'm going to do it with a little bit more power and come at them there them are two really good counter punches that you can do with the rule you can't play a boxing this is seems to be a popular quote now going around on Twitter Instagram from boxers you know you can't play boxing but let me tell you something you actually can play a boxing and I'm going to play boxing right now and show you how you can play a boxing to not just have fun but do things that's going to give you a great workout and also help you get better at boxing now you might be raging up the mouth what do you mean Tony you can't play boxing boxing is not a sport where you can just mess around but I'm telling you it is is I've been in the sport since 1995 and I used to think that until I got into the fitness industry now when I'm in the fitness industry I know for a fact you can play boxing boxing doesn't always have to be punching each other in the head as hard as you can to try and hurt and knock the other person out no it doesn't it can be fun and it can be very beneficial while you're doing it as well so I'm going to show you some little games that you can do to play boxing that's going to help you so the first one I'm going to show you is an Olympic team Great Britain Bo boxing drill Yes you heard it right we did play boxing training for the olymics and what we did we had our hands down in front of each other and the goal was to tag your partner on your shoulder and the the reason why you've got your hands down is because the only way you can defend these uh punches or touches is by doing that by either slipping or by moving your feet and again we're not trying to punch each other hard in the shoulders we're trying to touch because we're playing so we're here on our feet moving around and now I've already scored one oh he scored two and now look at Jim smiling see he's smiling cuz he's having fun because it's a fun little tag game oh and that right there is the first one now you be thinking well that's not boxing well it's it's boxing it's part of boxing it's boxing footwork we are trying to hit the other person fast with our hands we are working on our reactions to try and get out the we of these hits so yes it's not boxing where you're punching each other in the face but it is a great boxing drill give that one a try it's so many benefits to it now the next game we're going to play is going to be hands up we're going to do shoulder and body sparring and with this you're going to score a Punch If you hit them in the shoulder and the body FAS and light but you only get five shots each and after we threw the five shots we can't throw any more shots and then we can see who's landed the most shots wins the game yes the game cuz we're playing boxing so here hands up up and we're going to do it we're just going to do three shots each to see who wins it'll probably be me I'm great then Wen shots them were just f m why did you thought I thought look he's laughing again we are playing let's go let's go one one you not have that one oh there we we had we had three shots each I think I think we got two2 but again I just want to show you now you can do that you can do up to three up to five up to 10 whatever and this is again it's going to help you with your boxing moving your feet throwing them fast punches a great drill to help improve your reactions now other things that you can do with the shoulder sping is one person's only going to counter punch and the other person's going to lead off now with this he can counter punch with as many punches as you want but he's got to throw the punch immediately after I throw my punch so here he's only counter punching oh you smiling again nice that was a good one yes and then we can switch it up then I can counter punch and he can go and that's it another little game there we can play in boxing now you might be writing in the comments below and I want to hear you in the comments below seeing Tony well that's not real boxing you can't see you can play boxing but then not do real boxing but guess what I can and I just did so number five is the step feel where I'm going to step so he thinks that I'm going to throw that punch so from here and if you see what I do there I step and I push my foot into the ground and now the key is to have success when you're throwing fence is to do exactly what you going to be doing if you were going to throw the punch so if I'm going to throw a jab at James I'm going to step boom and throw that jab so now I'm going to step and I'm not going going to throw that jab now whether I'm throwing the jab to the head or stepping and jabing to the body or even if I'm just going to step because I want him to move back if he's moving back so he thinks I'm going to throw that punch step and he's gone it just keeps him thinking keeps your opponent thinking now if I'm in front of you and I'm just here like this and then I throw the OD this nah not realistic but if I'm here Bo and I'm stepping I'm stepping I'm pushing that foot in keeping him thinking that right there is a great feeling and something that you need to practice on but again you need to do exactly what you were going to be doing when you are throwing the punch for him to believe this F or it won't work and then once you've got him believing the F you know then you can start seeing the gaps and Landing the punches moving on number four which is another foot faint but this time it's not fainting at the punch it's fainting a Direction so let's see if James is coming onto me I'm going backwards onto the ropes I'm going to Fain to my left he's going to step off to try and cut the ring down and then I'm going to go to my right and get out of there so again I'm here fainting and going again I want to do exactly what I'm doing if I'm moving to my left you know I'm going to step with my left foot first that's going to get him to think I'm going there now I'm going to step I'm going to push and recall off to my right so one more time he's here he's cutting the ring down trying to beat me up so I'm here one F go and then go the foot defense to change direction is the best defense keeping your opponent thinking not knowing where you're going to go in the ring moving on number three is one of my favorites and that's the jab to the body when I'm in with my opponent I'll be jabbing to the Head jab to the Head then I'll jab the body step in with the jab the body now he thinks I'm going to jab the body this time jab the body W hands come down and whip that shot over to the head like that one more time I'm here drb the body hands come down jab the body hands come down feel warm yes F the jab the body and then whip that left hook in now moving on to number two which is another body shot F and and this is the cross to the body this is a little bit harder a little bit more advanced but if you can land a cross to the body I guarantee you that he will believe the F because if you've ever landed across the body or had a cross to the body landing on you it hurts it's not nice so I'm here and let's just see if I lead off a right hand of the body you know it's going to be hard I kind of Leave myself up when I've done a full video talking about the cross to the body definitely watch that video next but again I'm here so boom cross the body it's a hard one to throw so what I would throw I would throw a one two but a jab to the Head cross to the body jab the head F cross to the body W big left H to the head and it looks like this jab the head across the body yes he's thinking that cross the body's coming hands come down boom blast them with that hook to the head and you could do other things as well when you're feing them with that cross to the body I could do a jab the head F across to the body by dipping changing my angles hands come down W and whip in that big over hand right a little bit faster this is something that Ryan gos here and I guess can Alves is great Ryan gos here FS to the body and comes to the head or F to the head and goes to the body he's a master at this now moving on to my favorite of them all which is the jab To The Head And this is always great if I'm in with an opponent that is paring so I'm here he's parrying it yes I loved it when someone used to do this my know if I throw a realistic F of the jab whoop that hand comes out boom whipping in that hook around the side one more time I'm here I'm jabbing oh yes he's paring it I'm getting excited I know what's coming boom he's parrying it he's paring it griffing boom f it and then come over with that hook and that right there is a brilliant setup and Brilliant punch there's a lot of different stances in boxing we've got the peekaboo style we've got the Philly shell we've got the hands down we've got all these different boxing stances and a lot of them are great and you can get away with it and it depends on what sort of fighter you are no matter which boxing stance you've got you don't want to be making any of these five mistakes that I'm about to show you right now number five is being Square on and we see this all the time in the gym where people come and they'll be like this and they'll be square on if I am Square on what is wrong with this well firstly I'm a larger Target so if James comes forward with a one two one and I'm Square it kind of kills me balance tighten that guard up and get that line in between in your feet and have them solid be right there moving on to number four which is standing Too Tall now whether you're short or tall you should never be standing Too Tall and what I mean by that is this what I'm doing right here you see I'm moving around James is pushing after me now what's wrong with this you might be thinking well you're using your advantage you're tall no I'm off balance and if I'm Too Tall on the balls of me feed like tippy toes like this my balance is not there and as well I can't generate any power in me punches from being in this position here you want to have them loose knees if your legs are straight all the time it's going to really prevent you from getting power in the punch and also prevent you from having a great solid base as well now let's move on to number three which is your chin where's your chin at now this here is my Chin's too high you might be thinking what look at this from this angle chin is too high and it's too high because if James slips and throws a left hook boom on the chin now where it wants to be it's down like this now if Jin towards the hook boom you know it's going to hit me shoulder it's kind of protecting my chin a little bit but you want to have that chin down you want to be looking up through your eyebrows like this again this is too high this is perfect here just that inch half inch makes all a difference so make sure no matter what boxing stance you've got you're keeping your chin down moving on to number two is high elbows another common mistake we see all the time if I'm up here my elbows are high if I'm spawn with Jims and he sees this he's going to get very excited because he can whack me to the body so we're here my elbows are high and another thing about this you might be thinking well you'll just bring your elbows down but if I bring my elbows down it's going to leave me open upstairs as well and no matter what boxing stance you've got you want to have your elbows covering your body even if you've got your hands low and you've got this boxing Dan which I'm not a huge fan of you still want to be protecting your body the Philly shell the the high God you want to have them up the peekaboo style you want to have your hands up but your elbows down okay now moving on number one which is a big common mistake I see and this mistake is keeping your feet on the same line if my feet is on this line here which is a very common mistake moving forwards backwards even if I'm around like this it's hard for me to do I'm off balance if I'm in with James and my feet is in this line and he throws punches at me it's kind of off balance and it's hard to keep that solid base another thing is if my Feet's on the same line I try to four punches I can't rotate now watch this if I spread my feet put that line in between my feet w w w now I can really rotate my hips and get so much power in the punches if I throw a jab like that in a fight there's a good chance I'll get knocked out especially if I'm in with an opponent who's got experience an opponent who's good and can punch hard cuz I'm being lazy and that's number one throwing a lazy jab is one of the worst habits that I see in boxing throwing it there bringing it back down throwing it there bringing it back down I love it if I was in a ring with someone and they threw that jab cuz I would just come straight over wait for that jab big right hand and it is good night and on this video I'm going to give you four more which makes five of the most common mistakes that I see when people are throwing this jab and the jab is the most important punch in box and so it's very important that you learn how to perfect it and after watching this video you're going to get a great understanding of it like I just showed you there number one is a lazy job don't full lazy job cuz you will get caught and hurt just like I did in in this video clip right here as you can see I'm throwing lazy punches boom I get whacked with that right hand over the top and you know that was my own fault don't let that happen to you okay now let's move on to number two which is telegraphing the punch if you Telegraph your punch which means I can see it coming you're wasting your time throwing it you're not just wasting your time throwing it but you're going to get counted and you're going to get battered as well well so don't be telegraphing your job now that means something like this this is a telegraph from the job it might not look like it but it is I telegraphed it now you might be thinking what I didn't see you going through it watch again Telegraph yeah you and when you're in the ring with someone with experience that Split Second Telegraph they can see that coming so I want to show you again this time we're going to do it in slow motion I'm going to throw it fast but we're going to edit it in slow motion yeah you seen that right I pulled it back before I threw it and that is a common mistake there don't throw the punch back before you threw it it needs to come straight out and straight back like this yeah no telegraphing there let's move on to number three which is fully extend it fully extend that jab now the jab is the most important punching boxing for a reason it is to find the range it is to can get you in the range to throw the punches and get you out of danger but it's to find the range now if you think about it if I can't land this job I'm not going to be able to land this one because the jab obviously it's closer if I can't land the jab how am I supposed to land a hook to the body or upper cut it's your range finder now use it properly and fully extend it get it all the way out I'll see it all the time in the gyms in in here in Los Angeles where it be there and back no get it fully extended use your reach advantage as an advantage even if you're shorter than your opponent still you want to fully extend it and getting your feet in there to land it so it'll look like this woo seeing that one right yes fully extend that job let's move on to number four now this one is something that I see novices doing all the time and it's flicking it flicking it out there like this you can get some speed when you do that but it's a terrible job it doesn't just look terrible if you're Landing it it's not going to do anything it's going to have very little effects and if you're throwing a jab at me and it's having no effect I'll walk straight through your job and beat you up with both of my hands so make sure your job is having some effect now if you're thr straight and strong like I've just showed you the last one rather than flicking out like this you're going to have some good success with it now let's move on to the fifth and final one which this one really makes you look silly when you're doing it don't drop your other hand keep your nonp punched Hand by your face at all times one one this is what I see no don't be doing that keep this up keep this tight if I throw a jab and I'm doing that the can easily slip bum and whack me with that left hook and I used to love it when I see people who throw a jab at that cuz I will really go after them on that right side of the body so guys don't do that okay before I show you how Floy me with like at so much speed in his job let's have a little recap of what we've just went over there you should never be throwing the lazy jab you should never be telegraphing your job always fully extended stop flicking it out don't flick it out and the last one is keeping your nonp punching hand up at all times okay Floyd Mayweather Money Mayweather he's got one of the fastest jobs in the business and how does he do it what's the secret behind it well he does through the traditional job but also he throw was this jaob here and what I'm doing right here is I'm having my job out my jaob is off me face it's halfway to the Target and it comes from me face all the way out and just back here now if you think about this it's got half the distance to travel from here to here so if it's got half the distance to travel it's going to get there twice as fast so here it is one more time if your boxing stance is like this it's wrong you are too big of a Target now you might be thinking Tony what's wrong with this boxing stance this is not a wrong boxing stance well it is and if I'm in the ring with someone who's got a boxing stance like this I get excited because I'm going to hit them hard and blast them out of there and the reason is cuz they a large Target yes it might not look like a large Target but you really are on this video I'm going to tell you how to minimize your target change your stance so you you are very hard to hit so this stance what's wrong with it well for one and two square on you might be thinking well you it looks all right I'm sh from this angle it looks all right but it's not it's not so I want to go from here to here now that small difference makes a big difference to the person who was in front of us because when I'm here like this not only am I a bigger area for him to hit but you know he's going to know that it's hard for me to counter punch like this but from here now I'm a smaller Target a tighter Target a smaller area you know when he throws the punches if you does d for them body punches it's much easier for me to rotate and turn into the punches because I'm not Square so you never want to be square in boxing you want to keep that tight elbows in that smaller Target right here now by all means if you're out of range with an opponent you can do what you want with your hands you can have your hands behind your back you can pick your nose you can pick your ass you can do what you want but when you're in range you need to have that small tet here like this oh the lead uppercut now this is a difficult punch to throw to lead off with not only is it a horrible shot to be hit by but also it's a great setup shot and on this video I'm going to break it down for you show you exactly how to throw it how to practice it how to set up other punches with the lead over cut so when you're throwing this shot you get in your boxing stance and you punch up like that and that's it click here and not really Jim thought that was funny so what you going to do you got to set it up and setting it up you want to put your weight to your front leg and if you think I'm in my boxing stance with a line in between my feet I'm slipping to put the weight forward then from there the weight on the front leg and now I'm from there I'm going to just drive straight up the middle boom and blast that lead hand up and when we're doing on the mids so of there I've slipped my head is off that Center Line and from there I'm going to Boom blast this up now when you are throwing this a common mistake will be you know people will throw it and they'll bring this punch back up here like punching the themselves in the fist kind of like Tyson Fury did with his rear overcut you want to come out with the shot so I'm slipping I'm there then boom bringing it up another thing that you don't want to do is this slip bringing this down here because if James throws that right hand boom you know he's going to hit me and I don't want to be hit especially if someone like James so I'm here SL this is still on me face look where the back heel is off the ground blasting that up and as you seeing there you can do that as well you can really turn and rotate into it with the hips transferring the we back to the back foot so that is if you're kind of leading off you want to slip and come in but it going to be great counter punch as well so now let's just see if James throws that right hand I've slipped then from there whoop I can bring it up the middle and then come over with the cross so a little bit faster but it is very hard because if you think about it trying to time the slip after your opponent throws that right hand it's difficult so what I would suggest is trying to do it without the counter punch so if I'm here with James he's got his hands up he's in the boxing St I'm here I'm just going to slip boom boom then throw it but what I would recommend you do before that is throw a f so he doesn't know what it is cuz fact that say I'm jabbing I'm jabbing I'm fing the jab he thinks the JB's coming then it's a slip and then follow through so now I'm going to show you how to set up other punches with the lead up could we just need to get James's gloves on watch this that was fast wasn't it subscribe I'm going to show you how to do that and put your gloves on that fast in the future so yeah when we're working and we're inside like this I love throwing the lead up C when I was fighting because you know he's not really expecting that he's expecting the straight punches or the shots around the sides but when you come up one through the middle it's a great shot now when you're using the lead up cod as a setup shot which I'm going to do when I'm inside cuz I'm not really going to get that that much power from it unless I really went down and come up like that what I'm not going to do it's a setup shot so if I'm here I just like a couple of little light shots then blast it up the middle like that cuz he's not expecting then what you can do what punches can you set up from there well you can set up anything what I would love to throw it here if we're inside I throw like a little one two uppercut the arms come up war and I'm going to blast in that re shot to the body there so I'm here so now another little trick that I like to do when I'm inside like this is I would like to pull my opponent's arm down his lead arm with my with my right hand and when I do this he's straight away thinking about this side he's not thinking about this side so we're inside I'll pull this down bomb and blast that up there and that right there is a great shot so we're here we're here here pull it down and blast it up and from there you can go to Town Throw That Body shot thr the head shot and keep throwing them punches so here is that brutal knockout and it was dillian white against pan in a heavy weight at [Applause] much the caliber of fighter petkin is but you look like an old agan fighter there but wow he rolled back the clock the years there oh the lane back what a defensive move that is this is one of the best defensive moves in all of boxing because let's just see if you all lean them back and that punch is landing it's taking this sting out of the punch so you should be definitely be working on the lean back and on this video we're going to go all into it deep into it so there's a few ways of leaning back and one way that I don't like and I don't recommend is let's just see if James has thrown the jab is this because right here I'm Square on that kind of hurts me back as well in this position but you know Muhammad Ali did it and you see on this picture here Muhammad Ali leaning back reach hands down I would never tell Muhammad Ali mate don't lean back like that because he had success with it but I wouldn't recommend you trying it when you're in the ring and you are and your and you're fighting you know do what you need to do to get the way of the punch that's that's first and foremost that the punch doesn't hit you when you are practicing it you want to be practicing it this way so he throws it and if you're seeing the difference there compared to there is when I'm here I'm not really in a position if you see me Square on like this to kind of come come back but if I'm here like this there I'm in the position of War blasting them counter punches and the difference is putting my weight to the back foot rather than putting the stress on my back like this which again mam does it to it obviously it works but putting my weight to the back like this because right here I can fire back with a big solid punch of my own I'm putting that weight there to blast it back in so let's just say if I throw a jab and James throws a jab back which you know the most common punch in boxing is the jab and that's the one that you're probably going to be defending so if I threw a jab he counters with his jab and I bring my weight back right there the weight on the back foot so I can come blasting boom that right hand now if I'm in with someone who is doing this which is a common mistake with the jab where they'll thrud and they'll bring it back down here the lazy JB oh M M M please do that when I'm in the ring with you because I want to blast that big right hand in and it looks like this oo making PE for that lazy jab and the lane back is the perfect defensive move to counter so you don't always have to counter with the right hand if you want to get your punch there even faster you can come back with a fast jab of your own and it'll look like this so I'm going to jab Lean Back jab and a bit speed on it oh there it is there and you can come back like I said faster because if you think my lead hand bom I've lean back it's closer to the Target than the right hand so it's got less distance to travel if it's got less distance to travel it's going to get there faster so here it is again yes and all that is because of the lean back for the defense now you don't have to have a experienced mman like James Doyle in there with you to practice this you can do this on the heavy bag working from them two punches and coming back and a great tip and drill to do this is if you've got a line in between your feet here like this one on the floor and that's on line with my head I'll throw one two I want to bring my head back away from that line and then come back with my counter punches so one two Lan back two or a jab Lan back jab that's a little drill that you can do to practice the Lan back on your own without the experience coach with you now one last thing I want to talk about before I show you the offensive move when you're doing this against someone who's leaning back is your hands where's your hands because often we'll see Hands come down like Muhammad Ali right here or you'll see people pushing their hands forward uh when they are leaning back keep your hands all by your face because what if James is thrown a one two one and he's stepping in with that and I'm leaning back and I've got my hands down so if I for the one two boom boom and I lean back with my hands down boom and he's from that one two one it's good night so make sure you keep your hands up now if he does throw that one two one boom bom now I can block them so keep your hands up okay so now I'm going to show you the best offensive move to do against someone if he's leaning back from me this is how I land punches on him let's just see it every time I throw Jab James he leans back he thrs a jab at me boom boom he leans back how can I hit him he's got his hands up do it again boom boom how can I land there and punch as well the key thing is here feet Yes feet now I'm not going to kick him but what I'm going to do I'm going to get my feet in closer to him so I know cuz he's been doing all the fight of the sport that you know every time he Jabs and I counter he gets out the way of it so I know he's going to do that so when I get my feet in close he's going to be stuck cuz through the jab boom Lean Back boom boom now my feet in look he's come off balance his feet stuck to the ground but what I want to do cuz he's got his hands up is work the body as well so again I'm here he's through the job yes when his hands went back down there again get your feet in if you're doing this with someone get your feet in and hit them to the body that's what will give you success as just saying there I punch with a lot of power and there's a few ways that you can increase your power if you punch them the very next time you go to the gym and now the first thing I want you to think about is the rotation you need to rotate your body into the punches to get your full body weight behind the punches often I'll say this arm punches you're not getting that power in you need to really get through and punch through the bag with that rotation and you're seeing the power there so rotating your hips transferring your weight no matter what punch it is gets that power into the bag and like I mentioned you want to think about punching through the target so rather than me visualizing the bags here like this I'm trying to get my hand through the bag and when I put my hand through the bag that's where the power increases just like that now another thing that's important is staying relaxed often people will punch try and punch hard and they'll be holding the breath and then they'll be tired like that straight away no you need to try and stay relaxed everything on your body is relaxed apart from your fists you want to have really tight fists and your body's relaxed so there I'm relaxed and what I can even do to show you how relaxed I am I could whistle I don't want you to do this but I just want to show you and now I'm whistling showing you I'm relaxed but I'm still punching hard so when you turn your hips and punch through the target with stay relaxed that's going to increase your power now another thing that you can do when you are doing this is think about it think about power if you're thinking about power and thinking about all of the things that have just went through there with a rotation staying relaxed your punches will 100% be hard at now the last thing this is the big one is movement if you're move with the punches you're going to get so much power the momentum of your body weight of the movement is going to increase that so I'm here now I moved into it we can get power standing still Lords of power but when I step in with it and the feet and the punches land at the exact same time that's when you C start creating that knockout power so I'm here stepping bam here it is here it is look at that you can see how much the bag is swinging there now this is with all the straight punches with the bend arm punches need to plant the feet drive through the bag so I'm here give it a goal and let me know how you get on the first thing that you can do to be able to improve your speed is think about speed now it might sound obvious but a lots of times we'll be in the gym and we'll be like B not punching fast if you think about the speed of the punches your speed will increase straight away now the next thing that you can do is keep your arms out a little bit especially for my lead hand for my job to improve the speed of the job if I bring it out here and bring it back rather than what we all do when we get taught from your face all the way out all the way back now it's out here I can increase the speed of it because it's got less distance to travel so from here to here rather than from here to there now that's another thing that you can do which will automatically increase the speed of your punch so we're thinking about speed we've got to giving this punch less distance to travel now the next thing great for combination punches is thinking about the sound of the speed so if I'm going to thr a one to hook to the body I want to think about the speed sound so if it's or even now watch this because I thought the sound or it could be punches like that that was actually seven but you see what I mean when you think about the sound of the punches you will be able to punch faster now the next thing that we're going to work on to increase the speed is the movement now you might have seen Manny Pacquiao oh he's on his toes like this and then he'll step in with it this is because the momentum of your movement is going to really help with the speed of the punch because now my full body is backwards and forwards if I throw the punches on top of this like Manny Paco does that's this so I'm here yes but with this it's important that you step as you punch you don't want to be here then punching you need to step and punch at the same time so again I'm here now right there we've got four things for you to work on first thing is think about speed if you think about it you want to punch faster second thing is keep the arms out a little bit like this third thing is think about the sound of the punches and the fourth thing it's moving with it when you put them all together it looks like this I'm here I'm moving I'm moving give it a go and let me know how you get [Music] on now right now you can see the footwork and how can you improve that because footwork is one one of the most important things in boxing that you really need to work on because if your Feet's not right nothing else will follow so a big thing is keeping your feet apart one of the most common mistakes I see in the gyms is this bringing the feet out and it's kind of what people do for a rest they'll throw punches and they'll come here and they'll rest but think about this if I'm in a fight and I'm here I'm off balance I can't throw any punches it's a terrible position to be in now I get it if you're out of range you can do what you want with your feet but you want to be always practicing for Perfection and with that is keeping your feet apart so I'm moving no matter what direction I'm going in my feet are apart reason being I can throw any punches at any time when my feet are apart so I'm here back and punch now another thing is when you're moving to your left always move your left foot first because I see when people will be moving they'll cross their feet and be like this again look at this position terrible position to be in we always want to keep them feet apart when you're moving to your left left foot first moving to your right right foot first and this again will put you in the positions to throw the punches because if you move to your right and you move your left foot first I'm in a terrible position here now the last thing that I really want to go into with footwork is you're either doing one or two things you're either moving planting your feet then punching which is great to get power in the punches so I'm moving plant me feet or the other thing is stepping and punching at the same time so what I mean by that is if I step to my left I can throw the left hand if I step to the right and for the right hand now the punch and the foot wants to really land at the same time so if I want to throw one two I'm out of range I want to step on it the punches and the hands are landing at the same time so again I'm out of range I'm going to step in with a one two now as you're seeing there loads of power in the bag cuz the momentum of the movement is increasing the power and I'm stepping and I'm punching them is the things you want to think of keeping your feet apart moving left left foot first moving right right foot first when you are uh stepping that's when you can punch or step plant your feet then throw the punches and these little tips here will really help you improve this footwork and if you want to learn how to shadow box like this I'm going to show you right now when you are Shadow Boxing there's a few things that you need to think about the number one thing and the most important thing is having good form and technique if you're trying to just shadow box for Speed you're going to look terrible and we do want to look terrible we want to look good so always think about that good form in Tech technique and the few things that you can think about with this is when you're moving keep your feet apart like this we never want to be bringing our feet together are crossing our legs because we look terrible and we're off balance and we can't throw any punches from that position so you always want to be keeping them feet apart now another thing another common mistake that I see is people dropping their nonp punching hand which means if I throw a jab I'm bringing this down here firing the bone arrow no we don't want to do this this stay is up here B no matter what punch we're thrown the other hand wants to be by the face so if I'm throwing a one two hook to the body this is staying here I always want to bring the hands back to the face and with that that's going to really help improve your shadow box in there when you're working on good form good technique doing them things is is really going to help now another thing you want to stay relaxed never want to hold your breath stay relaxed exhale as you punch in then thinking about when you're throwing them straight punches you want to fully extend your arms I see it all the time where people because the Shadow Boxing they're just taking it easy and they'd be like and they're doing this sort of crap here if you're Shadow Boxing and you're like this you know what's going to happen you're going to get into bad habits we don't want to get into bad habits cuz if you get into bad habits it takes a very long time for you to get out of them bad habits so let's avoid them at all costs try and always stay with good habits and to do that like I mentioned you've got to slow it down so slow down even this speed here working on good form then once you slow it down and and work on good form then you can start to speed it up once your form is good now another thing to look like I was doing in the beginning to look like that you want to start learning about head moving it's a bit more advanced it will feel a bit more awkward and you want to move your head before and after every punch now when you move your head before and after every punch you Shadow Boxing goes from this to this and like right there I can see and I can feel much better so moving your head before and after every punch is is great and it's key for you to look like a pro when you watch Shadow Boxing now I know Shadow Boxing can feel awkward we're punching fresh air so you know work at it slow it down speed it up and you will look like a pro eventually let me know how you get on with this video no don't do it like that we want to throw the upper cut like this I'm going to show you how to do it so a few things what people do when they are from like you're seeing there I mean that was exagerating it but people are load it up you don't want to load your over C up like this yeah you might feel like mamad or Leo sugar but we don't want to do that you want to bring the upper cat from your face up and turn your hips and throw it up you want to be going directly straight up because another common mistake I see would be people are come across so with them two things right there you know not loading up the cut like this and not punching across over there will really help improve it all when we're on the bag and we're doing this or the ball like this what we want to do is getting our boxing stance position if we're throwing it leading off it is we want to turn our hips and bring that up here as you're seeing there cuz I turn me hips I got power in the punch and we want to get power in the punch if we're looking for a like a knockout blow we can throw it lightly if we're looking for a a setup shot which I'll talk about in a sec but when we looking for a correct solid straight overcat we're here turn the hips Bo coming up now the end position the hand wants to be in front of your F right and another thing thing to think about if you're practicing this you know in in the gym look in the mirror throw this and then from there put your arm straight now the finished position of overcut should be the exact same position as a straight across I'm here hips are turned feet off the floor we don't want to be lean to the side which is another common mistake I see where you like twisting your back because if we do that you're not going to get the power but as well it's harder to come back with another shot of its own but if you do there back he off the ground look I'm in the perfect position to come with the perfect punch off that which is the hook so if I do it on the bag it's say now watch the feet watch the hips when I'm throwing this rotating into it that's why I get so much power so when you are throwing the uppercut think about them things we don't want to Boom come from your face turn finish position in front of your face there not to the side we want to have that back heel off the ground and when you are throwing up you want to transfer your weight to your front foot now one more thing that you can do when you are doing this is dip Mike Tyson did it a dip and then push up it's a bit slower but you get even more power in it like that now just focus on good form good technique and I guarantee yeah after doing them a few things there your upper coat will improve the next time you're in the gym stop doing that stop it pack it in so many times I see people hitting heavy back like that it is totally wrong now what you want to do to improve your heavy bag when it's swinging like that you need to hit it when it's coming back to you you need to learn how to take control of the heavy bag if the heavy bag swinging like this now this is control of me so how do you take control of it well you punch it while it's moving so when it's coming it stops look it's stopped in it tracks there it's hardly moving so when you do that that's going to improve your heavy bag Works straight away by hitting the bag when it comes back to you now another thing that you can do when you are on the heavy bag what you should always be doing is think about good form and technique I see it all the time in our gyms here in Los Angeles where people will be on the heavy B where this is drop on the hands and the reason being on the heavy bag it's not going to hit me back but what happens is you start to get into bad habits if you're getting into bad habits on the heavy bag you're going to get into bad habits if you're going into the ring to spa or if you're doing mid work or wherever and it just looks silly now I know for a fact you don't want to look silly we all want to look good so think about good form when you are punched it bringing your hands back to your face good footwork as well and controlling it controlling the bag is key now I'm here now look this right here is me I've got control of the heavy buag I'm working on good form yes it's swinging a little bit but then I can control it by hitting it when it comes back like that now the heavy bag it's a great tool in the gym you should always be using it but again perfect practice makes perfect now when you are punching it think about this as well try and punch through it to increase your power if you punch through the bag or think about punching through the bag your power will increase rather than what I say where I say yeah we don't ever want to be doing that if you punch it through the bag your punching power will increase but as well you look better as well now here's a little demo of me punching through the bag looking for power now it's swinging you see I threw a big one too it swings I take control now I'm hitting the heavy back hard and I'm keeping in the track another thing that you shouldn't be doing when it's swinging is this common mistake look at that do you want to be in this position when you're boxing no so these few little things there will really help you work and improve your heavy buag form and technique and your full boxing do you want to learn how to shadow box like this or even better learn how to throw grit head punches body punches combination punches learn how to do some footwork drills like pivots and even fears attacks well on this video I'm going to show you all of that as well as tell you about when I was working alongside of Vander holfield the four times heavyweight world champion and telling you what we were working on when we were Shadow Boxing as well so why do we shadow box well for a few reasons it's a great extension of your warm-up we can work on good form and Technique we can work on game plans if we are training for a fight and also it can be a great workout if you want if you're Shadow Boxing fast and hard it can be a great workout so let's quickly talk about each one of them aspects of the shadow box and first one is warm-up now when I see a warm-up I don't mean come to the gym and start Shadow Boxing straight away because that will be your warm-up because it'll not the Shadow Boxing is a great extension of your warmup you should come to the gym do your boxing specific warm-up and then when we shadow box after that it's a great extension warming up the specific muscles that you're going to use for your boxing session and starting off slow and then building up the last thing you want to do is come to the gym start Shadow Boxing really fast cuz that's a a chance you're going to get injured you want to slowly increase the pier and the volume of your Shadow Boxing throughout the rounds that you're going to be doing now moving on working on technique and bad habits this is probably the best reason that you should be Shadow Boxing to work on them bad habits to get out of them bad habits now let's say you have got a bad habit of dropping your non-p punching hand and now what you can do you can focus a round of Shad boxing on just bringing that non- punching hand back to the face my big bad habit was when I was training for the limic was dropping my lead hand I would throw a jab and bring it back down so I would focus round upon round upon round of bringing that lead hand back let me face now when I'm thinking about my bad habits that's how I'm going to get out of them and I see this often on this channel you know when you've got a bad hit you need to think about it and then try and improve it think about it try and improve it think about it try and improve it until you get to the point of improving it without having to think about it and that's what we can use Shadow Boxing for for working on your good form and technique moving on is fighter specific if you're fighting a South Pole fighting a taller opponent a shorter opponent now you can visualize your opponent in front of you when you're doing your Shadow Boxing rounds I used to do this all the time just getting used to your opponent in front of you obviously your opponent's not there but you can think about him think about if he's coming in and he's got a grid overhand right you keeping that left hand up every time you throw that job whatever it may be it's great to use it for visualization and it help you get better at your boxing and give you a better chance of preparing for fights now the last reason it is grid is for a workout you've done your warmup you've eased it into your Shadow Boxing you can then you know pick it up and if you're Shadow Boxing really hard and moving your feet and from them really fast punches guess what's going to happen your heart rate's going to raise you're going to get a great workout from your Shadow Boxing if you go to the gym do a great warm-up and then focus on doing something like four two minute rounds four three minute rounds of hard high intensity Shadow Boxing that right there is a great workout on itself now you don't even need any equipment for that so you can really try that and give it a go and I'm sure you will love it moving on to the warning yes you've seen it down there warning you might thinking what warning about Shadow Boxing now Shadow Boxing can be dangerous not dangerous in a way where you're going to get hurt but dangerous in a way where you're going to develop really bad habits and I say this all the time people will be Shadow Boxing in the gym and they will be developing bad habits because they've got no one in front of them often there isn't a coach they are telling them what to do so they'll be there bum BM B BM BM Shadow Boxing like this with the hands down bum what that's going to do is develop bad habits now you need to get out of that you need to focus on good form good technique all of the time when you're Shadow Boxing as soon as you start switching off and watching what your friends doing over there in the gym or you know thinking about what I'm going to do for tonight for for me dinner that's when you're going to get worse at boxing we don't want to get worse we want to get better so you shadow box into your advantage and never never shadow box with bad form and technique now the other warning I want to give you I kind of mentioned earlier on it is Shadow Boxing when you're cold if you shadow box when you're cold and you're not warmed up good chance that you can get injured their muscles need a good warm up you need to ease into it or do a great warmup before you get into the Shadow Boxing super important that you don't short Shadow Boxing when you're cool okay so moving on to footwork getting into this footwork and it's very important that you work on footwork in Shadow Boxing your feet is the most important thing in boxing because without these guys right here you can't throw these guys right here now we want to be able to sink your punches and your feet to be able to improve our box I'm going to talk about that in a second but first I just want to talk about a few common mistakes that I see when people are Shadow Boxing because there's no one in front of them because they might not have a coach there that start you know tell me you've seen this before we've all seen this before you might have used to even sometimes do this where you be on on the shadow box and stpp now bringing your feet together stop doing that we can't do that anymore please don't do that anymore cuz it's going to develop that bad habits you want to keep your feet apart all the time now when you're keeping your feet apart all the time that keeps you in a position to throw punches whenever you want I can't throw a punch from here but I can throw a punch from here because my feet are po so focus on keeping your feet apart using short steps unless you're trying to rush away if you got an opponent come at you you know you can really bring your feet together but we're not we're Shadow Boxing so we're here keeping your feet apart always prepared to throw them punches and you know you want to be moving around on your toes huge common mistake I say is this people be moving forward heel T heel T now the reason why we do this and it's a common mistake is because when I'm walking around look at that heel T heel T heel T that's what we do we walk in like this and now we don't want to take that into the boxing we want to be moving on our Tour on our tools because the reason is when we doing this let's just see I'm moving forward someone from a punch I want to move back I can push off me front foot but if I'm here and someone comes on I can't really push off my heel you want to be on them toes on them toes now when you're out range you can plant your feet be a little bit more on the flat footed here but then when you're moving moving on your toes getting into good habits with this now if you see I've got me feet apart I'm moving on my toes I'm ready to punch any time I want then moving on the next thing is when you are moving to your left and your right if I'm moving to me left left foot first moving to me right right foot first even if you're a southpaw you still want to do the same thing moving left left foot first move right right foot first I don't want to move to my left my right foot and come cross my feet like this again this is a terrible position to be in so keeping your feet apart all the time never crossing your feet moving around on the balls of your feet here now once you start getting used to doing this you know you want to be always focusing on staying relaxed I'm relaxed I'm relaxed and you want to be able to build your conditioning up to be able to do this all day long now I don't literally mean all day long but I mean you know build your condition up so this becomes really easy you now if you're new to boxing if you're a real beginner moving around that can take a lot of energy can Tire you out but we want to keep doing that to build the conditioning like I said once these guys down here are good everything else will follow this is like the foundations of your building if you think of a skyscream cre you know the foundations need to be solid for the rest of us to be solid so let's St solid before you work on anything else get these right and it will really help you so now we've mastered side to side now we can Master work around in a circle move them around in a circle you know you can even get a corn or put a boxing glove in front of you here this is a sbal cactus leather vegan boxing glove here so I'm putting that down now I'm moving around I'm moving around now when I'm moving around a corn like this I want to think like that's my opponent there that's a heavy bag there so I never really want to come in this position cuz now I'm too Square on I want to St here so I'm moving around moving around the corner moving around the the glove moving around the glove again moving left left foot first moving right right foot first and if you notice I'm never crossing the feet I'm always going to keep that line in between the feet as you can see on the screen there the lines in between the feet even when I'm moving around like this and then what you can do from there you can even advance that even more so I'm getting two of the these sbal vegan Cactus leather gloves and put them on the floor like that and now what I can do I can move around them so that in the line I'm just going to move up move around keeping the feet apart coming back now the key is with this you know it's keeping face from forward now another thing I want to talk about here is when I'm doing this is I'm stepping I'm not dragging the feet I see it often where people will drag the feet and Slide the feet if you can hear that noise I'd never want to be making that noise I'm stepping because if I do this it's making me even slower I don't want to be slow I want to be fast so I'm here feet apart moving around great great little drill there focusing on facing forward you know and then from there we can you know we can do it one step further where I pull this is just a regular leather glove so now I've got the triangle there the one at the bottom so now I'm going to start at the bottom coming around moving around the glove keep facing forward like the figure eight around around around and you get it there you can use the cors to work on different drills and you know get better at your footwork which we want to do before I show you the punches one thing I want to remind you of no matter what punch you're thrown you always want to Exhale with every single punch that you throw no matter what it is we always exhaling now a few things when we are throwing punches with Shadow Boxing it's easy to get into bad habits we want to use the Shadow Boxing to create good habits with your punches one thing you know that you shouldn't be doing that I see often is people will throw the short punches here like this there be Shadow Boxing and they'll be in the mirror and they'll have the hood up and they'll think they're looking like Mike Tyson and they'll be like this but it's BS it's BS when you throwing St punches no whether whether it's in the on the heavy bags whether it's in Shadow Boxing on Ms in the ring you want to fully extend them punes P so when you all thr the punches fully extend them now let's talk about the different punches that we're going to throw in Shadow Boxing uh the most basic the first punch is the jab you know where you want to be in this boxing stance now if you're brand new to boxing when you do this this job you want to just keep in your boxing stance with your line in between your feet and you want to bring it from your face all the way out all the way back slight turn your hip like that from this side now we can advance that by a little step when we step we're going to get more weight and more power into the punch but if you've never done it before don't even think about the step stand in space and throw it from there now with the with the jab and the cross you know we want like I said we want to fully extend them with the with the cross number two whether you're right- handed it's your right hand if you're left-handed you're a South pow it's your left hand so with this one comes from your face all the way out all the way back now it's important when you're throwing the cross that you turn your hips and and you're still relaxed and you're fully extend get the arm straight in front of you you never want to be punching across to the side and a great tip I want to give if you are ever Shadow Boxing in front of a mirror which you should do cuz it's great because you can see your bad habits is if you're in front of a mirror just think there's a mirror in front of me there I can throw straight punches and I want to aim for my head and if I'm throwing body punches I want to aim for my body but here I want to throw a punch from my head if I ever throw a punch and I see it goes across like you can see there no that's wrong it's incorrect now that means the powers went over this way where I want the power to come down here so when you're throwing that job that cross you always want to throw them straight we can put the one and the two together again let's start with the basics in spot where we're going to throw a one two I'm not stepping I'm not moving I'm not doing any of that fancy stuff I'm just throwing the one and then the two now when you're throwing a one two you want to throw the one as the one's coming back to the face the two comes out we never want to throw uh one two like that which is I see with beginners often when I take and the bouncing no we want to try and make it Flor so when the one's coming back to the face the two is coming out just like this so now to make that a little bit more advanced we can step with it so it going to be a if you see what I've done there step step step step and I've done a full video showing you some drills that you can use with an agility ladder at stepping and punching basically you want to step and punch at the same time so you see that I'm stepping and punching at the same time so when my foot lands the punch lands let's going back forwards and do it going backwards so you can try it out but first get the basics right and then you can start using the more advanced stuff with the movements now let's move on to the most awkward punch in boxing which is the hook with the lead hand so when we're throwing the hook with the lead hand in Shadow Boxing you always want to try and throw off the one two or off the slip if I'm standing in this position here the boxing stance and I throw the hook you know I mean I can do it a little bit but I've got all this experience and it's a little bit easier but it's still not good form I'm still not getting power in it what I want to do I want to get myself in the position to throw the perfect hook and that position is this so I'm in this position with the weight on me from foot now I can do that one of two ways one I can throw the cross now I'm in this position to come back with the hook number two I can just slip I'm come back so I've slipped and then punched now is a big debate in boxing when we thr the hook do we have a thumb up or we have it towards us like this and now the correct answer to this question is it depends what you feel like I would always coach it up like this for beginners because it's less rotation than turn around like this you know when you've got to throw a hook and you've slipped and you've got to turn this is more rotation I would keep the the thumb up and I want you to get your elbow in a 90° angle so you're want to throw one two hook and you want to finish there so the hand just comes past the face if we if we throw the hook like I see often where people throw this comes around here that means the power's gone over there we want the power to come through the Target right there not around not not around there through the target right there so again I want to throw that one two hook there one two hook exhaling still relaxed important thing with this is the rotation with the feet one two hook now let's move on to some more advanced punches which is the uppercuts now throwing a lead uppercut is very hard very difficult to do but it can be done how do we throw that lead UT you can throw it in the middle of a combination so I might throw it one two then a lead upper cut then another two like that that's putting them together that's putting Four Points together and we'll talk about combination punch in a little bit but b or you can actually lead off with uppercut now when you are leading off with a lead uppercut we want to kind of step with it like there I've stepped and I've through it like that so whatever you prefer you can practice that one now moving on to the re uppercut which is my preferred uppercut from the fce coming up thr like this you know from here the common mistake I see is this Boom coming down then up we don't want to do that we don't want to Telegraph it another common mistake is this well you'll punch across there or you might punch up and punch yourself in the face like we seen the Tyson Fury did on on in one of these fights you don't want to make that mistake right there you want to punch up and punch through just there now them are all the basic punches that you want to work on when you are shadow box and I want to show you in the combinations when we double triple doing four five six seven punch combinations in a little bit but them are the basic single punches and how to throw them then mve on to body punches how do we throw body punches in Shadow Boxing well we would throw them exactly we would throw them if we were on a heavy bag again if you're in front of a mirror here you want to be aing for your body so if you throw the hook the body you want to slip through that rear hook or we can throw the cross then the hook to the body then we can throw the straight punches the body we can throw the jab you can dip and throw it or you can step with it like this or you can throw across the body where we can turn rotate and throw it in exhale when you're doing it stay and relaxed so when we are throwing this to the body we want to really turn into it we want to bend our knees and drop our levels as we thr it keeping your chin down looking up through your eyebrows and exhaling there if you are eing for this punch at me you want to be eing in the midsection right here or the solar plex right there non punching hand B on your face and that's how you throw that punch correctly we can advance it by stepping out and SW it as well then we can work on putting the head and body punches together where it might be a jab to the Head cross to the body could be a one two to the Head hook to the body know we can really mix it up with the Shadow Boxing and like I keep saying this is the best place to practice these punches within your Shadow Boxing round now moving on to defense how can you defend a punch that's not coming right here it might sound a little bit stupid but we always want to be working on our defense in Shadow Boxing on the heavy bag we work our defense on the mid in Spar we always want to be mastering the defense cuz after all the near of the game is to hit and not be hit if we don't work on our defense we're going to get hit so Shadow Boxing is a great place to get into good habits and work on working on different defensive moves and now it might feel super awkward in Shallow boxing working on defense but you should always be doing it now here are some different defensive moves that you can be working on so let's just see for example I've got that line in between me feet that we should always have when we're in our boxing stance this is the line where punches will be coming out at our head right so someone is in front of us for them punches how come we defend them punches so we can slip we can roll we can lean back we can block so work out one thing at a time now first off I'm going to work on a slip so I'm going to be here I'm going to slip so you see there I took my head off that sent line I'll thr a JB then I'll slip I'll thr a job then I'll slip the other way when I'm doing these defensive moves it's important that you do visualize that punch come right here you know I don't want to be jobbing and just slipping down here and looking down there because look at this position you know I want to be slipping as if it a punch this punch the glove is about 6 8 in there that's all I need to do J slip J slip one two slip so I'm there I'm slipping and then we can advance this by counter punching what we're going to talk about in a little bit so but that's the first one jab head off the line sliping there then the next defensive move is a roll so we rolling now when you're rolling you're rolling out the weight of a hook so if I'm rolling underneath the hook I'm going to go down round and up as you see that'll just go straight past me head there now now it's hard to do a roll if you're just in a static position like this it's kind of like when you're throwing the hook to the body or the hook you need to be in the forward position so if I'm practicing a roll I would always throw a one two then I would roll cuz I've done the one two the weights on the front foot I'm going to roll way to the back foot so in Shadow Boxing we can work on this now that's rolling out the way the left hook now we can roll out the way the left the right hook we can move to our left but when you're rolling to your left or your or your lead side you know you should finish with a lead lead hand so I would throw one two lead hook and then I would roll yes and and the reason why I'm telling you to do these punches in in between the defensive move is because that's what would happen we would throw the punches he's going to counter then we're going to defend but as well we get put in the perfect position when we throw these punches I'm in the perfect position to you know to to roll if I'm here hard to rule if I'm here the wits on the back foot easy to rule so we can work on that as well in shadow box where we moving around rolling rolling then the other defensive move we got the block where the hands are just going to come up so through J now this is going to feel awkward because what am I blocking no one want to punch out why am I blocking but you're getting into these good habits always getting into the good habits thinking and visualizing punches coming at you so thr them punches hands come up you're blocking you're blocking you might be here you might block block come back with punches of your own okay now we're working on some advanced stuff w oh oo what advanced stuff do you want to work on this is a this is a Shadow Boxing tutorial for beginners but yeah you're going to work on this beginner stuff and then when you get better at the beginner stuff you can work on this advanced stuff so what sort of advanced stuff you want to work on well the first thing we want to work on is pivoting we want to learn how to do this we're here we're here yeah you think oh that that's easy but guess what it's not seen so many people struggle with this now a pivot is where the front foot is going to Ste where it is the back foot's going to be the one that moves around now when we are doing pivots and again I've done full videos on learn how to Pivot but we want to do it in Shadow Boxing you want to always think about your footwork form because if I threw like a jab or or a one two then I pivot what I see often is this people will go into the wrong stance Andross the feet when you are pivoting you want to land in the perfect stance back with that line in between your feet so work on that you know you can be here you can be Shadow Boxing pivoting I'm here the line still in between me feet and it just looks a little bit more advanced and then once you get Advanced learning this pivot without the punches then we can add in the pivot hook oh my goodness this is one of the most advanced things that you can probably learn in boxing is the pivot hook because now what we're doing we're pivoting we throwing that lead hook at the same time and as the back foot lands the front punch lands and we staying in that good form and technique getting power into the punch we breathing all of these different things in the pivot hook I'm going to show you it right now so I'm here pivot hook see I'm back in this boxing stance and when I'm thr this pivot hook in shadow box I want to visualize like a shorter opponent might be like a little M Tyson coming forward not flying forward I've hit him I've hit him he's coming forward I throw one two pivot hook boom pivot hook I'm here he's went through the ropes that way one of my favorite punches in boxing he's a little clip of me doing it right here yes and as you seeing there that pivot Hook is something that I used to practice all the time in Shadow Boxing to be able to perfect it to take it to the ring now moving on to another Advanced move which is the fears attacks and this is why gri Brin have got one of the best amateur boxing teams in the world because of their fears attacks and you might be thinking what the hell is a fears attack a fears attack is let's see if I'm here right and I'm my opponent's there he's out of range I've stepped in bom bom I've hit him with a one two he's countering now rather me leaning him back or blocking I'm going to step out then I'm going to step back in with another one too so it's in out in out a fierce attack now when you're doing this you're can also get some of these sbal vegan Cactus leather gloves and put them down now look at this for example if you visualize you can do this drill with tap on the ground lines on the ground my opponent's there I'm out of range we're out of range from each other now I'm in range now I'm out the range and that's kind of what we're doing with the Fe attack so I'm here I'm going to step in with the one two and back out right that's kind of one Fe I'm in and out but we want to do two fees three fees four fees and this is a killer for your legs and your cardio I'm going to show you with two Fe now so I'm here out out now the key is with this is we're not stepping in and then keeping the back foot where it is we need to take both feet in both feet out both feet in both feet out with them punches again out out now when you can do this with speed yeah it's a it's a great it's a great workout it's a killer you can do two fizzes three fizzes four fiz attacks but that right there will really help improve your footwork and your stamina as well now moving on to the next Advanced move which is fainting yes throwing fake punches getting your opponent do what you want him to do so you can do what you want to do and now you can should definitely be working on this in shadow box so I'm here I'm feing see that I'm here I'm feeling I'm pretending that I'm going to throw that punch so my opponent will believe it your opponent Tony there's no one in front of you you're boxing Your Shadow Boxing what are you talking about there's no one there yeah but we want to keep practicing this we want to practice it as if there is someone in front of us so we're mooving getting into these good habits here here F see that I'm here here F then throw the punches now I'm starting to look good now I'm starting to look like a professional right I'm sure you agree rather than just here boom now I'm here yes working on them F feing all the time Fe before you throw the punches now we can work on rounds of Shadow Boxing where that's what we all focus on I will focus is just done the faint before everything I'm going to show you some more that stuff when we do the combinations after this but now one more thing I want to show you what you can do in Shadow Boxing to look like I was looking at the beginning of this video yes looking like a professional boxer and that is moving your head before and after every single thing you throw what Tony mve me head before and after everything yes before and after everything you through I'm here I'm moving before and after but T I'm going to get tired if I if I keep doing all of this movement you're not going to get tired you're not going to get tired because you're going to stay relaxed but even when I'm relaxed it's still going to be really hard no it's not because when you're still relaxed you're here you're breathing you're not using much much more energy than you would without moving if you start holding your breath in you're moving like this yes you'll get tired but we're going to focus on staying relaxed so I'm here I'm relaxed now look at this I can do this all day long I'm my dad three kids got a dad Bo but this is easy for me cuz you know I'm still relaxed so I'm here moving move moving B job move yes now I look like a professional right I'm sure we agree let me know in the comments below if I look like professional or do I look like a dad so I'm here moving moving moving moving moving and this will really take your Shadow Boxing to a whole new level when you're doing this now I want you to think about everything that we've worked on before we've worked on the footwork the basic punches the body punches we've worked on the advanced stuff with the pivots the fs the phases the head moving when you put all of that stuff together then you look like a pro boxer when you are doing this no matter what level you're at but again like I said at the very beginning you need to start off slow now before I add in all of the fancy stuff the advanced stuff let's just talk about some basic combinations the most big basic combination of boxing is the the one two now we're going to advance that we're going to put a hook on the end so it's going to be a one two hook now that can be the combination that you're going to be working on at first when you're just getting used to thr combinations remember we're breathing all the time and then we can move in between like you're seen there so you throw the punches move your feet then move around move around move around I'm here I'm here move around move around then we can throw even more combinations where we can throw four straights and a hook one two three four hook yeah I'm nice and I'm nice and relaxed here all right let's add in some body shots let's do a one two hook to the body we're there we're there now let's throw a one two hook to the body hook to the Head too longer combination now we can just add on to that we've worked on all of the punches in the earlier part of this video now let put them together now I want you to think about this for Basics and for beginners when you throw let's you see a one two we're in the position to throw a lead hand whatever punch that might be it could be a one two lead up cut it could be a one two hook the body one two hook the head if we are finished on with the with the left hand so let's just say I do a one two one I can throw any punch with my right hand it might be a right uppercut a right hook the head a right hook to the body it could be a straight hand to the body so could do one two one two to the body whatever hand you finish with you can throw any other punch with your other hand so think about that when you're doing this but you don't have to go complicated stick with the basics we've learn all of the punches now we're going to pull them together now can you throw two punches with the same hand absolutely the basic one is the jab jab and then you can throw any anything with this hand after so it could be jab jab overcut and then throw anything with this hand after jab jab overcut hook and this is how you build combinations with your Shadow Boxing uh but this there is a few rules of thumb it's much harder to thr a double back hand a right hand if you're Orthodox fighter left hand of yourself ball fighter like a that's that's way more advanced and to me I wouldn't really recommend at first but you can throw doubles with this hand it could be a one two hook hook just make sure you look loaded back up after you've thrown it so if it's a want to hook body loaded back up hook body if I want to double it up so yeah you can definitely do that and throw two punches three punches with with the same hand mainly the lead hand this hand gets a little bit awkward and a little bit messy I've worked with people where I've see them on the bags and they be like you know never throw them punches unless you're like a good praw it's like see that I don't throw it there but it's there I'll bring it back there first off let's let's let's avoid pH the double back hand now let's do some nice phone Advanced combinations so remember I want to be moving me head before and after throwing them FS as well and then throwing combinations and what does that look like so I'm here I'm moving the head I'm fting see just here moving the head and fting on its own look like a pro right look here moving the head F I'm not even throwing Pointes I'm here feel stay relax and then we can add the combinations on there so let's do a a jab jab cross so I'm here I'm moving feel mov and after remember before and after everything so I'm here I'm moving I'm moving moving moving pivot out yes you see it and as you can see we just put everything together the movement the fs the combinations the pivots the footwork and as you're seeing there you're putting it all together now you're starting to look like an advanced boxer this is a beginner video but now once you've done all this you start to look Advanced you start to look good look like you know what you're doing which you probably do by now if you've watched this much of the video you really do and what I see all the time on this channel it's not practice makes perfect cuz you could be practicing like this no it is perfect practice makes perfect we always want to be practicing for Perfection all the time when it comes to boxing so now I want to finish this video off with a great bonus tip to help you relax and to help you get more comfortable able with Shadow Boxing now to get comfortable we have to go through some uncomfortable situations and this might be uncomfortable for you to start with but this is what I give you just about everyone that comes to work with me I have them doing this because it helps them relax it helps them understand relaxation breathing and Shadow Boxing a lot better and what that is starting off your round of Shadow Boxing with your hands down moving your feet like this now the reason why I want you to do this is because now you're getting used to relaxation so you're getting used to moving around with your arms down but T my hands are down I get punched in the face hang on a minute mate because I'm going to tell you the reasons why we are doing this with the hands are down getting used to relaxation because I want you not to box like this I want you to box with your hands up but I want you to feel what it feels like because we can all relax with our hands down and then from there let's see we do 30 seconds with our hands down the next 30 seconds around I want the hands up same relaxation same movement as well but we're not throwing any punches just working on that total relaxation now from there we want to add into the punches right see relaxation now from there want to add in one more thing which is the head moving so now I'm staying relaxed I move my head and now I'm looking exactly like I was looking at the beginning of the video I was holding the midst teaching a kid some boxing in boxing bur brenwood a few year ago and in the corner of my eye I seen a figure walking towards the ring and I didn't pay any attention because when I'm working with people the PE person in front of us is the person who's getting all of my attention so we're doing the mids moving around working on some different form and technique and I've seen this figure come up and kind of out the cor of the eye lean on the ropes like this and again I'm not paying any attention to them catching them M until the bell went and it was the end of the round and I turn around and look and who's standing there it's the one and only sugar real Lenard just leaning on the ropes like this watching and I was like whoa hey re give him a little fist pump and he was like hey Tony and he said hey Teddy he knew the guy I was training and I was like oh nice to meet you and I'm a little bit star stroke already after the session I was talking a re and he was asking me questions about the mits and the reason why he was so interested in them is because when he was fighting he never really done any M work all he did was hit the heavy bag and that makes me think if someone like sugar re one of the greatest fighters of all time didn't really do Ms he was hitting the heavy bag just what a great tool this is for you for anyone in boxing and on this video I'm going to talk all about this and tell you the pros and cons of hitting the heavy bag and what's crazy about that story at the beginning from there I became friends with rear and we did some workouts in person we did workout online in 2020 when the co was kicking off and he's an absolute Diamond of Aiza punch on bags have been in m martial arts since the entire history of military training forever obviously they've progressed of not all as nice as this guy here and coming up in boxing gym since I was 10 years old like Ria said this is the main tool that we used to get better to improve and to build our stamina which is some of the great benefits there I'm going to get into a little bit deeper I want to get into some of the cons about the heavy bag just because you go to the gym and you hit one of these doesn't mean you're going to end up like sugar or maybe go to the Olympics like I did and he did but there's a lot of things that you can do on here that will make you worse at boxing and that's one of the big cons about hitting the heavy back all the time is it's not hitting your back I mean it's a pro as well because you're not getting hit but you know we can easily get into bad habits when we're on the bag by you know throwing the punches dropping our hands down you know switching off like looking at your friend over there looking what this guy's doing over there so when you do that when you're training for boxing you will get into bad habits and the last thing we want to do is get into bad habits because it takes a long time to get out of bad habits what I've spoke about lot on this channel also hitting the heavy bag round after round after round after round after round after round after round after round after round which you've got to do if you want to get better at boxing is boring it can get boring as yes it will be but the consistency of doing this over and over again working on good form and technique will make you better at boxing and as well doing this for round after round after round after round will all Al help improve your stamina which we all want we all want great stamina so hitting this is the best way of doing that you know people ask me all the time Tony how can I build my fitness for boxing do I need to get a TRX machine do I need to run 15 m a day do I need to get a step climber do I need to climb up mountains do I need to get an Axe and chop wood like we seen Rocky Battle Board do I need to buy a chicken and run around and try and catch it they try to to chase this little chicken what do I got to chase a chicken for it's embarrassing no what you need to do is hit this guy is box consistently on the heavy bag and that will build your stamina and build your Technique and as well it's great for the mind cuz you're building your concentration I know it's hard but you not do it and if you're not boxing to compete great this is a great tool as well for Fitness when you are hitting the heavy bag when you're working on the heavy bag you're getting a full body workout there's not many muscles on your body that you're not working when you're hitting the heavy bag if you're doing it properly if you're moving your feet around moving your upper body you know you're working your core as you're slipping then you're throwing the punches you're working on your breathing you're working on good form good technique which is an absolute Game Changer and you will get in the best shape ever by hitting one of these guys as well as your good diet as well have you ever wondered how to hit a double end bag and look like a pro and also why till we hit the double end bag well on this video I'm going to give you everything you need to know about hitting one of these things now what are these for why should we use them what's the difference between these and a heavy bag well as you can see these are a lot harder to hit they move around a lot and if you're hitting something that's moving it's more realistic it's going to help improve your reaction speed and as well what's huge for these is your timing and in boxing we all want good timing especially if we're competing on spawn you need to have good timing even if you're boxing for fitness also want to have great timing as well for everyday life you might be about to get into a car accident if your timing's good you can hit them braks faster anyway that's for another video so anyway these are great for your reaction speed your hand speed for your brain great to train your brain with this thing so I highly recommend them I used to absolutely love using these when I was a young open come boxer that's how I got pretty good at it and you want to tie it to something solid up the top I've done it to the beam in my studio here and then something solid in the bottom you can drill a hole in the floor and do it like I've did or you can use a heavy dumbbell or something that's very weighted so when you do punch it it doesn't move around how tall should your double end bag be well I don't really like to have my head height I like to have it a little bit lower than my head just up to my chin I think that's the perfect height for one of these you can't have it higher you can't have it lower but I'm not a fan of that also how tight should you have it well the tighter you've got this double end bag the faster will be this is pretty tight so when I hit it you can see it's moving fast like that if it was loose it would be a lot slower so you could have it a little bit looser to start off with if you want and that will make it a lot easier to hit and get used to but I would recommend keeping it pretty tight and keeping it pretty fast and getting used to it from the start being fast now what size should the ball actually be cuz you can get the bigger ones you can get the much smaller ones that you might have seen and then you you can get this one here which is the medium size the smaller ones is a lot harder but the're good for reactions I'm not a big fan of them the bigger one you can hit them a lot harder easier to hit and throw like longer combinations on them and they're great for single shots or thr like a nice one two one there but the medium size this size is perfect for them allall you can go fast and you can throw hard punches and you can throw combinations when I'm going to show you later on in the video This is actually the perfect size I got that made for this for that reason okay let's move on to the basic how do I hit this thing like a professional but before you hit it like a professional before you can hit it without looking at it like I showed you earlier on you've got to learn the basics now I understand if you go into a gym and you see one of these things it can be pretty intimidating the hit because you might hit it once and then it goes flying like that then you try and hit it again and you'll start missing it when people do that they think oh my God that's so hard I'm not going to try that again but there's a few things that you've got to do to be able simplify it to be able to make it work for you and the first thing is is how hard do you hit it I'll see people coming up the gym and they'll be like be wo it's it moving too fast no when you're starting off on one of these things you've got to hit it softly the softer you hit it the slower it will go the faster you hit it the faster it will go I'm going to get in my boxing stance position and I'm just going to throw a light jab and see where it moves now I'm seeing it it's moving backwards and forwards again now one thing I want to talk about when you are starting off with one of these is you need to kind of forget about perfect form all the time because we want to get used to the timing now if I was going for perfect form on this and a good solid job watch what would happen and it's much harder so instead because we're just working on timing we can always pick up the good form later we just going to hit it softly here there nice and light once I hit it a few times with my left hand I can see it's coming straight back I'm getting used to throwing that then I can throw the right hand but again I'm not going to be turning fully extending exhaling and really looking for that big Power Shot it's just a a touch so I'm here getting used to it see I'm not even fully extending so I'm thinking about the timing getting my brain familiar with the timing and this is what's going to help you later on with being able to punch it and not looking at it so I'm here getting used to timing seeing when it's going to come back nice and softly then from there I've got used to the right hand now I can put them two together do a left right A one two short punches there now you can see I'm not turning my hips I'm not really doing correct form but again this is just getting used to that timing yeah and I can get a little bit faster but start off really slow really slow at first that is the key here cuz if you can't hit it lightly you're never going to be able to hit it hard now once you've mastered the light one two then what I would like you to go on to is a one one two so it's going to be a b b BM jab jab cross but again little punches I'm here B little punches touch touch touch yes there now you can see now I'm starting to get the timing down and that's what you want but you're going to miss it the way I'm showing you right now cuz I've got a ton of experience on this makes it look easy you might not be able to get it as fast as I've just get it there you're probably not if you brand new of it but the more you do it the easier it's going to get now once you've done the basics the jab the cross the one two the 112 now what I wanted you to do before you move on to the before we move on to the big fully extended punches and the combination punches what we're going to get on in a little bit is through a one two Hook when you throw a onew hook on this thing boom boom boom you're kind of changing the direction of the ball from that one two if it's a good straight one two the ball should be coming straight back to you so here b b see in that perfect straight line there if I do it from this angle here one two look the ball is going directly in front of me it's a straight shot so when you're doing this you know that's what you should be aiming for but now like I said we're going to throw a hook now that this is the hard hard thing to do because the timings off so we're just going to do short punches we're going to actually do a one two hook two because after that hook the ball's in the perfect position to throw a two so it's going to be like a four punch combination so it's going to be a and it kind of puts the ball back in the position to throw it again cuz if I throw a one two hook the ball goes miles away like now it's hard to get that under control if you're new at this so if you throw the one two hook two it's easier to keep it under control so I'm here yes then I go again as you can see it's getting faster I'm still punching the light but it's getting faster it's the one two hook to well what about feet and your movement well when you're just starting off you can keep your feet planted through the then you can move around move around move around come back move around move around but plant your feet and then throw the punches at first I'm going to show you lots of footwork stuff in a little bit on this video but yeah that is kind of the basics of this and again the basics is just to get your timing down get your mind used to knowing where the ball goes and the more you do it the more you'll be able to do it without even having to think about it so now I'm going to throw good punches now the ball's going faster you see and because I've done this for so long and I'm used to it I know exactly where it's going to come and that's what you can do there you can work on some Jabs from hard Jabs multiple jobs just to get used to that timing see now I've got the timing down that's why I can look at the screen because the timing I know with the sound where the balls going to come the ball's coming straight back to me hand now if you think about it if you're punching straight you know where it's going to come you've only got to stick your arm out and it's going to hit your hand so that's why you can turn away from the ball so now we've got some solid Jabs down now we can work on some crosses now I'm turning my hips and foll them through now you want to be hitting the ball when it comes back to you so when you're watching this in slow motion you can see the ball is coming back and that's when I'm hitting it I don't want to hit the ball when it's moving away from us but when it's moving into us and that's where you get the clean hits on this thing so now we've mastered the two now we're going to put them together with a nice solid one two same thing applies I know where it's coming back to so now we're going to move on to that one two hook two combination now with this one it gets a little bit tricky because if you feel that that one two hook hard and fast the ball's going to be going everywhere so you might have to time that last punch but the more you do it the easier it's going to get so I'm here woo I love that one that's a combination that impresses other people in the gym when you're throwing that hard and fast so now we've buil up a little bit more advanced some very basic combination but what about defense how do you defend using this well there's a couple of ways the first way just like you do on a heavy bag where you're punching and then you're moving after so I'm moving here which we always should be doing anyway to get better at boxing moving but it's not coming to hit my head for you to be able to actually really move out the wheel of this guy you need to get closer you need to get your feet closer if I'm here and I throw a solid one to I don't have to move anywhere but if I'm here and I throw that good one too I've got to move out the way or it's going to hit me in the face and the last thing that I want when I'm doing this video is to get a bloody nose of a double end bag when I'm trying to impress you guys so yeah don't get hit in the face of it but it could happen that's why you've got to be fast that's why these things are so good because you you could get hit in the face and I'll hit it I'll slip and as you're seen there in slow motion here you see when I'm slipping the ball is hitting my shoulder and that is because I'm taking my head off the center line and if I didn't slip it would hit me straight in the face so that's great for you to work on our first just that one two slip or you can do a one two one two slip to your right one two slip to your left then once you've start doing that you can start doing some freestyle stuff where I might do like a jop slip jop slip as you can see here I'm slipping as the ball's coming straight from my face slipping left slipping right getting used to moving that head now we've worked on the basics some Advanced punches some hard punches some defense as well now let's move on to the combination punches throwing a combination on this guy is pretty tricky but you can do it believe me after watching this you will be able to throw the these combinations so what combinations should you throw well a combination I used to love to throw is a one two one one2 keeping it straight and this is more basic because we know the punches are going straight so the ball's going to come straight to us so one two one one two again woo nice combo and you see it looks pretty impressive because it is Fast and the ball's coming and you've got to hit it fast to catch the ball on the way back when you're first working on that combination start low one 2 one one 2 get used to the timing forget about your good form here cuz we want to learn the timing rather than good form so I'm here one two one one two one two one one two getting that timing down now I think I've got the timing then you can pick it up now moving on to our next combination we're want to throw we going to add in a defensive move and this one's going to be a 112 slip two so it's here 11 one2 slip two now if you come close to it after that twoo you've got to get out of the weight of the ball so we were using them defenses that we worked on in the last section and then what we can do from there we can add a hook on the end so now we're going to do a one one two slip two hook and now because we have worked on the one two hook we should know where that ball is going to be when we throw this punch so one one2 slip two hook yeah the ball's going crazy so let's add that two on the end one one two slip two hook two look at that that's a six punch combination six punches defensive move on a double mbag let's do it oo feels good one one two slip two hook two hard combo the throw now the last combo I'm going to show you on this is going to be non-stop punching it's kind of a great tool for working out and it's not kind of a combo that you would use in the fight unless you've got someone against the ropes it's just like punching left right left right so do this you want to start slow b b and now I'm I'm getting the Rhythm getting used to where it's going to go now because I've got that timing I can look at you when I can talk to you and then I can punch harder then harder and again cuz I've got that Rhythm I don't even have to look and close my eyes like this because you've got that Rhythm yeah that's a great combo that you can do you can work on helping with your timing but also helping with your stamina okay now footwork getting that good footwork in the bag while you're punching the bag how do we do it how do we do the Aly Shuffle and hit the back at the same time well we're not going to be doing that today that's actually the first time I've ever done that and it worked so maybe I do a video on that later on not really so this footwork we always want to have good form technique if we're on a bag if we're on the ball if we're in the ring if we're Shadow Boxing whatever we're doing footwork is so important so what do you want to do well you want to keep your feet apart all the time hands up when you're moving so I just want to compare with you with standard crappy footwork to G footwork we're going to go side by side here and you will be able to see the difference and this is what most people do on the heavy bag they'll be stepping around flat footed throwing slow crappy punches you don't want to be like that now compare that with good footwork as you can see here I'm on my TOS I'm moving around I look a lot more athletic I look a lot more like a real professional boxer my punches are faster because my feet are faster and because my feet are faster my defense is faster as well so that's it right there on your toes move around when you step you can punch at the same time so if I throw a one one two I can step and punch step step step it'll look like this see I'm in and out with the feet again here yeah moving around all the time now you might be thinking yes Tony that burns so much energy if I do that all the time well guess what you're right it does burn energy but you want to condition yourself to be able to do that all the time I've done a full video on this channel where I talk about how you can be sharp in the first 30 seconds of the first round to the last 30 seconds in the last round by building your stamina click the link below watch that video after this where I show you how to build your stamina in box and once you've built your stamina you will be able to do that all Dayal long it's just all about conditioning and if you can do that all day long maybe not all day but if you can do that for your full session you're going to look a million dollars in the gym now moving on to workouts what workouts can you do on this well this is great to mix in with your heavy bag work the heavy bag's got so many benefits to it like you can punch it hard you can throw like body punches head punches which is great that you can't do on this guy so you don't want to just totally avoid the heavy bag just to play on this cuz it's a little bit more fun when you start getting used to it and getting more creative but yeah split the session up I would do heavy bag and I would do ball or if you want when you getting used to this at first you know spend three four five six rounds on the ball working on the basics of this video when I showed you how to punch light work on that stuff to get your timing right because it's all about timing and the good thing about this is it's like riding a bike once you get that timing it stays with you forever if you've got access to it definitely use it as much as you can also try and practice this combination here you are you're just punching the bag non-stop this is going to really help with your timing and give you a great workout as well so for the last 20 seconds of a round try and get this gone and that's going to be a great extension of your workout and those last thing I want to add about the workout is if you're punching this hard and fast moving your feet moving your head doing everything that you should be doing you're going to get a very very good high-intensity workout that's going to help improve your overall stamina your timing your endurance your brain functioning your footwork your car everything if you're doing everything correctly five advanced moves on a double end ball and guess what hitting the ball without even looking at it like this is not one of them these five moves are fantastic you're going to love them they're going to be pretty difficult but they're great and they're going to make you look like you're stud in the gym or look like you're stud the next time you're hit one of these things okay let's start with number five which is thrown across to the body people think how can you do a body punch on a double end bag yeah double end bags are great but you know it's just hitting the head but no it's not the advanced move is hitting in the body and it's got a body this little thin black line here is where we're going to punch and we're going to do across the body so I'm going to be here I'm going to throw one two but rather than the one two there I'm going to throw the jab to the top and the two to the body and it'll look like this so from there when you get used that you can throw a combination now think about it what combination would you throw in boxing if you throw job The Head and the right hand the body you're in the perfect position to thow that left hook to the head because you've HD him the body his hands have come down boom over the top so that's the combination we want to throw it's an advanced combination but this is Advanced video so jab the head right hand to the body left hook to the head and it looks like this back back back I'm going to get it back when me jab get it back into that forwards and backwards position and going to go again yes hitting it with body shots like that and you're going to add that into different combinations so I could throw a one two one two the body like this then move or I could throw a one one to the body then come back with that hook to the head like that yeah once you can start thr that body shot on here you can throw as many combinations as you want adding that in now let's move on to number four what we going to do we're going to get on the jab the most important punch in boxing and we're going to move we're going to circle around the ball like this so see I'm moving around I'm circling and the reason why I can look at the camera why I'm doing this is because I've got the timing down I know exactly where it's going to go where it's coming back to so what I'm doing here as I punch I step I'm stepping and punching at the same time you watching so there I'm at the same time punching stepping Mo that left hand up then when you get used to doing this both ways it's harder moving to your right then we can really get another with TOS then speed up see this circling yes all day long look that Miss anyway let's move on to number three number three is similar to number four but this time it's going to advance it by throwing a one two and circling with the one two so as I'm stepping I'm punching so it's going to be stepping and punching at the same time and it looks like this so now the little punches yes me form is not great I understand that but I'm just moving I'm just getting used to time stepping and punching it's always harder mooving to your right if you're right handed like this and you look look at me feet and me hands we're going at the same time gets the cardio going okay let's move on to number two now this one is another body punch but this time it's the jab to the body but we're going to add different combinations to it and we're going to put the right hand of the body in as well we're going to mix it all up and what I like to do when I'm F body shots on is start off with a jab of the body and now when I am doing this it's important that the center of the glove hits the bungee there cuz if I hit the side of me glove me hand's going to come off thr the side hands going to come off hit the center so just start off with some light Jabs I'm here and get the timer with that then when you get that down you could even double up the body but once you've got that down now we can start mixing up now what I like to do is jab to the Head jab to the body if we were fighting imagine this I've hit you with a jab to the head if you're countering with your jab I'm going to step and throw the jab to the body and take my head off that Center Line that's what you're going to do on the ball here so it's going to be a now we can advance that by throwing it over hand right imagine this I'm in a ring with you I've hear you with a jab the head your hands have come up I've hear you with a jab the body I've took my head off the line your head's going your hands went past my head Boom coming up with a big overhand right so to jab the head jab the body cross to the head and it looks like this I like that I want to keep doing it and then from there we can add in other punches we can add in the cross to the body as well so I could do a one two one two one Advanced combination but you're watching this video cuz you want some advanced stuff so again it's a jab the head jab to the body cross to the Head jab to the Head cross to the body long combination and it looks like this woo then the last one with this we can mix it up head body body head look at that I love this so when you're mixing it up hitting the head hitting the body moving around you know getting comfortable being uncomfortable because hitting this guy it's in uncomfortable okay so the last one the endurance one it's a little bit easier feel think you're going to be able to do it but it will get your heart racing what I'm going to do I'm going to show you this Advanced drill and then I'm going to give you a little challenge after I show you what to do to see if you can do that so we're going to keep on the boards of our feet and we're going to hit the ball continuously like this as you can see my arms is bent to start with but then I'm going to start punching a little bit harder and a little bit faster and I'm going to continue the progression until I get the ball going as hard and as fast as I can staying on the balls of me feet now look at that look how fast it's going it's going hard and punch it really hard punch it really fast and keep this going it's all about the Rhythm and the timing with this you'll get to keep it going just like I am there now the challenge for you is to do that for 1 minute on 1 minute off 10 times total this is going to really help the conditioning of your arms number five is not including your footwork when you're defending now no matter what defense you're doing whether it's a slip a rule a lean back a block if you involve your feet with these defenses the going to be way better and I'm going to show you for example if I'm slipping rather than staying here and slipping like this which is still okay if I step with the slip now I'm coming further out my head's off that Center Line and from here I can either thr that body shot or pivot and keep moving back and defend from there or if I am doing a roll yes we can roll punches here but if I step as I roll over that hook if you visualize the Hook's coming up my head I'm going down and I step with back that back foot as well that's going to leave him mov for a body shot so I can step and throw that body shot there boom and then pivot round and come out a different angle if I want to lean back yes a lean back is great here it's taking the sting out of the punch if I step with the lean back like this what I can do there is recoil my weight to get extra power in the counter punch so it would look like this war come on back like that and as well if I'm stepping while I'm leaning back I'm getting further away so if the punch is landing as I'm doing this it's taking even more of the sting out of that punch and on this video I'm going to give you four more common mistakes that I see with defenses okay let's get on with number four and this one is blocking your vision when someone is throwing a punch at you you know often we like like trying to get out the we and if you do this you know you can't see now if you are doing the block for a defensive move which is is still a great defensive move just make sure you can see through your gloves here and not covering too much cuz if my hands are here like this I can't see what's coming around the sides yes I can see a little bit through the middle right there but if he comes with a one two hook boom I'm getting hit and that's the last thing that I want to do when I'm working on my defense is get hit so make sure you can see through your guard and you're not covering your vision let's move on to number three which is poor offense yes if your offense is poor like throwing a job and bringing it back down here which is one of the most common mistakes I ever see in boxing of all time this buom you're going to get hit there if I'm thr a one to hook one to hook another common mistake this coming down here leaves me straight open for that hook to the head so working on great forming technique all the time bringing your hands back to your face after every single punch no matter what punch it is like you throw one is really going to help you with your defense now moving on to number two is closing your eyes when a punch is coming at you now this is a natural human reaction if someone's going to punch you you're going to close your eyes and the reason we close our eyes is because we fearful of being hid okay let's move on to number one and what that is is not thinking about your defense not thinking about your exit strategy we'll be in there and we'll be thinking about offense all the time B trying to knock this guy out but forgetting about your defense you've probably seen fights before where someone has hurt their opponent and then their opponent's like oh getting hurt and then all of a sudden the guy who's attack and forgets about the defense then boom comes out of nowhere and knocks that guy out it's happened time and time again and that is because the person that is attacking has just went out there just thrown offense forgetting about defense so if you think about your defense think about your exit strategy when you are throwing them punches and you need to get out there after will really help you improve on your defense ow the first realistic combination is the most basic out of these four combinations and what that is it's a 112 step back for defense and then we're going to step back in with a two and before I show you that in full speed I want to tell you why it's so realistic thing about this why do we use the jab we use the jab to find our range and score some shots so if I'm here and I'm finding the range with the job I've found the range with the job I've blasted him with a two now if he tries to come back with a counter punch it could be a hook it could be a straight punch what I'm going to do I'm want to step back what will he do he either overreach like this or he might step in if he steps in great I can blast him with that two there if he's overreaching there then I can step back in and blast him with my two so here it is in full speed woo I like that here it is again one one two step back B two great combo moving on to Combo Number Three just want to see it make sure you're right knes down make sure you are practicing these combinations cuz these will get you better at boxing so what is this next combination it is a one two one now before I tell you the next punch I just want you to think about this one two one down the middle it could it could just be fast it could just be light but if someone's thr to one two one at you what you going to do chances are you're going to cover up like this if I cover up like this where I'm open boom around the side and that's where we can come in with a big Power Shot which is a rear hook so we can do a one two one the weight on the back leg from there I can really turn my body my hips and blast in this right hand and get some serious power so here it is full speed oh m m I've hit a few people with that in my time and guess what it works it's realistic and it does some serious damage here it is again so I'm here I'm going to do it lightly this time touch touch touch boom W nice one let's move on to number two now we're getting a little bit more advanced with these what we going to be doing we're going to be doing tricks on our opponent getting our opponent to think we're doing one thing but really we're going to do another thing what we're going to do we're going to be here we going to jab him to the body I'm looking up again I'm here jab him to the body next time I'm going to faint that jab to the body and what is he going to think he's going to think you know he he's going to get hit with that ja body what will he do hands will come down and I guarantee you this works hands come down what I'm going to do there is step in with a hook too now with this combo it's very important that you get the feel right so it works and how do you get the feeling right so let's say I'm looking into your eyes right now I'm here what I'm going to do I'm going to look to your body jab the body I'm here look into your eyes look to your body jump the body here look in your eyes look to the body F and then come over because of your eye movement doing that little thing your opponent's going to really believe that you're going to throw that outb the body which is what what you want soon as he believes it one F arms come down boom boom here it is full speed I'm here I'm moving JB the body jab the body tricking them with me eyes feel got believe me try that combination let me know how you get on it I'm sure you will love it now what you've been waiting for is this eight punch realistic combination now you might be thinking Tony eight punches for a combination that's not realistic but I'm telling you it is this is a realistic combination that you should practice cuz it will help you get better at boxing believe me and this combination is when you're up close to your opponent against the ropes it might be or it might be in the center of the Ring every fight or spawn session ends up getting close like this so what do you do from here well what we going to do we're going to throw six fast straight punches not hard fast upstairs like that I like combination number three these are a kind of distraction these are a distraction to get them arms to Reise up as soon as them arms Reise up what we're going to do we're going to sink in a big left took the body followed by that big right hook over the top like that and here it is full speed if you box like this with your weight on your front foot you can have lots of success in boxing now you might be thinking what are you for real having your weight on your front foot no one teaches this everyone teaches with your weight on your back foot like this well I'm going to tell you something different I'm going to tell you exactly why you should have your weight on your front foot and the benefits of doing this because there's so many and guess what no one teaches this and I'll tell you why they don't teach it as well front foot like this this is sounds crazy why would you do that because from this position you can't really throw punches well you can and I'm going to show you exactly how you do that and I got this method from one of if not the greatest amateur boxer that g Britain has ever produced Frankie Gavin who was an amateur world champion he was an amazing fighter and he used to do this all the time wait on the front foot and actually before I shot this video I've just had a conversation all about this method and why he did it and also why the likes of Joel Kaki did it panel Whit did it Canelo Alvarez even does as well but before I talk about the Weir on the front foot let's talk about the method with the Weir on the back foot that everyone teaches this method here which is a solid method and if you think if I'm here I'm further away from the opponent so he's got to commit to to throw them punches and from here as well I can really rotate from the weight from the back front to the front foot to get more power in the punch so I can punch hard from this position like that because the weight's here but you know I wasn't never a big fan of having the weight on the back foot I used to keep it more here 50/50 with the weight on either foot keeping that good solid balance so now we on the front foot why would you want to do this because You' probably be thinking you're a lot closer to your opponent and from here you can't rotate your hips and them's both correct being closer to your opponent is the reason why we're doing this so we given him the confidence to throw a punch because what we're going to do we're going to counter that when Frankie gin was doing this he would be here like this drawing that lead off his opponent so he could do a few things one thing step back and then come in with his counter punches or he would be here waiting for that lead to come he knows that the going to throw that lead because he's in range and the opponent will be silly not to throw that lead so from here he would slip and come over with his own punch and as well the push back if my weight's on me front foot here within a split second I can go from here to here I can push back much faster whereas if I'm here on the back foot if someone throws two or three punches you can cover up and then take the punches here but why do we want to take punches here if you taking punches here you're still taking damage you're still taking punishment but if I'm moving out the way you know the he's full fresh air and I'm taking zero damage and the best defense in boxing no matter what anyone sees is moving your feet so by having the weight on the front foot I can get out the way of the punches faster and then fly straight back in as soon as that back foot lands b boom with punches of meon and it looks like this yeah also what you can do when you're in this position is drop your hands because you're waiting for that punch and as soon as you see that punch W you can get out the way now you might be thinking drop your hands wait on your phone F Tony have you g mad well I'm telling you give this a try and you'll surprise yourself when you know someone is going to throw a punch guess what it's way less likely that they're going to land that punch so try it hands down here when the punch comes whoop step back push off with your feet fast and you come back in with the counter punches of your own but to do this you do need to have fast reactions you do need to have good counter punching and you do need to have great footwork terrible punch oh they are bad punches so bad and if you're punching like that guess what M you're doing it wrong and if you didn't see the mistakes that I was doing there you need to watch this full video where I'm going to show you how to punch properly how to punch faster sharper with more power yeah I see so many people come to the gym hitting the heavy bag like that going for power and just messing up and the thing that I'm doing wrong there is pushing my punches we think you know if we push the punch it's getting more power the bag's going to swing more and I look like a big matchu man by hitting it n mate you look terrible if you think about power all the time you'll go up like this then you'll plow and you'll never be able to punch any harder and you'll get tired FAS as well but if you think about the technique if you think about the snapping off the punches rather than pushing the punches your power will increase your speed will increase and you will look like an overall better fighter and right now you'll be able to see the difference between the push and the punch so right now you're seeing on the screen the pushing punches if you look I'm pushing through it yes they look pretty fast still I am getting a little bit of power it but now we're going to compare this to the punching now when you compare this with the real punches you'll see the snap in the punches you see the speed and you'll see the power is increased the bag's moving even more that's because I'm using good form and technique so the way to get out of this habit is first know that you're doing this get a phone record yourself watch yourself on the bag if you haven't got a coach who's correcting you and see if you are pushing your punches rather than punching them once you've identified this mistake great now you can go ahead and start working on it and what we're going to do to work on it is start thinking about speed rather than power if you're thinking about speed throw on that punch and really focus on bringing it back to your face fast that's how you're going to get out out of that habit now if I think about that watch then once you've thought thought about that then you can start improving a little bit with the power by rotating your hips and transferring your weight behind the punch and that's going to help improve the power like this hands come straight out the face you can see how much the bag's swinging like that I'll show you again now if you compare that with the first punches that I threw at the beginning of the video that you probably didn't notice that I was doing wrong you'll see the big difference so now moving on to this one simple tip that coaches don't teach you that will help improve your hand speed now this is think about the sound of the punch if you're thinking about the sound of the punch you're going to punch faster right now you've got to think about it then you've got to do it then you've got to think about it then you've got to do it until you get to the point of being able to do it without even thinking about it and that's how you improve by doing things without thinking about them so first let's think about the speed of the punch I want to throw three punches I want to match that speed if I want to do six punches is I can match the speed like that if I throw a regular job as you can see here he's catching them he's blocking them and if I can't get through that tight guard with the jab then I'll start adding in the screw shot and when I start screwing that left hand through it will go through the middle and I will have success just like you can see right here the screw shot in boxing this is a difficult punch to throw but it's got so many benefits to it and on this video I'm going to show you exactly how to R the screw shot how to have success with it so the screw shot basically is with your lead hand you can't throw it with your back hand a little bit more difficult but with your lead hand we're going to screw your hand through the middle there now you might be thinking what's the difference between doing this and just a normal job well the idea with turning your arm and turning your hand is to screw your hand through the guard now if you can see here Glenn's got his hands tied together right if I throw a jab it kind of goes there it's sticking there so what I'm going to do is I'm going to screw my hand through the middle of them gloves like that it's making my hand thinner and coming around and then blasting them in the face so if I'm here this is what it looks like and I'm screwing it through W and that's the finished position there I'll show you from this side so I'm here just like a jab but I'm turning the arm around and getting through through them gloves so then if I am in a fight and he is defending and block on that my goal is to screw it through the middle there now what else is great about this shot is setting up your number two your cross if I'm screwing this through here and stpp them with it and then throw the right hand after that I get so much power in the punch the momentum of the ba is amazing so here quick demo I'm going to screw up then come back back with the right hand and as you see the punch is landing the same time as me foot that helps with the momentum so here getting lots of power and then if you're in sparing in a fight and you try that yeah it's great but first I would just start off trying that screw shot and another thing you can do if you are struggling with this is you can dip and then you can come up with it as well because when you do that dip he might think you're going to throw the Jabs soate dip for a f dip one and then come straight up dip one and then you can follow up with your other punch I used to love this punch is am your boxing I had so much success with it but it just comes out to keep practicing you can practice on the bags you can practice on the mits you can practice in sparring getting into a good habits of throwing this so how do I land the body shot after throwing the screw shot well if you think about it if I'm throwing that screw Shot Through To The Head W his hands go higher what I'm going to do there is rather than go straight the body which you could do which would be boom boom I'm going to go the head again to keep these hands up so I got the screw shot there hands come up going with AC cross then from there I can see the open and there W whipping in that body shot now if you do this fast if you think about speed think about the sound of the speed think about that and then throw them it'll be like this like that again and that right there will give you success out Landing them body shots what is the perfect boxing workout for a beginner well on this video I'm going to explain it I'm going to tell you why it is great for beginners so get your pen get your paper write all of this stuff down and I guarantee you you're going to enjoy this workout and get better at boxing first things first before you start your workout you should wrap your own hands I've created a full video showing you how to wrap your own hands perfectly definitely watch that video after this now once you've got your hands wrapped then it's time to warm up warming up is very very important you really want to get a full body warm up focusing on your shoulders and your core and your lower back now you want to warm up between 5 and 8 minutes starting off slow and slowly increasing the warm up as you go getting your heart raised maybe getting a little sweat on in that time now after your warm up then you should go into Shadow Boxing and I want you to do four two minute rounds of Shadow Boxing focusing on good form and technique bringing them hands back to your face after every punch turning your hips when you're throwing them straight punches exhaling with every punch staying relaxed as as well now these 42 minutes are themed I'm going to give you things to work on minute one of round one I want you to not throw any punches all you want to focus on is footwork moving them feet moving around the ring or wherever you are Shadow Boxing stay nice and relaxed keeping your feet apart minute two we're going to start throwing punches but we're only going to throw straight punches fully extending your arms turning your hips exhaling staying relaxed after that 2 minutes is up we're going to get a minute rest get a quick drink if if you need one and then we're going to go into round two in round two we're going to start off with a minute again of just throwing them straight punches the JB the cross the jab jab moving forwards backwards side to side then a minute two of round two we're going to start throwing some hooks but I always want you to throw hooks after you throw one two I wouldn't necessarily throw a lead hook if you're a beginner cuz you're not in the position to throw that but after you thrw the cross you're in the perfect position to throw two now moving on to round three of your Shadow Boxing we're going to now do freestyle Shadow Boxing through any punches you want any combinations you want still focusing on good form but this round I want you to think about defense as well so if you through a job I want you to think about a defense after that job if you throw a onew I want you to think about a defense if you throw a onew hook think about them defenses working on good form and good technique now I would rather you did this slow and did it correct before you try to speed spe up and go full speed so working on anything you want but with defense after every punch or combination now moving on to round four what we're going to do it's freestyle again but this time we're going to up the intensity so let's see the last round was 60% this round is going to be 80 to 90 to even 100% of intensity again focused on good form and technique and then are your 42 minutes of Shadow Boxing after you've done them we're going to get the gloves on and then we're going to go onto the heavy bag so we're going to do four two-minute rounds on the heavy bag again with a one minute rest in between round number one on the bag we're going to focus on straight punches only especially that jab your jab your Straight Lead hand is the most important punch in boxing so focusing on that focus on throwing it correctly straight fully extend exhaling as you throw and getting it strong as well we're going to throw the jab and the cross good form always that's for 2 minutes STP punches only then moving on to round number two on the heavy bag now we're going to start adding in some lead Hooks and maybe some rear hooks if you feel comfortable doing that one thing when you are on the heavy bag and you are throwing them hooks you've got to shorten your straight punches I can't throw a hook if I'm here so I've got to shorten my right hand to get my body closer to the B so then I can throw the hook from there so now we're going to work on the St punches and adding in some hooks as well round number three we're going to work on the freestyle with defense like we did in the Shadow Boxing I really want you to visualize punches coming at you when you are working on them defenses and then round number four we're going to up the intensity even more working on freestyle working on everything you've worked on in the previous three rounds of the heavy bag put it all together but we're going to up the intensity more power more speed but still keeping that great form and on round number four you can really push yourself as much as you want if you're really tired from the previous three rounds just take it easy you don't have to be exhausted after this session for a beginner I would much rather you learn and have good form and not be exhausted than being absolutely exhausted after blasting that b with bad form and bad technique because when you are a beginner at boxing you're creating a habits we always want to create good habits in boxing so by blasting the bag having bad form you're creating bad habits let's not do that so now moving on to the Circuit this is a quick circuit that you can do that will really help build your stamina that you should try and do at the end of every session and each time you do it you're going to build more and more conditioning up which will only going to help you with the heavy back what we're going to do we're going to do two 2om minute rounds with a minute rest in between now this will take your session up to 10 2minute Rounds with your four rounds Shadow Boxing your four rounds heavy bag and your two rounds on the circuit and it's going to be the same circuit repeated twice we want to do four exercises 30 seconds on each one first 30 seconds we're going to do squ squat press now you can use dumbbells in your hands you can use a med ball or a catle bell as long as you're making sure your squats got good form and you're pushing all the way up with your arms as you can see on the screen here 30 seconds of this then we're going to move straight on to the next exercise which is press UPS push-ups we call them in America now with these you can go on your knees if you have to I want you going all the way down all the way back up going on your knees is fine with push-ups you can go faster on your knees but also you if you don't need your knees do full push-ups keeping your core tight and your back straight and when you are doing these I like to think if you thr a cup of coffee on your back that won't fall off 30 seconds of push-ups then we're going to move on to the next exercise which is high knees so you're just in the spot lifting your legs up high this is really going to build your cardio and get your heart racing really fast 30 seconds of high knees is very tough this time we going to do 10 mountain climbers getting your knees to your chest followed by one push-up 10 mountain climbers one push-up 10 climb is one push-up again this going to get your heart racing now after you've finished them four exercises 30 seconds each one what you're going to do take that minute rest get a quick drink and then do it all again the exact same Grizz your knuckles in box and training is very common but it can be absolute nightmare because the next time you go to train every time you throw a punch it hurts and if it's hurting you you're not going to be able to train at the best of your ability and even though it is very common there is some things that you can do to prevent this from happening and on this video I'm going to tell you exactly what you should be doing to prevent the greases from happening and also if that have happened what you can do to continue training where it's not going to affect your knuckles so the first thing I want to see is wrapping your hands you should be always wrapping your hands but just because you are wrapping your hands doesn't mean that it will prevent you from getting the Grizz on your knuckles it's all about the way that you do wrap your own hands basically once you've wrapped your hand it should look like this as fast as that and when it's wrapped it should should be snug pretty tight now if you see here it is tight so when I'm punching this is not moving anywhere but the common mistake is when people have it wrapped they'll have it loose and it'll be kind of like this on the knuckles and when it's loose on your knuckles that's going to cause the friction and it's the friction is part of the reason why you get grez Knuckles so as you see there that's loose so now when I punch the bag that can move up and down and if that's moving up and down the friction from the movement from the punches is what is grazing your knuckles so make sure that when you've got this on it's nice and snug and tight around your knuckles not tight where it's stopping your blood cuz that's another problem for another video that will cause but tight enough when you punch it's not going to move so have the hand wraps on good then from there you need to put your glove on like this look at me full of magic today and then once you've got your glove on and you are punching the bag a couple of ways is that you might be hitting the bag if you're hitting the bag and the bag is like spinning you're hitting it incorrect the bag shouldn't be spinning if you're throwing a hook even I say sometimes beginners they'll be throwing straight punches and they'll be skimming the bag if you're skimming the bag and it's going around again you're grazing your hand is moving around in the glove and talking about gloves it's important that you have great gloves now it's time to take these off now the wrap's off just like that so you've got Grizz on your knuckles and you're thinking what kind I do I can't hit the heavy bag it's really hurting me well what you should do is let them rest let them heal but that doesn't mean you should stop training cuz there is lots of different box and workout that you can do even if you've got bad handso working on body shots in boxing is a lot of fun and I'm going to give you three different body shots that you can work on that's realistic that you will have success with and if you want to get better at boxing if you want to look better at boxing you should definitely be practicing body punches a lot of people forget about them but it's super important to do this to improve your overall boxing technique so the first one is pretty basic the second next one gets a little bit more advanced and the last one is the most advanced so what you going to do for number one is a double jab cross to the body but while we're throwing this we're stepping we're stepping bringing him onto our right hand so I'm going to be a jab jab and then step and throw that punch now it's important a couple of things when you're doing this the first thing is when you're throwing that jab your bringing it back to your fist because now you're moving onto his right hand and the last thing you want to do is jab jab and bring this down here and get caught so jabing about your fist jabing about your fist next time we want to blast in that right hand to the body and it'll look like this again and if you notice when my foot lands on the last one boom it's the same time as the punch lands and that step in the punch is getting the momentum and my body we behind the punch to get more power into it and you want to be hitting hard you can try this on the heavy bag and on the mids so again JB jab bom bit faster oh great combination okay let's move on to number two this is my favorite combination of all time yes of all time I used to stop so many people with this and what it is is pretty basic it's here any went down with that big body shield on again it's here now if you notice there you might be thinking well that's pretty bad technique you're not leaning into it because we get taught in boxing to throw this or to throw this and then put your weight here and then throw but if I'm in with someone with experience like a Glenn Holmes as soon as I lean over if he we go boxing he's going to move other the way or he's going to block that his elbow so I'm going to remove the lean out take the lean out out of it and just throw that little overcut from there boom stand upright yes the power is not going going to be as hard as if I did lean over but it's going to be hard enough to do some damage and the only reason why I'm throwing that uppercut is to get his hands to come up it's take a decoy punch little double cut big left hook to the body so we're here again working on speed but what I can do is make a better decoy by throwing a few more punches so every fight ends up up close here so if I'm up close here what I'm going to do I'm just going to touch touch just throw these punches light until I see a little Gap and then blast that one in there so touch touou boom and then blast in when he's not expected or you can wait until the hands come up and then blast it in but I tell you what if you are hitting someone like this if you're throwing these punches the hands have got to come up especially if they're on the rops whoop and whip that body shot in there so it'll look like this I'm going to throw one two hook two hook two body shot whoa again yes great shot great combination and it will do some serious damage believe me look here let's get into this Advanced combination what we going to do here I'm going to throw a jab and then slip his right hand if you sleep sliping their right hand look where he's wide open boom blasting that body shot and as soon as he gets H with that body shot you know that these elbows coming down as soon as that elbow comes down I'm coming over with a hook to the Head then back to the another cross there I've hit him back to the Head where these hands going to go they're obviously going to go back up and that's when I'm going to whip in two more body shots there like I said it's advanced it's a great one now here it is full speed and I love that combination did you see how hard that was this is the gazelle punch this is a pretty Advanced punch to th but as you seeing there I got so much power in it and on this video I'm going to break it down for you show you and explain the gazelle punch to you and also I'm going to show you some little tips and tricks so you can land this punch to have ultimate success and hurt whoever's in front of you if you want to hurt them so as you seeing there that was a big lead hook putting all my body wh behind kind of jumping into the punch and we don't really get taught this in boxing to jump into the punch it's kind of what you might see on a street fight but with this if you can set it up correctly it will land and you will get lots of power behind it so when you throwing this punch you can load it up by kind of bringing the weight to the front foot from here then my feet will come off the ground and bom so I'm here slow motion I'm push off the back foot push the way to the front foot from there boom and then I'll jump through it now a little bit faster it'll look like this and you see the power right there stepping W it's kind of two points to it step one step two feet coming off getting everything behind the punch using the gravity to get the power into the punch now that's a g punch to land but now you thinking well if I come off the ground like that my opponent's going to see me and he's going to move out the way and I'm going to look stupid which you will if you don't set this up you got to set it up by making him think you're going to do one thing and then do another thing it's the punches that they don't see coming that is going to do the damage another thing what you might see from here is I'm out of range here he can't hit me I can't hit him so with that push off where I'm really stepping into range but I'm letting my left hand Go My Le hand go as long as I can as well so I'm getting my feet in the range at the same time as I'm throwing that punch finding your range with this punch is key because if you go too close to him you know I'm here yeah it's a bad position to be in if I'm too far away I'm going to look silly he's going to throw some counter punches as well so finding the range with this is key and you can practice this on the heavy bag you can practice this in Spar you can practice this on the mits as well so how do we set this up well what I'm going to do is I'm going to start off by throwing a couple of Jabs to the body so I'm here I'm throwing that jab to the body I'm moving I'm throwing that job of the body this time I'm going to dip and f as if I'm throwing that job of the body but I'm also going to bring over this shoulder so we might think I'm going to throw the right hand as well as I bring the shoulder over I'm putting the weight on the front foot and from there Bo that's when the gazelle punch comes in so I'm here I'm out of range I'm full my job of the body I'm full my job of the body I'm one and as you're seeing there The Recoil of the w w is getting so much power in the punch you might be very fit training very hard but still getting gassed out when you're on the m in sparing in a fight or even hitting a heavy bag you might be thinking why the hell am I getting so tired because I'm fit well on this video I'm going to give you three tips to help you last longer when you're doing your boxing sessions but this is a common thing you'll be putting that Graft in getting in great shape getting fit getting stronger but then why is this happening well this will really help you tip number three is breathing now this might sound simple because we breathe every single day without having to think about it but what I've noticed since I've been teaching boxing is this is one of the hardest things to teach someone how to breathe correctly when you're boxing it's natural for us to want to hold our breath but when you hold your breath you get tired if you've ever done some swimming underneath the water you know when you come up you're exhausted because you're using energy and holding your breath at the same time now this is the same with boxing if you're holding your breath and punching it's like swimming underwater so learning how to breathe and when to breathe is key when you're throwing your punches you want to Exhale when you're moving and you're out of range and you're moving around you know this is the time to recover but what tends to happen is when someone is in front of you if it's a mid guy or if it's a sparring partner or even if you're on the head heavy bags and someone is watching you all of a sudden we get tight and we hold our breath tense our muscles and this right here is burning too much energy now you're watching this video you're probably fit enough to do this all day long move around breathing breathing look I'm fit enough to do this all day long it's easy but then as soon as someone gets in front of you then all of a sudden my shoulders get tight my legs get tight me car gets tight I start holding me breath a little bit more but no you've got to learn how to relax relaxing as if no one's in front of us even when I'm here in the demo at the end I'll explain even more but what it comes down to is getting into good habits of doing this so you can do it without thinking about it but at first you've got to think about it you've got to drill it into your head you've got to think every time you're doing a session focus on your breathing now when you do this when you think about it and do it and think about it and do it and think about it and do it you'll get to the point of being able to do it without having to think about it and that's what we're aiming for here number two is power punches all the time every punch doesn't have to be hard we can throw light punches to set up other punches and now what happens is when someone comes to the gym that might be standing next to you when you're in the heavy bag all of a sudden and I I'm guilty of this as well we try to impress we try to punch hard with every shot when you're on the mid people try to impress the coaches it doesn't have to be hard you should be working on light punches to set up the power punches because if you can't land a light fast punch you're never going to be able to land a power punch and when I show you this demo at the end you will understand exactly what I mean and number one is wasting punches we waste so many punches throwing BS combinations on a heavy bag or on the MS or in sparing you shouldn't be wasting punches every time you throw a punch there should be a reason for it even if you throw a punch knowing that you're going to miss that punch it should be to set up another punch but often we try and throw a million punch to try and make us feel like we're real boxes real boxes don't four a million punches now if you're working on trying to build your overall conditioning you should definitely watch my video on how I to train as a professional but by all means throw lots of punches but if you're trying to conserve energy and last longer but if you're wasting punches it's just not going to work now I'm going to give you a great little demo of everything I've just said so firstly breathe in and one thing I love to do when I'm teaching people how to breathe in boxing is start by Shadow Boxing but with your arms down and not throwing any punches so basically you're moving around here now when I'm here you can hear I'm breathing focused on breathing I'm totally relaxed I'm fit enough to do this all day long you're fit enough to do this all day long now from there what I'm going to do I'm going to bring me hands up to my head that exact same relaxation focusing on breathing I'm fit enough to do this all day long and then once I'm here then I can start throwing the punches so that right there is is a great drill to start off with to get used to breathing and moving now when we add the punches in I want to Exhale with the punches about to the breathing moving easy all day long all day long now with the power punches we got to set them power punches up with light punches so let's just see my big Power Punch is my big right hand thr a jab job then throw the power punch everyone doesn't have to be hard I'm still getting power in that because the technique is right now the last one is waste and punches the answer is no you're not too old to start boxing anyone on box at any age but this all depends on one thing what is your ultimate goal with boxing and on this video I'm going to talk all about this telling you what my advice would be no matter what age you are whether you want to be a world champion whether you want to do this for Fitness now if you want to know if you're too old to start boxing because because you want to compete and you want to have a fight or you might want to become a world champion it's always better to start boxing when you're younger I started boxing when I was 10 years old I had 17 years of competitive experience 106 fights and at the end of them 17 years you can just imagine how much experience he had because I started when I was young but that being said you don't have to start when you're young but it's obviously better like anything you do in life the more you do it the better you going to get when you've done it from an early age you're going to get better as you get older but there's been multiple World Champ that started boxing in their early to mid 20s so it can be done but my recommendation to you and to anyone is be self-aware if you're going to the gym and you're sparring and you're boxing and you're getting beat up of guys maybe your age or even younger than you or older or or whatever if you're getting beat up in the gym and you don't feel like you're improving you might be watching all of the videos on this channel but you might not be improving and if you're leaving the gym with a headache and just really have a think about a cuz I really believe that you need to focus on your health whether you like it or not boxing is a dangerous sport getting hit in the head consistently is dangerous and it's not for everyone but if you've got a burning desire to go in there and fight and compete do it don't take notice of me cuz the last thing I want you to do after watching this video is in 10 years time when you're 40 years old thinking about this video and thinking Tony Jeff told me to box he's a I shouldn't have listen to them I really wish I boxed when I was younger I don't want you to have them regrets when you're older now the decision it comes totally down to you whether you're going to box or not but my advice is be smart don't be getting hit in the head all the time think about your brain think about the damage that it could do so be smart Spar light if you're going to spar work on defense don't be a matal man in the ring and go toe to to and try and not each n no nah none of that stuff now on the other side let's say you are 20 30 40 and you're thinking I want a box for Fitness it looks good Tony I've been watching your videos and it's inspired me to get into the gym which I've heard a lot of people are doing on my Instagrams comment all the time and YouTube so I appreciate that I read them all for Fitness go for it you might be 40 50 60 I've had a guy 65 years old sent me a message you de told me I've inspired him to hit the heavy bag and get fit and work out which is fantastic because boxing has so many benefits to it it's great for your self-esteem it's great for confidence it's great for your body it's great for your brain as long as you're not getting blasted in your head all the time it's great for your health for your Fitness it's great for long longevity again if you're not getting punched in the head all the time now if this applies to you you should definitely not start boxing and that is starting boxing to get rich or famous so many people want to do it to get rich and famous and 99.9% of Fighters don't get rich and don't get famous so if you're going to do it for that don't even start by using this method that I'm about to give you there's 20 to 50% less chance of you being hit when you're in the ring and this is a technique that an Olympic teamgb boxing coach give me before I went to the Olympics and won a bronze medal so straight away you're probably thinking for me to get hit less I've got to work on some more defensive moves might be slips rolls lean backs step backs them all are great and you always have to be working on them but that's not what I'm talking about this what I'm talking about is a mental game it's a mental trick that you can do to yourself to prevent you from getting hit and what this is is thinking about what your opponent is good at now let's just see for example if you're in there sparring with someone who's got a fantastic job and you just can't get out of the way of that job they'll land it all the time and it's frustrating the next time you go in the ring spawn with them you've got to really mentally prepare yourself before you go in there and think I'm not going to get hit by this job now when you do this there is way less chance of them being able to land that job because you're aware of it rather than going in there thinking oh no I'm going to get hit by this job he's got a great job so instead I'm going to try and land my onews or I'm going to try and hit them to the body rather than f like that what a lot of people do your number one focus is I'm not going to get hit by his job one time and because you're mentally preparing yourself for this it's going to make it way harder for him to land that job now when I'm seeing this I don't mean I want you to fight negatively or Spa negatively where you're just running away scared of that job no not at all but what you going to do is when you start do defending that job whether you are blocking parrying stepping back slipping then you're going to come back with counter punches of your own now this goes for any punch if you're in there with someone who's got a massive left hook who knocks people all the time with that hook think about it and get your head in there I'm not getting hit by that left hook or if they've got a good body shot I'm not getting hit by that body shot and then once you start defending them when you're in there and then come back with counter points of your own it's going to be absolute game changer for you I promise you that now the drills that you can do to improve this to get to the point of being able to do it without having to think about it well what it is it's called visualization when I'm telling you to go in the ring and focus on this yeah you definitely should but it doesn't happen just before you go in the ring you've got to visualize your full spawn session your full fight way before the fight and lie there eyes closed thinking about thinking about these Jabs thinking about these left hooks that's not going to hit you thinking about your return counter punches and when you visualize this before you get in there that's going to really help you do it without having to think about it when you're in there you've heard it it before boxing is all in the mind and this is huge for that number 12 if you're focusing on technique over speed and power you will be come better so many people out there are trying to punch really fast or really hard and not thinking about the technique slow it down work on good form good technique and then we can always speed it up after that number 11 balls of your feet when you're moving side to side forwards and backwards always be moving on the balls of your feet no matter where you are because in this position here now I can always throw punches but if you're plot and flat footed here you can't really throw them punches and as well you you can't move fast if you're flat footed when you're on your toes you can spring backwards and forwards into range land the punches out of range to get out of danger so always move on the balls of your feet it's common for us to want to be flat footed because when we walk de de heel tour heel tour we're getting the habits of moving on them tools by all means you can be flat footed while you're here when you're moving on the TOs and on this video I'm going to give you 10 more small tips that will make a big difference in your boxing games now let's get straight into number 10 and it's this small slips rather than big slips often people will be hitting their heavy bag and they'll throw that one two and then it'll slip down here look right down here if I'm this far down I'm off balance and I can't throw any punches from there and it's unnecessary we need to slip the amount of a glove which is around 8 in so you've got a line in between your feet like there you we just need to slip get my head off that Center Line just enough for that glove to go flying past me and as well if I threw one to slip slip now I'm in this perfect position now War for the counter or if I'm slipping to my other way I for a jab slip there just enough head off the center line for that glove to go past one fire back so number 10 is small slips not big slips number nine can you tell me what I'm doing wrong here what's wrong with this boxing style I'm turning me hips I'm staying relaxed hands going back the face right but look where my chin is now to you this might not look like my chin is high but it's too high I could get clipped over the top there cost my chins in this position we need to get our chin down just there a couple more inches so from here to here when you keep your chin down there's we less chance of you getting hit but you might be thinking well I don't Spar anyway and if you don't Spar you still should keep your chin down because it just looks better rather than this guy be this guy chin down looking up through your eyebrows like this and as well because my Chin's down if I throw that jab look and someone tries to get the overhand right my Chin's kind of covered a little bit bit with my shoulder there and that is not by bringing my shoulder up but my chin down this is something that I've spoke about so many times on this channel before and that is exhaling with each punch stay and relaxed it's so easy for us to get tight and you know waste lots of energy and not breathe because we think that if we hold our breath we're going to get more power in the punch but no you need to relax exhale with each punch this way your punches will be have better technique that will be faster and you will gain more power exhale so never forget that and this kind of leads me on number seven which is my eyes my eyes should be facing forward all the time no matter what I'm doing there's not a worse position in a fight that you could be in than this right here you're looking down at the floor because you don't know what's going to come and the punches that do the damage is the punches that you can't can't see now if you're down here you can't see the punches and you will get hurt so eyes up all the time whether you are slipping rolling no matter where you are in the ring pivoting eyes up facing forward at your opponent and the place that I like to to look is in the chest right there because if I'm looking at your chest I can see your feet your hands if they were out here my peripheral vision can see everything so I always like to keep my eyes up forward onto my opponent's chest there or if you're on the heavy bag my eyes facing forward on that bag all the time no matter what I'm doing now number six this one is always think about defense it's easy for us to be on the bag and you know punching a we and forgetting about defense or Shadow Boxing here even if you're not planning on sporing or fighting you should always be adding defenses in there because you just look like a better boxer so if I threw a jab I thought about that defense th that one two I've defended there defending always thinking about that defense and that will take you from looking like an average fighter to a top level fighter now once you've thought about the defense what you can do after that is think about the counter punch so I'm here I feel the punches I've defended then I can come back with counter punches as well which will just take you to the next level number five is step when you roll now we know we will do a one two roll and we be here which is good and this is basic stuff but if you step with the roll you're going to be able to change that angle and come at your opponent from a different angle now if you think this is my guy right here I th one two rather than roll and stay that same position now I feel that one two I Ru now I've changed angle and I come at them from the different angle which makes it more complicated for him it's a more advanced move but if you roll with your step it will get you more advanced and it will will make you better at boxing number four this is the mistake that I know that you're making cuz I even make it often right now after all these years of boxing and that is dropping your nonp punching hand and if you think Tony I don't do that just get a video of you watch it in slow motion and I guarantee that you'll throw one two hook and this will come down here before it goes up there or you'll throw a one two and this will drop down here it happens all the time like I said even with me when I watch my videos back that I post on YouTube I'm like oh no I hope no one notices that that but now you will notice so dropping your non-p punching hand you want to always bring it back to your face no matter what punch you're thrown that non punching hand should be always by your face number three is when you're throwing straight punches fully extend them so many times I'll say this here where the arms are bent if you throw your arms bent even if you turning your hips you're not getting that full power in your punch you want to really rotate and throw it as far as you can punch through the Target and right there this arm is solid there's no Bend in this arm so fully extend every time you throw them straight punches and you'll see your power just increase moving on number two is your hips and turning them when you throw punches because if you don't turn your hips these are arm punches but as soon as you turn these hips like this you're going to get way more power in them punches no matter what punch it is you're thrown and as well with your hips you want to be turning your hips when you're slipping when you're rolling it's all in the hips if you move your hips your feet will do its own thing now move number one is your hands when you're not punching the bag you're here hands is relaxed I'm here if I'm not punching anything I'm here then I'll do a tight fist then I'll punch then I'll come back relaxing here tight fist then I'll punch then I'm relaxing here now this right here is one of the best combinations that you can throw to cut the distance down and also it's a great combination to throw if you've got someone up against the ropes or even if you just want to be on a heavy bag and you do want a box and work out I love this combo it doesn't get taught enough and when you learn how to do this the we want to teach you with speed and power you're going to absolutely love a two I'm sure of that so this combination is a one to one and there's two ways of thrown this one for cutting the distance down one if you're hitting the heavy bag or you've got someone against the ropes and you thrown this combination great for both them I'm going to talk about them both right now first one is cutting the distance down if I'm in with a opponent who is moving back on the back foot or every time time I go forward they step back and they're using their feet as defense this combination is great to cut that distance down because what I'm going to do I'm going to step and punch at the same time so it's going to be a step step step now if you notice when I'm doing this my foot and me hand are landing at the exact same time that is getting power in the punch but we're not looking for power in the first two punches if you notice when I'm throwing that right hand the big cross I'm not rotating me hip on it what I'm doing I'm loading up the next punch which is the jab and that's the punch that we're looking to land in this combination the last jab so if I've went one two without turning me hip I've got my weight Central here to pull this two back and really blast in that left hand to get power in it and on the bag it look like this and if you see how much that's swinging there it's like a cross because I'm getting all of that momentum of this full movement of the one two one into that last punch B and really getting power into that okay so on the combination now we're going to turn our hips with each punch with the one two one while we're moving like I mentioned we're not turning the hips on that right hand but on the back we can really rotate and get that power in the punch as you can see I'm turning into the punch getting some good power in there as I throat and the key is with this if you notice when the one's come back to the fist the two's coming out when the two's comeing back to the fist the one's coming out we don't want to be thrown one two one but it's going to be B just like that now we've done it moving and we've done it in place now what we can do we can set up punches from that so we fow that one two one if someone's in front of me their hands are coming up then from there I can whip in that big rear hook to the body so it will be a getting the hands to come up then from there we can come back with a left hook the head so it will be a five punch combination grid starting with that one two one and you can get very creative with this combination number 12 stop throwing unrealistic combinations on the heavy bag I see it all the time people know the bag is not hitting them back so to start trying out throw silly combinations you always want to throw realistic combinations when you are on the heavy bag that is going to help you improve your overall boxing form and technique on this video I'm going to show you 11 more of the most common heavy bag mistakes that I see all the time in the gym please make sure you're doing any of these mistakes now let's just get straight into it with number 11 can you see what I'm doing wrong there flicking punches it's silly and when you're doing this there's a good chance that you'll get injured because if your hands not solid and you're not feel that good proper punches you're going to hurt your hands so stop flicking your punches can you see what I'm doing there I'm not breathing I'm holding me breath it makes us get tired fast and I see it all the time people come in the gym and they'll hold the breath they'll think they'll hold the breath they'll get more power in the punch but you're actually getting less power in the punch if you're holding your breath cuz you're not getting the speed and as well you're going to get tired so when you are punching make sure you're exhaling with every single punch and that will help you get over that problem wrapping hands a lot of people think they don't need wrap the hands when they're hitting the heavy bag because you've got gloves on no mate always wrap your hands or there's a good chance that you will get injured if you get injured you can't box anymore so what's the point in trying to be a tough guy and thinking I'm going to not use wraps because it'll toughen me hands up that's a myth always always always wrap your hands this is one of the most common ones I see can you see it watch again in slow motion look where I am bringing my hand it's dropping all all the way down when I'm throwing that punch you always want to bring your hands back to your face no matter what punch you're throwing always bring it back the face the non-p punching hand should be glued by the face at all times good punch right fast can you see what I'm doing wrong though I'm relaxed I'm breathing but I'm not turning me hips if you don't turn your hips when you're throwing them punches a couple of things the main thing is you're not going to get the power in the punch because when you turn your hips that is what gets the weight behind the punch to get the power in the punch and as well if I'm standing here and I don't turn my hips look where the punch is but if I turn me hips it puts extra 3 in on the extension of the punch so your punches will be longer as well if they're longer there's more chance they're going to hit so on them straight punches always turning your hips even on your hooks you want to turn your hips cuz that's getting the power into the punch your fists what are you doing with your fists when you're hitting the heavy bags or when you're not hitting the heavy bag which is more important often people will be here with the tight fists they th them punches and they're here and the fists are still tight and then the forearms start burning and the next year the arms are killing because they've had them tight fists throughout the full session it's not necessary when I'm outside here my hands are relaxed my fists are open my arms are relaxed my shoulders relaxed then I'll do a tight fist for the punches and relax and that's what you do now to the other side of that you don't want to hit the bag with relaxed hands or you're going to hurt your hands straight away now this is a big one not having a goal when you're hitting the heavy bag if your goal is to do it for Fitness do it to be world champion or hit the heavy bag just because you want to learn how to punch and learn how to fight you need to go into your session with the goal in mind if you do just want to learn how to throw good hard fast punches that's what you need to be focusing on if you do want to just be a great boxer and hitting heavy bag you've got to focus on that as well by not making any of the mistakes that's on this video if your goal is for Fitness you need to make sure you're timing your sessions timing how long you're breaking for you can extend your rest time decrease your rest time them sort of things will really help you build your Fitness but whatever your goal is make sure you're thinking about that when you're coming on to the bag for your session can you see what I'm doing here them elbows are up high elbows here if your elbows are up you're going to get whacked into the body now even if you're doing this just for Fitness you know you should still be working on that good form all the time if your elbows are up here you look pretty silly in the gym so bring them down keep your elbows tucked in here all the time chin down keep that good form that good boxing stance because if you ever do spa and you're in them bad habits with your elbows up like that whoop you're going to get blasted in that body and it could be good night can you see this one look at look at me stance look how Square I am this is a common I see this often where people be hitting the bag and they'll be coming Square on but mate if I'm in this position I'm kind of off balance here and as well I can't rotate to get the power in the punches keep that lead for forward keep that line in between the feet keep them hands up keeping this good boxing stance don't go Square on can you see this one overextending I see it off often people will be leaning over their front foot overreaching and trying to hit that heavy back you don't want to overreach what you need to do is get your feet in keep your feet underneath you and when you do that you're going to be able to punch much better so rather than this but this now my feet are underneath us when I'm throwing them punches and it makes it much better now this one is going to be hard for you to tell what mistake I'm making but I'm curious to see if you can pick it up before I tell you can you tell it's looking good right I can feel it's good punches but what's the mistake well that mistake is not focusing on my defense now if you compare that with this look how much better I look because I'm focused on head moving I'm moving before and after every single punch and when you do this you're a lot harder to hit so you want to be focused on that all the time even though it's a bag not hitting your back always adding defense when you are hitting that heavy back so what can you be doing every session that you can immediately not make any of these mistakes well this method was something that we did when we were training for the Olympics it was fantastic and the GB boxing team is still doing this now and what it is is identifying the mistakes you'll identify the mistakes by recording yourself hitting the heavy bag figuring out what your bad habits are then once you figured them out write them bad habits down and then before you go into every single session make sure you're reading them mistakes and when you're reading them you're aware of them the more you get aware of them the less you will make their mistakes this is a combination that people don't teach because it's very Advanced it's something that it's very hard to get away with but I used to throw this combination and have success with it a double jab to their head then the lead hook to the body and I'm going to break this combination down for you and tell you why you should be practicing Advanced combinations like this as well as all the other basic stuff as well here it is one more time in slow motion as you see I'm throwing that double jab this guy's hands is covering up I slip it and throw that lead hook the body body very fast now I want to start off by saying this is a combination that when I'm in the ring I don't think I'm going to throw that double jab lead hook to the body but what happens is I throw that double jab and I see the positioning of his arms that's coming up and then in that Split Second moment I put in the slip and then threw that body shot now for you to be able to do this and to be able to do other crazy combinations like this one thing that you need to do is practice them and what I always see on this channel is you've got to think about something and do it think about it do it think about it do it until you get to the point of being able to do it without even thinking about it and that's exactly what I did when I'm throwing this combination because you see the little orings in them split seconds and that's where it happens so for this combination particularly I didn't spend it a full round in the gym it's practicing a one one slip hook the body one one slip hook the body I didn't continuously do that but what I did do is I perfected the jab I perfected the double jab I perfected that hook to the body I perfected combination punches I perfected my reactions I perfected all of these different aspects of my boxing game and when you perfect all of these things individually guess what happens you start to be able to do things without even having a think about it so what I would see is rather than working on that b b b b with which you can't work on and you know give it a go and try it but instead practice on perfecting that double job hook to the body footwork better reactions then what's going to end up happening is you're going to become the best actual boxer that you can be but now I'm going to give you a combination that I recommend that you do work on to have success in boxing now this combination is amazing I had so much success with it and that is landing that hook to the body by throwing a little uppercut and then thrown it but the way you throw is different to what coaches teach you because coaches teach you body shop by slipping and then thr it what we going to do we're going to remove this slip out of that hook to the body and we're going to be here we're going to do some little touches upstairs a little overcut and then whip it in without slipping because if you slip and you're in there with someone with experience you're going to block it so remove the slip and it'll look like this so it's going to be touch touch touch touch touch tou and that right there my friend is enough power to hurt anyone do you want to get this sort of power in your cross well how about this well on this video I'm going to give you four tips to be able to get knockout power in your back hand when you use these four tips your power will increase so much that I think you'll surprise yourself so the first way to do it is the traditional way is where you're going to step with your front foot and back foot and then throw the punch and it'll look like this and as you can see I got some serious power in the punch because I'm getting me full body WID behind the punch now the key is with this one you step with your front foot as you're stepping with your back foot the punch will land at the same time so slow motion it will be front foot back foot punch and then hit land at the same time if you do it too late and you step with your front foot and punch and then step with your back foot it'll look pretty silly like this yeah I can't even do that I'll lose me balance so the timing on this is key for increased power and you can see the increasing power there now the other way to step and punch is the opposite this is a way that no coaches really teach and that is moving your back foot then your front foot then throwing that punch now if you see this here it's like a little shuffled step I think some people might call it the pendulum step but when I do with this way I'm getting even more body we behind the punch it's like what shot Putters do when the thr that they'll bring the feet together and they and they'll go up there and now watch the power increase with this step compar to the last step now when you see these side by side in slow motion you can probably see the power increases in the punch where I step my back foot first and I guarantee you when you try this you will surprise yourself okay moving on number two is relax if you're tight you're not going to get power now it's natural for us to want to tense up and be ah throwing that like that you know but no you need to stay relaxed and one way to stay relaxed is by you know shaking your full body out you might have seen Fighters before a fight they'll be bouncing on the spot shaking the body out this is keeping them all relaxed when you're breathing as well I'm relaxed so still relaxed but when you are throwing that punch you want to have a tight fist but keeping your full body relaxed right now under my glove this fist is so so tight so I'm here I'm relaxed relaxed tight Fist and then punch now that being said when you're moving around the ring or moving around in train and you don't want to have tight fists all the time you want to have loose fists here I'm totally relaxed tight fist then punch and now that with the exhale as you throw the punch you'll see the power here who that's knockout power right there now moving on number three is fully extend your arm now we're not throwing a hook here we're not throwing overhand right we're throwing it straight across I just like you see Canelo doing this video here he throws that straight cross and he fully extends his home and bof he gets some serious power into that punch a common mistake with heavy bags you might come too close and you'll be here and you'll be throwing that right hand like that and now still a decent power but it's not maximum power and that's what we want we want maximum power when we throw that right hand but when I am fully extending I'm not going to land right here I've got to punch through the bag as well so I want to visualize that my hand's going to go through the bag when I'm fully extending and then that right there is way more power than that right there and as well if you're out the range you don't want to lean over and fully extend that way you need to have your feet underneath you that's why that step that I showed you earlier on keep your feet underneath you is great now moving on to the big one is turning your hip getting your body weight behind the punch now you want to transfer your weight from this so here a will weight 50/50 on on both feet when you throw that cross you want to transfer 60% of your weight to your front foot that Weir transfer here is what's getting all the power into the punch rather than a arm shot what I see lots of beginners doing now that actually might look good and might sound good to the uneducated eye like well that's decent but n it no it I want to turn the hips when I turn the hips the wick Gets behind this bad boy here and boom knock out power right there with the straight cross now stay and relaxed fully extending and turning me hip I don't even have to step to get that power in the punch but stepping will only increase it even more now I'm going to show you this combination that is unbelievable and you will definitely surprise yourself with the power you're going to get in your cross after trying this combination so what this combination is is a step with a long lead hook then follow up by a cross and why this is so good if you imagine you're in front of me with your hands up right now I've stepped and through that long lead hook chances are you're going to try and block it with your right hand and it's going to come out like this which is going to leave you open for that straight cross down the middle so if I'm here and I've done that not even looking for power with that I'm just trying to get your arm to come open so there's a clear path straight down the middle for my big cross so that's the follow-up shot so it's going to be a hook then a cross but when I'm stepping with this I'm getting so much power into this combination and you're going to see here right now and it's going to look like this oh look the bag's swinging now more than it Swang all day do you want to jab as hard as this look at the jab or how about as hard as this one being knocked out that jab by or even this jab well on this video I'm going to give you four tips so you can punch harder with the most important punching boxing which is your jab the first tip is sinking your foot with your hand when you do this and you step and your punch at the same time this is going to get more power in the punch but it's very important that you do it at the same time because if I step then punch guess what it's going to be awward it'll be like this not much power or if I punch and then step again yeah I'm kind of walking into range and going to get blasted in the head so you've got to do it at the same time the exact same time when the foot lands the punch lands and the momentum of your movement getting the body with behind the punch is what's going to get the power in the punch and it'll look like this ooh again stepping and punching watch the foot watch the hand the exact same time yeah and as you can see the bag swinging lots of power getting that body wh behind the punch number number two is having a tight fist before you throw the punch now some people say you've got to th have a tight fist just before impact that's BS and I talked a lot about that on a different video but I want to have a tight fist now if my fist is tight especially when I'm landing the punch it's going to be stronger but when you are doing this you need to keep your full body relaxed so my full body is relaxed my fist so tighten here now then with that step the relaxation of the arm that'll help generate the power now mve on number three which kind of ties into number two is staying relaxed it's natural for us to want to be all tight and holding our breath on the phone punches to think you know if you hold your breath you're going to get more power in it but it's not if you're relaxed and you exhale when you throw that jab you will get more power in it because you're going to get more speed into it as well now with speed can come power as well so that full arm that full body is relaxed as you're stepping tight Fist and throwing that punch exhaling as the punch is coming out that will get the more power in the punch so I'm here I'm totally relaxed I'm going to Exhale as I throw the punch yes I'm getting that power in there and now moving on number four before I show you the speed punch is punch through it if you think that you're going to punch through something you're going to punch harder I remember in my fights I would really try and Jab through someone's head I would put me all my body with and really blast through it but again I've need to see need to still relax with it now one thing to think about when you're doing this let's just see I'm hitting this bag I don't want to be hitting the bag there I'm not getting much powed I want to be thinking that I'm going to punch all the way through the bag there get my hand inside of it so it'll look like this with the step with the relaxation with the exhaling with the tight fist I'm here I'm going to punch through that bag yeah and that's generating that power again yes but one thing you don't want to do when you are trying to punch through the bag what I see common mistake is pushing it where it's like a terrible common mistake when you're get in try to power pushing compared to punching to completely different things now I'm going to show you how to get more speed into the jab so you can land it every single time you thr it the first thing is think about speed if you're thinking about speed you're going to punch faster rather than thinking about power think about the speed and you will get speed now the second thing you can do which is going to take a little bit of the power out of the punch is get your hand here where it's halfway if my hand is halfway out closer to the bag it's got less distance to travel so if it's got less distance to travel it's going to get there faster and it'll look like this do you want to know how to get lots of power in your body shots like this or how about like this till this fight is over but don't be surprised or even like me on here too yes I was a great body puncher in my time I stopped lots of my opponent training up to the Olympics with body punches even as a professional as well and I'm going to show you four different body shots and tell you how to get lots of power into each one of them body shots so the next time you're on a bag in the ring hit in the mids you will definitely see a big Improvement in the power of your punches now the first body punch I want to show you is the one like I you just seen me knock a guy out with and that was the left hook to the body this was my favorite body punch before you get power in that punch you need to know how to throw it so there's a couple of ways how to throw it one you need is slip over to your front leg and get the weight on the front foot and from there I'm just going to turn my hand in around thinking that there was an elbow there that I'm getting around the side so on the back I'm here I've slipped then from there I'm going to throw it in now before I show you the power hook to the body I just want to give you a little tip on what you can do to improve your hook to the body and it is doing this drill yeah like that throw multile hooks to the body cuz as I'm sure you know how to get better at anything is by doing it over and over again getting them reps in well by throwing multiple hooks to the body on the heavy bag that's going to get your body and your muscles used to throwing that punch now once you can throw that punch correctly then we can start working on the power hook to the body like I'm about to show you now one thing I like to do when I'm throwing that body shot is position myself so I can punch through it so what I mean by my positioning is when my opponent's directly in front of me here rather than me being there and throwing it like that I want to kind of position myself so my foot is kind of in between his foot so I'm a little bit more around the side this allows me to really punch through the target so rather than here like this now I'm here like this and there I can punch through the target so if the target's here rather than that I want to step to the side of it that right there positioning yourself here will help you get more power in the punch by punching through it now as well you always want to be rotating your hip and turning into it you always want to have a tight Fist and relaxed shoulder and relaxed arm that will help you as well and with relaxing you need to breathe and exhale as you throw the punch now with them few little things there that will turn your Hook from this to this Woo you're seeing the difference right there that will knock anybody out now the second body shot I want to show you is the straight cross to the body now with this punch I used to kind of like to use this as setup shot rather than a power shot where I would throw a jab to the Head get his hands to come up the right hand to the body get his hands to come down then I would finish off with a big left hook so it would be a setting them up with the toot to the body but if you full this with power you can do some serious damage with the shot so generally when I throw this I wouldn't step I would just be here I would rotate me back foot but i' keep me feet planted so it be like this I'm bending me knees turning me hips exhaling fully extend that arm and the power's good still would hurt someone but now if I want to generate more power with this I'm going to step with my front foot as I throw my back hand now I want my front foot and my back hand to land at the same time but what I'm going to do I'm going to take my head off the center line so we think you've got that line in between me feet like you can see right there I'm going to step to the side as I'm stepping to the side I'm throwing that to the body now this step is getting the weight behind the p punch the momentum of the movement gets the power into the punch so again I'm going to step and here it is full power oh give me that one more time that's a nice shot hit someone with that they're going to be in trouble moving on to the third body shot we're going to work on it's the bolo punch now this is a very hard punch to throw it's a great shot for a Southport to throw against an orthodox fighter or an orthodox fighter to throw against the South Pole because you're right on line to hit them in the solar plexus right there now if you hit some on there this punch doesn't even have to be hard to be effective so the first way you have done it is this yeah and you can see that I'm turning me hips and that's what's generating the power in that punch again yes and you can get fancy with it and you could be like this turn it around sugary elard style now that's one way now the way that I prefer to do it what coaches don't really teach you is without turning your hand like this but keeping your hand side on like that now the the reason I like to do it this way is cuz now my hand is more like 5 in rather than there where it's 8 in wide and because it's smaller and get through the guard so it will be a yeah great punch and if you step with that one just like the cross the body you will get so much power now the final body shot this one is a beauty if you can land this one you're going to hurt whoever's in front of here and as well this punch is a great setup shot so this fourth and final body shot is the rear hook to the body now this is a great great punch but we don't really throw it and the reason we don't throw it is because it feels awkward if I'm throwing this punch here I feel like I'm wide open there for the jab or the left hook when you throw correctly and with power you will have success now I wouldn't recommend throwing that punch if I'm out of range here nah it's too slow and again what I said it leaves you wide open but when we're up close and we're inside and everything gets up close and inside we're here I'm going to throw it around the side as if there's an elbow right right here and you're can even put some tape on your bag to get around that tape and whip it in and now with this punch around the side there once I've threw that with power their hands is 100% going to come down leave them open the punch them upstairs but how do you get power in that now to get power in this you need to really rotate your body stay relaxed keep your arm bent and punch through the bag and think about power as well but a key thing as it here having your knees loose your feet are planted into the ground and you're really rotating that back foot and it'll look like this oh even if I'm hitting someone on the elbow with that punch that will bring the hands down and then from there I can come up to the head and the combination will look like this all of us in the of just getting beaten down has got the toughest CH in the business but he's throwing punches with more the one two is the most basic punch in boxing but a lot of people don't know how to get power into this combination that's why I created this video to show you exactly how to get knockout power every single time you throw a one two I'm going to give you four tips that I guarantee you if you use these the next time you're in the gym it will increase your punching power by probably 30% let's get straight into it with the first tip and this is a big one now the first tip is stepping as your punch and I'm going to show you exactly how to do it in a second but I just want to explain it so I'm going to step with the one two step step and what I'm doing there as my foot lands the punch lands step step and I'm moving forward as well as I'm moving forward that is getting this full body weight behind both punches but it's very important that the punch and the foot land at the exact same time like that now I'm going to do a demo on the bag without the step then with the step I'm going to try and punch my hardest both times so without the step oh without the step that's a big one two I don't even need a step but when I do step it's going to increase even more because my full body we it's going to get straight behind it watch this oh look at that now that would knock out anybody right maybe not you but anybody else now put them side by side on the screen right now and you can just see that the back screen's a little bit more with the step and that little bit more could be the difference between a knockout and not a knockout now I understand if I'm this close to an opponent stepping and from the one two is not going to work cuz I'm going to end up like know like here and smothering the work so instead what I'm going to do I can still step right and step on the spot with me front foot and then the back foot I'm going to really rotate and get the body weight behind the punch so it'll be a little step on the spot then rotating the back foot around and it'll look like this and again you can see that back swinging that means I'm punching hard so that little step on the spot with the lead hand is just getting that body weight behind the punch and then following up with the two generates that power now a couple more things that you notice that I'm doing there what will increase the power is fully extending your arms I see it so many times where people will be on the bags and they'll be thrown the one two and the punch will be landing like that it's not good enough it's not going to get the power in the punch because your arm is not strong here your arm here is really strong and my coach told me this analogy before that really sticks with me I hope it sticks with you is if you've got a pencil and you're trying and snap it by pushing either end it's not going to snap why well because it's strong because it's straight but put a little Bend in that pencil it snaps straight away and that's what I think about with the arm if my arm is like this it's not strong like this it's strong and it will not be snapped like a pencil so that's why you need to really fully extend your arms on them straight punches now moving on to the next tip is stay relaxing exhaling often people will be so tight trying to get power in the punch and yeah I'm getting to power in the punch but what's going to happen there it's going to slow my punches down if I'm holding holding me breath but what I see so many people doing is holding the breath when they're throwing the one two yeah I'm getting power in the punches but what hold of my breath is doing that right there is slowing down the punches and as well it's burning too much energy I'm going to get tired very fast but with the relaxation and the exhaling now I can punch faster and as well because I'm breathing I'm going to reserve energy which we definitely want to do now another thing that I'm doing on all of these punches whether I'm stepping in whether I'm stepping on the spot every time I throw that one to I want to turn me hips and that's another way that's going to get the weight behind the punch by rotating into the punch I see it all the time and I hope you're not doing this where it's a one two yeah you see what I'm doing there sounds good looks okay but I'm not getting any power cuz I'm not turning into it as soon as I throw the punches with that relaxation with that speed but I turn my hips now you can just see there the P increased a lot so now you know how to punch really hard with that one two now I'm going to show you how to punch faster with that one two these tips are great for Speed when you're throwing this combination thinking about the sound of the speed is going to help you punch faster now what I mean by that is if I think about a one two like this I'm going to throw one two like that matching the speed but who wants to throw it that fast I want the speed of the one two to be this fast hear that now I'm going to match that speed exactly that and that's the best way to be able to improve your speed by giving yourself a little queue like that woo it was basic combinations like this that helped me win an Olympic bronze medal it doesn't matter if it's your first time ever boxing or you've been boxing for a long time you should always practice these kind of combinations cuz they will help you get better at boxing combination number three is a one 12112 now as you notice there it's all straight punches and when you do this correct and fast like I'm about to show you it does look very impressive and I'm going to give you some tips on how to throw this even faster but also this combination it's a realistic combination I would use this for cutting the distance down on an opponent who was moving the back foot like a one two one one two I would move forward as I'm throwing it but on the back you can do it in place again we're going to throw one two one one two you want to be fully extending your arms on each punch not coming too close where it's like a or it's just arm punches but long so now I'm going to speed it up a little bit before I show you in full speed one 2 one one two and not already there it looked decent right but when you throw it even faster it's going to look even better and the we to throw FAS is think about this sound one 2 one one2 now if you're thinking about the sound of the speed I can match that speed when I throw the punches one two one one2 it looks like this now basic combination number two again it's a realistic combinations all my combinations are realistic and it is the most basic combination you can throw when you're going to add in a body shot as well it's going to be a one one two to the body and then from there we're going to come up with a hook to the Head one one two to the body when you're coming up with a hook to the Head very important that you're bringing this two back to your face people often forget about this one and they'll throw the hook and this will come down here and they'll look silly they'll do a one one boom bo you need to bring your hand back to your face you always need to have your non- punching Hand by your fist let's keep the technique right so you throw the jab out bring it all the way back jab out as it's coming back the second time now this is important with this combination you're going to bend your knees and turn your hips as you throw this tool to the body then from there you're going to bring this to to the body back to your face you're going to straighten your legs just a little bit as they're straightening and that's coming out the face that's when the Hook's coming out and you want to transfer the weight to the back foot to throw that hook now let's add a little bit of speed into this one okay now it's time for number one the most basic combination of all three of these I would love to know what your favorite boxing combination is drop me a text and let me know and I'll be texting you back telling you about my new videos okay so moving on to number one now this this is the most basic one but this is the combination I used to work on all the time that helped me have so much success in my boxing career and that is a one two one two now the trick is with this you're not just thinking about speed you're thinking about power as well this is a great combo to generate that power now the way to get power into this is by turning your hips to transfer your weight if I throw the one 12 one2 like this what I see with beginners I'm not getting any power that's arm punches I want to turn into it now when I turn my hips you can see there the power of the of the punch increases a lot now when I'm pulling this one back that's when this one comes out when I'm pulling this one back this one comes out so it's not one 2 one two it's one two one two as it's coming back the the one's coming out so now going to throw this at full speed with full power it will look like this if you want to get cre power in your lead hook like this right here or even this right here watch this video cuz I'm going to give you four tips to be able to increase the power on your lead hook no matter who you are and what weight you are okay let's talk about the first tip and with this I'm going to show you the way Mike Tyson used to do it and the way that I think you should do it because guess what you're not Mike Tyson I'm not Mike Tyson so I wouldn't do it that way and Mike Tyson used to really step and kind of to jump to get that power in the lead hook just like this here and people used to think he used to do that like little jump because his opponents were bigger which I get because he has got to go up and travel to land that punch but as well he's generating that Weir transfer with the steps and he used to sometimes he he would step step and he'd be stepping and moving we've all seen Mike Tyson moving like this a bit faster a bit better than what I'm doing right now but when he's stepping and he's transferring the wit then once the wit's on that front foot there that's when he will fire up and fire that way back to the back foot and that will really help generate the power so it was like a step step and you're seeing crazy power now one thing that will work for you that works for me is stepping with the front foot and punching at the same time and it looks like this now as you can see there that's lots of power cuz I'm getting a ton of my weight behind the punch now one thing you want to be aware of when you are stepping and throw that hook is that you miss you don't want to miss cuz you might look a bit silly and we don't want to look silly we want to look good and when you practiced on the heavy bag you don't have to practice for power every time you can practice on Landing that front foot and the punch at the same time so start off softly just there one two now I'm getting the hang of that now what I can do is really whip that power in now moving on to tip number two which you might have noticed I did there is I exhale when I throw the punch now why am I exhaling well it's because I'm steering relaxed of often people will try and throw that big Power Punch and they'll be holding the breath n n n m you want to relax the full shoulders relax the body relax the hips relax the arms the only thing that's going to be tight is when you throw the punch is your fist in your lead hand so I'm here everything's relaxed tight fist there there and I'm exhaling the exhaling as I punch is helping me still relax now moving on to number three is turning your hip this is another way of trans transer the weight now you're not going to get as much weight as by with a big step and turn it in it but you are going to get some serious power because if you think if I'm up close to an opponent here I can't really step and get that power into the punch but what I can do is turn the hip and as I turn the hip I'm turning the front foot and in slow motion when I do it I'm transferring the wit to my back foot there so here 50/50 there the wi comes to the back foot and I bring my heel off the ground now there's a lot of people out there might be r right now Tony you don't have to bring your heel off the ground Manny Pacquiao doesn't bring his heel off the ground osar ho didn't bring his heel off the ground I hear it all the time when I see this and I understand I get it I don't have to bring my heel off the ground and get power in the hook still getting power there but when I do bring my heel off the ground I'm going to get that extra bit rotation and guess what with that extra bit rotation what comes an extra little bit of power now again you don't have to do it but I would always practice this now moving on on tip number four is setting the punch up now you can set the punch up with either a cross because if you think about it if I threw that cross now I've got 60% of the weight on my front leg here now what I'm going to do I'm going to bring that cross back on my face and throw that hook now this Weir transfer gets even more power into the punch so I'm there 60% on the front foot then when I bring my Weir back I'm whipping the hip around W and that right there is getting more power into the punch by getting in the position to throw the hook it doesn't have to be a cross I could it could be a slip I've slipped the weight's on the front foot right here back heels off the ground I'm going to drop that back heel bring the front heel off the ground and throw the hook at the same time and that right there will get so much power in the punch so now I'm going to give you a great combination that you can practice on the heavy bag to have success Landing this punch this combination is tricking your opponent what I'm going to do I'm going to throw a jab right hand to the body now think about this if you're in front of me I threw a jab I threw it right hand to the body and as long as you're not stepping back how are you going to defend it generally you'll defend it with your hand blocking like this blocking I throw the body shot you're blocking you're blocking so what I'm going to do I'm going to jab throw it across the body you've blocked jab full across the body You' blocked this time jab F across to the body as I'm fting I'm bringing the weight to my FR foot and then from there whoop whipping in that big left hook as your hands come down and it will look like this jab a head right on the body setting them up setting them up I'm being one step ahead right now setting up again now he thinks I'm going to throw that jab the head right on the body I'm going to feel that right hand the body and throw that hook as his hands come down so I'm here hitting the heavy bag in a gym can be very intimidating for a beginner if you're going there for the first time and you don't know what to do you probably will feel awkward you will feel silly doing it after watching this video it's going to give you a great understanding of how to hit the heavy bag correctly so you don't feel stupid but in fact you feel good and you feel like you know what you're doing before I competed in the Olympic Games hitting the heavy bag was probably the number one thing I did that helped me have success in the Olympics this is a great piece of equipment but being a boxing Fitness Gym owner I do know how intimidating this is for beginners because there's so much to think about but as well what you're probably thinking is about everyone around you what they're thinking about you where really they're not the focused on their own workout and the more you do boxing you the more you'll understand that when you're hitting the heavy bag or doing boxing training there's nothing else you can really think about other than the boxing training that you're doing so I'm not worried what Peter on the two bags Down's doing or Sally over there on the speed ball is doing I'm focused on this and being the best version of meaton B when you are hitting the bag you always want to have your hands wrapped underneath your gloves and then obviously your gloves on so you're in your boxing stance and the distance that you want to be to the bag is so if I put my hand all the way out my hand just goes through the bag and also the other side that you can't be too far back are you definitely going to be leaning when you're punching and we don't want to be here so make sure your distance is a little bit close to the bag so when you do punch it now I can punch through the bag now a couple of things to think about when you're punching the heavy bag is you never want to hold your breath you always want to excal with each punch so to that's going to help you stay relaxed not burn too much energy in as well you'll be able to get more speed and power in your punches when you're exhaling now the other thing to think about is your fists a lot of beginners when they hit the heavy bag the a tight fist all the time like here my fists are really tight my fists are really tight but if you do that you're going to burn out a lot of energy in your arms and get tired faster you want to have loose fists here you when you're not hitting the heavy bag then just before you hit the heavy bag tie fists hit the bag then come back out and then loose fists here so loose fists tie fists hit the bag and then relaxing them fists after that and then I would recommend working on straight punches only so you got a jab and a cross then you can put them together for a one two and what I always see on this channel is is work on your techniques slowly before you do them fast cuz how the hell do we expect to do things fast when we can't even do them slow so we're here working on that good forming technique straight punches slowly and then we can always pick up the speed where it's so now we've done the straight punches now we want to work on moving our feet when you move to the right you want to move your rifle first when you move to the left move your left foot first and you always want to land on the balls of your feet when you land on the balls of your feet that's putting you in a position to be able to throw punches when we walk as human beings what do we do we always walk we walk Heil to Heil to so it's natural for you to want to step around and land on your heel and all but if you're in this position here you can't throw any punches compared to here I can always throw the punches so you move around the back stepping stepping like this and then if you get comfortable that you can kind of go on the balls of your feet and move a little bit faster this might feel awkward if it does feel really outk with that first go back to here where you're just stepping and stepping you can even come backwards but obviously you're not going to throw punches from here but you just coming out of range you're working on footwork because after all boxing is a full body workout want to work them legs as well they move forwards side side then what you can do from there you can add in them straight punches so I'm going to throw one two I'm going to step to me right one two I'm going to step back step back forward one two moveing to the side move them to the side now a couple of common mistakes I see when people are moving and punching they'll move to their right and they'll move the left for first they'll end up in a cross position like this or they'll move to their left and move their right for first and cross the feet you never want to cross your feet when you're on a bag if you're moving right right foot first moving left left foot first all the time so you always in the position to throw a punch now another big mistake I always see is dropping your non-p punching hand where you'll throw a jab and this comes down we call this firing the Bor arrow with beginners they'll throw that one and this one will kind of come out or drop or you'll throw the two the cross and you'll drop your lead hand to look good you always want to bring your hand straight back to your face after every punch so I'm here my hands no matter what punch I'm throwing in boxing the non-p punching hand should always be by your face now before I show you how it look like a pro on the heavy back I want to show you one more punch which is the hook now this is the most awkward punch to throw in boxing you will feel awkward when you're throwing this punch don't worry about what everyone does and this hook punch is with your lead hand and when you're throwing the hook you always want to throw it after you've threw a two so I've threw that two there and I'm in the position right here to come back and throw that hook or you could throw it off a one two one two hook throwing a lead Hook by itself it's very advanc to do because you're not in a position to do it here to throw this you've got to kind of step with it or you've got to kind of slip with it and throw it but we're not there yet so you want to throw that two to put you in the position to throw it when you thrown the two hook you can't throw it like a long straight two like this because if you see now I'm out of wrench for that hook you've got to shorten that two punch so it's going to be a shorter punch which puts me in the position to throw that hook now if you notice when I throw this two punch I'm closer to the bag I'm in range to throat but also my back heels off the ground what I'm going to do I'm going to drop that back heel as I throw the punch like this and it's this movement here that really gets the power in the punch a little bit faster as you seeing there the Po's in the punch because I'm getting that Weir transfer into the punch then when you do the one two hook a little bit faster it looks like that and honestly them's the only three punches that you need as a beginner in boxing because you can throw so many different combinations from them punches like a one two one two hook or a one two one or a one one two or a two hook two or a one one two hook two hook two Hook and the list goes on and on so get comfortable throwing them and getting used to the footwork and the movement before you start trying to throw any fancy punches now this tip to make you look like a pro when you're hitting the heavy bag I want you to move your head before and after every punch so rather than now if I move my head before and after watch the difference you see now I look like a pro do you want to know how I take body shots like this well you can do 100 situps de but just if you do that doesn't mean that you can take them kind of come on guys come here come here come here come here come on come on come on you need to know how to condition your body to be able to do this and on this video I'm going to give you some exercises that you can do come on give me give me here to take these body shots yeah look at the St body now the body shots that does the most damage is the ones that you don't see coming like me in my professional fight here as you can see the guy didn't expect a body shot coming that's why he's on the ground and done all the damage if he seen that Punch Coming there's a much better chance that he would have been able to take that punch so when you can see them coming that helps you take the shot but still if you're just doing normal regular ab work that will not help you take body shots you've got to condition your body to be able to do it by doing some of these exercises that I'm going to show you this is some old school training that I used to do with me coach and yeah at the beginning of the video we went really hard he was blasting every body shs in I don't recommend that but what I do recommend is standing with your hands up high and just tapping in your want lose so what this is doing right now I can see the punches coming and I can tense up my midsection it's conditioning the body to be able to do this now what a lot of people do look like hold the bre not breathing if I'm doing that I'm going to get tired so fast so you need to be able to condition yourself to do exactly what I'm doing here where this is tight but I'm relaxing when full body's relaxed I can even whistle if you can whistle why someone's punching you in the St like that that will show you that you can relax while you're taking body punches so now what we're going to do a similar sort of exercise where I'm going to be hanging from the ball here what this is going to do it's going to take away my foot support I'm not going to be able to plant your feet on the ground and you know tense up here it's also going to work my grip strength and the upper body so rather than just focusing on the car now I've got to focus on the grip and the arms and because I'm doing this it's going to make it harder for us to relax as each T them punches which I've got to do or I get tired fast so here we [Music] go yeah just like that and the next thing is using one of these guys now I know you've seen this exercise before the key is with this one is elevating your hips off the ground your cor just going to step over with a hard Med ball and then that's when going to start blasting in and I'm going to move side to side getting used to moving as the punches are coming in just like your boxing they hitting you from everywhere so with this it's conditioning your brain to tighten up on impact so You' got to stay focused now the last tip is conditioning your abdominal muscles so you can do them three things [Music] tyon Mike Tyson wasn't just a master of knocking people out he had an unbelievable defense and this is probably because of his unique peekaboo style which put him in positions to be able to defend punches and then counter with KN out power punches of his own and on this video I'm want to explain exactly how Mike Tyson's peekaboo style worked and he had success with it now mik Mike Tyson was very smart with his punches everyone thought he was too small to be a heavyweight standing at 5' 10 when back then in his prime the average everywhere was 6'2 6'3 but with the peekaboo style what we're going to go over today it really does give the smaller man the advantage over the bigger man now as you see here every time Mike Tyson throws a punch he throws it with bad intentions and as well he wasn't getting hit now with this style it's pretty Square on you will put your left foot forward but rather than the traditional boxing stance when your he on a 45° angle you're a lot more Square the peekaboo style wasn't designed for a fighter to move on his back foot it was for a fighter to move forward so with this Square position here this gives you the ability to move forwards and side to side but not really moving backwards and honestly I can never remember a time when my Tyson was moving backwards now from this Square position you want to bring your hands up to protect your chin but not covering your eyes or not like the traditional stance when your hands out in front so your hands are here and your elbows are in now your right elbow is protecting your liver protecting you from body shots and your left elbow is doing the same here but also protecting you from them punches that come through the middle to the solar plexus now with the hands so low it's leaving you wide open for shots to the head which the taller Fighters always try to do with my Ty and where they will thrown that jab all the time like as you can see here the Toler fighter is just thrown that jab throwing that jaob but the way Mike Tyson's get out the way of it is by moving his head so with the hands up here the movement comes from side to side moving out the way of them straight punches now with these square staning hands here you can slip a lot faster like this than the traditional way of doing it the way that I teach where it's more like this if you can see the difference there I'm slipping transferring me weight but with this the we's already transferred so left W back with the right right W back with the left and now with the movement of this I'm going to be slipping and stepping at the same time so if I'm slipping to my left I'm going to step forward with my left foot like this and what I'm doing there I'm putting the weight on me FR foot the same with the back foot if I slip to my right I'm going to step with my right foot coming to my right side putting the weight on the right foot then to the left to the right to the left to the right now the reason why we are putting the weight on that foot is because we loading up that hand so when I slipped to my left put the weight on the left foot I'm loading up the left hand then from here I would throw it and that's putting the power in the punch just as we see here and the same with the right side I step with my right put the weight on the right foot and throwing that right hook or even the straight right hand as we see Tyson do here which is perfect for what I said at the beginning about when Tyson defends and comes back with the counter so you work on your defense first Get Out The Way of the punch and that's when you come flying in with the punch of your own Mike Tyson's trainer customar who designed this style did it with the purpose for all of his fighters who step in the ring to do so with bad intentions and this style would really disarm opponents in an effective way not only to win fights but to knock out your opponent and Mike Tyson was the prime example of this and Tyson would devastate his opponents with short punches like I'm about to give you a demo and when Tyson got his feet in close to an opponent this would mean the punch had less distance to travel and if it's got less distance to travel it will get there faster but generally a punch that is so close wouldn't get the PO it but because of the way he would step and move putting him in the position to really transfer his waight that's where the power come from with that short sharp fast punch he would also throw multiple punches at once fast hard combinations as he knew the more punches he landed the better chance of knockout he would have and when you think of my Tyson most people don't think about how good his footwork was and as well without that great fast footwork that he had he would be getting outboxed off all these taller Fighters all day long so when you're practicing the peekaboo style you've definitely got to have good footwork and the way he used to change angles was very impressive and this is the way that he used to change angles now if you visualize I've got my opponent here his feet there he's fcing me now what Tyson would do when he was changing the angle is what we just went over there with the slip and step like this taking his head off that center line but now what he's going to do is Shuffle his front foot then reset his back foot and then throw that lead hook so it'll look like this a little bit faster now if you think doing this to speed of Mike Tyson and he's finished up this angle against these big heavy weights who can't turn that fast what he would do from there is throw that hook to the body then throw that hook to the Head then throw that cross which is really confusing for them then often he would throw that jab as he's doing that step and what this is doing there is got their opponent thinking about the jab not thinking about his feet so he's thrw that jaob there through the step then he's going to do that fast Shuffle boom and change the angle and thr that body shot now if you imagine a big 6' three 6'4 heavy weight they're not used to that they can't train for that and that's why you had so much success with it you would even do it the other way whe where he would slip and step and throw that right hand getting out the wheel their punches throw that right hand keeping them thinking about this then from there he would do the same Shuffle and change the angle from the other side a little bit faster it would look like this also with his peekaboo style he would dip very low down here and with the opponent's being way taller now they've got to punch down if I'm punching down here look what's wide open boom boom so he would come down here then from there as the punches were coming he knew that the chin was open he would come up boom boom boom and finish the job now before I give you a demo on the back and show you the power which is ridiculous I highly recommend you give this a go practice it the next time you're in the gym so now I'm going to demonstrate and show you how Tyson got so much power in his lead hook compared to a traditional lead hook first I'm going to explain the traditional lead hook where you're going to slip keeping like upright position taking your head off that center line putting 60% of the weight on your front leg then from there drop the back heel transfer the weight around and that right there is going to get some serious power in the punch like this you see that's knock out power right there that's a traditional lead hook now how Mike Tyson would do it he would get 70% of the weight on his front foot and then he would throw the punch now he's getting 70% of the weight behind the punch but the way would do it to have more success he would be moving right left right left keeping the opponent thinking not knowing what's going to come not knowing when it's going to come and the punch that does the most damage is the punch that they don't see coming so he will be here right left right left o and you seeing now the power one more time with that yes the power definitely increase when you do what Mike Tyson's we and also what he said he would do he would try and make two punches sound like one so rather than it would be and I've said this before in my videos If you think about the sound of the speed of the punches you'll be able to punch faster so rather than and that's what Tyson did I'm going to give you a great footwork drill that will improve your feet and your punches in only 3 minutes and this is something I used to do when I was training for the rmics and on this video I'm going to demo it and I'm going to show you how to use these feet to be able to punch this bag really hard when I demo it at the end okay let's start the three minut a countdown timer and what I'm going to do I'm going to start off on me TOS with me hands down here like this now you might be thinking why you got your hands down in boxing we don't fight with our hands down well what this is for is to keep relaxation because often people will be on the toes and they'll be like this and too tight we need to steer relaxed so having your hands down here just Brea in moving around this will keep you relaxed we're going to put them up in a second but for now just doing this now as you notice I'm on the balls of me feet I'm moving forwards backwards side to side I'm not Crossing me legs the common thing I'll see will be this if you in this position here you can't throw any punches and if someone throws an attack at you from this position you might fall over so keeping your feet apart all the time whether you're moving forwards backwards side to side we're relaxing now I've got this down what I'm going to do I'm going to raise me hands stay nice and relaxed now from here I'm going to look like a pro by doing a little bit of head movement in between so I'm on my toes here I'll plant my feet little bit of head movement then get back on me toes on me toes plant the feet head movement and back on the toes and as you can see there I look I look good right I hope I do now what we're going to do we're going to add in some punches we're going to step and punch at the same time so for a one two it's going to be step punch step punch then back to your fist and move them back so that one back on the bars of the feet I going to show you how to get more power in this on the back in a second so I'm here now we can even step with a hook we do a one two hook it's going to be a step step step there and that step is getting the power in the punch now when we're doing this on the bag the exact same thing applies when the foot lands the punch lands so if it's just a jab you can see the power increase there and I'm back on me toes I'm back on me feet stepping in with a one two stepping back now what we don't want to do is come here I bet you're doing this I bet you are bringing your feet together this is a bad position and you can't punch from this position so you need to be here and if someone did come on you always not throw the punch again th them counter punches now I'm going to do the one two hook step step step I want you to watch me feet as I do this you going hear that PO there again a little bit faster now practice this drill in Shadow Boxing before you do it on the heavy bag do you have trouble to stay motivated to keep exercising if so you're not alone and this video is going to really help you it can be very tough to find the motivation to go for a run go to the gym or even just to get up and go for a walk especially if you've had a long day at work and you haven't got the energy but don't worry because in this video I'm going to give you six tips to help you stay motivated to exercise so you can really reach your fitness goals and these are some of the motivational tips that helped me to go to the Olympic Games and also in 2022 lose 40 lb in weight and more importantly keep that weight off now let's get started with tip number six which is set specific and achievable goals one of the best ways to stay motivated is by setting these specific goals by yourself but what's very important is making sure these goals are achievable if you set goals that's too ambitious like I want to lose 30 in 8 weeks and you're unable to do that because it's very ambitious it'll just discourage you if you're unable to reach them which you probably won't because that's nearly 4 a week and then you'll feel and go back to square one what will be better is to set your goal as losing 303 in 20 weeks this we it's only 1 and A2 pounds a week which is way more achievable because after all if weight loss as your ultimate goal we're in this for the long term not just for the short term so 30 over 20 weeks is way more achievable so if this really take time with the goals that you want to accomplish making sure that they are achievable moving on to number five is find yourself a training partner this is a great way to stay motivated because now you got someone to hold you accountable when you feel like stopping it could be a family member a spouse a friend or even a personal trainer having someone to exercise with will help you stay motivated and it will hold you accountable for the times when you feel like not training which means you'll be more likely to show for your workouts if you're on a diet you're more likely to stick to that diet and you'll have someone to motivate you and encourage you along the way on this journey mine was me wife we made ourselves go for a 45 minute walk every single night for 3 months and believe me I wanted to quit she wanted to quit but we helped each other on them days when we really didn't want to go we pulled each other out the rout and we made each other do it and without this I 100% would have stopped exercising and I wouldn't have lost the weight or kept the weight off that I gained over the years so I'm very thankful that I did this plus exercising with someone else can make it more enjoyable more fun which we really want when we're doing something that we might not necessarily like doing and you can share your progress and your struggles with your training partner number four is a big one and that is find a reason to exercise and there's a quote that I love and I live by which is when you feel like quitting think about why you started and on that what I did I wrote down in me notes app on me phone some of the reasons why I really wanted to lose weight why I wanted to get in shape and the importance of this and there times when I did feel like binging on crisps in front of the TV I would pull that open and I would read it and i' be like that's why I'm doing this cuz mind plays tricks on us and gives us reasons why we should quit and why we should go and eat that crap but when you've got these notes reminding you why you're started it's very powerful maybe you've got a health issue write that down maybe you've went up in a clothes size and you want to fit back on your old clothes write that down maybe you've got kids who want to play with you and you just haven't got the energy to play with them anymore write that down whatever your reason is specific to you why you want to go to the gym and set the goals write them down and that's your biggest motivator right there as well as writing down all the health benefits of what you're doing write them down as well remind yourself tell your brain the reasons why you're doing this because after all everything we're talking about right now it's all in your own head so if you get this right everything else will follow tip number three is reward yourself it's important to celebrate your achievements and what a better way of doing it than rewarding yourself it might be a new workout outfit or even a massage this will help you stay motivated and give you something to work towards and I'm not talking about rewarding yourself at the end of your journey if it is lose 30 I'm talking about rewarding yourself for the small wins like going to the gym three four times a week exercising x amount of times a week losing x amount of weight tip number two it's important to know to reach your goals takes time and effort we will have ups and we will have Downs be times where we don't want to go to the gym we don't want to train and you might miss a session and you might start eating loads and go on a bender and think no I've rued it all I can't do this it's important if that happens which it might hopefully it doesn't but it might is to brush it off draw a line under it and keep going and start again don't let the one hiccup if you have one spoil everything and just ruin it like oh no I've ruined it I'm a failure I can't do this you can do it draw a line under it it happens to us all and keep going remember for this big progress it takes time this is by no means a Sprint it's a marathon now if you can break down your gos into smaller gos that will be huge and a great example of this what I know firsthand because I did this was when I was training for the Olympic Games when I was 16 years old in the year 2000 I got put on an 8-year training program for the 2008 Olympics now for a 16-year-old 8 years is a lifetime away that's never going to come even though that was my long-term goal that just felt miles away but what kept me motivated for them was the shorter term goals like a national championship International a world championship a European Championship these were going on every couple of months so I was focusing on them individual tournaments which ultimately helped me get to the end tournament and then even in them tournaments let's see it was a European Championship I wouldn't focus on the fight that I had in the final because if I lost the fight before I got the final I wouldn't be fighting in the final you've got to take it one fight at a time one step at a time and now that is the same for you no matter what your goal is rather than looking at I want to lose £50 oh this week I only lost1 I'm never going to get there I'm still £49 a week no break it down break down them long-term goals and that will keep you motivated and that will make all of this more manageable and as well you'll be able to see success more frequently and then back to the Olympics if all I was waiting for was the Olympics to have success I would be feeling down for 8 years cuz i' never have any success until I got there but in instead these smaller goals a national championship that's success an international fight against France and winning that that's success so the smaller goals will help you with the big goals now I'm talking about Olympic Games and high level stuff here it doesn't matter achieving a goal is achieving a goal so this big one tip number one what is it and that is mix your workouts up if you're getting bored with a workout try something different now a workout doesn't have to be you need to go to the gym you need to lift weights you need to get some boxing gloves on you need to punch a heavy bag the workout can be going to the shop and walking around for 45 minutes that's exercising right there better than sitting in the house and doing nothing but what I would prefer something more sustainable you could try a new sport something that you've always wanted to do well now's the time to do it no matter your age your Fitness ability I guarantee you there is a sport or exercise or activity out there that you can do what I always wanted to do was try jiujitsu but being a former professional pretty high level boxer I was always afraid to try something new because I didn't want to start at the bottom and get embarrassed but I did that in 2022 and it changed my life it changed everything because now I really enjoy it and I love it and I'm doing something that I love that's really healthy so think about what is it that you want to do maybe it's rock climbing maybe it's swimming so think about it is there something out there that you've always wanted to do that maybe you've never had the confidence to go out and do you might think you're not in the right shape you might think you're not in the right condition for it but you've got to start somewhere and doing something that you find that you enjoy you know you'll start looking forward to going there and doing this activity so try it give it a goal this right here will definitely not help your punch resistance it's stupid never do this in fact that will decrease your punch resistance but on this video I'm going to give you five things that you can do that will definitely help you take a punch better you might have heard the phrase glass jaw and Iron Jaw and some of the things here is what I did before I went to the Olympic Games is part as my training number five seeing the punch come you might have heard the free the punches that hurt you and do the damage is the punches That You Don't See coming so how can you see a punch that is coming towards your face well it might sound obvious but a big thing is by keeping your eyes open often beginners or even people with a bit of experience when someone throws a punch at them the first reaction is to close the eyes and cow away from it if you close your eyes when that punch does land it is going to do serious damage now another thing what will help you seeing punches coming is rather than me looking at Glenn's hands here I want to look at his chest here cuz if I'm looking at his chest I can see everything with my peripheral vision rather than focusing on his hands if I'm focused on his hands every time he does a little Fint I'm going to be moving and I'm not going to know what he's going to throw but keeping on the eyes on the chest is a absolute Game Changer when you're in there with someone else so your focus is key and staying switched on if you switch off that is what might do the damage of the punch Landing number four is moving in the same direction as a punch so if Glenn throws a lead hook at me he's a South B it hits me in the face if I move away from it boom that's going to take the sting out the punch if he throws across at me and I'm moving away and if it lands as well that moving in the same direction as the punch is coming will take that power out of the punch if he throws a left hook and I move away that right there obviously will take the thing out the punch he's a clip of Me Knocking someone out at 15 years old and if you watch what he did he's kind of moving and he moves into my punch which increases the power of the punch and then that's what put him down number three is keep your mouth shut I don't mean keep your mouth shut outside by not being cheeky to anyone else I mean keeping your jaw tight closed and clenched together now you can do this and still relaxed at the same time you might get and start tighten up your full body no keep your full body relaxed and just clench your jaw because if my jaw is open and Glenn lands a hook there what's that's going to do way more chance of my jaw breaking so mate keep your mouth shut and you should have a mouthpiece in if you're fighting which you know you want to bite down on that and dig your teeth into that now the next one which is a big one is keeping your chin down if I'm boxing like this or fighting like this and Glenn throughs a re hook look boom it can go straight on me chin if he throws a lead hook and this hands down straight on the chin but now if I've got my chin down now watch you was was that rear hook how can you hit me chin even if I'm here with my hands down there's less chance of from hitting me chin yeah it's going to hit the side of me head or the temple which will do damage but it's a smaller Target and if the target is smaller there's less chance of us getting hit so you always want to keep that chin down and number one is develop the muscles in your neck get a stronger neck if you've seen someone like my tying how strong their neck is if your neck is stronger there's less chance of your head moving around when you get hit the less your head moves around the less damage it will do because it's not going to shake your brain and that's where the concussions come in when you get hit and your brain shakes around your skull so developing them strong neck muscles will really help you do that do you get nervous before you Spar do you struggle to take what you're doing outside of the ring on the heavy bag into the ring into a sparring session after a sparing session do you ever feel like I'm actually better than that but I just can't perform in the ring well if any of them things apply to you this video is definitely for you where I'm going to give you some tips and tricks that helped me have success in boxing that will help you the very next time you go to spa and even though I had 106 fights I won an Olympic medal I still did have some nerves when I was going into sparring sessions but when I did these things that I'm want to tell you it really helped control that now have you ever noticed that you can do six rounds eight rounds on a heavy bag but when you get into the ring after two rounds you're really tired and you're thinking why am I like this I'm unfit well that prob comes down to your breathing it's very easy for us to forget about breathing when we're in the ring and someone's Throne punches at us and also to forget about your breathing when your throne punches at someone else so this is a big thing that you've got to think about every time before you get into the ring is when you're not throwing punches you're totally relaxed when you are throwing punches you're exhaling with them holding your breath and throwing a punch doesn't get more power in it it gets less power in it gets less speed in it so when you are exhaling with your punches you're not only going to save a lot of energy but you're also going to be able to punch faster and harder now I understand when you're in there there's a lot to think about you've got to think about throwing punches at Landing you got to think about the punches that's coming at you how to get out the way of them you got to think about your opponent's footwork his movement you got to think about your own footwork there's a lot to think about and because we breathe every day without thinking about it we forget about that now when you get in there I want you to focus on that one thing which is breathing and everything else will follow and keep doing this to get into the Habit we've got to think about things and do it think about it do it think about it do it until we can do it without even having to think about it and it'll come natural to you and once it becomes natural to you without thinking about or you'll be able to last longer in the ring which then you'll be able to focus on transferring the things you're doing outside of the Ring into the ring now if you feel like you've in with someone who's hitting you too much he might have a great job and you just can't get out of the way of his bloody job what I want you to do next time you spar with this person is just think about defending that job if your focus is on someone's job there's way less chance of them being able to hit you with it and then once you've start defending that jab which you will do because now you're thinking about it then you can start adding the counter punches now depending on you and your ability you might be able to do this within one round where yes you thought about the defense you're defending the job you're defending the job now it's B defend come back or it might take a number of sessions for you to be able to defend the job then come back with counters but the first thing is thinking about that defense now this one can be difficult depending on what gym you're at and how open-minded your coach is your SP on partner is you should actually send your coach this video and ask him what he thinks about this point when I'm about to see it right now and that is when you're Spa working on technical things fast and light for example of some great technical Spar and rounds what you could do for the first half of the round all you're going to work on is counter punching so your Your Spawn partner he's leading off you're only allowed a counter punch for the second half the round you switch up so now he's counter punching you're leading off and now for the next round you do the same again but this time you're allowed to counter the counter punch but working fast and light working on learning rather than heavy hard sparing another thing that you could do what we used to do training for the Olympics is all you going to do in the sparring round is throw lead hands only to the head to the body hooks but that's all you're going to throw now with this you can really focus on that defense that I was talking about because you know which hand he's going to throw but as well it's going to give you the chance to be able to improve your lead hand and there's so many different things that you could do on technical sparring now the next thing is hard sparring I'm not a fan of hard SP I think it's pretty stupid now there is a time and a place for it if you're training for a fight yes you need to have a few hard SPS in there but you shouldn't be hard sparing all the time if you're leaving your sparing sessions with a headache every single session then you've been sparing too hard that's ridiculous it's going to cause long-term damage which is stupid and if your coach is telling you to hard spot all the time I would honestly consider moving coach and moving gym because yeah right now you're living in the moment you're doing boxing training which is great but you've got a big long life left after this and you don't want to be slurring your words having memory problems and having to try to work on your brain down the line which I know a lot of people doing that now and honestly it's not worth it now another thing when you're in there you might be thinking why canot land this over cut hook two pivot off jab jab 2 it's working perfectly on the MS well there's a reason why that sort of combination is ridiculously hard to land unless you spawn someone who's just covering up like that and then you're going to do it you know but when you're in there with someone who's coming back out here yeah it's going to be very difficult to work them longer combinations like you might be doing on the mid instead focus on the basics focus on Landing that great job focus on Landing that one two focus on Fe to the head going to the body the basics of boxing is what wins you fights what wins you rounds in sparing what helps you get better and if you look at any great fighter from the past to the present they've all got their basic fundamentals down but there is a lot of people trying and get all fancy in the ring dropping the hands down doing some some Roy JN stuff where you your hands behind your back and then th n i mean you can try it if you want to try it you can learn the hardware but it's going to be very difficult now I'm going to tell you about the last tip which is probably the most important thing on this video that will help you inspiring or even in fights before I do I just want to see do you like this t-shirt this has got boxing backwards as you can see but when you're looking in the mirror and you're Shadow Boxing it's reversed and boxing is forwards this is my favorite t-shirt it's very soft and it's available to you as well the link is below if you want to support this Channel and show the world that you love unboxing get one of these t-shirts now the last tip I want to leave you with which is a massive one is record your spoiling session then watch your back and then see where you're going wrong how is this guy Landing his jaob how is he Landing that hook to the body why are you getting caught every time you come out the clinch now want you to write down them things where you're going wrong there might be four different things now what I want you to do is when you're going to the gym when you're working on a heavy bag concentrate on just one of them four problems for a full round on the bag get it into your brain get into these good habits now it's important that you do it individually each round rather than trying to do it all together in one round because you want to lose focus and you want to forget one bad habit when you're trying to focus on the other one but one at a time this we it will really help you get out of them bad habits here it comes waa get stag him just AIT you can throw gr on a heavy bag we can throw gr on a double end bag you can throw great in Shadow Boxing but why is it when you get in the ring you're not only struggling to land that cross but you're also struggling to throw it well on this video I'm going to give you some tips and tricks to not only be able to throw that cross when you are in the ring but to be able to land it and land it hard as well and this is a problem that I had even after winning a European title I still struggled at throwing that cross and the big reason why we do that is because we're afraid we're afraid that we're going to throw it will'll Miss and get counted but why because when we thrown the job we're confident have been here and throwing this jab we're comfortable throwing the jab but even if we're not in range because we've got our hands up tight and we can step in I land that jab and we feel safe doing that but when it's the cross if I'm in the same distance away from my opponent and I throw this I'm out of range even if I step in I'm still like in an awkward position there which makes me not really want to throw this punch because if he's Orthodox turn around like that this is he's hitting these lead hands there and I missed this look I'm wide open for that left hook and another thing why we are afraid is because to really do land it we've got to get our feet in CLA we've got to be in range to throw it and when we are in range to land it that means we're in range to get hit as well so it makes it very aw now one thing that helped me get over the fear of throwing this which helped me landed and learn exactly what to do with landed is the quote I think was Michael Jord that said which is you miss a th000 shots that you don't take and it's the same in boxing you miss 100% of the punches that you don't throw so what we've got to do we've just got to throw that punch in there and get over the fear of it and then it doesn't work we got to figure out why it did not work and then let's say you do get over the fear of thr that punch then you throw that punch you miss and you get counted think about well what did I do wrong how did I miss why did I get CED was my feet not in range did I throw the punch too slow did I Telegraph the punch which one of these things was it that you weren't doing now let's just say it was it the telegraphing and your here and you pulled it back and you threw it and that's what you got counted with you know that right so next time you're going to throw it and you're not going to Telegraph it you're just going to come straight from your face boom and blast it out was it that you were out the range and you tried to throw it from here and you overextended you over reached you put yourself in this position that's why you got counted well if so then you've got to get your feet in range step with your front foot then your back foot then throw your punch and fast and it'll look like this and you might have success like that with your opponent ah this needs filling up with water was it that you were looking for power rather than speed in your hell your well you know next time think about speed rather than power and if you think about speed you're going to punch faster so rather than thinking about power and trying to knock them over think about speed get your feet in not telegraphing the punch and that right there will help you have success Landing it but the biggest thing that you can do to be able to have success in landing in this cross other than throwing the bloody thing is using a faint f a jab if someone thinks you want to throw a jab and then you throwing that fast cross you're going to have way much more success at land it you could throw a jab at the body throw a jab at the body F the jab the body as his hands come down Boom come up and blast them straight in the fist you need to make sure your feet in range to throw that and you could throw the cross and have Success With It by touching with the left so it's a touch with the left and boom blast him with the right if you think my opponent's there and want to just step in with a jab or step in with a long hook this is going to keep him thinking get him to cover up there and then from there what Bo then I going to blasted in but you've got to get your feet in if your Feet's not in you're never going to be able to land this cross can he hold off Pacquiao with his skill son comes out slugging he comes out smoking like maris's father Joe when you're looking for power punches you generally lose the speed like [Music] this now there he was Ling but he he was and then that goes the other way as well when you're just looking for Speed you generally lose the power like this confess the A and Pacquiao hits a blood to the big left hand moment that margarito actually made it look for a moment [Applause] there a lot of people who punch really fast like a Floyd Mayweather or someone who Springs to mind like Paulie malagi who was a multile we world champion don't generally have a lot of power in their punches now a lot of people say speed kills which yeah it does and if you can punch fast you can generate power from that punch as well well you can if you doing it a certain type of wheel which I'm going to show you on this video slly staggered after that last left hand and down he goes solid him then you've got someone like big George Foreman who was the most powerful puncher of all time his punches were pretty slow but out of the 76 fights he won he knocked out 68 people that is a whopping 84% knockout percentage but like we've just seen big George doing there punching hard doesn't mean you've got to punch fast so which one would you rather be would you rather be the speed puncher or would you rather be The Knockout puncher but just because you've got so much speed or so much power doesn't mean you're going to have so much success in boxing because it's all about the brain and how smart you are in the ring you could be the fastest puncher in the world but if you've got a low box IQ you know it's pointless you could be the hardest puncher in the world but if you can't land that punch what's the point now the key in boxing is to be able to punch fast and hard but also have a great defense but also have good footwork and also have good reactions oh also have great stamina but right now I'm going to get my gloves put them on I'm going to give you four tips to be able to punch faster I'm going to give you four tips to be able to punch harder then you can decide what wins speed versus power now these speed and power tips can work with just about any punch from either hand first let's talk about the four tips to be able to help you punch faster now the first one is something that Floyd mu they used to always do and it would be rather than throwing his jab on his punches from here like this which is still pretty fast what he would do he would have his arms out a bit here now if my arms here it's got less distance to travel from there to there than it would have from here all the way there and all the way back so if it's got less distance to travel guess what it will get there faster just like this so I'm there arms are out even my right hand out look at the speed of that moving on number two is what custom aut used to have Mike Tyson doing and that was making two punches sound like one punch so rather than the one two s that what we do we want and now when I think about that sound I want to be able to punch faster cuz I'm thinking about the sound there it's there again yeah it's not as fast as my Tyson's but thinking about the sound of the sced will help you punch faster and that goes for if you thr a one two hook rather than but it's faster now move on number three is not telegraphing your punches I see all the time where people be hitting the bags and the throw one two that was a telegraph there because what I did I pulled her back then punched if you pulling your arm back anyone with experience can see this coming but the goal is to get it either from your face or if you're looking for the speed with the arm out here from there then through it from here then through it rather than boom it's going to be no telegraphing I've done a full video showing you how not to Telegraph your punches watch that one next after this and we're moving on to number four which is thinking about speed punches if you think about it you're way more likely to be able to throw them faster if you're going in there just throwing punches on the bags just thinking about you know I want to get a good workout in da da da da da da you're never going to be able to increase the speed of the punches but if you think about the speed of the punch when you come to doing it on the bags or inpiring or wherever you're going to be punching you'll be able to do it without thinking about it but first think about it now moving on to the four power tips the first one just like we seen George forming on that heavy bag which is punch through the bag now I know we can't punch through these leather bags but I want you to visualize that you can that you're going to try and punch through it so rather than your punch Landing here where the T it is you want to get your punch Landing through there like that and when I do that you can see the power there that goes for any punch with the hook rather like this I want to punch through so my arm goes through it and it'll go like this and you see the power increase there same with the uppercut rather than there want to punch through it and the power increases and get into good habits by thinking about this every time you're punching the bag you end of punching through the target without even having to think about it now moving on to number two is this a tight Fist and have hand wraps on I haven't got wraps on you should always have hand wraps on but have a tight fist keeping your full body relaxed here but a tight fist when you throw that punch and the punch will be stronger if you focus on that really tight fist but relaxing your full body I guarantee you you'll see an instant increase in power but you need to stay relax when you do it like there was a very tight Fist and look at the B it's swinging everywhere now number three is turning into your punches whatever punch you're going to throw if I'm throwing across I need to turn into it this is getting the body weight behind the punch if I'm fing a hook I need to turn turn The Body transferring the weight so when I'm standing here the weight's 50/50 when I turn into a cross I'm that's transferring my body weight behind the punch and it's putting 60% of the weight to my front leg now from there I'm going to throw the hook transferring the weight back transferring that weight will help you increase the power into the punch and number four before I show you how to get speed and power into the punch is don't push your punches I see this all the time people be looking for power and they'll throw it that's a push yeah the bag swinging because I pushed the bloody thing I didn't punch it and it's the same with hooks now it that's pushing now not only does it look stupid cuz the bag's swinging and I've lost control of the bag but I'm not getting parent the punch and would never land even in a fight either so you never want to push your punches and now I want to show you how to get speed and power into the punches and as well what this is gri for is getting you into range to land them punches and this is something that Manny Pao does yes he's got crazy speed but he's also got crazy power as well you see when he knock Ricky High boom Oh my gosh what a straight left hand that is that what an amazing knockout shot that is the most Spectacular One Punch shot of Manny Pacquiao's incredible when I studied Manny this technique doesn't only get the power in the punch it gets the speed in the punch as well and what he's doing you know he's on his feet here he's on his tours and then when he throws down punches he's stepping and punching at the same time and when he's doing this he's getting the more R of his body wi behind the punches because he's stepping with them punches and it looks like this with a one two watch the feet watch the hands watch the Speed watch the Power so I'm here like Manny Pacquiao but not as good then all of a sudden it's now you seeing the speed look at the power the bag is going everywhere I wasn't pushing the bag I was punching the bag I was stepping as I was throwing the punches and that was great speed great power swing my back foot round as my lead hook comes out on this video I'm going to give you six Advanced heavy bag drills that you can do the very next time you're in the gym that's going to improve your overall boxing ability now with these drills I recommend that you do one at a time so one round you'll do one drill the next round you do the other drill rather than doing all six drills within the space of one round this way it's going to stick in your head and help you improve number six is working on counter punching a counter punch is when you defend a punch and come back with a punch of your own now I understand that we're on a bag and this is not throwing punches at us but we've got to visualize them punches coming and then we're going to come back with the counter punch for own now what example is if someone is throwing a jab at me how do I defend it well there's a lot of different ways I can defend I can Parry I can slip I can duck I can block I can step back and then once you've decided what defense you going to do you're going to talk about what counter punch you going to throw now example is I've defended a jab with a slip now I'm in this position what could the counter punch be can you guess did you get it right it's either a hook to the body or a hook to the head and that's what we're going to do on a b so I'm going to slip and throw that punch slip counter slip counter now it doesn't just have to be the jab you're going to be defending a hook to the body I've blocked it there what's the counter punch from this position well there's two one is the uppercut because if you think he's through that hook there with his lead hand that leaves them open there so boom boom then the other counter punch to this is you've blocked and you've come straight back with the hook now we can do these on the back here so a block overcut here then the other one there and there's hundreds of different defenses hundreds of different counter punches so think about which one you're going to do and do it for a full round number five is work on fainting before you throw the punch get into good habits and with this it's not just going to get you into good habits it's going to make you look good as well so so when I'm here rather than just boring all heavy bag work what I want you to do is here F here here f f then throw the punch getting a good habit of throwing them fence once you can do this in Shadow Boxing on the bag it will transfer to the ring and really help improve your boxing game number four is landing the body shot I used to do this all the time on a bag and it's not just Landing the body shot like that cuz that wouldn't work in a real fight the way to do this drill is just by touching up here just little light punches to the head so I'm light punch into the head I would wait for the hands to come up then whoop whipping that body shot and on the bag it's like this one touching the head and this will really help improve that lead hook to the body because after all what we've got to do in any of these drills in anything in boxing to get better at boxing is repetition repetition repetition repetition repetition and that's what will improve your so by working this for a full round it's only going to improve that big lead hook to the body number three is a very Advanced move after all this is a advanced boxing drill video so we want the advanced ones right well we're going to do a pivot hook on the bag now if you can't do a pivot hook in Shadow Boxing you're never going to be able to do one on the bag I've done a full video to explaining how to throw the pivot hook you can watch that video after this one but basically what I'm going to do I'm going to swing my back foot round as my lead hook comes out and my back foot and Lead hand will land at the same time so on the bag it will look like this I'm here see that the foot and the Hand lands at the same time again and that swing that movement the momentum of that will get the power in the punch and when you learn how to do this correctly because you've been drilling it on the bag you will see the power will really increase without even having to put that much effort in because that whip that spin that momentum of the body we're shifting boom gets that big knockout power in the hook now moving on number two will take you from looking like an average boxer to a brilliant boxer in no time at all and all you've got to do is move your head before and after everything you through and it'll make you go from looking like this an average boxer to a poor boxer and as you can see there there's a big difference and we can do this on the heavy bag so I'm here moving the head for the punches moving the head and once you can learn how to do this correctly you're not going to waste any energy because you going to stay relaxed so I'm stay and relaxed breathe and breae and stay and relaxed B through the punches stay relaxed do it in Shadow Boxing transfer it to the bags transfer it to the mits then transfer it to sparring if you are sparring moving your head before and after every single punch now moving on to number one the big one and this is work on on five punch combinations but every combination that you throw has got to be different and you can't pause in between it can't be 1 2 3 4 5 and then thinking no what it's got to be it's got to be and then I want that movement in between while you're thinking I want that head moving or I want you throw them F and it'll look like this I'm moving I'm thinking I'm thinking what I'm going to thr next 1 2 3 4 5 I'm here I'm moving I'm thinking I'm thinking I'm not standing still and challenge yourself there's thousands of different five punch combinations that you can do but while you're doing it it's important to keep good form in technique through one two of s side step through one two step back step back forward on this video I'm going to give you six great drills that you can do on the heavy bag that will help you get better at boxing and some of these drills really helped me have success when I competed in the 2008 Olympic Games and I'm sure that going to help you as well starting with number six and this is working on single straight punches over and over again now it might seem a little bit borrowing I get that but by just doing one round of this will really help you improve that punch so example if we start off with the jab we're going to throw one jab then we're going to throw two Jabs then three then four then five then six go all the way up to 10 and then reverse and come back down so a little example of this through one two 3 four and then once you get a 10 come back down and then after you've done the job we go on the hook one hook then from there two then three b b b and so on go through every punch that you can and with the repetition repetition repetition of thr them punches that's what's going to improve them punches number five is thinking about defense after everything now we're on a heavy barag and luckily this guy is not throwing punches back at us but I want you to visualize punches coming at you so you're going to defend so let's see if I throw a jab I want to defend now there's lots of different defenses in boxing it could be a slip it could be a block could be a step back a roll a duck a Parry whichever one you want to do now try them try them all within a round so I'm here I threw a job I've slipped I threw a job I blocked through a one two I've side step through one two step back step back forward and just by visualizing this and doing this throughout your round really help improve because now you're not going to be making any sloppy mistakes because let's say if you throw a jab and you bring it back down here you're wide open for that one in a real boxing scenario but now because you're thinking about defense you're not going to throw that sloppy jab so it's going to help you get into good habits moving on number four is going to help you with a few things that beginners really struggle with and that is keeping your hands up and breathing and I would recommend you do this for the last round of your session and all we going to do is punch the bag non-stop for that full round now you might be thinking non-stop for a full round that's impossible well yeah it would be if you were going like full speed but no I don't want that all I want is this now when you're doing this you're turning your hips you're breathing you're staying relaxed and you're building your shoulder endurance yes it will get hard but another thing you're going to learn is how to pierce yourself and get you through that full round absolute Game Changer moving on number three might feel very awkward for you if you're pretty new to boxing and once you get over that awkwardness it's going to make you look like a pro and look like you really know what you're doing and that is moving your head always before and after every punch so rather than just here I want head moving punch head moving punch and then when you do it on the back so I'm head moving punch moving that head punching moving that head then throw the punches now we would use this in real boxing to keep your opponent thinking all the time and as well make it much harder for you to hit kind of a Mike Ty was always moving his head to keep his opponents thinking then he would come back with big counter punches he used to do this in training and on the heavy bag and that's what I want you to do practice this on the heavy bag moving on number two is perfecting the most awkward punch in boxing which is the lead hook and how we're going to do this is by working on all three different ranges of the lead hook we've got the short range got the mid-range and we got the long range now we would recommend working a full round on each one of them ranges of the punch now with this for example if you're working on the mid-range hook I would put the one two in front of it then throw it one thing to think about when you're throwing a one two hook on a bag you want to shorten the two because if I threw a long one two I'm not in a position to throw that hook so you need to shorten it one two short there then I can throw that hook so work on that one two hook reset reset one two hook working on good form turning your hips bringing your hands back to your fist and then once you've work on the mid-range we can work on the short range then the long range and the goal is with this and the other drills is think about it and then do it think about it do it until you get to the point of being able to do it without having to think about it look here let's get into number one now this one is work on one combination at a time for a full round I'm going to give you three different examples of combinations that you can work on and what this is going to do it's not only going to get you to learn how to throw this one combination better but all of the punches that you throw in that combination it's going to help you be able to throw them individual punches which is better as well if that makes sense the first one is a double jab to the body now I'm going to show you how to throw it I'm going to show you what piece I think you should do your full rounding with this so you've thre that double jab as the second jab comes back the fist you're going to bend your knees change your levels and throw that to to the body now as for what piece you should be doing these I would recommend this so I'm here moving around moving around thinking relaxing breathing that little bit of head movement in between que like we said earlier on then again just like that so we're not going 100 m hour we not getting exhausted because when you start getting exhausted that's when you start making mistakes and getting into bad habits so keeping it nice and relaxed example Combo Number Two is a jab slip forward to your weight on your FR foot then through that hook jab slip hook now why this combo is great because you're going to obviously improve your job and then your slip your defense but also your range getting in that perfect range to throw that lead hook so it's a jab slip B Hook and moveing on number three was going to be a one two side step two cross to the body now with this we're using that side step to change angles which is more advanced than probably anything we've done on this video and when you do change that angle you want to make sure you're back in that boxing stance to throw that two the head then hook to the body it is more advanced but maybe you're ready for the advanced combos if you're in the ring with someone who was taller than you generally they have got the advantage over you like this guy here he's 6'3 he's taller than me and on this video I'm going to give you 10 tips to be able to beat the taller guy so generally a taller fighter will be trying to outbox You by throwing out a wrong job and using his range and moving his feet and moving around the ring so what you've got to do to overcome that is get your feet close to him so if I'm in here with the taller guy and he throws a job I move forward he's moved back I'm too short I can't reach him he's th one two I move forward he's moved back so what I've got to do is have faster feet because the only way I can hit him is if I get my feet closer because his arms are longer and then that's when I can go to work and throw them punches but if I'm trying to outbox the tall boxer from here yeah my punches are too short so I've got to get my feet in and then throw the punches now there's a couple of of being able to get your feet in so regular I see shorter guys plot them forward like this swinging and missing you know I've got to have faster feet so rather than that I'm going to do this see I'm getting close to him getting my feet close and that's when I can go to work cutting that distance down is key moving on at number nine is throwing a double or a triple jab when I me with a taller guy if I throw the single jab he's going to step back and that's fine but if I throw the double or triple jab this is what happens then I can get my feet closer get my feet inside and then I can throw the punches so no more single Jabs for doubles triples or even four jobs at once to get your feet in close and that's when you can go to work moving on number eight you might have see Mike Tyson do this he gets low so that's what you kind of want to do rather than me just being here where I'm on the end of that jab if I get a little bit lower here now my opponent's got to really jab down but I can come and I can come around and throw them shots so get low and steal low so I'm here I'm low and I'm getting in and getting around and that's when I can go to work if you think about it cuz you're shorter you don't want to be short and upright where you're off balance you want to be low and keeping them legs bent and really be able to blast them shots in number seven is a big one and that's using ring craft to cut the ring down so rather than this where I'm following my guy around throwing these punches useless I need to cut the ring down step across to the side that he's going so example is if I'm going after him rather than follow around he steps to his right I step to my left now he's coming on my punches he steps to his left I step to my right and bringing them onto my hands so using your feet to cut the ring down is key when you're in with a taller opponent moving on number six is when you get your opponent where you want them and then going to town and throwing them punches rather than letting them get off so what he's going to do is if I moveing forward I get him on the ropes here he's going to want to get away and get off and you know turn me and get me on the ropes so obviously I do want to do that so when he tries to do that I'm going to step across and I've got him here now this is where I need to throw the punches if he's got experience which Chris has what he's going to do he's going to hold me like this and then turn his feet around and get me on the RS and then now he's back to the center of the ring and he's back on his long job and I'm chasing him again that's what we don't want I need to keep him there so let's just see if he does Hold Me Now what I want to do I want to keep working throw them punches here and what that's going to do is tell the big guy he can't hold you cuz he's going to get blasted in the middle or also tell the referee that you can't break the fight up because you're still throwing them punches and if he does try to step to the side I'm going to step the side with him and throw the punches he holds and until for the punches here but keep him on the ropes it's key don't let them Escape you've worked so hard to get your bigger guy to the ropes when you get them there then that's when you throw them punches moving on number five is attack the body but not for the reasons you may think attack the body so you can land the head punches and I hear it all the time if you're fighting a taller opponent you've got to go the body you've got to go the body yes you do but not just for going to the body's sake you need to set up your other punches so if I'm here I want to go to the body but let's just see I want to step in with a fast jab fast job boom he's defended it fast job he's defended this time fast job and then come over the top so go to the body to set up your other punches and that's if you're in the center of the Ring now if I've got them on the ropes what I'm going to do I'm going to throw the body punches to get these hands to drop boom and then come over with a big shot as soon as them hands have dropped cuz if you think about it if someone's blasting you in the body like this what you going do you're not going to keep your hands up you're going to bring them down as soon as they drop whoop over the top with that big right hand or left hand now number three is keeping your hands up and keeping a strong guard now it might seem obvious why would you drop your hands when you're in there with a taller guy but I see it all the time especially when people trying to move the head to bring the hands down to the side of the Fist you need to keep them hands up chin down when you are going forward and keep them that tight guard don't give him a chance to out jab you and move your feet hands high all the time so moving on number three don't stand still if I'm in there with a taller guy and I'm standing still what is going to do is just like this yeah he's just going to pick me off and then move his feet move his feet yeah instead of that keep moving move your head move your feet but do it in a way where you're not going to rush in so I'm not rushing it like this so I'm going to do it strategically whereas if he's here rather than me just being here following around I'm going to be moving moving I'm out of range but I'm moving cuz he doesn't know what's going to come I'm here I'm here moving with the feet moving with the feet and then attack but don't just stand still mve on number two is a big one that lots of coaches don't teach and that is being smart when you're in the clinch cuz a taller guy with the smaller guy always ends up inside so rather than just standing inside like this waiting for the referee to break I want to work inside so if my hands are on the outside I want to try and bring my hand on the inside then thr the punch bring my hands on the inside then thr the punch if I'm bringing this hand down here trying to pull this one down he's thinking about this side he's forgot about this side boom then come over the top be smart when you're inside the way to get better at this is the same way you get better at anything is by practicing it you could do a around with your training partner when you are just working inside trying to get your hands in from them punches and that right there will really help you when you're in with a taller opponent and tip number one the big one is throwing realistic fence but doing it all the time kind of like you see a Tyson Fury do it and this is going to keep your bigger guy thinking all the time now if you're throwing a realistic F you can then move your feet in keeping him thinking so rather than just stepping in with a double triple jab like I said earlier on throw the F first and then throw the double triple job then get your feet in if you're going to throw punches the body throw the F first if you're going to cut the ring down f with your feet f one way and go the other way I practice this in Shadow Boxing on the bags on the mits and in sparing but you've got to be fast get better focused improve your mental health have a full body workout reduce stress increase mental toughness increase your strength and endurance lose weight build self-discipline enhance your self-esteem burn up to 1,000 calories in just one hour improve your confidence learn a great form of self-defense be involved with a great Community improve your mental Clarity and all of that stuff you will get it from doing just one boxing session now let me explain whether you're a beginner looking to improve your body shape build focus and concentration or your experienced athlete that wants to take up something new and get a great workout this sport has something for everyone now let's start by looking at some of the key mental benefits to boxing training one of the most obvious mental benefits of boxing training that you may not have thought of is the Improvement of focus and concentration the fastpaced high stress nature of boxing requires you to be fully present on the task in hand which helps develop your mental focus and concentration skills this focus of the present moment can help you tune out of any distractions and be fully present in the task in hand which can be a great way to relieve stress and ultimately feel more alive because in boxing training you've got so much to think about like The Stance the footwork the breathing the punches keeping the hands up the turning the hips it goes on and on so the last thing that you're going to be thinking about when you're doing your training is what's Peter at work talking behind me back or any of the other problems that you might have going on in your life and as you can imagine this mindfulness can really help with your overall wellbeing also the ability to focus and concentrate with boxing training can really help you with the other areas of your life as well such as at work or at school or in your relationship or with your kids and things like that is where you really do need to be focused right you need to be focused with your kids and your family and at work and at school in addition to improving your focus and concentration boxing like I mentioned earlier on it's a great way to relieve any stress that you might have which ultimately will improve you mentally and with that the physical demands of boxing can be a great way to release any pent up energy or any tension it does feel great to let that tension out on a heavy bag and then also with that the sense of accomplishment and the self- discipline that comes with this training is feels very rewarding as well another huge mental benefit of boxing is the Improvement of problem solving skills the reactive nature of boxing requires you to constantly think on your feet and come up with Creative Solutions and challenges that's present like let's see if you're sparen by your opponent or even if you're on the midst and the coach has throwing these punches back and you've got to slip and move out the way of them this ability to think on your feet and come up with Creative Solutions to get out the way and come out with counter punches it might be can be very beneficial in loads of different situations whether you're facing a problem at work or in your personal life and then as well as I'm sure you can imagine how good boxing is for your confidence boxing can have a positive impact on anxiety and depression as well the physical and mental demands of the sport can help you feel more in control of your life and provide a sense of per purpose and accomplishment and this can be especially beneficial to those who are struggling with mental health issues as it provides an outlet of stress and a great sense of accomplishment as well and in addition to all of these benefits mentioned so far which is Lords boxing can also be a great way to improve your cognitive function and your brain health well that's as long as you're not getting punched in the face all the time with these mental demands of the sport where I'm keep talking about such as the need to focus and react quickly can help improve your brain function and can also reduce the risk of cognitive decline as we get an older you know when you hear of people when they get older you know they start being forgetful of things but this can really help reverse that or help the decline of that now with boxing being a full body workout you'll probably be working muscles that you never knew you had you'll be soaring places that you never knew you could be soaring and this is because of what you're actually doing you're moving your full body you're moving your feet when you're throwing punches you're engaging your core you're using all of your muscles here you're moving your low back when you're slipping you're using your legs when you're rolling you're using your forearms when you're tensing you're using your coughs moving backwards and forward you're using your glutes cuz these engaged as well when you're turning your hips to throw these punches and then a big thing that you're working is your heart you're increasing your heart rate which is great because when you increase your heart rate you're going to increase your blood flow and that's bringing more oxygen to your muscles and the different parts of your body and with you increasing your heart rate you're going to strengthen your heart and your cardiovascular system which is going to decrease the chance of you getting heart disease or suffering from a stroke and then because we burning all that energy you're going to sleep better that night and if you sleep better that night when you wake up the next day you're going to feel way better way more productive you're going to be happier which ultimately will also decrease stress and any anxiety that you've got now the social aspect of boxing is one of the biggest benefits as well and this is one of the reasons why so many people love boxing with this because of the social interaction that you have with other people training in a group or with a partner can be a great way to make new friends or be part of a very supportive community and this can give you a sense of belonging and the support can be incredibly beneficial for mental well-being as it can provide a real deep sense of connection and purpose so if you're looking to improve your mental game which why would you not and your overall well-being why would you not consider giving boxing a try you might just find that this is the absolute perfect fit for you on this video I'm going to show you how to set up a knockout punch in boxing now the punches that do the most damage is the ones that you don't see coming that's why setting up the knockout is so important and I'm going to give you four different strategies to do this now to get the perfect knockout timing is everything if you're throwing the punch half a second too late or half a second too early now the chance of The Knockout could be gone now the next time you're in the gym you'll be able to work on these four things whether you're doing it in Shadow Boxing on the bags in sparring or on the MS now the first one like you see Canelo Alvarez doing here what he does he throws lots of different punches jab to the Head crosses to the Head Jabs to the body hooks orer cuts and what this is doing is keeping his opponent thinking keeping his opponent not knowing what is going to come so when I'm in here with my opponent rather than just the traditional boxing do do here what I can do I can jab the head I can jab the body I ja the body come up to the head and keep throwing these variations until you see that opening now this might take one round or two rounds or three rounds to be able to find that opening but you've got to be patient when you are setting up a knockout punch if I just try it straight away I just try and throw the jab in Boom come up with the right hand he's going to see that coming but instead I've got to be jabbing jabbing moving moving jabbing jabbing one round goes by next round jabbing jabbing coming up hooks hooks from them different variations and all of a sudden when he's not expecting he thinks I'm going to throw the jab the body I'm coming over with a big knockout blow to the head so different variations setting up being patient is key to Landing that knock out blow number three is my favorite of all time I knocked out so many people with this punch now Chris is getting a bit nervous because I'm seeing this he doesn't know what it's going to be and what that is is when we're inside here I'm just going to keep touching faster light here and when he's not expecting it I'm going to turn this left hand into a hook to the body hitting him just under the ribs where it does the damage and it's key with this one is not to slip and throw that hook the body like you might have been taught but kind of use it as an arm shot but with power so it's here not slipping if I slip he's going to bring that elbow down and block it but instead one just throw it round from the arm I guarantee you you'll get enough power in that punch to finish any one off now number two is when we're inside here rather than throw them little punches to the head I'm going to th them little punches to the body what's he going to do what's anyone going to do when you're getting punched to the body hands have got to come down and as you notice there there's that little Gap open on the chin area there so I'm want to throw five fast punches star with my left hand and then come over with a right hook so it'll be like this 1 2 3 four five I'm there I'm going to root it and blast in that right hand on the chin and now he's not expecting all he's thinking about is defending that body now move on number one before I show you how to get serious power into your punches Canelo Alvarez is a master about this one by the way is using fence so I'm here I'm moving around I'm moving around I mean jab the body jab the body I see that hand coming down when I feel that J body so what I want to do use that realistic F feel body warm the hand comes down then come over and set up that knockout shot but this will take time you need to be patient with it it's not going to happen in the first round maybe not in the second round but over time set that punch up you might only get that Split Second to do it so make sure you use that opportunity to land it with power so how do you get power into your punch often I'll see people throw the punch like this now even though I already knocked him down that is not a power punch now the way to get power into it is by turning your hips and transferring your weight from one foot to the other foot right now my weight's on this foot when I turn the hips and turn but where comes to the back foot I'm going to put the punch behind it and it'll look like this and he nearly went flying through the wall trip maner R winner footwork is one of the key ingredients to being a better boxer after all if your feat's not right how do you expect to throw your hands and like we just seen them Champion boxers there all of them have got great footwork that's helped them have success in boxing now whether you're doing this because you want to be a world champion or you want to just be good in the gym if you improve on these four things I guarantee you that you will improve instantly the next time you're in the gym and I also guarantee you that you're making at least two of these mistakes starting with number four this is a mistake that you're probably making or you've definitely seen someone else making and it's this and if you can't tell what I'm doing here you're definitely making this mistake and that is bringing your feet together after you threw a punch or combination and I actually remember as a 10-year-old being in the boxing Senor boxers who've been fighting for years they are whacking the bag and bringing the feet together like this then back to the stand and I used to think that's what you're supposed to do in boxing but my friend it is definitely not because if you're in this position here not only can you not throw any punches and if someone attacks you while your feet together like this you're off balance and you can't move properly so that's why you need to keep your feet apart at all times if my feet are po not only can I move a lot better but I'm always in them position i s to be able to throw punches and get out of there as well because it's your feet that gets you into range to land punches and get you out of danger as well bringing them together is only going to put you back into danger but to be honest if you were in a fight and you are out of range you can put your feet together you can put your hands behind your back you can pick your nose maybe not with a boxing glove on you can do whatever you want but you never want to train like that because you're going to get into them habits and once you're into a habit it's so hard to get out of them number three is this see if you can see what I'm doing wrong can you see it huh well if you can't you probably doing it and that is my feet is on the one line there if you're moving forwards and backwards with your feet in a straight line you're not going to get any power in your punches because look I can't rotate properly and as well if I'm on this line my balance is gone as well as as if I'm in a on a beam in a gymnastics class and I'm going to fall off so what you need to do is have a line in between your feet like this now my balance is so strong here I can rotate properly with any punch that I throw and when I move like this I'm always in a position to throw power punches you want your front foot pointing at 1:00 your back foot pointing at 2:00 if you're Orthodox like me and this right here is perfect to be able to move and punch with power and the drill I'm going to show you at the end will really help with all of these okay move on number two see if you can pick up the mistake here right it's hard for me to do it cuz I'm out of that habit and that is moving and landing on your heel before you land on your tour heel tour heel tour just like this very common mistake I see lots of professional fighters doing this as well now I'll tell you why we do this and I'm going to tell you what you should be doing we do this because every day as human beings how do we walk we walk heel to heel to so we're in this habit of landing on our Hill every time we step and that follows on into the boxing but now let's see if I move forward and I land like this and then someone throws a punch at me and or attacks me and I've got to move back I can't really push back off me heel I'm not going to go very far so I'm going to end up standing there and taking the punches here compared to the other way if I'm moving forward on my toe and then someone decides to attack me what can I do W push straight up on the toe so I can push forward and backward and then another thing it's easier to faint when you land on your toour if I'm like this it feels hard to Fain compared to this I can f better and then throwing punches how can I throw a punch if I'm landing like this I mean I can but it's not going to be very powerful cuz it's hard to get your full weight behind the punch compared to the alternative when you land on your toe first and your toe and your hand land at the same time and it looks like this moving on to number one before I show you this drill at the end see if you can see what I'm doing wrong here yeah Crossing them feet what I see is people moving to their right right and then move the left foot first and you end up in this position here this is a terrible position and when I freeze in this position you can see why right cuz I can't throw any punches from here and I'm really off balance the same if I move to my left I never want to move my right foot first and cross these feet like this instead moving left left foot first moving right right foot first now a little tip for this if you move your left foot 20 in your back foot needs to follow at 20 in that there keeps that line in between your feet so we're not making that mistake that we talk about number two where the line is crossed or the feet on the same line the distance that you move them feet have got to be the same which is keeping that line in between your feet all times no matter where you're moving so moving left left foot first moving right right foot first and what this allows me to do is allows me to be able to punch as I move and see I can move and I can punch by keeping that space in between me feet and not crossing over okay so time for this amazing drill that's not only going to help you get out of all of them bad habits if you're doing any of them but it will also help you with your breathing and relaxing I recommend you do this drill after you finished your warm- up or jump rope before you do your training session so this drill is fantastic I'm going to give you three different variations of it which is progressions and starting with the first one you're going to be in your boxing stance with your hands down see I've got a line in between me feet I'm really relaxed I'm going to get on my toes and I'm going to move forwards backwards side to side forwards backwards side to side now this is the first variation of it right but what I'm doing here I'm focusing on the footwork and the breathing nothing else just stay relaxed and that's why the hands are down is because I'm focusing on that breathing focusing on staying relaxed now variation two is exactly the same as one but I'm going to have my hands up chin down staying relaxed keeping them feet apart I'm moving around moving forward back side to side totally relaxed like this now variation three is I'm going to add some head movement into it as well to make me look like a pro so I'm here I'm moving me head like this moving forwards back side to side moving the head in between and I should look like a professional boxer I blood the up so anyway cuz I was one you will have an extremely powerful one punch after watching this video because I'm going to show you and teach you the most powerful one punch technique in the world that coaches do not teach so you can punch the hardest in the world now you might be thinking Tony how can I punch the hardest in the world World well M let me tell you this you probably can't but what I will guarantee you is when you try this one punch technique you will surprise yourself at just how hard you can really punch this technique will work in boxing or in a street fight if you need to defend yourself and this will instantly improve the power of your punch once you try it before I show you this gamechanging technique you need to understand the three-step power punching formula that coaches would generally teach you because without knowing these three steps to get power in your punch the fourth one where it is extreme power will not work the punch needs to be straight with a stiff arm here often I'll see people punching with a bent arm and there you're not getting a solid punch but when this is straight and your arm is stiff just look how stronger this is than this here and when you combine that with using your body weight the power will increase and you use your body weight by turning into the punch if you turn into the punch you would see a huge increase in power and then making a noise you've seen Fighters over the years and we do this for a reason we are exhaling as we punch so if you want to make a noise like or or make that Bloody noise with the exhale and the power will increase if you don't exhale stay relaxed what you're going to do you're going to hold your breath tighten up and get stiff and that won't only prevent the power in the punch but it will also prevent the speed in the punch now here is me doing this with the straight and stiff the using my weight and making my noise and boom he's down but I can punch way way hard other than that with the fourth technique this technique is using your feet in a way that you will lose your balance but it will be worth it okay this crazy technique what we're going to do we're going to bring our feet together you might be thinking oh what I'm now off balance I want to get knocked down Tony you're crazy you don't know anything about punching well bear with me and then what we going to do we're going to put this foot forward and then we're going to throw the punch so slow motion back foot front foot foot punch a little bit faster back fo front foot and then we're going to do the three other things turn your hip straight and stiff and then make a noise and what we're doing here is you're not only getting your body we behind your punch like this you're getting the momentum of your full body movement behind that punch you might have seen people with the javelin thr them the shot putut thr them the bring the feet together then the throat and the power is ridiculous back foot front foot ah here we go I've studied hundreds of hours of the best fighters in the world focusing on their job and I realized something that they're all doing that coaches don't teach and noticed that I was doing some of these things that helped me have the success that I had in boxing to win an Olympic medal and I noticed the foundation of the job is built in a six part formula and this is a technique formula that's turned average boxes into your household names and if you master these six things I guarantee you that it will transform your full boxing game and this starts with part one which is making sure your Bas is solid and the reason is without your feet and solid beas nothing else will follow this is the foundations of your box and stance and when you are standing to through the jab it's important you have loose knees some coaches tell you bend your knees and be flat footed some coaches tell you stay on your toes and noticed what a lot of the fighters were doing was a combination of both of them things but the main thing is keeping them Le knees loose and you've got that solid beas as well if you look at someone like Lennox Lewis what one of the best Jabs ever like this you'll see his feet and he's moving compared to someone like this who's not got the best solid beas you will see a huge difference in the performance of their job and the next part of the formula will make all the difference and once you figure this out it will change everything in your boxing and that is telegraphing the punch and I don't mean telegraphing when it's like a big Lan back and thr it you shouldn't be doing that anywhere I mean telegraphing in the slightest millisecond way if you look at someone like Floyd mther he'll be in there where his opponent say boom he Jabs them in the face they don't realize that it's coming out then again boom it hits you then again the're moving around boom it hit you not sh when you're going to throw that punch and this is something that I mastered to have success in my career I would know within 30 seconds of a fight if this was going to be easy nights work if I could land my jaob because if you can land your jaob you've got way more chance of being able to land any other punch and now the way that you can do this and stop telegraphing your punches is by starting slow very often I will see people throwing the jab and it be like this now that right there was a telegraph of the punch if we watch it again in slow motion you will see I slightly pull that arm back and then threw it out now if you want to be a high level boxer you can't slightly pull your hand back and through throw it out it's got to come from here and then out and back so when you slow this down thrown it from your face all the way out and all the way back again getting in the habit of doing this and when you combine this with the next part it will make all a difference but you've got to start slow and then when we move into part three which is looking for Speed rather than power all these top fighters understand they're not going to knock someone out with their jab I mean it would be great to do that but we're not we thrown the Jab to set up other punches to get ourselves into range to get your opponent out of their game plan and to keep them thinking and you do this by throwing a really fast job and when I studied all of these top fighters they understood that they were throwing that fast job frustrating their opponents and then throwing the other punches behind that and before we move on to part four which a lot of boxers are neglecting I want to give you three tips to be able to punch faster with your job but you can practice the next time you're in the gym the first one is think about speed if you're thinking about speed you will punch faster but doing this without telegraphing the punch cuz often when people think about speed they'll and that was a telegraph pulling the back pushing out pull the back pushing out no you need to think about speed in a way where it's coming straight from your face all the way out all the way back like that speed job now I'm thinking about speed I'm not thinking about power and because I'm thinking about the speed it's thrown faster tip number two is keeping your hand out a little bit here if my hand's out here rather than here it's got half the distance to travel and if it's got half the distance to travel guess what it'll get there twice as fast and Floyd mther was a master at this where your arms out here then full yes it's got no power in but we're not talking about power now we're talking about speed and tip number three see what I did there I did something that manip Pacquiao was a master at and that was keeping on your TOS moving in and out and when I step I punch stepping and punching at the same time is Key to speed and also that will help you generate a little bit power in the punch what I'm going to talk about in a second now part four is in two sections how to land it and where you should be aiming because you could have the fastest jab in the world but that doesn't mean it's going to land every single time because the jab is the most common punch that fight throw so they're kind of expecting it so what we want to do is not let him know when I'm going to throw this jab and there's a couple of ways you can do this the first way is by throwing a Fain if I'm fting like this he doesn't know what I'm going to do and this is something when I was studying Tyson Fury does all the time he's in front of his opponents he's fting he's fting and they don't know when this punch is going to come then all of a sudden f f throws it it lands it and with the F you can f with your hands like this or you can f with your feet like this like I mentioned about Manny Pacquiao when he's always on his toes like this this is something that he did to land his jab and these other punches without their opponent knowing what's coming cuz he's on his feet all the time then all of a sudden throw multiple punches at once now where do you aim do you aim in the chin do you aim on the temple I mean if you can aim there but where are you to aim I had success in the amateurs especially and the pros I guess is I would aim on the top of the head the reason being is because that will knock someone's head back and if you're knocking someone's head back what will happen well it looks amazing to the judges every time your jab is coming out and knock on the head back because you're hitting the top heavy pot which is making the head go back as well your opponent who you're in there with when he's getting his head knocked back as well that's just disorientating him even more even though it's not powerful it's got his eyes looking up in the sky and that is frustrating the hell out of him I remember I boxed the world silver medalist from Croatia and this is something he did to me boom my head went back I was like oh no we're boxing boom he had this amazing job and it made me think about how do I get out the way of his job rather than thinking about what am I going to do to win the fight it took my game plan away from me so aing for thep top of the head rather than the chin is absolute Game Changer now I guarantee you them four pots will help you through a great jaob but there's another major hurdle that you need to get over to have success like these Champions and that brings us on to part five and six this is how you get into great habits with your sessions and just like you can see Floyd doing right here all he's focusing on is his job and Floyd has one of the best jobs of all time round after round working on that jab not focusing on anything else is just blasting in that jab on the heavy bag and this right here is perfect in that job getting them into great habits every time he throws it but to do this you need to identify your own mistakes if you have any when you're through the job which you probably will have so what I've done I've created a free mini video package not only to help you identify your mistakes but also to help you perfect your punches you can click the link below and get this pack package for free no strings I want to help you it's a gift for you so click the link below and get this free video package now moving on to number six what I noticed with all of these Champions their coordination was fantastic and to get great coordination you need to drill your hands and feet at the same time because when you're thrown the perfect job your lead foot and your jab hand will land in sync at the same time so you need to do drills for this and the best way to do this is doing agility ladder drills for boxing this is your liver and this is what happens if someone punches you in it there it is a third time getting hit there even if it's not hard can put you on your back because the pain is unbearable whether it's a punch a kick or a knee will likely leave you paralyzed and unable to breathe and this is not a matter of how big you are how strong you are if you've got a great sixpack if you get hit right in the perfect position it will shut your body down want to erase the of their first I'm going to give you two methods of being able to take your body shot better which doesn't include having a great six-pack and also I'm going to give you two methods of being able to punch and land the perfect liver shot to dismantle anyone but first why is the liver so sensitive compared to head shot well actually both of these can be extremely devastating because they're both vulnerable parts of your body but these hits are actually different when you see legends like Oscar De La Hoya he can take head shots all dear long but when we see a liver shot like this that doesn't look very hard he's out and he cannot get back on his feet a nice underneath and it seems strange right but what happens is when we get hit in the head we can get kind of disorientated and not know where we are and we don't feel a pain this is kind of opposite to a liver shot when our minds are clear but our body is getting completely shut down now if we take a closer look at the liver we can see exactly what's going on and why this is happening firstly the organ is located on the right side of your body exactly where you see Hopkins hitting De La Hoya oh good B shot the liver is the largest and heaviest organ in our entire body our Li is used for detoxing it cuts out the harmful substances that might end our body and it's that vital if your liver feels you when you don't get a transplant you could actually die studies show that if a healthy meal took a direct liver shot at only 5 m/ Second this is actually enough Force to cause liver injury now boxers and MMA fighters can easily punch at least 10 m/ second here you see the damage of the liver from a 6 m/ second punch this can actually rupture your liver and I used to love this punch when I was fighting here you see me in a fight against Matt hany where he wasn't expecting the punch cuz I hit him high which opens up his ribs and his liver and then boom a blast in that body shot hitting him perfectly and you can see the pin in his face from that punch and this is not just from the extreme pain of the punch Landing there's actually more going on when this punch lands the punch puts so much pressure on that area where we've got a lot of nerves around our liver which is linked to our our nervous system that can drop blood pressure and with this happening our brain wants to put our bodies into a horizontal position as a survival tactic which is the reason why getting hit perfectly in the liver will put you on your back and if the liver shot is bad enough you can also lose Consciousness but I've never seen this happen now before I show you how to take a punch to the body I'm going to show you two ways how to land that punch the first way is the traditional way that coaches teach my second favorite way where you're up right here you're going to slip inside especially if you have through a right hand that's over your shoulder that's leaving them wide open on the right side of their body in the liver then we're going to blast it in like this so here it is here I've slipped we on the front leg boom firing in that liver shot now the reason why I'm not a huge fan of this is because if I'm in there with someone with experience and I slip like this what's he going to do he's going to P his elbow down and that punch is going to block it so what I prefer to do is I'm inside get up close here then hit him up nice and light he's not expecting that punch to come what I'm going to do I'm going to throw this body shot without having to slip so I'm here tapping upstairs then from there this arm is just going to come down turn my hips and blast it straight in the liver and it looks like this and that right there is enough power to hurt anyone so how can you take a body shot there I'm going to give you two different methods of doing this what you're going to do you're going to get a partner with their boxing gloves on you're going to stand with your hands above your head here in your box and stance your partner is then going to throw two straight punches down the middle and then two hooks around the side like this and while you're punching your body you're want to keep your core tight but at the same time relax and breathe cuz if you're holding your breath you're going to get tired fast and also why this is great is you're going to be able to see the punches coming out your body and as well if you've never been hit in the body before this is getting you used to getting punched in the body now that being said if you get hit with a clean body shot and you're not expecting it like the one I just showed you you will be done and there's kind of nothing you can do about that now the second thing that you can do is really improve your core muscles for boxing there's some great methods of being able to do this should you be on your tours like this or should you be flat footed like this which one is better and which one should you be focusing on every time you're in the gym I'm going to tell you that but first it's very important that you know the pros and cons of both of these like being flat footed the biggest Pro is you're going to generate more power in your punches like that I didn't mean to knock them down but because I was flat footed I knocked him down and because you're flat footed when you're punching it gives you a stable Bas and from this position here you can effectively transfer energy from the ground up your body in to the punch this is because in boxing power is not just all about arm strength but but also how you can leverage your entire body particularly your legs and your core and from this flat footed position you're able to be able to turn your hips and your shoulders around more effectively which ultimately gives you more power and as you me know rotation is a crucial part of power punching which helped me knock out multiple people on the way to win my Olympic metal as well being flat footed helps you with your balance rather than being on your TOS because you've got a strong base and you've got your whole foot on the floor makes you stable and if you think about it it makes you harder to push over just like Bob here he's got that big base if you think he had two feet and he was on his toes as well I could easily push him over now I can easily punch him over like we' just seen but that's because I punch really hard because you've got that flat footed Beast it prevent you from moving fast backwards and forwards which I'm going to talk about in a minute but you have got great balance and because you've got great balance really helps you to work better inside as you see my feet are flat I'm lure to the ground which is helping me generate power punches with great balance and one of the biggest reasons a lot of Fighters are flat footed because it saves a lot of energy when you're in the ring compare that to being on your toes as you can see here I'm on my toes moving around just how much more energy I'm using than when I'm being flat footed and in a minute I'm going to talk about all of the pros about being on your TOS But first you need to understand the cons of being flat footed like your punches from the outside is generally slower because you're not using your feet to help you create more hand speed also you're easier to hit because you're totally relying on head movement and reactions for your defense and because you're not using your feet for your defense that means it's very risky as you're always in range to get hit and as well you're being more predictable to the person in front of you so should you focus on being a flat-footed boxer well I'm going to tell you that but first the PR of being on your TOS you can defend better with footwork which is the best defense of all of them because if I move up the range to get hit I can't get hit and as well you can punch faster when you're on your toes using this is a huge advantage over anyone who flat foots and because of this movement here it's way easier to Fe with your hands Fe with your feet which ultimately makes you way we we way less predictable like this guy right here and because on your toes you can control the range better you can get into distance to land them punches you can get out of distance to avoid punches which is a huge advantage over anyone who's standing flat footed and as well you can recover by moving around and getting out of range and getting a breather compared to the person who was fluff footed now they're kind of recovering all the time but you can take the fight to them whenever you want when you're recovering on your TOS they've got to try and bring the fight to to you and when you are doing this correctly and moving your feet and throwing your punches it looks way way way better to the judges who are ringside or if you're doing this for Fitness you look way better when you're moving around the bag on your TOS popping out that jab compared to the guy who was flat footed who is generally slower than you plotting a away there so I would see that's an advantage as well now I guess you're thinking there's that many benefits of me being on my toes why would I ever want to be flat footed well me I've got tell you there is a lot of cons about being on your tours fighter like do you know how much energy this right here uses when you're on your tours all the time but like my old amateur coach da bins used to tell me if you can condition yourself to be able to do this for four two-minute rounds you can do it for 12 3 minute rounds it just comes down to you and your conditioning so I guess that con is crossed out another huge con is your punches are not going to be as hard and as powerful if you're on your toes because you haven't got that great balance that you've got on your flat feet take Floyd Mayweather for example one of the greatest fighters ever but he wasn't known as a power puncher he could rarely deliver that one punch knockout and am I right in seeing it could be impossible to fight inside when you're on your TOS I've never tried this before it just doesn't feel right I'm sure it doesn't look right either so what should you be working on and how much of it should you be doing when you're in the gym now if you look at one of my favorite fighters of all time Prince nazim hammed look at his footwork there he's so flashy he's so great and he could punch really hard as well now I'm not telling you to do what he's doing right here I'm just using this as a great example of showing you the level of Fighters that's great on their feet you should be working on being on your tours like these Champions here Mayweather let try to Rough House let's see if he can catch up there's never been an amazing world champion boxer who has not been great on their TOS well maybe this guy but he is a heavyweight so it's a little bit different but it's very important that you don't neglect being flat footed too which will become a lot easier when you know your feet and especially if you do these drills on this video right here it'll help you work on your TOs and being flat footed so click here next and see these 25 ladder drills they a game changer