Sherri McMillan

Partner Training – Week 4

Partner Training – Week 4 Boxing Drills to do with your partner for active, quality time!

Last week we learned some important technique tips for some basic punches that you can do with your partner for an active and fun workout together.

Today we introduce you to some fun drills for combining some of those basic punches.

When beginning any of the following drills, remember that you should have first practiced and mastered your technique for each individual punch. Then begin by practicing each particular drill in slow motion with no power so you can each learn where you need to be punching and where the pads need to held in order to safely and effectively execute the drill. As you each feel more comfortable, you can start adding a little more power and speed.

It would also be very helpful to invest in a private session with a trainer who specializes in boxing technique to ensure you are both punching and using the pads correctly.


JabPower Punch Front ArmJab Punch Drill

Your partner will hold one pad in front of you. You will hit the pad with a Jab and follow it immediately with a power punch. It should have a 1 – 2 rhythm; that is a fast jab and a powerful finishing punch (but remember – not too hard!) Continue this drill for 1 minute with one arm leading and then face the other direction and complete 1 minute with the other arm leading.  Let your partner try.

Jabupper cutJab Uppercut Drill:

Your partner will hold one pad in front of you. You will hit the pad with a Jab and follow it immediately with a power uppercut (your partner will have to tilt the pad down slightly so you can hit it with your uppercut and then tilt it back to normal for the jab). It should have a 1 – 2 rhythm; that is a fast jab and a powerful finishing uppercut. Continue this drill for 1 minute with one arm leading and then face the other direction and complete 1 minute with the other arm leading.  Let your partner try.

hookupper cutHook Uppercut Drill:

Your partner will hold two pads in front of you. You will hit one pad with a hook (your partner should be holding the pad to the side) and then follow it immediately with a power uppercut  (your partner should be holding the other pad in a slightly downward position so you can hit it with your uppercut). It should have a 1-2 rhythm; that is a fast hook, and a powerful uppercut. Continue this drill for 1 minute with one arm leading and then face the other direction and complete 1 minute with the other arm leading.  Let your partner try.

JabPower Punch Front ArmhookJab Punch Hook Drill:

Your partner will hold two pads in front of you. You will hit one pad with a Jab, follow it immediately with a power punch and then hit the other pad with a hook (your partner should have the pad positioned to the side so you can hit it with your hook).  It should have a 1-2-3 rhythm; that is a fast jab, a powerful punch and a finishing hook.  Continue this drill for 1 minute with one arm leading and then face the other direction and complete 1 minute with the other arm leading.  Let your partner try.

JabPower Punch Front Armhookupper cutJab Punch Hook Uppercut Drill:

Your partner will hold two pads in front of you.  You will hit one pad with a Jab, follow it immediately with a power punch and then hit the other pad with a hook (your partner should have the pad positioned to the side so you can hit it with your hook) and then finish the drill with an upper cut (your partner has to be quick to shift one pad from the side to the slightly downward position so you can hit it with your uppercut – it’ll take some practice so you both can get it down).  It should have a 1-2-3-4 rhythm; that is a fast jab, a powerful punch, a strong hook and a finishing upper cut.  Continue this drill for 1 minute with one arm leading and then face the other direction and complete 1 minute with the other arm leading.  Let your partner try.

You can create a full body fitness workout by skipping and doing pushups, lunges and/or abdominal exercises in between drills.

 

 

 

 

 

 

 

 

 

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a Master’s Degree in Exercise Physiology and has been inspiring the world to adopt a fitness lifestyle for over 20 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year – Runner up. As a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including “Go For Fit – the Winning Way to Fat Loss” & “Fit over Forty” and the featured presenter in various fitness DVDs, she is a spokesperson for Nike, Twist Conditioning and PowerBar. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S.A. She is the owner of Northwest Personal Training a training studio in Vancouver, WA and can be found running, biking, or hiking with her daughter Brianna and her son Jackson.

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