A lot of readers of Bootcamp Ideas looking for boxing ideas land on this post I created of boxing ideas. I still get emails from new trainers who stumble across it.
However, I wrote that list way back in 2011.
Between now and then I’ve picked up more go-to boxing drills. I want to share them with you today for next time when you’re struggling to plan your boxing workout.
1. Ladder Circles
Set up your pad holders in a circle facing outwards. One boxer pairs with each pad holder.
Pick a punch (jab/cross or uppercuts works well). Boxers do 50 punches then run around clockwise around the outside of the circle and back to their pad holder. They do the same punch for 40, then run, then 30, then run, then 20, then run, then 10. Once they complete 10 and run, they will then start going back up, doing 20, 30, etc.
Cut them off when the slowest pair finishes 10 reps.
2. Musical Boxing Chairs
Odd Number Group Drill
Set up your pad holders in a large circle facing inwards. One boxer pairs with each pad holder. There will be one more boxer than there is pad holders ie. one boxer will be the odd one out.
Play some music, boxers start running around the outside of the circle clockwise/anti-clockwise. When the music stops they have to find a pad holder and start boxing (pick a combo/punch beforehand). The one boxer left out goes into the middle of the circle and does burpees until the music starts again.
Keep the music free-punching times to 10-40 seconds.
3. Boxing Circuit
Use 8-10 boxing drills and combos that you’ve used in the past few weeks. By using drills you’ve done recently you can spend less time explaining and more time working out. Set them up in a circle like any other circuit.
Pairs complete an entire round of the circuit before swapping pads and gloves and doing the circuit again.
Self Timed Example: Boxing Circuit
4. Choose Your Own Boxing Workout
Similar to the circuit above except in this one write all of your drills down on cards and place them on the ground in the middle of group.
Pairs choose a card at random, do what it says on the card then put the card back in the pile. Pairs aim to complete as many drills as possible in 20 minutes.
Add to your cards over time as you find more boxing drills.
Example: Choose Your Own Boxing Workout
6. Progressive Intervals
These are great for newbies to teach them more complicated boxing combos.
Spend 2 minutes on, 30 seconds off (to quickly swap gloves and pads) for each drill. Each person does each drill before moving on to the next one.
Round 1: Jab, Cross
Round 2: Jab, Cross, Left Hook
Round 3: Jab, Cross, Left Hook, Right Uppercut
Round 4: Jab, Cross, Left Hook, Right Uppercut, Left Knee to Pads
Change the combo to whatever you like.
2.5 minute rounds x 4 combos x 2 people = 20 minutes
7. Down The Line
Large Group Drill
Get your campers in two line facing each other. Boxers are in one line, pad holders are in the other.
Call out a punch and a number (a multiple of 10 works best); e.g. 20 uppercuts.
Boxers do 20 uppercuts with the pad holder in front of them, then shuffle to their right to the next pad holder where they do 20 more uppercuts.
Once a client gets to the end of the line, they must run back to the other end and continue. Repeat through until boxers are facing the pad holder they started with.
Swap pads and gloves and repeat.
8. Saturation Drills
Partner Finisher Drill
This short sharp interval training method works great as a finisher to a boxing workout.
To be done properly, boxers need to go for speed during their work periods rather than power. Light, quick movements are the name of the game here.
Pick 3 boxing drills and demonstrate them. Then boxers will go for 60 to 90 seconds (depending on how much your campers have left in the tank) on each drill with 30 seconds rest in between.
Pairs swap pads and gloves and repeat.
- Jab, Cross, Left Hook – pause – Cross, Jab, Right Hook – repeat
- Crunch and Punch (10 reps down to 2 and back to 10)
- 10 hooks (each arm), 10 uppercuts (each arm) – pause and repeat
And there you have it, eight more boxing ideas to fall back on when you’re having trouble planning your sessions.
If you run boxing sessions regularly and want even more ideas, I recommend checking out the 55 boxing drills we have on BootCraft.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.