A Weekly Training Program How to Become a Boxer [Archives:1998/19/Sports]

Jamal Al-Awadi
National Team Coach, 90-95
Intl. Referee-Judge, 95
Head of the Arab Technical Committee of Boxing, 93-96
Due to receiving many requests by boxing enthusiasts – through personal contacts and through Yemen Times – to provide information about this popular sport, the sports page will from this issue publish a weekly training program in boxing for beginners.
Boxing is considered an Olympic singles fighting sport. A boxer attempts during the fight to beat the opponent within the rules of the game. Victory in boxing is achieved through superiority in technique, physical fitness and either the inability of the defeated opponent to continue with the fight or his being hit with a knock-out punch. Therefore, it is very important for a boxer to develop his physical fitness through general exercise and technical ability through special exercises.
Physical stamina can be enhanced by the development of four factors: power, endurance, speed and flexibility.
Technical ability, which is covered here, involves the manner of using the hands and legs in a harmonious way in order to deliver correct and powerful punches. A good boxer can also twist his torso in an advantageous way.
There are three main types of punches: straight, hook and uppercut.
In this issue, straight punches are explained along with the readiness posture.
The hand used to deliver punches is called the ‘striking hand,’ which is usually the right hand. The weaker hand or the ‘wily hand’ – usually the left – is used confront and trick the opponent in order to open a weak spot in his defenses. The striking hand can then reach the opponent’s body with a powerful punch that may be a knock-out.
Correct Boxing Postures
A- Feet Position:
* The heel of the front foot and the front of the back foot should be in one line.
* The distance between the two feet should be about equal to the breadth of the shoulders.
B- Legs Position:
Knees should be slightly bent, and the weight of the body equally distributed on both feet.
C- Hips Position:
Hips slightly turned to the front.
D- Torso Position:
Torso slightly bent forward.
E- Shoulders & Arms Position:
-Right shoulder slightly tipped backward.
-Left shoulder slightly tipped forward.
-Arms held parallel in front of the body and slightly withdrawn.
-Striking hand in front of the tip of the chin.
-Wily hand at chin level and above the advanced foot.
-Fists clenched.
F-Head slightly tipped forward
– Sight directed ahead
Straight Punch with the Wily Hand
While pushing with the back foot, the boxer advances the front foot and the wily hand at the same time by a distance of 15-20 cm. This pushing action should be supported by a twist of the hips and shoulders to the front so that the body weight is transferred to the front foot.
A- Punching skills
– The fist moves in a straight line towards the target.
– The fist, the arm, the forearm and the shoulder form a straight line.
– The fist is tightly clenched.
B- Ensuring protection during attack
– The torso is tilted forward while delivering the punch.
– The striking hand protects the head and the upper part of the body.
– The chin is tilted towards the chest.
– The sight is set at the opponent.
Straight Punch with Striking Hand
While pushing with the back foot, the boxer advances the front foot and the striking hand at the same time by a distance of 15-20 cm. This pushing action should be supported by a twist of the hips and shoulders to the front so that the body weight is transferred to the front foot.
A- Punching skills
– The fist moves in a straight line towards the target.
– The fist, the arm, the forearm and the shoulder form a straight line.
– The fist is tightly clenched.
B- Ensuring protection during attack
– The torso is tilted forward while delivering the punch.
– The wily hand protects the head and the upper part of the body.
– The chin is tilted towards the chest.
– The sight is set at the opponent.
Straight punches are essential for both attack and defense, and must be practiced with skill and dexterity. Next week, the hook-punch technique will be explained.

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