England Boxing shadow boxing drills – week seven

England Boxing Performance Coach Mick Driscoll and guests are putting together weekly shadow boxing drills that can be used to help keep fit at home and improve your skills during the Coronavirus pandemic – and here are week seven’s drills.

With clubs and gyms across the country having been now instructed to close their doors until further notice, these regular sessions will help maintain sharpness while regular training is on hold.

“A lot of boxers of all ages have been training hard over the winter and we don’t want to let their efforts go to waste during this unfortunate and enforced period of club inactivity,” said Driscoll.

“These exercises are designed to help boxers stay strong and practise outside of their comfort zone. Be Adaptable, be Independent, be Robust, be Resilient; be AIRR with England Boxing.”

This week’s drills come courtesy of five up and coming coaches with England Boxing clubs – Preya Dhanecha (day one), Liam Alloway (day two), Matt Stephenson (day three), Alexandra Vass (day four) and Jay Carter (day five).

By using these drills, boxers are doing this at their own risk and must ensure they have adequate and non-slip floor space in which to participate. They must also have no health concerns.

Recommended exercise durations

3x3mins for Youth and Elite boxers.

3x2mins for Juniors boxers.

3×1.5mins Schools boxers.

Day 1 (Preya Dhanecha)

Preya, 36, is a double ABA champion who now coaches at All Stars ABC.

R1: Opponent is a strong, front foot boxer who’s looking for the knock out with big looping punches with either hand.

R2: Opponent is a front foot counter puncher.

R3: Opponent is a constant mover who has a relaxed stitch hitting style who’s hard to hit.

Day 2 (Liam Alloway)

Liam, 27, boxed for Bracknell ABC and is now a coach at University of Hull and also Bulmershe ABC.

R1: Opponent is a tall, orthodox boxer with fast hands, but is not strong.

R2: Opponent is a shorter southpaw boxer with slow feet.

R3: Opponent is shorter orthodox boxer that has a low lead left hand.

Day 3 (Matt Stephenson)

Matt, 27, boxed for Bishop Auckland ABC and is now Head Coach at the club.

R1: Long range (keep your shots straight, keep your feet switched on).

R2: Mid range (mixed shots of bent and straight arm, create angles and use phase of attacks).

R3: Close range (bent arm shots only, high work rate, switch attack).

Day 4 (Alexandra Vass)

Alexandra, 31, is Head Coach at Higherside ABC and also an official with the Merseyside and Cheshire region.

R1: Double your attacks with at least two shots, changing angles. Step off to side then straight back without hesitation.

R2: Feint before you throw, throwing a minimum of three shots.

R3: Defend then counter, only use hand or trunk defences, followed by a minimum of two shots.

Day 5 (Jay Carter)

Jay, 27, boxed at West Ham ABC and is now a coach at Dagenham ABC.

R1: Boxing a counter punching Southpaw boxer who continuously moves to his right.

R2: Boxing a tough, aggressive boxer who attacks in straight lines.

R3: Boxing a tall, straight, upright, orthodox boxer, it’s one round each and you need to win this round to win the contest.