There are a lot of shadow boxing styles.
Mainly the styles depend on what kind of boxer you are an infighters shadow boxing is different from an outfighers shadow boxing and a slugger shadow boxes different to.
Many people only think about people floating around the canvas, well let me tell you that's not the only style out there.
And you can train all kinds of things with shadow boxing like: Punches (Normal, speed, power punches and for power punches I'd advice to get the kinetic chain and timing right), footwork and movement, evading, tight high guard, guard styles and blocking and diverding. You can train one, a couple or all the above trainings with shadow boxing.
If you have trouble holding the tight high guard up with the under arms close to each other and with the underarms and hands protecting the face. You can do certain arm stretches. And you can just hold the position and maybe move around. And maybe even do some evading. The more muscled you are the more likely it is hard to hold the tight high guard.
For the tight high guard to be effective you also need to do hook blocks.
And you need a strong abdominal area.
With the tight high guard you can also hone in on your opponent and knock him out.
Hold the line with sparring.
Moving sideways and punching.
Moving backwards and punching.
Pivotting and punching.
Circling and punching.
Moving forwards and punching.
And moving in angles and punching.
Power punches from around waist hight.
There's a punch called the kangaroo punch or the gazelle punch. Search it up if you want. It's a jumping punch.
A harder punch by putting the back foot forward and then the front foot forward. With the right timing.
Another power punch: Making oneself big, standing on the balls of the feet and then explode down with a downward direct punch or a downward hook.
By Jeffrey Koelewijn from Holland
04-04-2018
Posts tonen met het label Handbooks. Alle posts tonen
Posts tonen met het label Handbooks. Alle posts tonen
woensdag 4 april 2018
maandag 29 september 2014
Small boxing handbook 12 by Jeffrey Koelewijn
Small boxing handbook 12 by Jeffrey Koelewijn
Written by Jeffrey Koelewijn
Maybe I should have called these books small boxing notes and ideas.
Because it looks more like a notebook made of notes thinking about boxing
and learning about boxing.
Don't forget that actual boxing is most important
Sparring
Shadow boxing
Mitt work
Bag and heavy bag work
Normally you train both stamina, speed and power while boxing
Here and there you could focus only on one or two things
This can show talent and make you a certain type of fighter,
specialising in for example stamina, speed or power.
But even though some people specialise you need all three
to be a good fighter
When it comes to stamina, speed and power you have
-Allrounders
-fighters that specialise or are very good in two fields
-Spcialists
Stamina fighters
Speed fighters
Power fighters
Small tips against stamina, speed or power fighters
If you fight a power fighter try and not get hit
-This means don't really get hit or get a direct hit by his hardest punch.
If you fight a speed fighter and you can't hit him drive him in to a corner
If you fight a stamina fighter don't waste your energy
Tip against rushing opponents and what the hardest punch is to walk in to;
The direct punch
Forward momentum to forward momentum makes the biggest collision
Punching tips against bobbing and weaving
The uppercut comes the hardest when he goes down
The hook comes the hardest when he moves to the hook punch
The downard hook or the downward direct punch (''pummeling'')
works best if he goes up
Timing and observation is key
The dash punch or momentum punch
Can only be done if there is enough space
Can be dangerous if you walk in to a punch
It's done by making a very small dash or something more like a ''hop''
where the rear leg comes forward and then the front leg moves forward when the
rear leg touches the ground again and then when the front foot is placed the punch is made
Note that the punch is made ready during the dash or hop
This is not a pivot punch
Written by Jeffrey Koelewijn
Maybe I should have called these books small boxing notes and ideas.
Because it looks more like a notebook made of notes thinking about boxing
and learning about boxing.
Don't forget that actual boxing is most important
Sparring
Shadow boxing
Mitt work
Bag and heavy bag work
Normally you train both stamina, speed and power while boxing
Here and there you could focus only on one or two things
This can show talent and make you a certain type of fighter,
specialising in for example stamina, speed or power.
But even though some people specialise you need all three
to be a good fighter
When it comes to stamina, speed and power you have
-Allrounders
-fighters that specialise or are very good in two fields
-Spcialists
Stamina fighters
Speed fighters
Power fighters
Small tips against stamina, speed or power fighters
If you fight a power fighter try and not get hit
-This means don't really get hit or get a direct hit by his hardest punch.
If you fight a speed fighter and you can't hit him drive him in to a corner
If you fight a stamina fighter don't waste your energy
Tip against rushing opponents and what the hardest punch is to walk in to;
The direct punch
Forward momentum to forward momentum makes the biggest collision
Punching tips against bobbing and weaving
The uppercut comes the hardest when he goes down
The hook comes the hardest when he moves to the hook punch
The downard hook or the downward direct punch (''pummeling'')
works best if he goes up
Timing and observation is key
The dash punch or momentum punch
Can only be done if there is enough space
Can be dangerous if you walk in to a punch
It's done by making a very small dash or something more like a ''hop''
where the rear leg comes forward and then the front leg moves forward when the
rear leg touches the ground again and then when the front foot is placed the punch is made
Note that the punch is made ready during the dash or hop
This is not a pivot punch
zondag 1 juni 2014
Small boxing handbook extra
Small boxing handbook extra
Written by: Jeffrey Koelewijn from Holland
Two types of competetive fighters:
Knock out fighters:
Wins by knock outs
or strives to win by knock out
Point fighters:
Wins by points
Strives to win by points
Some times outsmarting the opponenent
A couple of more boxing styles:
Tank style (self made style):
Very defensive style with a very good gaurd
Throws heavy punches with precision and the right timing
Waits and strikes at the right time
Can be combined with countering
treis not to waste energy
A very hard and powerfull power punch
Can take punches and power punches to the gut
-Power and brute force
Search and destroy style(self made style):
Observerses the opponement and is defensive at first
Seeks out the opponenents weaknesses and openings
Also creates weaknesses and openings
Uses the right timing to achieve knockouts
-Power and observation
Fighters can be:
Attacking
Slighty attacking
Balanced
Slightly defensive
Defensive
Some fighters change their tactic acording to the fight
An interesting boxing exercise:
Make a line with rope from one side to the other side
at around the lowest part of the ear to around chin height
Stand on one side of the rope and by ducking and moving to the other side move to the other
side of the rope and repeat this
-Use footwork to go from one side to the other side
Use foot work to get faster
Later counters can be made by punching in between reps
Another way to do this is by letting some one hold his arms up
extended at the right height
Written by: Jeffrey Koelewijn from Holland
Two types of competetive fighters:
Knock out fighters:
Wins by knock outs
or strives to win by knock out
Point fighters:
Wins by points
Strives to win by points
Some times outsmarting the opponenent
A couple of more boxing styles:
Tank style (self made style):
Very defensive style with a very good gaurd
Throws heavy punches with precision and the right timing
Waits and strikes at the right time
Can be combined with countering
treis not to waste energy
A very hard and powerfull power punch
Can take punches and power punches to the gut
-Power and brute force
Search and destroy style(self made style):
Observerses the opponement and is defensive at first
Seeks out the opponenents weaknesses and openings
Also creates weaknesses and openings
Uses the right timing to achieve knockouts
-Power and observation
Fighters can be:
Attacking
Slighty attacking
Balanced
Slightly defensive
Defensive
Some fighters change their tactic acording to the fight
An interesting boxing exercise:
Make a line with rope from one side to the other side
at around the lowest part of the ear to around chin height
Stand on one side of the rope and by ducking and moving to the other side move to the other
side of the rope and repeat this
-Use footwork to go from one side to the other side
Use foot work to get faster
Later counters can be made by punching in between reps
Another way to do this is by letting some one hold his arms up
extended at the right height
dinsdag 27 mei 2014
Shot put handbook how to shot put
Shot put handbook
Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Tip:
Also do flexebility training.
Do leg flexebility training for the glide
Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Tip:
Also do flexebility training.
Do leg flexebility training for the glide
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