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

Even more push up variations

Even more push up variations
Written by: Jeffrey Koelewijn from Holland

Push up drilling:
Very small up and down movements
 In the up position
 In the half way down position
 In the down position

Back clap push up
 Do a clap behind the back

Behind the head clap push up
One clap behind the head

Triple clap push up
 Bending the body a little while going up can make this a little
 bit easier
 One clap in front of the body one clap behind the body one clap
 in front of the body
A little easier is to do a behind the head clap instead a behind
the back clap

Clap the knees
Do a knee clap

Tick the feet
 While jumping up from the push up position after
 doing a push up

Push up 360
Do a 360 spin
Jump up heigh enough by after doing a push up
with the hands and feet do a full spin on the spot and land again

push up 90 twist
Do a 90 degree twist

Push up 180 twist
Do a 180 degree twist
Also called the flying squirrel

Falling and explosive rebound
Fall into a push up position and go back to standing again

Doing push ups while the arms are way in front of the shoulders

Scorpion handstand push up

Holding a one hand handstand

Tick the arm in handstand
Tick the upper part of the arm with one hand and than the other hands
ticks the other arm with the hand you need to change your balance to do this

Handstand push up clapping
Do one clap in between

Planche push up clap
I don't think any one has ever achieved that

It's best to use a softer surface for this or do this in the sand
 Leaning on the forearms and holding that position
 While leaning on the forearms revurt back to a normal push up position
 and than back to leaning on the forearms again by getting up using the arms

A stepping bench can also be used to do push up agility exercises:
On and of the bench one hand after the other
On and of the bench by jumping on and of with the hands
One hand on and of the bench while the other supports
On and of the bench while in a one arm push up position

push up handbook exercises trainings and workouts

Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman

There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training

I'd advice to consult a trainer or a physical consultant
before starting any exercise.

A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them

Basic push ups and variations:
On the knees
Half way
 Until the elbows make a 90 degree corner
Normal
 Hands around shoulder with
Wide
Small
 The fingers can form a triangle

Pushing up from a height
 For example feet on a chair

Knuckle push ups
 two front knuckles
 three knuckles
Clapping push ups
 Clap in between reps
 Some people can clap two or three times
Finger push ups
 Ranging from 1 to 5 fingers per hand

One arm push ups
 On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
 Where the feet are of the ground

Push ups can also be done with a weightvest or a backpack

Speed:
Normal
Fast
Slow
 10 seconds down and 10 seconds up for example


Holds and isometrics:
In the basic position
Half way down
In the down position

On one arm


Agility:
Push up steps
 lifting one arm up after the other
Push up jumps
 Both hands of the floor
Left right left right
 Where right is moved to the right and than left to the lef and right back
 to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
 Where right moves to right up and than left to left up and than right
 back to the basic position and than left back to the basic postion
 and then right to right down and left to left down and than back
 to the basic positions again and so forth
Forward backward
Knuckle to palm
 One arm moves to the palm position and than the other one to the palm position
 and than back to the knuckle position

Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares


Stability:
Arm to chest
 Where one arm after the other reaches to the chest
Ups
 One arm after the other to a forward facing position
Desert lizard
 Where the right arm and left leg are lifted up or the left arm and
 the right leg are lifted up
Arm up
 Where one arm after the other moves to an upward facing position
 right to the sky, the body is tilted to the side
Lift and push up
 Touch the chest with one arm and do a push up and than touch
 the chest with another arm do a push up again


Mobility:
Bomber push ups
 Almost like a dive
Side bombers
Sides
 While in the down position move to left and right
Push up to standing position
 Push off so hard that you come in to a standing position
 bending a little might make it easier
Off the floor
 Hands and feet of the floor while going up


Sets and reps:
Normal sets
 3x10 for example or 3x20
Pyramid sets
 10-15-20-15-10 with pauses in between
 or easier 5-10-15-10-5
3x3x?
 3x3x10 for example 3x3 sets of 10 repetitions

an american football rugby training and extra equipment

For american football and rugby

Fill a rugby ball with sand and seal it again
You can do this by cutting an x into the ball and then put sand in it
using a funnel
Note that some rugby balls might be hard to fill or aren't qualified for this kind of thing

Hold the heavier ball and run around with it do sprint starts and do the agility ladder
If you hold the normall ball after doing it with a heavier ball it
will feel like a feather.
You can just train with a normall ball and sometimes with a heavier ball here and there.

You can also fill up a baseball with sand, it will weigh around 5 or 10 kilogram
I forgot the weight
It's harder to hold and will really train the holding of the rugby ball
You can also do the agility ladder with this and run around the distances ran over the field

You can also just use a medicine ball

backward sprint starts for shot put glide

For the glide shot put technique

Do backward sprint starts for the glide
Will increase power and explosive power

Sometimes do a backward 20 to 40 meter dash with explosive start

Be careful not to stop abruptly as that is bad for the knees and hips

Small boxing handbook 11

Small boxing handbook 11
By JJefArt Jeffrey Koelewijn


Tip:
Don't foget the groin guard

Something to know
Boxing, also called; pugilism, prize fighting, the sweet science or in Greek pygmachia
The earliest known depiction of boxing comes from a Sumerian relief from the 3rd millennium BC
Later depictions from the 2nd millennium BC are found in reliefs from the Mesopotamian nations
of Assyria and Babylonia, and in Hittite art from Asia Minor
Boxing was part of the greeck olympics
Boxing was a popular spectator sport in Ancient Rome


I forgot a couple of things in small boxing handbook 10 when it comes to knuckles and punching
In bare knuckle punching the head it's possible to hit only with the middle finger knuckle
or only with the pointing finger knuckle
-Though this is pretty dangerous as you might injure that knuckle
And sometimes only the middle finger and ring finger knuckle will make contact
or only the pinky and ring finger knuckles
You can also just punch randomly or just punch


Slipping
rotates the body slightly so that an incoming punch passes harmlessly next to the head.
As the opponent's punch arrives, the boxer sharply rotates the hips and shoulders
This turns the chin sideways and allows the punch to "slip" past
A slipper will also most likely be a good counter puncher
Most of the time a slipper will immediately strike their opponent back

Sway or fade
To anticipate a punch and move the upper body or head back so that it misses
or has its force appreciably lessened
Also called "rolling with the punch" or " Riding The Punch''

Duck or break
To drop down with the back straight so that a punch aimed at the head glances or misses entirely

Bob and weave
Bobbing moves the head laterally and beneath an incoming punch
As the opponent's punch arrives, the boxer bends the legs quickly and simultaneously
shifts the body either slightly right or left
Once the punch has been evaded, the boxer "weaves" back to an upright position,
emerging on either the outside or inside of the opponent's still-extended arm
To move outside the opponent's extended arm is called "bobbing to the outside"
To move inside the opponent's extended arm is called "bobbing to the inside"

The cover-Up
Covering up is the last opportunity (other than rolling with a punch)
to avoid an incoming strike to an unprotected face or body
Generally speaking, the hands are held high to protect the head and chin and the forearms
are tucked against the torso to impede body shots
When protecting the body, the boxer rotates the hips and lets incoming punches
"roll" off the guard. To protect the head, the boxer presses both fists against the front
of the face with the forearms parallel and facing outwards
This type of guard is weak against attacks from below

Philly Shell or Shoulder roll defense
This is actually a variation of the cross-arm defense
The lead arm (left for an orthodox fighter and right for a southpaw)
is placed across the torso usually somewhere in between the belly button and chest and the
lead hand rests on the opposite side of the fighter's torso. The back hand is placed
on the side of the face (right side for orthodox fighters and left side for southpaws)
The lead shoulder is brought in tight against the side of the face
(left side for orthodox fighters and right side for southpaws)
This style is used by fighters who like to counterpunch


Check hook
A check hook is employed to prevent aggressive boxers from lunging in
There are two parts to the check hook
The first part consists of a regular hook
The second, trickier part involves the footwork
As the opponent lunges in, the boxer should throw the hook and pivot on his left foot
and swing his right foot 180 degrees around
If executed correctly, the aggressive boxer will lunge in and sail harmlessly
past his opponent like a bull missing a matador
This is rarely seen in professional boxing
as it requires a great disparity in skill level to execute
Technically speaking it has been said that there is no such thing as a check hook
and that it is simply a hook applied to an opponent that has lurched forward and past
his opponent who simply hooks him on the way past
Others have argued that the check hook exists but is an illegal punch due to it
being a pivot punch which is illegal in the sport

Overhand right
The overhand right is a punch not found in every boxer's arsenal
Unlike the right cross, which has a trajectory parallel to the ground,
the overhand right has a looping circular arc as it is thrown over-the-shoulder
with the palm facing away from the boxer
It is especially popular with smaller stature boxers trying to reach taller opponents

Small boxing handbook 10 by JJefArt

Small boxing handbook 10 by JJefArt
Written by: Jeffrey Koelewijn


Parrying
It's almost like a block but you're slightly deflecting your opponents punch away with your hand.
A small parry can take the power away of the opponents punch
And a big parry can guide your opponent off balance and make him vulnerable using
his own momentum
Long armed punchers are more vulnerable to parrying as it takes longer for them to
retract their arm
It doesn't work well to light punches


The palms forward guard
A guard where the palms face forward and are slightly in front of the face at or just above or
below eye height
 Normally used in thai boxing
Can be an effective guard for parrying


Knuckles and punching
It could be effective with bare knuckle boxing fights but now with gloves it actualy
cares less with what knuckles you hit your opponenent
You can hit your opponent with the knuckles of the pinky, ring and middle finger knuckles
You can hit your opponent with the two front knuckles pointing and middle finger knuckles
 wich ads more piercing power because of the smaller surface area
You can hit your opponent with the pointing, middle and ring finger knuckles

In bare knuckle at places like the abdominals all five knuckles can make contact but
with bare knuckle hitting the face normally only two or three knuckles will make contact

Some trainers prefer their athletes to hit with the two front knuckles other prefer
them hitting with the middle, ring and pinky finger knuckles

The knuckles and punches
You can just hit your opponent randomly

It's fun to know but it's not really helpfull in gloved boxing
 Although hitting with the two front knuckles pointing and middle finger knuckles,
 can give more piercing power(less surface area)
 And on the other hand punching with as many knuckles as possible can create
 a better push punch


Something to know
Boxing is often called the manly art of self-defense

Apron is the part of the ring canvas outside the ropes
The ring floor is called canvas
Break is a referee's order for boxers to step back and seperate
 if they are in a clinch


Tips to not get countered throwing a jab
Don't telegraph, don't make it predictable
Get a faster jab
If you have a slow jab chances of getting countered are higher
 One reason why a jab might be slow might be because of too much tension
 or pushing the jab instead of snapping
  If you throw a power punch jab push punch is more effective
 Another way to increase jab speed is using less hip rotation
 it decreases the power a little bit but can increase speed if done correctly
 it's less predictable and you will use less energy
  If you want to throw a knock out jab you probably need as much hip rotation
Throw a jab with more commitment
Recover quicker and better
Don't always aim at the same place
-Unless he has a certain weakspot or opening in his guard offcourse


Feints and then a jab
 Some times feints jab feints jab
The feint jab feint jab feint jab and then jab
The feint jab feint jab and then jab
Boxers who use this technique constantly seem to throw half jabs
and then suddenly a jab
This behaviour can be very confusing to the opponent


Tip
Don't always lead with a jab
Some times throw another punch at first then a jab

Other tip:
You can use a jab to set up a power punch, knock out punch



modern boxings prizefighting predecessor in which bareknuckled pugilists fought to exhaustion,
with fights often lasting several hours
A round ended only when one combatant was floored
he then had half a minute's respite before placing his toe
on a line scratched across the centre of the ring and resuming battle
There were no wins on points those days