Boxing - training reaction and reflexes
Train reaction and reflexes as a boxer
As a boxer, you have probably often noticed that the best professionals have incredible reactions and really good reflexes. One of the best examples are Muhammad Ali or Floyd Mayweather Jr. It seems as if they anticipate their opponent's punch at exactly the right time and then land the decisive hits. That's why you should definitely train your reaction and reflexes as a boxer, as this will give you many advantages as a fighter.
Reaction time depends on numerous factors. You need to process what you have just seen in order to react in the most appropriate and fastest way. Firstly, it is important to know that in martial arts we react to two large groups of signals. The first signal is the "visual signal". Here we react to something we have just seen. In boxing, for example, this would be when you see a gap in your opponent's defence and react quickly. The second signal is the "tactile signal". Here we react to contact. In boxing, for example, this would be when we are too close to the opponent and we feel their guard, so we know we have to take a step back to get a better distance for better hits.
Which exercises can be used to train your reaction and reflexes as a boxer?
Exercise with tennis ball
Here you simply have to throw the tennis ball on the floor and grab it again at the right moment. You hit your arm in the same way as in boxing. In other words, you throw the jab and grab the tennis ball at the same time.
Exercise with reaction ball
Here you throw the reaction ball either onto the floor or against the wall. Because the reaction ball is uneven, it constantly changes direction. Your task is to see the change and grab the reaction ball quickly.
Exercise with reflex ball
Here you tie the ribbon around your forehead. Now you can tap the reflex ball. Your task is to hit the reflex ball again immediately afterwards and not get hit yourself.
Recommendations:
Boxing reflex ball
Reflex ball set
How long should the rubber cord be for the Reflex Ball?
The length of the elastic cord depends somewhat on the arm length and should not be too long, especially at the beginning.
A good measurement is slightly longer than to the belt when the ball is hanging.
Exercises with double-ended ball
Here, similar to the reflex ball, you hit the ball in the centre, causing it to start swinging. Your task is to anticipate the ball and move your head accordingly. The aim is not to get hit by the ball. A great exercise, in my opinion, when it comes to learning to avoid your opponent's shots.
Recommendation:
Double-ended punching ball
Exercises with a partner
Partner work has also proved to be very effective. You can practise various exercises with a partner. For example, you stand with your back to the wall while your partner tries to hit your head with a tennis ball. Of course, we don't have to let ourselves be hit by moving our head.
Another exercise for which we can train our reaction and reflexes as boxers is prat training. Here, the claw holder has the option of letting us perform punch combinations or individual punches by reacting quickly to his hands. The claw holder can also try to hit our head with his hands. Our aim is not to get hit.
Conditional sparring is, in my opinion, the most effective way to train your reaction and reflexes as a boxer. Conditional sparring means that sparring is done with an allocation of tasks. For example, partner A only hits with the jab, while partner B avoids the jab and must then immediately see the gap in order to hit the counter punch. The possibilities here are very varied and that is why it is so effective.
Recommendations:
Power Line curved claws
Mantis Punch Mitts
Light Focus Mitts
Conclusion:
There is one thing you should never forget. The best way to improve your reaction and reflexes is to spar and compete. The other exercises mentioned only serve to refine your reaction and reflexes. Therefore, try to learn as much as you can in sparring and then apply everything you have learnt in competition.
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