Coaches Manual 2 [Content] Part1

7/30/2019 Coaches Manual 2 [Content] Part1

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COACHES MANUAL


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COACHES MANUAL - 3

Dear Coaches,

It is a great pleasure or me to introduce the AIBA Coaches Manual. This document is

the culmination o many hours o work by our Coaches Commission members and itrepresents the rst standardized coaching manual to be made available to all o AIBAsmember ederations and will play an important part in AIBAs development program.

We can only hope to develop the sport o boxing worldwide i we have suciently qualiedcoaches at all levels. Until now, coaches relied on coaching manuals developed accordingto a localized style, either using the documents o their own national boxing ederation orborrowing those rom other ederations. In the latter case, coaches oten ound it dicultto adapt manuals created in dierent boxing cultures to their own specic needs.

In order to solve this problem, the AIBA Coaches Commission and the AIBA Academyworked together throughout June 2010 in Becancour, Canada to produce this rst AIBACoaches Manual.

Part 1 o the AIBA Coaches Manual is aimed at beginner-level coaches who have juststarted out in their coaching career and aims to develop their skills or qualication as1-star AIBA coaches. It covers subjects such as coaching styles, teaching and trainingmethods, basic techniques, evaluation, responsibilities in competition and anti-doping.Part 2 targets 2-star and 3-star coaches with the aim o urther enhancing their skills andknowledge, ultimately allowing them to gain experience o dierent boxing styles and toadapt their knowledge and skills to their local boxing culture.

The AIBA Coaches Manual has been written in a very simple orm and language withillustrated pictograms to aid with the understanding o its contents and to allow coachesto implement the skills and knowledge rom the manual without diculty.

I would like to take the opportunity to thank all those involved in this project in particularthe members o the AIBA Coaches Commission or all their hard work.

I am convinced that aspiring coaches will nd this new Coaches Manual an indispensablereerence work and encourage them to study it in depth in order to help them develop

their coaching career.

Yours boxing,

Ching-Kuo WuAIBA President


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COACHES MANUAL - 5

FOREWORD

On AIBAs initiative this Coaches Manual has been developed in order to help coacheswho are working with young athletes and beginners.

The objectives o the manual are to develop a coachs career and his/her abilities rombeginner to advanced, to standardize teaching methods and to create reerence materialwhich can be useul to coaches.

Contemporary boxing training is a complex and composite process. Beginner coaches

must get to know many undamental actors which determine and infuence trainingresults. To control and manage the training process correctly, it is necessary to havecomprehensive knowledge and skills, because the coach is ully responsible or the boxersdevelopment and sports progress. Finally it is important to remember that boxing trainingis a changeable, non-constant process and must be adapted to various conditions.

In this manual, you can nd recommended, veried, methodical and rational ways oreaching training objectives.

It is impossible to cover all boxing knowledge in one manual. Thereore, this manual coversonly the most important aspects o coaching, such as organization o the training process,

technique, tactics and physical preparation. Selected illustrations and the descriptive parto this manual present elementary boxing techniques in an easy to understand way.

Some additional aspects are also covered in brie. The examples o basic teaching methodsin this manual will be useul to coaches and will help them to become a better coach.

AIBA Coaches Commission


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TABLE OF CONTENTS

CHAPTER 1: COACHES ...........................................................................................................................9

1.1. Denitions .........................................................................................................................111.1.1. The Coach ....................................................................................................11

1.1.2. The Second ...................................................................................................11

1.2. AIBA Coaches Management System ...................................................................................11

1.2.1. Coaches Qualications Policy .........................................................................11

1.2.2. Coaches Quality Enhancement Management .................................................12

1.2.3. Coaches Perormance Management - Coaches Evaluation .............................12

1.2.4. Coaches In-Competition Management ..........................................................13

1.2.5. Coaches Database ..........................................................................................13

1.2.6. Coaches Academy Management ...................................................................14

1.2.7. World Series o Boxing Coaches Management ...............................................14

1.3. Skills and Responsibilities ...................................................................................................15

1.4. Coaching Styles .................................................................................................................161.4.1. Autocratic Coaching .....................................................................................16

1.4.2. Democratic Coaching .....................................................................................16

1.4.3. Casual Coaching ...........................................................................................16

CHAPTER 2: TRAINING .........................................................................................................................17

2.1. Training with Beginners ......................................................................................................19

2.1.1. Training Stages ...............................................................................................19

2.1.1.1. Initiation Stage .........................................................................20

2.1.1.2. Basic Stage ...............................................................................20

2.1.1.3. Specialization Stage ..................................................................212.1.1.4. High-Perormance Stage ...........................................................21

2.2. Group Coaching ................................................................................................................22

2.3. Teaching and Training Methods .........................................................................................23

2.3.1. Teaching Methods .........................................................................................23

2.3.2. Training Methods ..........................................................................................25

2.4. Organizing Training Sessions ..............................................................................................27

2.4.1. Facility............................................................................................................27

2.4.2. Equipment .....................................................................................................28

2.4.3. Preparing Training Programs ..........................................................................29

2.5. Boxing Techniques .............................................................................................................32

2.5.1. Boxing Stance ...............................................................................................32

2.5.2. Boxing Steps .................................................................................................342.5.3. Basic Punches ................................................................................................38

2.5.3.1. Straight Punches ........................................................................39

2.5.3.2. Hook ........................................................................................44

2.5.3.3. Upper Cut ................................................................................49

2.5.4. Basic Deenses ...............................................................................................54

2.5.5. Combinations o Punches ...............................................................................67

2.5.6. Feinting..........................................................................................................68

2.5.7. Boxing in Various Distances ...........................................................................69

2.6. Physical Trainings ...............................................................................................................70

2.6.1. Endurance .....................................................................................................70

2.6.2. Strength ........................................................................................................71

2.6.3. Speed ...........................................................................................................722.6.4. Coordination .................................................................................................73


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2.7. Tactical Training ..................................................................................................................741.2.1. Boxing against dierent boxing types .............................................................75

1.2.2. Boxing on the ropes and in the corner............................................................762.8. Training Without Equipment ..............................................................................................77

2.9. Athlete Motivation ............................................................................................................782.10. Recovery ............................................................................................................................792.11. Evaluation .........................................................................................................................80

2.11.1. Training Sessions ...........................................................................................802.11.2. Technical Development ...................................................................................812.11.3. Physical Development ....................................................................................822.11.4. Tactical Development ....................................................................................83

CHAPTER 3: COMPETITION ..................................................................................................................85

3.1. Prior to the Competition .....................................................................................................87

3.2. During the Competition ......................................................................................................953.2.1. Beore the bout .............................................................................................953.2.2. During the bout .............................................................................................983.2.3. Ater the bout ..............................................................................................99

3.3. Ater the Competition ......................................................................................................1003.4. Rules and Regulations .......................................................................................................101

3.4.1. Age Classication ........................................................................................1013.4.2. Weight Categories ......................................................................................1013.4.3. Eligibility o Boxers ......................................................................................1033.4.4. Duration and Number o Rounds ..................................................................1033.4.5. The Decision ...............................................................................................103

CHAPTER 4: ADDITIONAL ASPECTS IN BOXING ...............................................................................107

4.1. Medical ...........................................................................................................................109

4.1.1. Injuries ........................................................................................................1094.1.2. Injury Prevention .........................................................................................1094.1.3. Treatment or Minor Injuries ........................................................................1104.1.4. Treatment or severe injuries ........................................................................112

4.2. Nutrition ..........................................................................................................................113

4.3. Weight Monitoring ..........................................................................................................1144.4. Anti-Doping Testing .........................................................................................................114

4.4.1. In Competition Doping Test ..........................................................................1144.4.2. Out o Competition Doping Test ...................................................................115

CHAPTER 5: ADVANCED TECHNIQUES ..............................................................................................117

5.1. Advanced Techniques Europe ........................................................................................121

5.1.1. Boxing Stance .............................................................................................1215.1.2. Footwork .....................................................................................................1295.1.3. Attacks ........................................................................................................1335.1.4. Deenses .....................................................................................................1345.1.5. Feints ..........................................................................................................1355.1.6. Training Plan Development ..........................................................................136

5.1.7. Psychological Preparation .............................................................................142

5.1.8. Tactics .........................................................................................................1435.1.9. In-Competition Activities .............................................................................144


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5.2. Advanced Techniques Russia .........................................................................................146

5.2.1. Boxing Stance .............................................................................................146

5.2.2. Footwork .....................................................................................................153

5.2.3. Attacks ........................................................................................................157

5.2.4. Deenses .....................................................................................................159

5.2.5. Feints ..........................................................................................................161

5.2.6. Training Plan Development ..........................................................................162

5.2.7. Psychological Preparation .............................................................................173

5.2.8. Tactics .........................................................................................................174

5.2.9. In-Competition Activities .............................................................................175

5.3. Advanced Techniques USA ............................................................................................177

5.3.1. Boxing Stance .............................................................................................177

5.3.2. Footwork .....................................................................................................181

5.3.3. Attacks ........................................................................................................186

5.3.4. Deenses .....................................................................................................187

5.3.5. Feints ..........................................................................................................190

5.3.6. Training Plan Development ..........................................................................191

5.3.7. Psychological Preparation ............................................................................ 201

5.3.8. Tactics ........................................................................................................ 202

5.3.9. In-Competition Activities ............................................................................ 203

5.4. Advanced Techniques Cuba ......................................................................................... 204

5.4.1. Boxing Stance ............................................................................................ 204

5.4.2. Footwork .................................................................................................... 212

5.4.3. Attacks ....................................................................................................... 214

5.4.4. Deenses .................................................................................................... 216

5.4.5. Feints ......................................................................................................... 218

5.4.6. Training Plan Development ......................................................................... 219

5.4.7. Psychological Preparation ............................................................................ 2305.4.8. Tactics ........................................................................................................ 231

5.4.9. In-Competition Activities ............................................................................ 232

5.5. Advanced Training .......................................................................................................... 234

5.5.1. Isometric Training ....................................................................................... 234

5.5.2. Plyometric Training ..................................................................................... 235

5.5.3. Over Training .............................................................................................. 236

CHAPTER 6: INDIVIDUALIZATION ..................................................................................................... 237

6.1. Individualization o Training ..............................................................................................239

6.2. Control and Monitoring o Training ..................................................................................241

Appendix A Physical Training Exercises Examples

Appendix B Isometric Training

Appendix C Plyometric Training

Appendix D Evaluation o Boxers Abilities


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COACHES MANUAL - 11

CHAPTER ICOACHES


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COACHES MANUAL - 13

1.1. DEFINITIONS

1.1.1. THE COACH

The coach is a teacher, a role-model and a riend in boxing who will organize, supervise andconduct the training to help to reach the athletes best potential.

All coaching is, is taking player where he cant take himself. Bill McCartney (American Football Coach)

I think parenting and coaching or teaching are the same thing. And they are the two mostimportant professions in the world.

John Wooden (Basketball Coach)

A good coach will make his players see what they can be rather than what they are Ara Parasheghian (American Football Coach)

1.1.2. THE SECOND

When the coach enters into the FOP, he/she shall be reerred to as the Second. The Secondhas to be a coach who takes care o a boxer beore, during and ater the bout. He/she mustollow the AIBA rules and regulations. The seconds frst priority is the saety o the boxer.

*Field of Play (FOP) refers to the competition area, which extends for at least 6 meters outside of the

platform of the ring.

1.2. AIBA COACHES MANAGEMENT SYSTEM

1.2.1. COACHES QUALIFICATION POLICY

AllAIBACoachesmustbemembersofNationalFederations AIBAonlyacknowledgesCoachesafliatedwithNationalfederations OnlyAIBAcertiedCoacheswillreceiveallbenetsfromtheIOCSolidarityfundandbe

allowed to ofciate in AIBA and Conederation competitions

AIBA Coaches couldbecome WSB Coaches afterhaving followedthe WSB coachingprogram

WSBCoachesshouldbeAIBACoacheswithoutanyrestrictions AIBA Coaches are also allowed to take positions in National Federations as elected

members


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1.2.2. COACHES QUALITY ENHANCEMENT MANAGEMENT

New initiatives on developing new competition and Coaches system, implementation o the

R&J management system and the AIBA approved events guidelines; require the developingo an overall enhancement plan in boxing competitions.

Currently there is a lack o improvement in the level o quality o Coaches across nations andcontinents. Coaches education, training and certifcation is not implemented and coachesshould be educated in ethics, dress code, etc.

1.2.3. COACHES PERFORMANCE MANAGEMENT - COACHES EVALUATION

In order to become an AIBA classifed Coach, its data must be submitted to AIBA which willbe evaluated by the AIBA Coaches Commission. In Appendix E you fnd the example o thisdataorm. Only data that is submitted by the National Federation will be taken into account.All Coaches data submitted by the in the National Federation will receive an ofcial AIBAstatus. The evaluation will be according to the ollowing criteria:

3 STAR COACHES

CurrentNationalHeadCoach FormerNationalHeadCoachwithin10years ACoachwhopossessthehighestnationalcoachingschoolcerticate ACoachwhohasover20yearscoachingexperienceswithoutstopping(*) any Coaches who satisfy 3 conditions of these 4 requirements

2 STAR COACHES

CurrentNationalHeadCoach FormerNationalHeadCoachwithin10years A Coach who possess the highest or the second highest national coaching school

certifcate ACoachwhohasover20yearscoachingexperienceswithoutstopping(*) any Coaches who satisfy 2 conditions of these 4 requirements

Or CurrentNationalAssistantCoach ACoachwhopossessthenationalcoachingschoolcerticate ACoachwhohasover10yearscoachingexperienceswithoutstopping

1 STAR COACHES CurrentNationalCoach ACoachwhohasover5yearscoachingexperienceswithoutstopping ACoachwhopossessthenationalcoachingschoolcerticate(*) any Coaches who satisfy 2 conditions of these 3 requirements


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1.2.4. COACHES IN-COMPETITION MANAGEMENT

For all AIBA 3 Star Events each participating ederation must have at least one 3 Star level

Coach because only 3 Star Coaches allowed in the position o seconds. In this case, eachcountry (ederation) can have one mandatory 3 Star Coach along with other level coach.

In the registration o the team delegation orm, a copy o the 3 Star coaches certifcationmust be submit and coaches will need to bring their valid AIBA ID card.

Also all registrations o 3 star events will be checked through our AIBA database to makesure that the subscription is valid

Until the new Coaches Management System is in place, a two years grace period is activeuntiltheendofDecember2012forallcoaches.

1 STAR LEVEL COACH: AllcoachesthatarequalieduptonationallevelandareactiveinnationalandAIBA1

star events only

2 STAR LEVEL COACH: All coachesthat arequaliedup tonationalandinternational levelandareactive in

continental and AIBA 2 star events only

3 STAR LEVEL COACH: AllcoachesthatarequaliedasNationalCoachandactiveinAIBA3starevents.

COACHES CONTROL TEST:To ensure that Coaches remain active and updated to the AIBA Coaching Requirementsthe Coaches have to be active at AIBA approved events corresponding their star statusaccording to the requency given below. I not, the coach loses his star status and an AIBACoaches Control Test needs to be conducted.

1StarCoach:every4years 2StarCoach:every3years 3StarCoach:every2years

The validity period o the license will be extended 4-2 years rom the data o that tournament

when active.

1.2.5. COACHES DATABASE

All Coaches dataorms submitted by National Federations will be registered in the AIBACoaches Database. In this case, the National ederations are responsible to send the flledAIBA Coaches Datasheet (fnd in Appendix E) to the AIBA HQ Ofce. All registered coacheswill receive an AIBA certifcation when being evaluated.


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1.2.6. COACHES ACADEMY MANAGEMENT

The AIBA Coaches Commission does not only evaluate the current level o the Coaches,

it also develops the training courses and examinations in each level. This allows that allCoaches can ollow the process o obtaining the right level o certifcations.

Graduation from 2 star coachbecoming a 3 starcoach, all course and examinationswill be organized by the Coaches Commission and only taken place in the AIBA BoxingAcademy.

Graduationbecominga 1starcoachandfrom1starcoachbecominga2 starcoach,examinations will be taken place in each dierent region by the Academy instructors andAIBA designated examiners

Forobtaining12StarCoachescertications,theCoachesdataformmustbesubmittedto AIBA HQs and an evaluation by the Coaches Commission will determine your levelollowing the criteria given.

Details o the courses, examinations and training o the Academy instructors is still underdevelopment or the Boxing Academy to open its doors but Coaching is one o the mainpillars or the Academy.

1.2.7. WORLD SERIES OF BOXING COACHES MANAGEMENT

WiththelaunchoftheWorldSeriesofBoxingin2010furtherdevelopmentandguidelinesare set towards the Coaches involved in this new and exciting program. The ollowing issuesare applicable or WSB Coaches:

AllWSBCoachesshouldbetrainedfromexistingAIBACoaches AllWSBCoachesshouldbedevelopedfrom3StarCoaches AIBAwillprepareapoolofavailableCoachesforeachfranchisetohire AIBA CoachescouldbecomeWSB Coachesafterhaving followedtheWSB coaching

program AIBAshouldalsoallowWSBCoachestocomebacktoAIBAwithoutanyrestrictions


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1.3. SKILLS AND RESPONSIBILITIES

SKILLS

In order toeffectively communicatewithboxersandall otherpeopleinvolved inthetraining process, communication skills are necessary In order to effectively transfer the knowledge and help the understanding of boxer,

teaching skills are necessary. Teaching skills include demonstration, explanation, andleadership skills.

Inordertoeffectivelyplanandconductthetraining,prepareboxersforthecompetition,organization skills are necessary.

RESPONSIBILITIES

Therstandmostimportantdutyofthecoachisthesafetyoftheboxer.Thecoachmustensure the boxer is healthy all times.

Must providea safe environment tothe boxerfor training, competitions, travel, andother boxing related activities.

Appropriateteaching approach must beappliedin a non-abusiveway. Notall boxershave the same learning capacity.

Planandpreparetrainingprogramspriortothetrainingsessions.Competitionscheduleshall be considered during the planning.

Communicatewithboxersandallotherswhoareinvolved. Evaluate thetrainingprogram, boxers progress, andboxers performance during the

competition. MustknowandfollowtheAIBAcompetitionrulesandregulationsandobeytheCodeof

Conduct.


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1.4. COACHING STYLES

1.4.1. AUTOCRATIC COACHING

Coach makes all the decisions related to the training and all other aspects in boxing. Theboxer is expected to ollow the command, listen, and comply.Allows boxers to be greatly disciplined and structured. However, this coaching style can alsoprevent the boxer rom developing his/her own thinking skills.

1.4.2. DEMOCRATIC COACHING

Coach makes decisions based on the suggestions and opinions rom the boxer. The boxerhas an input on training process and all other aspects in boxing.Allows coaches to build an excellent relationship with the boxer. However, this style requirescoach to be highly knowledgeable and experienced to work eectively.

1.4.3. CASUAL COACHING

Coach has a small input on the training and other aspects o boxing. Boxersare allowed to run his/her own training program with their pace and condition.Allows boxers to enjoy their training and helps to develop thinking skills. However, this style

may slower boxers development in technical and physical aspects o boxing.


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CHAPTER IITRAINING


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COACHES MANUAL - 21

2.1. TRAINING WITH BEGINNERS

Developmentofgeneraltnessshouldbeapriorityforthebeginnerboxer,regardlessofage

and experience. Inthisparticularstage,itisalsoimportanttodevelopcoordinationandspeed.Developmentofcoordination and speed training shall be implemented.

Strengthtrainingwithheavy weightsis notrecommendedespeciallyforyoungage boxers.Such training may interere their physical development

Each training session should be planned accordingly to teach and train both physical andtechnical elements.

Alwaysstarttheteachingfromsimpletaskstocomplextasks;themorecomplexthetasks,theeasier it is to lose the attention and interest o the boxer.

Shouldincorporatedifferentgamesandplaysfortrainingsessionstocreateanenjoyableandinteresting training environment.

2.1.1. TRAINING STAGE

When working with beginner boxers, the coach should keep in mind that the results willcome in later stages and the whole training process should be divided into separate stageaccordingly to boxers physical growth and age, ftness improvement, and technical skillsacquisition.

InitiationStage BasicStage SpecializationStage

HighPerformanceStage

INITIATION

BASIC

SPECIALIZATION

HIGH-PERFORMANCE

Achievehigherlevelofperformance Improvepsychologicalabilities Improveboxersboxing-relatedknowledge

Improvecoordination,speedandendurance TechniqueDevelopment Improvementintacticalskills Developmentofpsychologicalabilities Developcompetitionstrategyandtactics

Developworkingcapacitiesapplyinggeneralandspecicphysicalexercises Developandimprovecoordination,exibilityandaerobicendurance Developthecorrecttechniqueexecution Improveconcentration,determinationandmotivation

Developindividualtacticwithemphasisondefenses

Exposebeginnerboxerstovariousmovementsandtechnicalskillsbyconducting multilateral physical and technical training

Developaharmoniousbodystructureandcorrectbodyposture Developbasicaerobicendurance Develop speed, coordination, exibility, balance and perception

through the natural movements


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2.1.1.1. INITIATION STAGE

TRAINING OBJECTIVES

Overall,multilateralphysicalandtechnicaltraining,byexposingthebeginnerboxerto various movements and technical skills

Developaharmoniousbodystructureandcorrectbodyposture Develop basic aerobic endurance without exposing the beginner to stressful

training loads Developspeed,coordination,exibility,balanceandperceptionthroughthenatural

movements

IMPLEMENTATION

Introductiontothebasicelementsofboxingtechnique Implementtheexercisesofrunning,jumping,andthrowing Strength training exercises with own bodyweight or partner, not with weight

equipment Participate in technical sparring with different punches; emphasis on straight

punches Participateinvariousboxingevents;Emphasisongainingexperience,havingfun

and motivate to win, but do not put stress on winning Participationinvarioussports,sportgameswithsimpliedrules,suchasbasketball,

ootball and other team sports Variousexercisestogenerateinterestoftheboxer

2.1.1.2. BASIC STAGE

TRAINING OBJECTIVES

Developworkingcapacitiesapplyinggeneralandspecicphysicalexercises Developandimprovecoordination,exibility,andaerobicendurance Developthecorrecttechniqueexecution Improveconcentration,determination,andmotivation Developindividualtacticswithemphasisondefenses

IMPLEMENTATION

FitnessExercises,suchasrunning,skippingandetc. Exercisesforcoordinationandexibility Endurance exercises with all team sports, long-distance running and alternate

running and walking in dierent conditions. Strengthexercisestoovercomeownorpartnersbodyweight Boxingtechniquelearningandimprovementofbasictechnicalskills Participateinsomeexhibitionboutsinaccordancewithindividualcapabilities


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2.1.1.3. SPECIALIZATION STAGE

TRAINING OBJECTIVES

Improvemotorabilitieswhicharedominantinboxing,suchascoordination,speed,endurance

TechniqueDevelopment Tacticalskillsimprovement Developingpsychologicalabilities,suchasanticipation,overcomeanxiety,decision-

making, and etc. Developcompetitionstrategyandtactics

IMPLEMENTATION

Specicboxingexercises,suchasheavybagpunching,sparring,padworkandetc. Continuationoftnessexercise Exercisesforcoordinationandspeed Exercisesforgeneralenduranceimprovement Introductionofspecicendurance Strengthtrainingwithweights Participationindifferentcompetitionagainstvariousopponents Increasevolumeandintensityoftrainingworkloadswithoutreachingcompletefatigue

2.1.1.4. HIGH PERFORMANCE STAGE

TRAINING OBJECTIVES

Achievehigherlevelofperformance Improvepsychologicalabilities,suchasinitiative,self-control,copingwithstressin

both training and competition Improveboxersboxing-relatedknowledge Willingnesstowin

IMPLEMENTATION

Continuingexercisesformotorabilitieswithemphasisonindividualpotentialandneeds

Increasevolumeandintensityoftraining Exercisetoimproveindividualsphysicalabilities Continuingtechnicalandtacticaltraining Focusonwinning Administeradequaterecovery


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2.2. GROUP TRAINING

Whencoachinga group,itisessentialforcoachestopositionhim/herselfwherehe/shecan

observe all boxers movement and actions and can be seen by all boxers.

Whencoachingagroupofboxerswhohavedifferentskillsetsandphysicalcharacteristics,itisrecommended to split groups based on the skill sets and physical characteristics. For example,advanced skill boxers with advanced, short-height kids with short height, tall boxers with tallboxers, and by weight categories.

Short-height Boxers High-height Boxers

Advance Skills Boxers


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2.3. TEACHING AND TRAINING METHODS

2.3.1. TEACHING METHOD

DEMONSTRATION METHOD

Demonstrate, step-by-step, using the exact physical procedures i possible. Whiledemonstrating, explain the reason or and the signifcance o each step. To be eective,plan the demonstration so that coach will be sure to show the steps in the proper sequenceand to include all steps.

This method is recommended or teaching technique-related skills because it covers allthe necessary steps in an eect learning order. The demonstration step gives learners theopportunity to see, hear

Eective Techniquetraining Physicaltraining

EXPLANATION METHOD

Explanation is use o statements to describe acts to clariy the questions or unclear contexts.To be eective using the explanation method in teaching, the coach or instructor must haveclear understanding o the acts or subject that is going to be explained.

This method is dierent rom the demonstration method. While the demonstration method

is good to clariy or help understand physical procedures, explanation helps the learner tounderstand the subjects.

Eective Tacticaltraining Understandingoftrainingprogram UnderstandingofNutritionandWeightmanagement

DISCUSSION METHOD

Discussion is an open orum in which coach and instructor express their opinions and

acts, as well as learners also expressing their opinions. The discussion method is a naturalopportunity or learner and coach to interact and build understanding.The discussion method can beneft coach and athlete to share a variety o inormationincluding attitudes, opinions, insights and talents.

Eective Tacticaltraining Mentaltraining Motivation


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ANALYSIS METHOD

The analysis teaching method breaks down a complex topic or inormation into smaller

parts to help the learner with a better understanding o the topic or inormation. To beeective, the coach must plan and pre-study the topic or inormation.

This method is recommended during the review o the boxers training, competitionperormance and the boxers development progress.

Eective: Techniquetraining Physicaltraining Trainingsessionreview CompetitionperformancereviewVISUAL METHOD

Visual materials are very important tool in teaching. Depending on the different tool,the visual method can teach athletes rom physical aspect to mental aspects. The Coachmust select the appropriate visual product, in order to increase eectiveness and meet thepurpose.

However, a disadvantage o visual method is the lack o interaction and possibly visualmaterial is too general to ocus on specifc issues.

Eective:

Techniquetraining Physicaltraining Tacticaltraining Mentaltraining


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2.3.2. TRAINING METHOD

Training methods, which are applicable in the training process, are divided into two groups,

Uninterrupted and interrupted method. Uninterrupted method is training certain exerciseswithout rest period in between sets. Interrupted method is training exercises with restperiods between sets.

Terminologies Sets:groupofrepetitions Repetitions:numberofexercise Restperiod:resttime Heartrate:numberofheartbeatspercertainamountoftime Workperiod:durationofexercise

UNINTERRUPTED METHOD

The essential principle o the uninterrupted method is the lack o rest period betweenexercises. Uninterrupted method can also be divided into two categories; with steadyintensity and changeable intensity. Intensity reers to how much work or eort athletes putinto the exercises.

Intensity can be measured by the athletes heart rate. When heart rate is much higher (closeto double) than normal heart rate reerred intensity o the exercise was high, while heartrate is close to normal heart rate reerred exercise was conducted at low intensity

Uninterrupted Method with Steady Intensity

Conduct an exercise without changing difculties or intensity. For example, longdistances run on a course with sot suraces, at steady pace.

Training Eects: Development o general endurance and strength endurance

Uninterrupted Method with Changeable Intensity

Conduct an exercise with constantly changing difculties to change intensity. Forexample, long distances run on a course with uphill, downhill, sot suraces and hardsuraces.

Training Eects: Development o general endurance and strength endurance inadvanced degree


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INTERRUPTED METHOD

The essential principle o interrupted method is the combination and ratio between intensity

and duration o exercise and rest period.

Repetition Method

The repetition method is a combination o three elements: duration o exercise,number o repetition o exercise, and rest period. In repetition training method,intensity o exercise shall be maximal, thereore, in order to achieve best outcome,exercise conducted should be amiliar to the athlete.

Rest period in repetition method should be long enough or the athlete to achieveull recovery (close to normal heart rate). The reason that the athlete must achieveull recovery is because he or she will carry on the same exercise again with maximumintensity. Without ull recovery, exercise with repetition method cannot be perormedproperly.

In the repetition method, one set o exercise should be no more than 6 to 8 repetitionsand shall be no more than 3 to 4 sets.

Training Eects: Development o speed, speed endurance, maximum strength anddynamic strength

Interval Method

For interval method, the coach has to program the training session with careullyconsidering duration o exercise, intensity o the exercise and rest period. Unlike therepetition method, the athlete will not get enough rest periods to have ull recovery.Forexample,short-distancerunningwithmaximumintensityfor30seconds,restfor30secondsthenstartanothershort-distancerunningwithmaximumintensityfor30seconds,next30secrest,startrunningandetc.Onthebasisoftrainingobjective,the coach should select the proper duration o eort, duration o rest and number orepetitions.Training Eects: Development o specifc endurance, speed endurance, strengthendurance,


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2.4. ORGANIZING TRAINING SESSIONS

2.4.1. FACILITY

GYM EQUIPMENT

BoxingRingwithFourRopes(MinimalDimension:4.9mx4.9m) 20KgHeavyBags(MinimalDimension120cmx40cm) 8KgMaizeBag Double-endedBags SpeedBags Differenttypeofgloves FloorMattress(MinimalDimension2mx1mx0.05m) WoodenLadders(MinimalDimension:2.5mx1m) WallPadsandWallMirrors MedicineBalls(DifferentWeights) FreeWeightsandDumbbells(DifferentWeights) TennisBalls SkippingRopes(JumpRopes) ElectronicScale Clock/Timer

SAFETY GUIDELINES

BoxingGym

Gymoormaterialshouldbenon-slipmaterialsProper lighting all around the gymProper ventilation in the gym is essential, not only or the odor around the gym, butalso or the air quality and sanitary issuesFollow the proper local, regional, or national building code o the countrySeparate dressing rooms or men and womenBoxing Ring must be placed a minimum 2 meters away rom the wallsFor each boxing rings, corners must be well padded, ropes and canvas must be ingood condition (no wear and tear)Heavy Bag must be hung securelyWith multiple heavy bags, each heavy bag should be placed 2 meters rom each other

and away rom the wallAll equipment must be securely tighten and hung on the wall or ceilingsAll equipment must be in good condition (no wear and tear)

Allathletesinthegymmustweargymshoesorat-soleshoes SafetyApproachbycoach

All activities in the gym and locker rooms must be supervised the entire time by thecoach or assistantsAll equipment must be constantly examined throughout the day

Keepanotewiththeinformationabouttheathlete,including: Emergencycontactinformation Boxersphysicalinformation(height,weightandetc.)

Dateofrstmedicalexam


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Pastinjuriesandsicknesses Currentmedicalconditions(injuries,sicknesses,allergies)

2.4.2. EQUIPMENT

TRAININGEQUIPMENTOFTHEBOXERHeadguard with cheek and chin protector

12to16ouncesBoxingGloves GumshieldandBandages

Cup protector (Men) and Breast protector (Women) PersonalGear(Trunks,Vest,andShoes)

COACHEQUIPMENTFocus PadsWhistleBody ProtectorStop WatchTrack SuitRunning ShoesCoachs Diary


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2.4.3. PREPARING TRAINING PROGRAM

DAILY TRAINING PROGRAM

The training program is an essential element to the development o athlete. The trainingprogram can be planned by daily, weekly, monthly, and yearly and etc. Coach must monitorthe athlete to progress and change the training program accordingly to their development.

Each training programs should include: Objectiveofthetrainingsession Trainingmethod Exercises Workload: Duration of exercises and rest periods between exercises and number of

repetition Organizationofthetraining(location,facilities,equipment)

Training programs must be well-organized and planned in advance to maximize the beneft,and each training session must include proper warm-up and cool-down sessions to avoidinjuries and support recovery.

IntroductoryWarmUpStretchingJogging

MainTrainingTechnical TrainingTactical Training

Physical Training ClosingCoolDown

StretchingJoggingRelaxation


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DAILY TRAINING PROGRAM

NAME: Joe Boxer DATE: June/15/2010

LOCATION: Gym EQUIPMENT: -14ozGloves-Gumshield- Bandages- Headguard

OBJECTIVES: 1. Tolearnandtrainstraightrearhandpunches2. To learn and train deense against straight rear hand punches3. To review and train straight lead hand punches4. To develop Endurance

EXERCISES DURATION(MIN)

INTENSITY COMMENTS

I.Generalwarm-up 10

Jogging Low

Stretching Low Upper & lower body

II. Specifc warm-up 10

Shadow Boxing Medium

Skipping (Jump Rope) Medium

II. Exercise 60

Demonstration o technique Rear straight punch to the head

Technique exercise Low With standing position

Deense exercise Low With standing position

Demonstration o technique Rear straight punch with movement

Technique exercise Medium with movement

Combination o punches Medium Lead and rear straight punch

Sparring with partner High Alternate attack and deense

Boxing-specifc endurance exercise High Heavy bag punching

5roundsof3minutes

1 minute rest between rounds

III. Cool down 10

Skipping Medium

Stretching Low Whole body


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WEEKLY TRAINING PROGRAM

NAME: Joe Boxer DATE: June/15/2010

EXERCISES DURATION(MIN)

OBJECTIVES LOCATION DURATION COMMENTS

Monday June15 To learn and train lead straightpunch to head

Gym 90min

Tuesday June 16 To develop endurance and speed Outdoor 60min

Wednesday June 17 To learn and train deense againstlead straight punch to head

Gym 90min

Thursday June 18 To develop general endurance(jogging) Outdoor 60min

Friday June 19 To learn and train rear straightpunch to head

Gym 90min


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2.5. BOXING TECHNIQUES

2.5.1. BOXING STANCE

A proper boxing stance enables a boxer to eectively move in the ring, and to both attackand deend while constantly remaining in a balanced position.

1. Boxerstandssidewayson(about45degreesangle)2. Place eet shoulder-width apart3. Distribute the bodyweight equally onto both eet4. Bent your knee slightly down and inward5. Toesofleadfootpointslightlyinwardwhiletoesofrearfootpointsforward6. The body (trunk) rotates inward7. Slightly raise the heel o the rear oot8. Position lead hand up to the eye level9. Keepthechindownandprotectitbyyourleadshoulder10. Pullreararmelbowclosetothebody(nearlytouchestheribarea)11. Keepreararmstupnearthechin

12. Keepwriststraight,sothatbackofthehandshouldbeinstraightlinewithaforearm

ORTHODOX SOUTHPAW


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Common Mistakes in Boxing Stance

Feettoowidehinderingrapidmovement

Feettoonarrowdisturbingthebalance Bothheelsathinderinguentmovement Standingstraightupcreatingabiggertargetfortheopponent Liftingchinupwardbiggerchanceofgettinghitonthechin,whichisaknock-outpoint

BoxingStanceViewfromDifferentAngle

ORTHODOX SOUTHPAW


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2.5.2. BOXING STEPS

Boxingstepsthewayinwhichboxersmoveinthering.Thefootwhichstandsclosestto

the direction o the movement starts moving frst

Common Mistakes in Boxing Steps

Boxingstancewithfeettoonarrowortoowide Flatfootedmovement Movementonheels Bodyweightnotevenlydistributedtobothlegs

BoxingStanceViewfromDifferentAngle

FORWARD STEP

FORWARD STEP FORWARD STEP(orthodox) (southpaw)

1. Stand with boxing stance2. Lit lead oot very slightly3. Push body orward with rear oot4. Aftertoesoftheleadfoottouchestheoor,sliderearfootforward5. Keepthefeetshoulderwidthapartandkeepweightdistributiononbothlegs

1

2

1

2


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BACKWARD STEP

BACKWARD STEP BACKWARD STEP(orthodox) (southpaw)

1. Stand with boxing stance2. Lit rear oot very slightly3. Push body backward with lead oot4. Afterforefootoftherearfoottouchestheoor,slideleadfootbackward5. Keepthefeetshoulderwidthapartandweightdistributiononbothlegs

1

2

1

2


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LEFT SIDE STEP

1. Stand with boxing stance

Orthodox2. Lit lead oot very slightly3. Push body to the let side with rear

oot4. Ater toes o the lead oot touches

theoor,rearfootfollows

Southpaw2. Lit rear oot slightly3. Push body to the let side with lead

oot4. Ater toes o the rear oot touches

theoor,leadfootfollows

5. Keepthefeetshoulderwidthapartandweightdistributiononbothlegs

1

2 1

2

LEFT SIDE STEP LEFT SIDE STEP(orthodox) (southpaw)


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RIGHT SIDE STEP

1. Stand with boxing stance

Orthodox2. Lit rear oot very slightly3. Push body to the right side with lead

oot4. Ater toes o the rear oot touches

theoor,leadfootfollows

Southpaw2. Lit lead oot slightly3. Push body to the right side with rear

oot4. Ater toes o the lead oot touches

theoor,rearfootfollows

5. Keepthefeetshoulderwidthapartandweightdistributiononbothlegs

1

2 1

2

RIGHT SIDE STEP RIGHT SIDE STEP(orthodox) (southpaw)


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2.5.3. BASIC BOXING PUNCHES

In the early stages o learning techniques, all punches, straight punches, hook, and uppercut

must be practiced and mastered in standing position beore training with boxing steps.Then practice the punches together with boxing steps. Teaching and training approach orpunches must be in ollowing sequence:

Punchinstandingposition Punchwithforwardandbackwardstep Punchwithsidesteps.

Learn single punch with boxing stance then with movement, learn the next punch withboxing stance and movement. Ater mastering at least two punches with both standingand with movement, learn to use these two punches as a combination by standing, thenwith the movement.

Common Mistakes in Basic Boxing Punches

Punchingwithoutrotatingbody Bodyweightshiftedtothewrongside Liftingchinupward Chinnotprotected Headleanedforward,backward,orsideways Legsinwrongpositionbeforeandafterpunchingwithsteps Fistsnotrotatedcorrectly

Retractarmloworsidewaysafterstrikingablow Slowretractinghandtobaseposition


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2.5.3.1. STRAIGHT PUNCHES

TRAINING OBJECTIVES

Straight punches are very useul against an opponent standing at long distance. Longdistance reers to the distance between two boxers being ar enough that the boxercannot deliver the punch without stepping orward.

The straight punch is an important punch as it can be used to prepare or the mainattack in a bout. It can also be used to measure the proper distance to the opponent,disturb the opponents actions and to score blows.

There are two types o straight punches, straight punch to the head and straightpunch to the body. Also, these are divided into straight punch to the head or bodyusing lead arm and straight punch to the head or body using rear arm.

In order to eectively train the boxer, the ollowing sequence o teaching and trainingis recommended:

Leadarmstraightpunchtotheheadinstandingposition Leadarmstraightpunchtotheheadwithforwardstep Leadarmstraightpunchtotheheadwithbackwardstepandsidesteps Reararmstraightpunchtotheheadinstandingposition Reararmstraightpunchtotheheadwithforwardstep Reararmstraightpunchtotheheadwithbackwardstepandsidesteps Leadarmstraightpunchtothebodyinstandingposition

Leadarmstraightpunchtothebodywithforwardstep Leadarmstraightpunchtothebodywithbackwardstepandsidesteps Reararmstraightpunchtothebodyinstandingposition Reararmstraightpunchtothebodywithforwardstep ReararmstraightpunchtothebodywithbackwardstepandsidestepsAter a boxer masters the punches with movement, coach should start teach basicdeense against the punches that he/she learned. Ater mastering basic deense,coach should start teaching and training the counter attack.


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LEAD ARM STRAIGHT PUNCH TO THE HEAD

1. From the boxing stance2. Aim at the opponents chin with knuckles o the lead hand3. Shit the body weight rom rear leg to the lead leg4. Rotate the body toward the rear side5. Keepthechindown6. Extend your lead arm straight out to the target

a. knuckles up and palm down7. Ater hitting the target, retract the arm quickly along the same path as delivered8. Return to the boxing stance


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REAR ARM STRAIGHT PUNCH TO THE HEAD

1. From the boxing stance2. Aim at the opponents chin with knuckles o the lead hand3. Body weight shit to the lead leg4. Rotate the body to the lead side5. Keeptheleadhanduptoprotecttheheadandelbowtoprotectthebody6. Extend the rear arm straight to the target a.Knucklesupandpalmdown7. Ater hitting the target, retract the arm quickly along the same path as delivered

8. Return to the boxing stance


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LEAD ARM STRAIGHT PUNCH TO THE BODY

1. From the boxing stance2. Bend the knees to have lead shoulder in line with the opponents body target.3. Keeptheeyesontheopponentstargetarea4. Body weight shits to the lead leg5. Rotatethehipandshoulderslightlytowardtheleadside6. Lead arm extends straight out to the target7. Knuckleisupandpalmisdown.8. The chin is protected by the lead hand shoulder and a high rear guarding hand.

9. Ater hitting the target, retract the arm quickly along the same path as delivered10.Returntoboxingstance


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REAR ARM STRAIGHT PUNCH TO THE BODY

1. From the boxing stance2. Bend the knees to have lead shoulder in line with the opposing body target.3. Keepthechindown4. Keeptheleadarmupandrigidtoprotectthehead5. Keeptheeyesontheopponentstargetarea6. Body weight shits to the lead leg7. Rotate the body to the lead side8. Lead arm extends straight out to the target

a.Knuckleisupandpalmisdown.9. Ater hitting the target, retract the arm quickly along the same path as delivered10.Returntoboxingstance


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2.5.3.2. HOOKS

TRAINING OBJECTIVES

Hooks are punches that are used mostly at medium distances. Medium distance reersto the distance between two boxers in a range where boxers dont have to steporward to deliver the punches.

Similar to the straight punches, hooks also have our dierent types. Hook to thehead using lead arm, hook to the head using rear arm, hook to the body using leadarm and hook to the body using rear arm.

Again, similar to the straight punches, in order to eectively train the boxer, theollowing sequence o teaching and training is recommended:

Leadarmhooktotheheadinstandingposition Leadarmhooktotheheadwithforwardstep Leadarmhooktotheheadwithbackwardstepandsidesteps Reararmhooktotheheadinstandingposition Reararmhooktotheheadwithforwardstep Reararmhooktotheheadwithbackwardstepandsidesteps Leadarmhooktothebodyinstandingposition Leadarmhooktothebodywithforwardstep Leadarmhooktothebodywithbackwardstepandsidesteps Reararmhooktothebodyinstandingposition Reararmhooktothebodywithforwardstep

Reararmhooktothebodywithbackwardstepandsidesteps


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LEAD ARM HOOK TO THE HEAD

1. From the boxing stance2. Body rotates to the lead side slightly3. Body weight shits to lead leg4. Keeptherearhandupandclosetochinandrigid5. Swingtheleadarmtothetargetwithoutextendingthearmstraight(whenswingingthe

arm,keeptheelbowbentincloseto90degrees)6. Keeptheeyesontheopponent

a. Should be watching above the arm, not below

7. Knucklespointtotheopponent,knucklesshouldneverpointupwardordownward8. Ater hitting the target, retract the arm quickly along the shortest path as possible9. Retract quickly


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REAR ARM HOOK TO THE HEAD

1. From the boxing stance2. Aim at the opponents chin with back knuckles o the lead hand3. Body rotates to the rear side slightly4. Body weight shits to lead leg5. Keeptheleadhandupandclosetochinandrigid6. Swing the rear arm to the target without extending the arm straight a.Whenswingingthearm,keeptheelbowbentincloseto90degrees7. Keeptheeyesontheopponent

a. Should be watching above the arm, not below8. Knucklespointtotheopponent,knucklesshouldneverpointupwardordownward9. Ater hitting the target, retract the arm quickly along the shortest path possible10.Returntotheboxingstance


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LEAD ARM HOOK TO THE BODY

1. From the boxing stance2. Bend the knees until the shoulder is in line with target3. Keepeyesontheopponent4. Keeptherearhandrigidandclosetothebody5. Bodyrotatesveryslightlytotheleadside6. Shit body weight to the lead leg7. Swing the lead arm to the target without extending the arm straight a.Keeptheelbowsbentwith90degreesangleorclose

8. Knucklespointtotheopponent,knucklesshouldneverpointupwardordownward9. Ater hitting the target, retract the arm quickly along the shortest path possible10.Returntotheboxingstance


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REAR ARM HOOK TO THE BODY

1. From the boxing stance2. Bend the knees down until the shoulder is on line with target3. Body rotates to the rear side slightly4. Body weight shits to lead leg5. Keeptheleadhandupandclosetochinandrigidtoprotectthehead6. Swing the rear arm to the target without extending the arm straighta. Whenswingingthearm,keeptheelbowbentincloseto90degrees7. Keeptheeyesontheopponent

a. Should be watching above the arm, not below8. Knucklespointtotheopponent,knucklesshouldneverpointupwardordownward9. Ater hitting the target, retract the arm quickly along the shortest path possible10. Returntotheboxingstance


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2.5.3.3. UPPERCUT

Uppercut is a punch that is used mostly at short and medium distance. Short distances

reer to the short distance between two boxers. Boxers gloves almost or do toucheach other.

Again, the uppercut also has our dierent types, uppercut to the head using leadarm, uppercut to the head using rear arm, uppercut to the body using lead arm anduppercut to the body using rear arm.

Again, similar to the other basic punches, in order to train the boxer eectively,ollowing the sequence o teaching and training is recommended:

Leadarmuppercuttotheheadinstandingposition Leadarmuppercuttotheheadwithforwardstep Leadarmuppercuttotheheadwithbackwardstepandsidesteps Reararmuppercuttotheheadinstandingposition Reararmuppercuttotheheadwithforwardstep Reararmuppercuttotheheadwithbackwardstepandsidesteps Leadarmuppercuttothebodyinstandingposition Leadarmuppercuttothebodywithforwardstep Leadarmuppercuttothebodywithbackwardstepandsidesteps Reararmuppercuttothebodyinstandingposition Reararmuppercuttothebodywithforwardstep Reararmuppercuttothebodywithbackwardstepandsidesteps


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LEAD ARM UPPERCUT TO THE HEAD

1. From the boxing stance2. Bend the knees very slightly3. Rotate the upper body to the lead side very slightly4. Body weight shits to the lead leg5. Reararmstaysupandrigidtoprotecttheheadandbody6. Rotate the lead arm slightly to have knuckles point at the opponent7. Extend the lead arm upward to the opponents chin a.Keeptheelbowsbent

8. Ater hitting the target, retract the arm quickly along the same path as delivered9. Return to boxing stance


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REAR ARM UPPERCUT TO THE HEAD

1. From the boxing stance2. Bend the knees very slightly3. Rotate the upper body to the rear side very slightly4. Body weight shits to the rear leg5. Leadarmstaysupandrigidtoprotecttheheadandbody6. Rotate the rear arm slightly to have knuckles point the down7. Extend the lead arm upward to the opponents chin a.Keeptheelbowsbent

b. Shit the bodyweight to the lead leg8. Ater hitting the target, retract the arm quickly along the same path as delivered9. Return to boxing stance


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LEAD ARM UPPERCUT TO THE BODY

1. From the boxing stance2. Bend the knees3. Rotate the upper body to the lead side4. Body weight shits to the lead leg5. Reararmstaysupandrigidtoprotecttheheadandbody6. Rotate the lead arm slightly to have palms pointing upward7. Extend the lead arm orward and slightly upward to the target on opponents body a.Keeptheelbowsbent

8. Ater hitting the target, retract the arm quickly along the same path as delivered9. Return to the boxing stance


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REAR ARM UPPERCUT TO THE BODY

1. From the boxing stance2. Bend the knees3. Rotate the upper body to the rear side4. Body weight shits to the rear leg5. Leadarmstaysupandrigidtoprotecttheheadandbody6. Rotate the rear arm slightly to have palms pointing upward7. Extend the rear arm orward and slightly upward to the target on the opponents body a.Keeptheelbowsbent

b. Shit bodyweight to lead leg8. Ater hitting the target, retract the arm quickly along the same path as delivered9. Return to the boxing stance


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2.5.4. BASIC DEFENSE

In the early stages o learning techniques, all deenses must be taught and trained ater

mastering particular punches. Each basic deense is designed toward to deend againstspecifc punches. In order to teach and train basic deenses eectively, start the teachingdeense in standing position, then with a partner. The partner can perorm basic puncheswhile the boxer deends him/hersel using basic deense.Ater mastering basic deense, the coach shall teach counter attack movement where theboxer deend against the partners punch then uses a basic punch to counter attack.

Common Mistakes in Basic Boxing Deense

Noeyecontactwiththeopponent Eyesclosedand/ormouthopened Defensesperformedtooearly/toolate Incorrectdefenseperformed Noprotectionagainstnextpunchbytheopponent Defendingmovementsaretoowideortoolowortoofar Stiffmovement Doesnotreturntoboxingstanceafterdefenseperformed


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DOUBLE ARM COVER

1. From the boxing stance

2. Bring the elbows and fsts together, so they can almost touch each other3. Keepthechindown4. Keepyourarmsrigid5. Returntotheboxingstance

Deends against: Leadarmstraightpunchtothehead/body Reararmstraightpunchtothehead/body


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CATCH / BLOCK

1. From the boxing stance

2. Open the palm o the rear hand and move it orward to place it just in ront o chinlevel to catch ollowing punch

3. Keepreararmrigidsothatthegloveisnotforcedbackintotheface4. Catch the opponents punch5. Returntotheboxingstance

Deends against: Leadarmstraightpunchtothehead Leadarmuppercuttothehead Reararmuppercuttothehead


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REAR ARM BLOCK

1. From the boxing stance2. Rotate the body slightly to the lead side3. Raise the rear orearm up and rigid4. Keeptheleadarmrigidandup

5. Keeptheeyesontheopponent6. Return to boxing stance

Deends against: Leadarmhooktothehead


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ELBOW BLOCK

1. From the boxing stance2. Rotate the body to the preerred side

a. Rotate the body to the rear side to block with the lead arm elbowb. Rotate the body to the lead side to block with the rear arm elbow

3. Block the punch with the orearm4. Return to the boxing stance

Deends against: Leadarmstraightpunchtothebody Reararmstraightpunchtothebody(useleadarmelbowtoblock) Leadarmhooktothebody Reararmhooktothebody Leadarmuppercuttothebody Reararmuppercuttothebody


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SHOULDER BLOCK

1. From the boxing stance2. Rotate the body to the rear side3. Shit body weight to the rear leg4. Keeptheeyesontheopponent5. Keepthechindowntohidebehindtheshoulder6. Keeptheleadelbowrigidneartheribareaandthereararmhigharoundthechinarea

7. Block the opponents punch with the lead shouldera. Boxer should not lean orward


Deends against: Reararmstraightpunchtothehead


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PARRY WITH REAR ARM

1. From the boxing stance2. Rotate the body to the lead side slightly3. Use the rear hand edge to parry the lead hand o the opponent

a. Do not extend the arm or move the body orward while parryingb. Ater parrying the opponents hand, the rear hand should not go across

the ace


Deends against: Leadarmstraightpunchtothehead


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DUCKING

1. From the boxing stance2. Bend the knees down and inward3. Keeptheeyesontheopponent4. The orearm and elbows protect the body.

a. Make sure the head is not below the opponents waistline.5. Returntotheboxingstance

Deends against: Leadarmstraightpunchtothehead Reararmstraightpunchtothehead Lead/reararmhooktothehead


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DUCKING TO THE LEAD SIDE

1. From the boxing stance2. Bend both knees, the body and rear knee rotate to the lead side3. Keeptheeyesontheopponent4. The orearm and elbows protect the head and body5. Returntotheboxingstance

Deends against: Reararmstraightpunchtothehead


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DUCKING TO THE REAR SIDE

1. From the boxing stance2. Bend both knees and rotate the body and lead knee to the rear side3. Keeptheeyesontheopponent4. The orearm and elbows o the lead arm protect the head and body5. Returntotheboxingstance

Deends against: Leadarmstraightpunchtothehead Reararmstraightpunchtothehead Leadarmhooktothehead Reararmhooktothehead


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SWAYING BACK

1. From the boxing stance,2. Shit the body weight to the rear leg3. Keepbotharmsupfortheprotection4. Use only the upper body to lean backward5. Returntoboxingstance

Deends against: Leadarmstraightpunchtothehead Reararmstraightpunchtothehead Leadarmhooktothehead Reararmhooktothehead Leadarmuppercuttothehead Reararmuppercuttothehead


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ROTATION

1. From the boxing stance2. Bend the knees down3. Move the upper body to the direction o opponents hook while bending knees down4. Move the upper body to the opposite direction as opponents punch moves above the head

5. Returntoboxingstancebystandingup

Deends against: Leadarmhooktothehead Reararmhooktothehead


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STEPPING BACK

1. From the boxing stance2. Quickly step backward

Deends against: Allbasicpunches

JUMPING BACK

1. From the boxing stance2. Jump backward

a. Dierent than backward step, both eet should move together at thesame time

3. Boxer should be in the boxing stance when landing

Deends against: Allbasicpunches


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2.5.5. COMBINATIONS OF PUNCHES

Two or three punch combinations can be perormed with good coordination skills.

Combinations o punches can be perormed in standing position or movement with a steporward or step backward. When teaching or training combination o punches, frst teachand train in the standing position then with movements without partners. Coach shouldocus on the pivoting o boxers hips and shoulders between movements and on properboxing position.

TWO PUNCH COMBINATION EXAMPLES

LeadarmstraightpunchtotheheadReararmstraightpunchtothehead LeadarmstraightpunchtothebodyReararmstraightpunchtothehead LeadarmhooktotheheadReararmstraightpunchtothehead

THREE PUNCH COMBINATION EXAMPLES

LeadarmstraightpunchtotheheadLeadarmstraightpunchtotheheadReararmstraight punch to the head

LeadarmstraightpunchtotheheadReararmstraightpunchtotheheadLeadarmstraight punch to the head

LeadarmstraightpunchtotheheadReararmstraightpunchtothebodyLeadarmstraight punch to the head

LeadarmstraightpunchtotheheadReararmstraightpunchtotheheadLeadarm

hook to the head


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2.5.6. FEINTS

Feints are ake movements using the hands, body, legs and head in order to trick an

opponent. Feints can be a single movement using any body part or a combination o severalbody parts.

Feintshouldbeconsideredasapreparationofattack Feintshouldcomebeforeperforminganypunches Feintcanbeperformedwhilemovingforward,backwardorsideways Feintmustbeaveryquickmovementandthefollowingactionalsomustbequick Theboxershouldpracticefeintingcontinually.

o Use a mirror to check the quickness and eectiveness

Example o Feints:

Constantlyextendslightlyandretractleadarmtopretendperformingleadarmstraightpunch to the head

Flexthekneeoftheleadlegtopretendsteppingforward


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2.5.7. BOXING AT VARIOUS DISTANCES

Depends on the boxers strengths and weaknesses or opponents strengths and weaknesses,

boxers can choose compete using dierent distances tactically. Distances can be determinedin three; long distance, medium distance and short distance. In these dierent distances,dierent punches and movements are made to successully land blows.

LONG DISTANCELong distance is the range that the distance rom the opponent is ar enough that the boxercannot deliver the punches without stepping orward. Thereore, when the boxer wants todeliver punches in long distance, he/she has to step orward.

Mostly straight punches are used when boxing at long distance. Thereore, long range ispreerred mainly by tall boxers with long arms. Long range boxing usually occurs at thecenter o the ring and boxing in long distances, movements are more visible to the judges

MEDIUM DISTANCEMedium distance is the range that you can deliver the punches without moving orward.Thereore, when boxers fght at medium distance against each other, straight puncheswithout ull extension o arms or hooks are used.

This style requires boxers with more movement, because punches can be exchanged withoutthe extra eort o moving orward. Thereore, this style is recommended or boxers who arephysically well prepared and have good ftness levels.

SHORT DISTANCEShort distance is the range that boxers gloves almost touch each others. In short distanceboxing, boxers can only exchange short range punches such as short hooks or uppercuts.

This style is mainly preerred by boxers who have short heights and are physically strong.Also, similar to the medium distance boxing, boxing at short distance also requires goodphysical preparation and ftness level.


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2.6. PHYSICAL TRAINING

Physical training develops the motor abilities, such as endurance, strength, speed, and coordination

that are crucial or boxers. Physical training must be conducted adjacent to technique training.Physical training is very important training or athletes.

2.6.1. ENDURANCE TRAINING

GeneralEnduranceTrainingExercises-examples

Longdistancerunningwithlowandmediumspeed Longdistanceswimming Skipping(Jumproping) Anyexerciseswithvarioustrainingmethodsintervaletc Teamgames

Boxing Specifc Endurance Training Exercises - examples

Allbagspunching,punchingtotheotherboxingequipment Sparring ShadowBoxing Padworkwithcoach


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2.6.2. STRENGTH TRAINING

Strength is the ability to apply orces to physical objects using the muscles. Physical strength

is also reerred as muscular strength. It is easy to connect strength training with weighttraining. However, in the early stages o training, weight training with heavy weights is notrecommended.

GeneralStrengthTrainingExercises-examples

VariousformsofPush-ups GeneralPush-Up

Clap Push-Up*** Chin-up*** Verticalextensions*** DumbbellSwings*** ParallelBarsDip*** ThrowingtheBall*** Throwingthestones ExerciseusingDumbbells Exercisesusingownbodyweightorpartners Variousformsofjumps,multi-jumps

Boxing Specifc Strength Training Exercises - examples

Shadowboxingwithverylightweights Shadowboxingonsoftsurfaces(legsstrength)

Shadowboxingandotherexercisesinwaterwithlightweights Punchexercisewithheaviergloves Exerciseswithrubberresistance.

*** Please refer to Appendix B: Physical Training Exercises Examples


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2.6.3. SPEED TRAINING

Speed is the ability to perorm movements in the astest way in the shortest time. Speed

training can be done to develop reaction time, quick movements and requency omovements.

GeneralSpeedTrainingExercises-examples

Shortdistance(20-60meters)running Runningandphysicalexerciseswithrepetitiontrainingmethodsprints Downhillrunningeasierconditions Skipping(JumpRope)withacceleration Teamgamesandplays

Boxing Specifc Speed Training Exercises - examples

Padworkwiththecoach Shadowboxingwithdifferentpaceonthecoachssignal. Allbagspunchingwithdifferentpace,basedonthecoachssignal Boxingtechniqueexerciseswithpartnerfromlowerweightcategory Shadowboxinginlimitedmovementsspace


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2.6.4. COORDINATION

Coordination is the ability to control movement o own body in space and time and it

includes balance, spatial orientation and rhythm. During the coordination training, thecoach must consider that some people are less coordinated and show slower progress thanpeople who are naturally coordinated. Coordination skills can be improved. Thereore, tryto encourage athletes who make slower progress in coordination development.

GeneralCoordinationTrainingExercises

Walkingwitharmswings*** Walkingandperformingstraightpunches*** WeaveInWeaveOut*** Tennisballexercises(withorwithoutpartner)ThrowandCatch Onelegbalanceexercises*** Games(Soccer,mini-hockey,Basketballorvolleyball) Rollforward,backwardandtobothsides Summersault,jumpsetc. Skipping(JumpRoping)invariouswaysskippingbackward,ontheonelegetc.

Boxing Specifc Coordination Training Exercises - examples

Shadowboxingindifferentboxingstance Sparring againstboxerswithdifferentboxingstances (orthodox boxer southpaw

boxer and vice versa)

Boxingstepswithpunches(samearmandleg,differentarmandleg) Varioustechnicalcombinations

*** Please refer to Appendix B: Physical Training Exercises Examples


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2.7. TACTICAL TRAINING

Tactics are the strategies used in competitions. Coaches can build and plan tactics based on

the boxers style o boxing, strengths and weaknesses; the opponents boxing styles and his/herstrengths and weaknesses.

Boxers can beneft rom tactics, because good tactics will allow boxers to use less physical eort andtechniques in bouts. This will allow boxers to stay in good condition physically and psychologically.However, tactics are not the sole responsibility o coaches. Coaches and boxers can discuss andshare experience and knowledge to build strengths and tactics that ft the boxers. These tacticsmust be trained during training sessions or the boxers to remember and carry out during thecompetitions.

In competition, coaches and boxers must remember that they must use dierent tactics accordingly.In order to make adjustment to tactics in the ring:

Berelaxed,dontbetootense Neverunderestimateorover-impressedbyanopponent Actcondentinthering;avoidanydisplayofdiscomfortortiredness Carrythehandshighatalltimes,appropriatelytothesituationinthering Keepyourchindownbywatchingyouropponentthrougheyebrows Spotanopponentsmistakesorweaknessesassoonaspossible Dontapplyunnecessarymovementtowastetheenergy Keeponbalanceatalltimes,punchonlywhenopponentiswithinyourrangeandwhenyou

see an opening Startandnishacombinationwiththeleadhand

Deliverdynamicpuncheswithdifferentmovements Allpunchescanbeperformedasacounterpunchwhileindefense Movearoundatalltimes,especiallywhentheopponentsetsforapunch Youropponentisalsogettingtired Dontgiveupitonlytakesonepunchtoturnthecontestaround


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COACHES MANUAL - 77

2.7.1. BOXING AGAINST DIFFERENT BOXING TYPES

Coaches and boxers should be aware that every boxer has dierent characteristics and

the application o the correct tactics against these opponents can increase the chance owinning the bout

AGAINSTTHETALLOPPONENT Keepmovingtobothsides Drawtheleadandmoveintoshorterdistance Aftermovingintoshorterdistance,usedifferentpunchestotheheadsuchashooks

and uppercuts

AGAINSTTHESHORTOPPONENT Donotstepbackwardinastraightline,usesidestepsandworktothesides Usestraightpunchesanduppercuts Footworkmustbeexecutedquickly Stepbackwhenopponenttriestolandapunch,thendeliveracounterpunch Constantlymovebackwardtoboxatlongdistance Constantlydeliverpunches

I the punch lands on opponent, ollow up with another oneI the punch misses, clinch

AGAINSTTHEOPPONENTCONTINUOUSLYUSINGLEADARMSTRAIGHTPUNCH Keepthebodylow

Moveundertheopponentsstraightpunches Weavetoeitherside Usedifferentpunchestothebody

AGAINSTTHEHEAVYPUNCHER Keepmoving Makeitdifcultfortheopponenttogetsettodeliverpunches Launchasurpriseattack Donotexchangepunches,moveawayimmediately Movearoundtheringinalldirections


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AGAINSTTHECOUNTERPUNCHER Forcehim/hertolead(punch)byfeinting,thenusecounterattack Whenopponentusescounterpunch,trytore-counter

Trytoimposeanoffensivestyleandconstantlyattacktodisallowopponenttocounterpunch

AGAINSTTHEOPPONENTWITHOPPOSITESTANCE Forcehim/hertolead Circletotheopponentsblindside,tostayawayfromdominanthands Always set leadfoot outside ofopponents leadfoot,it will make easier toavoid

opponents attack Useyourreararmtoprotectyourheadandtrunk Strikebyleadarmveryoften Usedoublepunches,strikingbyreararm,whenYouattack

2.7.2. TACTIC ON THE ROPES AND THE CORNER

When trapped on the ropes or in the corner, the boxer must learn to escape quickly.

Usethespaceinsidetheboxingringinordernottogettrappedontheropesorcorner Applydynamicattackandtrychangethepositionwithyouropponent Counterpunchwithcombinationswithsidestepstoeitherside Drawtheopponenttoyouandusethefeintstomisleadhim/herthenquicklygetout

o the corner


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2.8. TRAINING WITHOUT EQUIPMENT

Many training sessions can be done without having gym equipment or training equipment.

ENDURANCETRAINING Longdistancerunningonanysurface Swimming Gamesandplays

STRENGTHTRAINING Liftingandcarryingwood,stonesorapartner Pull-upsontreebranchesoranybars ClimbingTrees Obstaclesjumps

SPEEDTRAINING Shortdistance(2060meters)runningonanysurface-sprints Runningineasyconditionsforexampledownhillrunning Runningwithvarious,differenttrainingmethods Exerciseswithusinglittlethingsstones,conesetc. Sprintswithobstacles,forexamplesprintsamongthetrees.

COORDINATIONTRAINING Balanceexercisesforexampleonelegbalancing MirrorGames(athletesmirroringeachothersmovement) Exercises for example opposite arm circles (Right arm swings backward whileleftarm

swing orward and vice versa) Balanceexerciseonrocksandotherobstacles

Same as training in the gym, boxers should be where the coach can see and observe everyonesmovement and in close proximity to where the boxers can hear the demonstration and explanationo the exercises.


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2.9. ATHLETE MOTIVATION

Helpdevelopself-esteem Helpdevelopself-condencethroughsmallsuccesses Helpdevelopcourage Pointouthis/herstrengths Usethepositiveopinionsofhis/herpeersandenvironmentabouthim/her Useawardsandnegativeevaluationappropriatelywith50:50ratios Establishobjectiveswhichareobtainable Adjustworkloadtoindividualscapabilities Graduallyincreasethedifcultiesoftrainingexercises Supporttheathletesmorewhentheyarenotsuccessful Teachtousedefeatsasmotivationtoincreaseefforts Teachhim/herhowtotakedefeatwithdignity Donotgiveuponaboxerwholosesthebout.Theboxercanlearnfromdefeatsandgain

experiences through deeat Getthefamilyandhisfriendsetcinvolvedinthetrainingprocessandhaveaparenttohelp

you in motivating the athletes


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2.10. RECOVERY

Recovery is a very important part o the training even at the beginner stage. In the early stages

o the training, it is important or athletes to recover rom sleep, relaxation and active rest ratherthan using special tools or methods.

When athletes can maximize their recovery eort, it helps athletes to have adequate preparationto perorm uture tasks and achieve success.

Following are good recovery tools or boxers:

SLEEPSleep is the best recovery tool or any athlete and it expedites the recovery process better than anyotherrecoverytools.8-10hoursofsleepisadequateforboxers.

ACTIVERESTActive rest such as swimming, walking, table tennis, bicycle ride perormed in very low intensityetc. could help athletes to recover physically and psychologically

RELAXATIONMusic, television and using any media sources while physically resting can help relaxation, lowerpsychological tension and create a positive attitude

MASSAGEMassage manipulates the body with pressure to relax muscles in the body. It can be applied towhole body or sore areas. Massage can be applied by others or onesel. There is limitation to the

muscle groups that can be massaged, i the athlete massages himsel or hersel.Massage can be applied beore a bout as a part o warm-up and ater a bout to accelerate therecovery process. Massage can be applied in the same way beore and ater warm-up. Properlyperformedmassagecanspeeduptherecoveryprocessbyapproximately30%.SAUNASaunaisasmallroomorplacewithtemperatureat60Cto100C.Sittinginasaunacaninducerelaxationofmuscles,increasebloodowsandreleaseofthewastetoxicthroughtheskinwithsweat.Even though a sauna is a good tool or relaxation, it can be a harmul. Extended stays in a saunacan cause dehydration and heat stroke. The best way to use sauna is not to stay in or a long-

periodoftime,15-20minutesatatimeisidealandtoregularlysipwaterorsportsdrinkswhilestaying in the sauna

ICEPACKSApplication o ice packs will keep boxers alert and resh and help recover rom any sore muscles.Advantage o ice pack is that it can be used during the competition bouts and sparring. Applyingto the back o the neck between rounds would beneft the boxer in recovery


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2.11. EVALUATION

2.11.1. TRAINING SESSIONS

As part o training preparation all coaches must plan his/her work. Ater completion othe work, he/she should analyze and evaluate, i the objective was achieved or not, to fndthe reason or the achievement or ailure. Evaluation is a wonderul instrument or thedevelopment o quality o the training and coaching ability. Evaluation does not completethe training session, evaluation should be utilized and reerred to the next training sessionsand so on, to improve and prepare better training sessions or the boxers and coach

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Coaches Manual 2 [Content] Part1

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