When Sylvester Stallone announced he was climbing back in the ring as Rocky Balboa, at the not so young age of 60, the initial response was, to say the least, skeptical. The crowds voted and, well, the final installment has been a hit and the phenomenal shape of its star has to be seen as inspirational! Health and fitness should be a life long journey, but it’s never too late to make change or improvement. Like Rocky in the movie, we see boxing as a great way to stay in shape. Fitness boxing is one of the best ways to get into great physical shape. For this first drill of 2007, we are going back to basics, with Mirror Training. A great way to perfect the punches is to practice in front of a mirror. Start throwing punches slowly with the emphasis on proper execution and technique. Do not worry about speed or power; save that for the heavy bag, double end bag or speed bag.

Check Your Classic Boxing Stance:

• Body relaxed • Feet in correct position, left foot slightly forward • Body weight centered through balls of feet • Knees slightly bent • Torso held tight • Front shoulder, hip, and foot aligned • Arms held close to body • Fists loose and near chin Practice your punches, footwork, and slipping until each move flows smoothly. First master straight punches: <aJab and <aStraight Right, then move to <aLeft Hook and <aUppercut. Mirror training helps correct form and serves as great warm-up. Try 1-2 rounds at start and end of workouts.

The force needed for powerful punches can strain rotator cuffs. These exercises help prevent injuries in boxing, tennis, and baseball:

External Rotation

Lie on side opposite working arm Hold 2-5 lb weight, elbow bent 90° at side Rotate arm outward Return to start

Internal Rotation

Lie on same side as working arm Start with forearm below parallel Rotate arm upward Return to start

Horizontal Rotation

Stand with elbows at shoulder level Externally rotate hands upward Return to start Do 3 sets of 12-15 reps. Speed bag training also improves shoulder flexibility. Consult professional if experiencing pain.