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Balazs Boxing - June 2012
Andy & Jamie offer target mitt drills, Balazs Target Mitts and Ask The Coach. Please check out our FaceBook page: Willie Nelson on a speed bag, Speedbag Scissorshand, and much more!
Fitness Tips Target Mitts Ask The Coach
Target Mitt Drill

Here is a great partner drill for target mitts.

If you're comfortable working with a partner on the target mitts, here is an advanced drill that will challenge your muscular and cardiovascular endurance.
You'll need some room to sprint in a fitness studio or you can try this drill outside. Make sure you're thoroughly warmed up before you try this drill.

Target mitt sprint/punch drill

Partner # 1 is the "Catcher" (with target mitts)
Partner # 2 is the "Puncher" (wearing gloves)

The Catcher stands with mitts ready to receive the punches 15- 20 feet from the puncher. (Catcher will also time the
sprint round)
The Puncher is in a push-up position, ready to start.
When the catcher calls time to start the drill the puncher will jump up from the push-up position and
run/sprint to the catcher's position. Facing the catcher in a straight-on front stance with knees slightly bent and body weight on the

Target Mitts

balls of the feet, throw a punch sprint of 10 straight punches followed by 10 hooks and 10 uppercuts. Quickly run back to starting position and perform 5 push-ups. Run back to catcher and go through the same sequence of punches. Repeat this drill for 2-minutes and switch roles with your partner.

To make this drill more challenging you can increase the running distance between sprints. You can also work your way up to a full 3-minute round.

For some target mitt basics check
out Boxing drill #5 from the Jan
2004 issue, for Advanced drills
check out - Boxing drill # 9 July
2004 issue,, Boxing Drill #42 May
2007: Common Mistakes when
Working on the Target Mitts, Nov
2011 # 77 - Target Mitt sprints, in
the News letter archives.


Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.
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Ask the coach:

Q: How often should I change my workout routine?

A: This is a frequently asked question.

If you feel your fitness level has stopped progressing for a significant amount of time, or if you've become bored with your program and it's affecting your motivation to train, then it's the right time to make a change. Don't make changes to your workout routine when you have absolutely no reason to.

Some believe that if you continue to do the same exercise for long periods of time that your body will eventually hit a plateau and the exercise will stop being effective. There is no evidence to support this claim. It is true that injury can occur as the result of over-training but typically it's not repeating the same activity over and over that causes the injury, but rather a rapid increase in intensity or duration,

not enough recovery time between workouts or simply that the individual pushed their bodies beyond the limits of what they could tolerate muscularly or skeletally.

Reason to change your fitness routine.

If something beyond your control requires a change: If you have an injury that prevents you from doing something you are currently doing, obviously a change needs to be made. A change in your daily schedule may require a change in your workout routine as well. If you're current routine stops working for an extended period of time: When your workout routine is no longer producing the results it's supposed to produce. (make sure you have realistic goals) Your fitness goals change: If your main goal was to build muscle, and now your primary goal has switched to improving cardiovascular fitness and losing fat, then changes need to be made to your fitness program.

If you're getting bored: If you become so bored with what you're doing that it's affecting your motivation to train, then it's time to change your routine and get your motivation back. As long as what you're doing keeps working, feel free to keep on doing it.

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