|Ladder drills combine
endurance and power for a long distance fat burning workout. You can
imagine these workouts as you would climb a ladder, it's easy at
first, but it get a little harder each step you go up. Get through
these drills and you'll see your fitness level soar.
Starting with the jab, punch the bag at eye level 12 times as fast
as possible, while maintaining proper form. Move around and practice
slipping and sliding for a few seconds. Keep your hands up and
circle the bag like you're chasing an opponent.
Next punch the bag eleven times, then slip and
move around and so on…continue all the way down to one repetition.
That's one ladder.
Up the Ladder:
Starting with the jab, punch the bag at eye level 1 time as fast as
possible, while maintaining proper form.
Next punch the bag 2 times then slip and move
around. Continue upwards until you throw 12 punches. Each time
remember to throw as fast as you can; it will get harder each
additional punch you add!
Up and Down:
Now combine the two drills- go up and come back down!
You can perform ladders with both the jab and the
cross (for orthodox boxers, the straight right). Work up to three
ladder sets with each hand.
To make this drill even more challenging, try
throwing 1-2's (Left/right combination) 12 times, move around, then
11 etc…working your way down to one repetition.