Balance

Balance and flexibility are easily the most underrated abilities a boxer needs to have. By improving these two, a boxer can improve all parts of their game, from their punches to their footwork. Today, I will be talking to you about balance.

Why do you need balance?

As a boxer, you move a great deal. When you are off balance, your opponent will likely strike, as you will be extremely vulnerable. If they get a shot off you and you are off balance, you will likely tumble, making it easier for follow up attacks. Additionally, if you are off balance and you wish to attack your opponent, your hits will be weak. You need to be able to put your full body behind the attack, and you simply cannot do so if your off your center of gravity.

What can do you do to improve your balance?

1) Always keep your center of gravity in mind. When you punch, don't extend your arm too far out. Also, bring your body behind your punch. Not only will this change make your punches more forceful, but you will be expending less energy to return to your original position. Similarly, when you dodge, bring your center of gravity to your new position.

2) Lunges:
These are an exercise I have been doing very frequently recently. I often do these while holding cowbells or dumbbells of some sort. This exercise will allow you to build up the muscles necessary for balance, teach you balance, and also build up strength in other areas of your body as well.

3) High Knees on the Ring:
Beginning at the bottom of the ring, place one leg down on the ring. Holding dumbbells in either hand, lift your other leg up for a high knee. Return both feet to the bottom of the ring. Like lunges, this exercise builds up strength and balance simultaneously.

2 and 3 are just some ways to build up your balance; other exercises are similar in concept.

Sources:
-http://www.expertboxing.com/boxing-techniques/body-movement/balance-and-flexibility-underrated-boxing-skills-part-1
-http://orthoinfo.aaos.org/topic.cfm?topic=A00038