• Jabs, Hooks and Uppercuts for Tactical Athletes
    Tactical athletes can benefit from boxing training because it improves agility, coordination, and reaction time. The tactical athlete needs to move quickly through different environments and boxing intervals will help improve their performance.
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  • Boxing Intervals TacticalAgility Overview
    Boxing training can benefit the tactical athlete by improving agility, coordination, and reaction time. The tactical athlete needs to move quickly through hostile urban and natural environments while carrying loads of 50–70 lb. Boxing workouts can improve agility by forcing the tactical athlete to quickly adjust their feet to react to their partner’s movement.

    Both a boxer and tactical athlete need to move efficiently in the lateral, diagonal, forward, and backward directions. Focus mitt punching drills are a great way to improve footwork and movement of both partners involved in the drill. Additional benefits can include decreased reaction time and faster sight recognition.

    The following focus mitt drills can be used to help the tactical athlete improve agility while enforcing a more effective striking range for hand-to-hand combat. The length of the drills should be kept short, as movement, technique, and precise footwork should be emphasized.

    All drills will be demonstrated in the traditional boxing stance, which would be a right-handed fighter. A right-handed fighter would stand with their left foot in front, lead with their left jab, and follow with a right cross from their power hand. Figures 1–3 provide examples of combinations that can be used while moving your feet in both clockwise and counterclockwise directions.

    Boxing Exercises
    Figure 1a_Boxing training for tactical  Figure 1b_Boxing training for tactical 
    Figure 1a. Left Jab  Figure 1b. Right Cross 
    Figure 2a_Boxing training for tactical

    Figure 2b_Boxing training for tactical 
    Figure 2a. Lead Hook  Figure 2b. Rear Hook 
    Figure 3a_boxing training for tactical  Figure 3b_Boxing training for tactical 
    Figure 3a. Lead Uppercut  Figure 3b. Rear Uppercut 
    Figure 4a_Boxing training for tactical

    Figure 4b_Boxing training for tactical

    Figure 4a. Soft Medicine Ball Example  Figure 4b. Punch Shield Example 
    Final Note  

    If focus mitts are not available, punch shields or soft medicine balls can used instead (Figures 4a–b). Focus mitts are also excellent for reinforcing sight recognition and reaction time by simply holding out the mitt in position to receive a strike without any auditory instruction.  

    For example, the focus mitt would be held out for a left jab, right cross, left hook, right uppercut combination without any vocal instruction. The tactical athlete is then required to visually acquire the target and strike as quickly as possible.     

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