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The SCJ is the professional
journal for strength coaches, personal trainers, physical therapists, athletic
trainers, and other health professionals working in the strength and conditioning
Earn CEUs. Browse the list of NSCA approved home study courses and live events.
Learn the benefits of completing the new CSPS certification.
January 9-11, 2014
Check out the newest offering in the NSCA's Sport Performance Series.
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.
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
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.
The National Strength and Conditioning Association is the worldwide authority on strength and conditioning. We support and disseminate research-based knowledge and its practical application to improve athletic performance and fitness.