Sometimes, the hardest part of boxing is remembering the full sequence while trying to move fast.
This Progressive Build-Up workout solves that problem.
Instead of throwing the full combination right away, we are going to build it piece-by-piece over the course of a single 3-minute round. This method forces you to perfect the individual mechanics before adding the next layer of complexity.
The Timer:
Built into the video for you! But there are no breaks—we transition immediately to the next stage every 30 seconds.
The Drill:
• 0:00 - 0:30 | The Jab (1)
• Start simple. Focus on snapping the jab and moving your feet.
• 0:30 - 1:00 | Add the Straight (1-2)
• Add the rear hand. Rotate your hips and breathe out on every punch.
• 1:00 - 1:30 | Add the Hook (1-2-3)
• Now we add the lead hook. Make sure your elbow is high and you pivot that lead foot.
• 1:30 - 2:00 | Add the Defense (1-2-3-Roll)
• After the hook, roll under an imaginary hook coming from your opponent. Keep your eyes up!
• 2:00 - 2:30 | The Counter (1-2-3-Roll-3)
• Come out of the roll and immediately fire that lead hook again. Use the momentum of the roll to generate power.
• 2:30 - 3:00 | The Finish (1-2-3-Roll-3-2)
• Burnout time. Add the final straight right hand to finish the combo. Throw this full sequence with speed until the bell rings.
Coach's Note:
This drill is all about "chunking" information. By the time you get to the last 30 seconds, your body should be flowing through the movements without you having to think "what comes next