BOSU Boxing Exercises

BOSU Boxing Exercises

If you are a boxer, the BOSU ball is a great tool. The unstable surface can help you learn to maintain your balance in difficult positions (similar to those you will experience in the boxing ring) and unleash your punches with maximum power and accuracy. The five boxing exercises below cover a variety of areas including balance, punching accuracy, conditioning and agility.

1. Boxing Balance Punching Drill

Equipment Required:

  • 2 boxing gloves
  • 2 BOSU balls (dome side up)
  • 1 boxing speedball

Instructions:

  1. Place the BOSU balls within punching distance of the boxing speedball.
  2. Put the boxing gloves on.
  3. Place one foot on each BOSU ball, get into a boxing stance and slowly start to bounce on the BOSU balls. As you bounce, punch the boxing speedball and alternate your punching hand with each bounce.
  4. Mix in a few sets of rapid punches
  5. Repeat for as long as you desire.
  6. Remove the boxing gloves and step off the BOSU ball to complete the exercise.

2. Boxing Partner Drill

Equipment Required:

  • 2 boxing gloves
  • 2 padded boxing mitts
  • 1 BOSU ball (platform side up)
  • 1 partner

Instructions:

  1. Put the boxing gloves on and get your partner to put the padded boxing mitts on.
  2. Stand on the BOSU ball and get your balance.
  3. Get your partner to stand within punching distance of you.
  4. Perform your regular boxing drills (left and right jab, squat and jab, jab and weave, uppercuts etc.) while keeping your balance on the BOSU ball.
  5. Perform as many boxing drills as you desire.
  6. Remove the boxing gloves and step off the BOSU ball to complete the exercise.

3. Boxing Crunch and Punch Drill

Equipment Required:

  • 3 BOSU balls (dome side up)
  • 2 boxing gloves
  • 1 boxing speedball

Instructions:

  1. Place two of the BOSU balls within punching distance of the boxing speedball and the third BOSU ball about a foot behind the other two.
  2. Put the boxing gloves on.
  3. Sit on the BOSU ball, bend your knees and lie back while keeping your arms raised.
  4. Roll forward, stand up, jump on the two BOSU balls in front of you and perform a few rapid punches on the boxing speedball.
  5. Jump backwards off the two BOSU balls, sit on the BOSU ball behind you, bend your knees and lie back while keeping your arms raised.
  6. Repeat for as many repetitions as you desire.
  7. Remove the boxing gloves and step off the BOSU ball to complete the exercise.

4. Boxing Punch and Jump Drill

Equipment Required:

  • 2 boxing gloves
  • 1 BOSU ball (dome side up)
  • 1 boxing speedball

Instructions:

  1. Place the BOSU ball about five feet away from the boxing speedball.
  2. Put the boxing gloves on.
  3. Stand next to the boxing speedball and then jump onto the BOSU ball.
  4. Jump off the BOSU ball and land next to the boxing speedball.
  5. Punch the boxing speedball once with your left hand and once with your right hand.
  6. Jump back onto the BOSU ball.
  7. Repeat for as many repetitions as you desire.
  8. Remove the boxing gloves and step off the BOSU ball to complete the exercise.

5. Shadow Boxing Drill

Equipment Required:

  • 1 BOSU ball (platform side up)

Instructions:

  1. Stand on the BOSU ball and get your balance.
  2. Shadow box while standing on the BOSU ball.
  3. Shadow box for as long as you desire.
  4. Step off the BOSU ball to complete the exercise.

Best BOSU Boxing Exercises Products

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