Boxing: guard and footwork, the basic punches (numbered 1-6: jab, cross, hooks, uppercuts), body punches, combinations, defence (slip, roll, block, parry), counter-punching and ring tactics. Worked in shadow boxing, on the bag, on the speed and double-end bags, on the pads (the coach’s mitts) and in sparring.
The program is built from the PlanSports training catalogue for Boxing: 46 techniques in 8 families, 27 drills and 9 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 52 min
Day 2
approx. 48 min
Day 3
approx. 47 min
46 techniques in 8 families. For each: what it is, key points and common mistakes. Open a family to see them.
Feet shoulder-width apart, front foot pointing at the opponent, back foot at 45° on the ball; lead hand at eye level, rear hand at the chin, elbows on the ribs.
Both gloves by the temples or forehead, forearms closed in front; used at close range and under pressure.
Lead hand low, across the body; the lead shoulder is raised to protect the chin, and the body rotates so the punch glances off the shoulder, followed by a counter with the rear hand.
The foot on the side of the movement leaves first, the other follows, keeping the distance between the feet.
Moving left and right with a step-drag, to get off the opponent’s line.
Rotating on the ball of the front foot, with the back foot swinging in an arc; changes the angle to the opponent.
Side step followed by a pivot after a combination, leaving the opponent facing where you used to be.
Following an opponent who moves laterally with diagonal steps, closing off their exits and driving them to the ropes or the corner.
Step into range with the punch, then get out immediately, before the opponent can respond.
Straight punch with the lead hand (left for orthodox), fast, turning the fist over at the end; measures distance and opens combinations.
Straight punch with the rear hand (right for orthodox), turning the back foot, hip and shoulder; the main power punch.
Jab to the solar plexus, lowering the level from the knees (not bending at the waist), to bring the opponent’s guard down.
Rear straight to the solar plexus or stomach, dropping from the knees with a short step forward.
Curved punch with the lead hand, arm bent at about 90°, driven by the rotation of the front foot and hip.
Hook with the rear hand, on a longer path, used mainly after a lead hook or at close range.
Body hook with the lead hand; orthodox vs orthodox it hits the liver (the opponent’s right side). Drop from the knees, elbow close to the hip.
Body hook with the rear hand, to the spleen or ribs, at close range.
Rising punch with the lead hand, to the chin or body, driving off the front foot with a short rotation.
Uppercut with the rear hand, driving off the back foot with hip rotation; very effective against an opponent who bends forward.
Rear-hand punch on an arcing path, from above, over the opponent’s guard or jab; often used against southpaws or as a counter.
Two jabs: the first measures and disrupts, the second comes in with a step.
The basic combination: jab and cross on the same line, in a continuous rhythm.
Double jab followed by the cross: the jabs close the distance and hide the cross.
The cross rotates the body and loads the lead hook, which comes back the opposite way.
The four-punch combination with alternating rotations; finishes with the cross and an exit.
Power combination starting with the rear hand, good as a response after a defensive move.
1-2 to the head raises the guard, then a lead hook to the liver and immediately a lead hook to the head, with the same hand.
Jab, rear uppercut through the guard, lead hook and cross; effective against an opponent with a high guard.
Two lead hooks, the first to the liver, the second to the head, without bringing the hand back to guard in between.
Short sideways movement of the head, from rotating the upper body and knees, so the straight punch goes past the head.
Dropping from the knees and moving the head under the hook in a U shape, coming out on the other side.
Stopping the punch with the glove (on straights) or with the forearm tight to the head (on hooks).
Short deflection of the jab with the palm of the rear hand, sideways or downward.
Lowering the elbow and rotating the upper body slightly to catch the body hook or uppercut on the elbow.
Shifting the weight onto the back foot so the punch falls short, with or without a step back, keeping balance to counter.
Tying up the opponent’s arms at very close range to stop a flurry or recover; the referee separates you (break).
Slip the jab (outside or inside), followed by a cross or a body hook on the open side.
Parry the jab with the rear hand and counter immediately with a jab or a 1-2.
Shift onto the back foot so the opponent’s jab falls short, then come back with a cross over their hand.
Roll under the opponent’s hook and throw a hook (to the head or body) coming out of the U.
Block the punch and return fire immediately with the non-blocking hand or the same hand, before the opponent recovers.
Counter to an opponent who comes in aggressively: lead hook with a pivot on the front foot, stepping off their line.
Short movement of the shoulder or lead hand suggesting the jab, so the opponent reacts (raises the guard, counters or backs off).
Dropping from the knees to suggest a body shot, which brings the guard down, followed by a head shot (hook or straight).
Dropping from the knees for body shots or to get under the opponent’s punches, with the head off the centre line.
Using the jab as a “screen” to close the distance and reach mid-range, where the power punches follow.
27 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Skipping to a round rhythm: basic, alternate foot, single leg, with 20 s bursts on a signal.
What you need: Jump rope, round timer.
Goal: Warm-up, rhythm and light feet on the balls of the feet.
Success: Three rounds without stopping, with clean bursts.
Works on: Step-drag forward / backward
First round: footwork and head movement only; second: jab, 1-2 and defensive moves, at progressive intensity.
What you need: Mirror, open space.
Goal: Preparing the joints and coordination.
Success: Correct guard and feet not crossing in the mirror.
Works on: Basic guard, Step-drag forward / backward, Jab — 1, Slip
Each tries to touch the partner’s shoulder or knee while avoiding being touched, in guard and moving.
What you need: Pairs, no gloves or light gloves.
Goal: Reflexes, distance and footwork.
Success: More touches landed than received, keeping the guard.
Works on: Lateral movement, In and out
Slow jab, then normal, watching in the mirror: no telegraphing, turn over at the end, return along the same path, rear hand at the chin; then jab stepping forward and back.
What you need: Mirror.
Goal: A technical jab, the foundation of every combination.
Success: No visible wind-up in the mirror.
Works on: Jab — 1, 1-1 (double jab)
Each round has a theme: 1 — jab and movement; 2 — combinations with an angle exit; 3 — defence and counter; 4 — free, like a fight, with an imaginary opponent.
What you need: Open space, timer.
Goal: Automating technique without an opponent’s pressure.
Success: The theme is kept for the whole round, without standing still.
Works on: 1-2-3 (jab-cross-hook), Angle exit (L-step), Slip + counter
2-4 punch combinations moving around the bag; each round a different focus (speed, power, body-head, angle exit).
What you need: Heavy bag, gloves and hand wraps.
Goal: Punching power and linking combinations.
Success: Combinations finish in guard, with an exit, not smothered against the bag.
Works on: 1-2 (jab-cross), 1-2-3-2, 1-2-3B-3 (body-head), Cross — 2
Body hooks and uppercuts with a level change from the knees, then up to the head: 3B-3, 4B-3, 2B-3.
What you need: Long heavy bag.
Goal: Correct body shots, with the head protected.
Success: The dip comes from the knees on every body shot.
Works on: Lead hook to the body (liver) — 3B, Rear hook to the body — 4B, 3B-3 (double lead hook body-head), Level change
The coach calls the numbers (1-2, 1-2-3, 1-1-2, 2-3-2, 1-6-3-2) and positions the pads; the athlete fires immediately, while moving.
What you need: Coach with pads (coach’s mitts).
Goal: Quick reaction to the call and accuracy.
Success: Correct execution within a second of the call.
Works on: 1-2 (jab-cross), 1-2-3 (jab-cross-hook), 1-1-2, 2-3-2, 1-6-3-2
The coach fires back with the pads (jab, hook) after the combination; the athlete slips, rolls or blocks and replies with a new combination.
What you need: Coach with pads.
Goal: The habit of not staying open after attacking.
Success: Correct defence on at least 8 out of 10 of the coach’s returns.
Works on: Slip, Roll (U), Block (with glove and forearm), Roll + hook
Punches in a three-beat rhythm, alternating hands, at eye level, with the hands in small circular motions.
What you need: Speed bag.
Goal: Hand-eye coordination, shoulder endurance, rhythm.
Success: A full round without losing the rhythm.
Short punches on the rebounding bag, slipping as it comes back; jab-jab-slip, 1-2-slip.
What you need: Double-end bag.
Goal: Timing, accuracy on a moving target, head movement.
Success: The bag is hit in the centre and the slips avoid its rebound.
Works on: Jab — 1, 1-2 (jab-cross), Slip
Moving along the rope rolling under it, alternating sides, with the guard up and a combination after each roll.
What you need: A rope stretched at shoulder height across the gym.
Goal: Rolling from the knees, with eyes on the opponent.
Success: Straight back and eyes forward on every roll.
Works on: Roll (U), Roll + hook
One throws only jabs, the other parries and returns a jab. Speed increases gradually; then the slip and a counter with the 2 are added.
What you need: Pairs with gloves.
Goal: The basic defence against the jab and an immediate counter.
Success: The counter hits the partner’s guard before they pull their hand back.
Works on: Parry, Parry + jab / cross, Slip + counter
Both use only the jab (head and body) and any defence. Forces control of distance and rhythm.
What you need: Pairs, full gear.
Goal: Long-range boxing and dominating with the jab.
Success: More clean jabs landed than received.
Works on: Jab — 1, Jab to the body — 1B, Step-drag forward / backward, Parry
One athlete attacks, the other may only defend and counter once after each defensive move. Roles switch every round.
What you need: Pairs, full gear.
Goal: Counter-punching and active defence under pressure.
Success: The defender counters cleanly after most attacks.
Works on: Slip + counter, Block and return, Pull back + counter (pull counter), Roll + hook
The athlete starts in the corner or on the ropes; the partner applies pressure. They must get out with a pivot, side step or clinch, followed by a counter.
What you need: Ring, pairs.
Goal: Not getting trapped on the ropes, where rounds are lost.
Success: Gets back to the centre of the ring in under 5 s, without taking flurries.
Works on: Pivot, Angle exit (L-step), Clinch (tying up), Check hook
One athlete keeps moving laterally and tries to avoid the ropes; the other follows diagonally and tries to trap them on the ropes within 30 s, without following them in a circle.
What you need: Ring, pairs.
Goal: Effective pressure against a mobile opponent.
Success: Opponent trapped on the ropes or in the corner at least 3 times per minute.
Works on: Cutting off the ring, Jab entry, Lateral movement
Punches to the body only; the head stays protected. Forces level changes and close range.
What you need: Pairs, full gear, controlled power.
Goal: Body work, which tires the opponent and brings their guard down.
Success: Dropping from the knees on every body attack, without bending over.
Works on: Lead hook to the body (liver) — 3B, Rear hook to the body — 4B, Cross to the body — 2B, Elbow block to the body
Fighting for outside front-foot position; the cross down the open line, jab to the body, overhand, exiting toward the opponent’s rear-hand side.
What you need: Orthodox-southpaw pairs.
Goal: Adapting to the opposite stance, where the lines of attack change.
Success: Front foot on the outside in most exchanges.
Works on: Cross — 2, Overhand, Angle exit (L-step), Jab to the body — 1B
The athlete feints (jab, body), watches the partner’s reaction and hits the opening created: if they raise the guard, to the body; if they lower it, to the head.
What you need: Pairs or coach with pads.
Goal: Creating openings instead of punching into the guard.
Success: The punch lands through the opening created in at least half the attempts.
Works on: Jab feint, Body feint, head shot, Level change
Before each round the coach gives a plan (e.g. “jab and move against pressure”, “pressure and body work against the mobile boxer”); corrections are made between rounds.
What you need: Sparring with partners of different styles.
Goal: Applying a plan and adapting between rounds.
Success: The plan visibly followed in the round, confirmed by the coach.
Works on: Jab — 1, Cutting off the ring, 1-2-3B-3 (body-head)
Non-stop fast straight punches for 20 s, 10 s rest (Tabata); variations with hooks or body shots.
What you need: Heavy bag, timer.
Goal: Anaerobic endurance for the end of rounds.
Success: Hand speed maintained through the last interval.
Running intervals structured like a fight: 3 minutes brisk (like a round), 1 minute easy (like the break), plus short sprints at the end.
What you need: Track or park.
Goal: Aerobic base and recovery between rounds.
Success: Heart rate drops noticeably during the rest minute.
Side throws against the wall from the guard (like a hook), chest passes (like a straight) and explosive slams.
What you need: 3-5 kg medicine ball, wall.
Goal: Transferring force from the legs through the hips into the punch.
Success: The ball leaves from the hip rotation, not just the arms.
Works on: Cross — 2, Lead hook to the head — 3
Plank, side plank, twisting crunches, leg raises, then braced abs taking light medicine ball hits (partner).
What you need: Mat, medicine ball.
Goal: A core that absorbs body shots and transfers force.
Success: The full circuit with correct form.
Works on: Elbow block to the body
Quick steps in guard, lateral, forward-back, pivot at the cone, with a 1-2 in the air at the end of each course.
What you need: Agility ladder, cones.
Goal: Quick feet and balance in guard.
Success: Course without crossing the feet, decreasing time.
Works on: Step-drag forward / backward, Lateral movement, Pivot
Sparring scored on the 10-point must system (10-9 to the round winner): clean punches on target, technical and tactical dominance, competitiveness.
What you need: Full gear, a coach or teammate as judge.
Goal: Preparing for the official bout.
Success: Wins rounds with clean punches, not volume without accuracy.
Works on: Jab — 1, 1-2 (jab-cross), Slip + counter
The tactical principles of the sport and the drills used to train each.
The technical boxer keeps the opponent at the end of the jab: jab, 1-2, angle exits and lateral movement. Works against shorter opponents or those who press without cutting off the ring.
Drills: Conditioned sparring: jab only, Themed shadow boxing
You advance constantly with a high guard and head movement, cut off the ring and work the body at close range. It tires the mobile boxer and takes away their space; it requires endurance and good defence on the way in.
Drills: Cutting off the ring, Conditioned sparring: body only
You let the opponent attack and hit them the moment they’re open: slip and counter, parry and jab, pull back and cross over the jab, check hook against the one coming in. It requires reading the rhythm and composure.
Drills: Role sparring: attacker / defender, Partners: jab and parry, Pads with built-in defence
Body shots tire the opponent, slow their legs and bring their guard down, opening up the head. The liver hook and the level change from the knees are the main weapons.
Whoever holds the centre of the ring decides where the fight takes place. Don’t stay on the ropes or in the corner; when the opponent is there, close off the exits with side steps and punch.
Drills: Getting off the ropes and out of the corner, Cutting off the ring
The mobile boxer is beaten with pressure and cutting off the ring; the pressure fighter with the jab, angles and counters; the counter-puncher with feints and short attacks that don’t give them what they’re waiting for; the puncher with movement and clinching after the punch.
Drills: Rounds with a tactical plan, Role sparring: attacker / defender
Orthodox vs southpaw: fighting for outside front-foot position, the cross down the open line, the jab to the body and exiting toward the opponent’s rear-hand side.
Drills: Against the southpaw
An opponent who reads your rhythm will counter you. Feints, pauses and sudden accelerations create openings and keep them on the defensive.
In the 10-point must system each round is scored separately, on clean punches on target, technical and tactical dominance and competitiveness. Start and finish the round actively and don’t give rounds away.
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Boxing and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
