DOMAIN/ COURSE Boxing

NAME OF ACTIVITY Warm Up

ACTIVITY Sandeep Sir

INSTRUCTOR/COACH

ACTIVITY DURATION Two Hours

• Jumping jacks Leg swings

• Side lunges High knees
• Walking lunges Butt kicks
• Arm circles Light bag work
• Jumping rope Shadow boxing

These exercises will help to increase your heart rate, blood flow, and
range of motion. They will also help to loosen up your muscles and
prepare them for more strenuous activity. It is important to warm up for
at least 10 minutes before starting any boxing workout.

ACTIVITY DESCRIPTION Warming up properly is essential for preventing injuries and getting the
(150 WORDS) most out of your boxing workouts.

Here are some additional benefits of warming up before boxing:

• Increased performance: A warm-up can help you to perform

better during your boxing workout.
• Reduced risk of injury: A warm-up can help to reduce the risk of
injuries such as muscle strains and ligament tears.
• Improved flexibility: A warm-up can help to improve your
flexibility, which can help you to move more freely and avoid
injuries.

By warming up properly before boxing, you can improve your

performance, reduce your risk of injury, and improve your overall health
and fitness.

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STUDENT NAME : VISHNU SHARMA UID: 22BCS10212

STUDENT SIGNATURE……………………………………… INSTRUCTOR SIGNATURE…………………………………..

CHECKED BY: VERIFIED BY:

Manager General Proficiency Additional Director

 Boxing
DOMAIN/ COURSE
Stance
NAME OF ACTIVITY
ACTIVITY Sandeep Sir
INSTRUCTOR/COACH
Two Hours
ACTIVITY DURATION

The stance is the foundation of boxing. A good stance will help you to
move more effectively, punch harder, and protect yourself from your
opponent's punches.

To find your boxing stance, stand with your feet shoulder-width apart
and your knees slightly bent. Your weight should be evenly distributed
on both feet. Your hips should be tucked in and your shoulders should
be relaxed. Your chin should be tucked down and your eyes should be
focused on your opponent.

Once you have found your stance, you can start to practice some basic
stance exercises. These exercises will help you to improve your
ACTIVITY DESCRIPTION balance, coordination, and footwork.
(150 WORDS)

One basic stance exercise is to shadow box. Shadow boxing is a great

way to practice your punches and footwork without a partner. To
shadow box, stand in your boxing stance and imagine that your
opponent is in front of you. Throw punches at your opponent and move
around the ring.

Another basic stance exercise is to do footwork drills. Footwork drills

will help you to improve your movement and balance. To do a footwork
drill, stand in your boxing stance and move around the ring in different
directions. You can move forward, backward, side to side, and in a
circle.

By practicing these stance exercises, you can improve your boxing

stance and become a more effective boxer.

Here are some additional tips for developing a good boxing stance:

• Keep your feet shoulder-width apart.

• Bend your knees slightly.
• Keep your weight evenly distributed on both feet.
• Tuck your hips in.
• Relax your shoulders.

By following these tips, you can develop a good boxing stance that will
help you to improve your boxing skills.
 Boxing
DOMAIN/ COURSE
Guard position
NAME OF ACTIVITY
ACTIVITY Sandeep Sir
INSTRUCTOR/COACH
Two Hours
ACTIVITY DURATION
The guard position is one of the most important aspects of boxing. A
good guard position will help you to protect yourself from your
opponent's punches and allow you to counter-attack effectively.

To find your guard position, stand with your feet shoulder-width apart
and your knees slightly bent. Your weight should be evenly distributed
on both feet. Your hips should be tucked in and your shoulders should
be relaxed. Your chin should be tucked down and your eyes should be
focused on your opponent.

Your dominant hand should be held up in front of your face, with your
elbow bent and your forearm parallel to the ground. Your non-dominant
hand should be held up at your waist, with your elbow bent and your
ACTIVITY DESCRIPTION forearm parallel to the ground.
(150 WORDS)
Your hands should be held in a loose fist, with your thumb on the
outside of your hand. Your knuckles should be facing your opponent.

Your guard position should be relaxed, but not loose. You should be
able to move your hands quickly to block punches or counter-attack.

Here are some basic guard position exercises that you can practice:

• Shadow boxing: Shadow boxing is a great way to practice your

punches and footwork without a partner. To shadow box, stand
in your guard position and imagine that your opponent is in front
of you. Throw punches at your opponent and move around the
ring.
• Footwork drills: Footwork drills will help you to improve your
movement and balance. To do a footwork drill, stand in your
guard position and move around the ring in different directions.
You can move forward, backward, side to side, and in a circle.
• Partner drills: Partner drills are a great way to practice your
defense and offense. To do a partner drill, find a partner who is
at a similar skill level as you. Stand in your guard position and
have your partner throw punches at you. Block the punches and
counter-attack.

By practicing these guard position exercises, you can improve your

boxing guard and become a more effective boxer.
 Boxing
DOMAIN/ COURSE
Straight Punches
NAME OF ACTIVITY
ACTIVITY Sandeep Sir
INSTRUCTOR/COACH
Two Hours
ACTIVITY DURATION

The straight punch is one of the most basic and effective punches in
boxing. It is thrown with the lead hand and travels in a straight line from
the shoulder to the target.

To throw a straight punch, start in your boxing stance with your feet
shoulder-width apart and your knees slightly bent. Your weight should
be evenly distributed on both feet. Your hips should be tucked in and
your shoulders should be relaxed. Your chin should be tucked down
and your eyes should be focused on your opponent.

Bring your lead hand back to your chin and load your weight into your
back foot. Step forward with your lead foot and extend your arm, driving
ACTIVITY DESCRIPTION your fist into your opponent's target.
(150 WORDS)

As you punch, rotate your hips and shoulders to generate power. Keep
your arm straight and your fist tight. Make sure to follow through with
your punch so that your fist lands with maximum force.

Here are some exercises that you can practice to improve your straight
punches:

• Shadow boxing: Shadow boxing is a great way to practice your

punches and footwork without a partner. To shadow box, stand
in your boxing stance and imagine that your opponent is in front
of you. Throw straight punches at your opponent and move
around the ring.
• Heavy bag work: Heavy bag work is a great way to improve your
punching power and accuracy. To work the heavy bag, stand in
front of the bag and throw straight punches at it. Focus on
generating power and accuracy.
• Partner drills: Partner drills are a great way to practice your
boxing skills with a partner. To do a partner drill, find a partner
who is at a similar skill level as you. Stand in front of your partner
and throw straight punches at each other. Focus on defense and
counter-attacking.

By practicing these exercises, you can improve your straight punches

and become a more effective boxer.
 Boxing
DOMAIN/ COURSE
Left and right hook
NAME OF ACTIVITY
ACTIVITY Sandeep Sir
INSTRUCTOR/COACH
Two hours
ACTIVITY DURATION

The hook is a powerful punch that is thrown from the side. It can be
thrown with either hand and is effective at hitting the opponent's body or
head.

To throw a left hook, start in your boxing stance with your feet shoulder-
width apart and your knees slightly bent. Your weight should be evenly
distributed on both feet. Your hips should be tucked in and your
shoulders should be relaxed. Your chin should be tucked down and
your eyes should be focused on your opponent.

Bring your left hand back to your chin and load your weight into your
right foot. Step forward with your left foot and rotate your hips and
ACTIVITY DESCRIPTION shoulders to generate power. Swing your left arm in a circular motion,
(150 WORDS) driving your fist into your opponent's target.

To throw a right hook, start in your boxing stance with your feet
shoulder-width apart and your knees slightly bent. Your weight should
be evenly distributed on both feet. Your hips should be tucked in and
your shoulders should be relaxed. Your chin should be tucked down
and your eyes should be focused on your opponent.

Bring your right hand back to your chin and load your weight into your
left foot. Step forward with your right foot and rotate your hips and
shoulders to generate power.

Here are some exercises that you can practice to improve your hooks:

• Shadow boxing: Shadow boxing is a great way to practice your

punches and footwork without a partner. To shadow box, stand
in your boxing stance and imagine that your opponent is in front
of you. Throw hooks at your opponent and move around the ring.
• Heavy bag work: Heavy bag work is a great way to improve your
punching power and accuracy. To work the heavy bag, stand in
front of the bag and throw hooks at it. Focus on generating
power and accuracy.
• Partner drills: Partner drills are a great way to practice your
boxing skills with a partner. To do a partner drill, find a partner
who is at a similar skill level as you. Stand in front of your partner
and throw hooks at each other. Focus on defense and counter-
attacking.
 Boxing
DOMAIN/ COURSE
Foot Work
NAME OF ACTIVITY
ACTIVITY Sandeep sir
INSTRUCTOR/COACH
Two hours
ACTIVITY DURATION

Footwork is essential in boxing. It allows you to move around

the ring, avoid punches, and set up your own punches.

There are many different footwork exercises that you can

practice. Here are a few basic exercises to get you started:

• Boxing shuffle: The boxing shuffle is a basic footwork

exercise that helps you to move around the ring quickly
and easily. To do the boxing shuffle, stand in your
boxing stance and take small, quick steps side to side.
Keep your weight evenly distributed on both feet and
ACTIVITY DESCRIPTION
(150 WORDS)
your chin tucked down.
• Combination footwork: Combination footwork is a more
advanced footwork exercise that helps you to move
around the ring while throwing punches. To do
combination footwork, start in your boxing stance and
take a small step forward with your lead foot. As you
step forward, throw a jab. Then, take a small step back
with your lead foot and throw a cross. Continue
alternating between steps and punches.
• Shadow boxing: Shadow boxing is a great way to practice
your footwork and punches at the same time. To
shadow box, stand in your boxing stance and imagine
that an opponent is in front of you. Throw punches and
move around the ring as if you were in a real fight.

By following these tips, you can improve your footwork and

become a more effective boxer.

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 Boxing
DOMAIN/ COURSE
Left and right body punches
NAME OF ACTIVITY
ACTIVITY Sandeep sir
INSTRUCTOR/COACH
Two hours
ACTIVITY DURATION

Body punches are an important part of boxing. They can be used to

wear down your opponent, weaken their defense, and set up your head
punches.

To throw a left body punch, start in your boxing stance with your feet
shoulder-width apart and your knees slightly bent. Your weight should
be evenly distributed on both feet. Your hips should be tucked in and
your shoulders should be relaxed. Your chin should be tucked down
and your eyes should be focused on your opponent.

Bring your left hand back to your chin and load your weight into your
right foot. Step forward with your left foot and rotate your hips and
ACTIVITY DESCRIPTION shoulders to generate power. Swing your left arm in a circular motion,
(150 WORDS) driving your fist into your opponent's stomach.

As you punch, keep your arm straight and your fist tight. Make sure to
follow through with your punch so that your fist lands with maximum
force.

To throw a right body punch, start in your boxing stance with your feet
shoulder-width apart and your knees slightly bent. Your weight should
be evenly distributed on both feet. Your hips should be tucked in and
your shoulders should be relaxed. Your chin should be tucked down
and your eyes should be focused on your opponent.

Bring your right hand back to your chin and load your weight into your
left foot. Step forward with your right foot and rotate your hips and
shoulders to generate power. Swing your right arm in a circular motion,
driving your fist into your opponent's stomach.
 Boxing
DOMAIN/ COURSE
Defensive action
NAME OF ACTIVITY
ACTIVITY Sandeep sir
INSTRUCTOR/COACH
Two hours
ACTIVITY DURATION

Defense is just as important as offense in boxing. A good defense will

help you to avoid punches, stay in the fight, and eventually win.

There are many different defensive techniques that you can use in
boxing. Here are a few basic exercises to get you started:

• The block: The block is the most basic defensive technique. To

block a punch, simply bring your hands up to protect your face.
Your hands should be in a loose fist, with your thumbs on the
outside of your hands. Your knuckles should be facing your
opponent.
ACTIVITY DESCRIPTION • The slip: The slip is a more advanced defensive technique that
(150 WORDS) allows you to avoid punches by moving your head out of the way.
To slip a punch, simply move your head to the side as the punch
is thrown.
• The roll: The roll is another advanced defensive technique that
allows you to avoid punches by rolling your body with the punch.
To roll a punch, simply lean your body with the punch as it is
thrown.
• The footwork: Footwork is also an important part of defense. By
moving your feet quickly and easily, you can avoid punches and
stay out of range of your opponent.
 Boxing
DOMAIN/ COURSE
Type of sparring
NAME OF ACTIVITY
ACTIVITY Sandeep sir
INSTRUCTOR/COACH
Two hours
ACTIVITY DURATION

Sparring is a great way to improve your boxing skills. It allows you to

practice your punches, footwork, and defense against a live opponent.

There are many different types of sparring exercises that you can do.
Here are a few basic exercises to get you started:

• Technical sparring: Technical sparring is a low-contact type of

sparring where you focus on practicing your punches and
footwork. You should only throw light punches and avoid hitting
your sparring partner in the head.
• Conditioned sparring: Conditioned sparring is a higher-contact
ACTIVITY DESCRIPTION type of sparring where you focus on improving your conditioning.
(150 WORDS) You can throw harder punches and hit your sparring partner in
the head, but you should still be careful not to hurt them.
• Open sparring: Open sparring is the most intense type of
sparring where you focus on improving your fighting skills. You
can throw full-power punches and hit your sparring partner
anywhere on the body.

Here are some of the benefits of sparring:

• Improves your boxing skills

• Improves your conditioning
• Improves your reflexes

Here are some additional tips for sparring safely:

• Always wear protective gear, such as a headgear, mouthguard,

and gloves.
• Communicate with your sparring partner and let them know if you
are hurt.
• Take breaks if you need them.
• Don't be afraid to tap out if you are in danger.
DOMAIN/ COURSE
Boxing

Control sparring
NAME OF ACTIVITY
ACTIVITY Sandeep sir
INSTRUCTOR/COACH
Two hours
ACTIVITY DURATION

Control sparring is a type of sparring where you focus on controlling

your opponent and avoiding getting hit. It is a great way to improve your
boxing skills and learn how to fight defensively.

Here are some of the benefits of control sparring:

• Improves your boxing skills

• Improves your defense
• Improves your footwork
• Improves your timing
ACTIVITY DESCRIPTION
• Improves your reflexes
(150 WORDS)
• Improves your mental toughness

To do control sparring, you will need a partner who is at a similar skill

level as you. You will also need to wear protective gear, such as a
headgear, mouthguard, and gloves.

Here are some of the rules of control sparring:

• You should only throw light punches.

• You should not hit your sparring partner in the head.
• You should not try to knock your sparring partner out.
• You should focus on controlling your opponent and avoiding
getting hit.