Medical Disclaimer & Safety Warning:
Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
Voice Coach Guidance
Automatically speaks the next exercise details as you check them off.
Warm-Up
Jump rope 3 min + ankle circles 1 min
Exercises
1
Agility Ladder (Lateral Shuffles)
3 sets×30s reps· 30s rest
Quick feet for direction changes
2
Single-Leg Calf Raises
3 sets×15 each reps· 30s rest
Pivot-foot stability
3
Box Jumps
3 sets×8 reps· 60s rest
Explosive power for fast pivots
4
Pivot Drill (50 reps)
2 sets×25 each direction reps· 45s rest
Anchor lead foot, swing rear leg around
Cool-Down
Calf stretch + ankle mobility 2 min