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
Ankle circles 1 min + boxer skips 2 min
Exercises
1
Agility Ladder Lateral Drills
3 sets×60s reps· 30s rest
Quick foot transitions
2
Pivot & Hook Repetitions
3 sets×25 reps· 30s rest
Jab, pivot 90 degrees on lead foot, throw hook
3
Single-Leg Calf Raises
3 sets×15 each side reps· 30s rest
Pivot-foot stability
4
Shadowbox AnglesFocus Drill
3 sets×90s reps· 30s rest
Pivot after every combo
Cool-Down
Calf stretch + hip openers 2 min