FIND YOUR RHYTHM
by Frank Fazio, M.A.C. Fitness Boxing Instructor

A common denominator can be found among great musicians, dancers, and boxers.

One may ask what possibly could Bo Diddley, and Mikhail Baryshnikov have in common with Muhammad Ali? The answer lies in the fact that they all had incredible rhythm.

For someone to become a better-than-average boxer, they must incorporate a training regimen that allows rhythm to flow freely. This includes not only exercises that create rhythm, but also the type of music one listens to while shadow boxing, hitting the bag, jumping rope and sparring. A dancer would not train without music, and neither should a fighter. The type of music is up to the boxer, but Motown is far better than Metallica for training purposes. A fighter who possesses rhythm like Travolta in Saturday Night Fever, is sure to be well on his way of having success inside the ring. Lets get grooving.

Typical workout is as follows:

• Jump rope. 4 rounds. During round 1 the fighter should concentrate on the rhythm of the music. The skipping of the rope should correspond with the beat of the music. Round 2 should focus on switching your feet back and forth from conventional style to southpaw. Round 3 mix in some tricks. Crossing the rope, twirling it on the outside of your body rather than in front of. Round 4 should incorporate all previous rounds.
  
• Shadowbox. 4 rounds. Use the whole ring. Just don’t stand in one corner and shadow. Using the whole ring will get one used to moving a lot and that’s the goal. Get your punches going to the beat of the music and make sure your feet correspond. You should think there is an opponent in your face. Throw different types of combos and slips.
  
• Heavy bags. 4 rounds. Round 1 should focus on moving around the whole bag pumping the jab. Punch to the beat of the music. Be sure not to get in the habit of always moving to your left or right, be sure to move in both directions. Round 2 add in the straight right or left hand and the left or right hook. Round 3 add uppercuts, all the while landing to the beat of the music. Round 4 work in everything.
  
• Speed bag. 2 rounds. The only music you need here is the rhythm of the bag. In order to be successful at the speed bag, listen to it. Have your hands correspond to the beat of the bag.
  
• Footwork. 2 rounds. Find a staircase (only 3 steps needed). Start with your left foot on the first step and your right foot on the bottom. Begin by alternating your feet back and forth. Be sure to keep your hands up in your guard. Try speeding up and slowing down. Find your rhythm. Work your feet up to the second step and back down to the bottom. If you’re a taller person, try for the 3rd step.
  

One must THINK rhythm while working out. Choppy is never good. Let things flow. Strum like Diddley on guitar, dance like Baryshnikov on stage and float like Ali in the ring. If you can find your rhythm, you should accomplish being a good boxer.