In this Learn component, Rob teaches 20 movements from 6 categories of exercise. Each video will guide you through an individual boxing technique or conditioning exercise, teaching careful form, modifications to tailor each motion to your body, and common mistakes.
Suggested equipment: skipping rope, tennis ball.
Time: 5 - 10 minutes.
Team Canada boxer Rob Couzens examines the mindset that has helped him become a champion to help you develop your mental toughness both in your practice and in your everyday life.
The Stance is the foundational position in boxing. Every movement starts here. Find your dominant hand, and step your opposite foot forward to stagger your stance. Both feet will face forward, angled slightly towards your dominant side. Find balance here, shifting your weight to the balls of your...
In boxing, staying in a solid stance is crucial to your performance; crossing your feet can compromise your balance. No matter which direction you move, the same rules apply: Push, step, drag. Starting in stance, start by moving forward. Push off your rear leg to step forward with your leading fo...
Slipping is an evasive tactic used to get out of the way when a Jab or Cross is thrown towards you. From your Stance, lean to your right and slightly forward. Once you find your balance here, slip to your left side, bending at the waist as you maintain your stance. Slip from side to side, as if d...
The Bob and Weave is an evasive ducking tactic to get around an opponent’s Hook. Start in your Stance position, and imagine a line straight forward from your eye line. Lean to your dominant side, bending the knees then ducking below the line to the opposite side. Repeat this motion, ducking to th...
The Jab and Cross are the foundational straight punches used to find your range, create space, and distract your opponent to set up a powerful combination.
A good Hook can surprise your opponent with a strong hit from the side, around their guard. For your lead hook, also known as your “3”, from stance, begin as if throwing a Jab straight out with your non-dominant hand and pausing halfway. From here, punch sharply inwards to hook, keeping your elbo...
The Uppercut is a quick and powerful upward punch, delivered to the opponent's chin or stomach. Starting with your Lead Uppercut, also known as your “5,” lean slightly towards your non-dominant side and bend down into the knees, ready to spring up quickly. Using your legs for power, come up and l...
Grip your hands on the handles close to the rope for control, hopping all your weight on one foot. The opposite heel will raise as you touch the ground with your toes. Then, repeat the same motion, shifting your weight to the opposite foot. Hop from side to side and find a rhythm. Begin using you...
Start standing with your feet just over shoulder width apart, locking your knees and placing your hands on your hips. Move your upper body from left to right in this position. To begin your Hip Rotation, move your hips to the left, bending forward at the waist and keeping your back straight. Swiv...
Stand with your feet slightly wider than hip width apart, hands in guard position. Keep your chin down and elbows tucked in. Your right hand punch will reach to the left side, and your left hand punch will extend to the right. Rotate your hips as you punch to the side, flicking up your heel as yo...
Explosive power from your legs and hips requires a strong core to stabilize boxing punches and techniques. A strong core will act as a second line of defense to your guard position, and increase performance in your daily movements outside of boxing.
Lower your body into a strong Push Up position. Once stable here, begin stepping your knees up to your chest, one at a time. Alternate knees, landing your toes lightly to the floor before quickly returning to start. Increase your speed as you gain confidence in your form. Focus on fast feet, spri...
Begin this movement from standing, feet hip width apart. Start by alternating high knees, running on the spot. Next, add in the arm motions. Bring one arm up, as if reaching up a ladder. Raise your right arm as your left knee comes up, then alternate sides. Take the time to coordinate your motion...
Staring from a high Push Up position, ground your feet together with your hips in the air. Jump your feet up to your chest, keeping your feet together. Jump back to your Push Up position, then immediately outwards, jumping your feet to the side, apart from one another. Return to your starting pos...
The Criss Cross is an alternate Jumping Jack movement. Start from standing, then hop your feet outwards. As you hop back inwards, cross your feet in front. Jump out, then right back in, crossing the other foot in front. Next, add the arm motion. With your arms at your side, swing inwards, crossin...
Adding powerful Jumping movements and exercises to your boxing routine will add explosive strength, conditioning, and endurance to your practice in and out of the ring.
Start from standing, feet hip width apart. Pull down into a squat, shifting your hips out, keeping your back straight, and opening the chest up. Add weight to your heels rather than forward on your toes. Stay balanced, then spring into a jump. Land with your feet together, then hop back to should...
Start standing, feet with your feet hip width apart and hands on the side of your head. Link your fingers behind your head for stability. Bring one knee up to your chest as you twist your body down, then bring your opposite elbow to meet it. Return to starting position. Repeat the same motion, br...
The Starfish is an explosive and big Jumping exercise. From standing, crouch into a small ball with your chest to your knees, and arms wrapped around your shin in front. From here, spring out and jump upwards, opening your arms and legs wide at the top of your jump. As you come down, bring your a...
Start standing with your feet together. Jump outward with both feet, landing softly with your feet slightly wider than hip width apart. As you hop out, swing your hands out to raise your arms above your head. Lower your arms smoothly to your side as you hop your feet back in to reset. Continue th...
The Boxing Foundations with Rob Couzens program guide was designed to give you a visual reference of each movement through high-quality photographs and descriptions that break down the benefits, modifications, and common mistakes of each exercise. The guide also includes a customized training pla...
Rob takes you through a quick practice working on skill, mobility, and cardio, all from your chair. This practice includes variations on cat/cow, twists, forward folds, and shadowboxing.
