Boxing
Beginner with Danny: In the beginner course, I teach the technical fundamentals of boxing, improve fitness, and strengthen the coordination important for this combat sport. Typical contents of this beginner course include:
Technical fundamentals (basics)
- Stance (boxer’s stance): Stable stance, weight on the balls of the feet, guard up.
- Footwork: Moving forward, backward, left, and right without neglecting the guard.
- Basic punches: Teaching straight punches (lead hand/jab, rear hand/cross) as well as the first hooks.
- Defense: Learning the guard and evasive movements (e.g., 'slip' – dodging by shifting weight).
- Combinations: Connecting punches, e.g., jab-cross combinations. Training structure & methods
Training Structure & Methods
- Warm-up: Jump rope, running, joint mobilization.
- Shadow Boxing: Technique training without an opponent in front of a mirror.
- Equipment Training: Punching the heavy bag or speed bag to strengthen power and technique.
- Pad Training / Training with Boxing Gloves: Partner exercises where the trainer holds pads or both partners wear boxing gloves.
- Conditioning & Strength: Specific exercises for boxing.
Equipment: Beginners usually need wraps to protect the wrists and a mouthguard.
Beginner with Kess: In this course we learn the basics of boxing: stance, punching, dodging, footwork, coordination and more.
We work on the punching bag and with claws and other tools. There will be lots of partner exercises.
There are many reasons to start boxing, I'll give you 5 of them:
1. Boxing is a great full-body workout
Boxing builds your endurance, strength, speed, agility and coordination. It also strengthens the core muscles, which can alleviate and prevent back pain.
2. Valve
It gives you the opportunity to release your energy, stress and frustrations in a safe and controlled environment.
3. Self-defense
Boxing can help you learn basic self-defense skills.
4. Self-confidence
Boxing not only strengthens your body but also your mind and helps to build self-confidence.
5. Discipline
If you keep at it and don't give up, you will discover the fighter in you.
Discipline and perseverance are reflected in all areas of life!
Intermediate with Kess: You've learned the basics of boxing and want to take it to the next level? Then this course is right for you.This course bridges the gap between beginner and advanced training. This course also consists of an intensive full-body workout, including partner exercises, punching bag drills, circle training, and more.Additionally, you will learn various combinations of punches, a sense of distance, and leg work. The goal is to try out what you've learned in a sparring session by the end of the semester.
Advanced with Kess: Have you already gained some experience in boxing (or similar) and want to further develop your skills and really work out after a long week at university? Then this advanced boxing course is perfect for you! This course is aimed at participants who already have mastered the basics (fighting stance, wrapping bandages, striking, dodging) and want to improve their technique and fitness. In the course, we place particular emphasis on refining your striking techniques, footwork, and tactics. We will also work on your fitness and endurance with various partner exercises. There will be more intensive intervals and (punching bag) drills. Sparring sessions are part of the course, but not required. If you are interested, there is also the opportunity to participate in the adh boxing competition.
Depending on the course participants, the course will be held in German or English. University Sports offers boxing gloves and skipping ropes to borrow. You are also welcome to bring your own. In addition to sportswear, you will also need boxing bandages (we recommend 4 m, brand doesn't matter). The first lesson can be done without; if you have any questions, please contact me. A face mask is also desirable especially for the intermediate class.
