Biodynamics of punch in boxing. Biodynamics of the kick in kickboxing. Starting and explosive strength of the arm muscles, i.e. from the ability to exert great effort at the beginning of the movement

A knockout blow is not a panacea or a recipe for all occasions. But without a powerful blow there will be little chance of winning. Even the most refined and sophisticated fighting techniques will be useless if they are not accompanied by appropriate power. In combat, it is necessary not only to hit accurately, but also powerfully.

Biodynamics of shock movement

Any combat action is subject to certain laws of physics, biomechanics and human physiology, everything depends on the mental, physical, physiological, morphological, and emotional characteristics of the fighter.

To blowbecame powerful and effectiveit needs to be applied:

1. from the right distance and at the right time;
2. increase the amount of movement and invest all the mass;
3. maintain balance when moving in the direction of impact;
4. accurately and quickly, accelerate the striking hand;
5. relaxed, concentrating at the moment of contact and quickly returning back in the direction of attack.

The ability to determine the right time to strike and execute at the chosen moment is one of the main factors in the effectiveness of striking power.

Beginning fighters often believe that the success of an attack depends on striking as quickly as possible at any point in the fight. As they gain experience, they begin to understand that speed and strength are not always the deciding factors for victory. There are some moments in a fight that are more advantageous than others to attack. Over time, fighters instinctively determine the opportune moment to attack. The ability to sense the right moment to display striking power is possible only after long and hard training. This feeling comes from a combination of experience and knowledge.

The effectiveness of one’s combat operations largely depends on the combat distance, that is, the distance from the striking surface to the target. Long distance is characterized by increased psychological comfort, some security, and the ability to analyze and control the enemy’s actions. However, you will need a lot of time and significant energy expenditure to reach the enemy's range.

In close combat, the density and frequency of combat operations increases, there is physical impact from the enemy, there is a constant exchange of blows, which causes severe mental stress. There is practically no time to think about and use techniques; you can be attacked at any moment without taking a step forward.

The most advantageous range may be one in which the enemy is within your reach, but at the same time you can easily move out of his reach without changing the distance to the enemy. The optimal reach zone for a punch is determined by the shortest distance from the fist of the striking hand to the target. When you strike above or below the corresponding strike vector, the reach area is reduced and you must reduce the distance between yourself and the enemy in order to strike.

Unfortunately, we are not able to change the length of our arms and legs. But we are able to expand our reach without getting closer to the enemy. Flexing your upper body toward the impact extends your reach and increases the amount of movement. Rotating around its axis without tilting towards the target, it increases the reach area by 10-15 cm due to the shoulders. Additionally, additional body mass is put into the blow, increasing the power of the blow. Pushing off the floor from behind standing foot and stretching the body towards the target, significantly increases the reach area.

To increase the force of a strike, you need to use your body weight, coordinating the movements of individual parts of the body into a single “heavy” striking movement. To increase mass, you need to add angular momentum of the entire body to the impact. The kick should start from the lower body. The legs send the body forward with a powerful straightening. Hip movements add mass and push shoulder girdle towards the impact. If the movement began from the upper body, then it will not be possible to increase the force of the blow, since top part the body will work to drag the lower body.

The formation of a powerful hand strike consists of a coordinated sequence of acceleration of the speed of the body parts with a “wave” or “whip movement”:

1. explosive push of the feet from the floor;
2. springing movement in the knee joint;
3. hip rotation hip joint, 15-20 degrees advanced movement of the shoulder girdle;
4. transferring body weight to the opposite leg;
5. the flexibility of the torso transfers the energy of the blow into the rapid movement of the shoulder girdle;
6. the shoulder and forearm of the hand lie in the plane of development of the blow;
7. the elbow and wrist joints are rigidly fixed;
8. the direction of the strike is exactly at the target along the shortest trajectory.

Scheme of forming a powerful hand strike

The dynamics of striking power largely depend on the following main factors:

1. level of development of speed qualities and strength abilities muscles (explosive and starting strength) of the legs, torso and arms;
2. push-off leg extension by 40%, rotational-translational movement of the torso by 35% and extension movement of the arm by 25%;
3. axis of rotation, which when delivering an accented blow right hand should pass through the left leg and left shoulder(when delivering an accented strike with the left hand, the axis of rotation should pass through the right shoulder and right arm);
4. advanced movement of the pelvis in relation to the upper shoulder girdle, which leads to stretching of the muscles of the torso and the muscles of the shoulder of the striking arm, thereby accumulating potential energy of elastic deformation;
5. rigidity in the kinematic chain of the hand, through short-term and maximum tension of the muscles involved in the shock movement;
6. synchronization of a sharp exhalation with the moment of applying force directly during the impact itself;
7. sharp relaxed movement of the hand towards the target and instant maximum concentration at the moment of impact with the target. To express the greatest power, you must first relax completely, and then concentrate all your mind and all your strength on hitting the target;
8. the position of the forearm during impact to the point of impact, which should be perpendicular to the target. Only perpendicular movement towards the target allows the full impact potential to be realized. The sharper the angle, the less damaging the effect.

All of these factors are interconnected by the principle of simultaneous execution when forming a knockout blow. All movements that make up a powerful blow, plus the concentration of physical and mental strength at the moment of striking, must occur and end simultaneously.

The power of a blow depends not only on the force put into it, but also on the direction. To shock the enemy as much as possible, you need to strike so that the sum of all vectors is the maximum possible, and so that this sum, which is also a vector, is directed in the direction of the blow. A vector is characterized by the magnitude of the force and its direction.

When applying the agreed direct blow hand, the resulting force will be in the same direction as the blow. If you strike forward with your hand, and at the same time take a step back, then the strike will lose a lot of its power, since the resultant in this case is the sum of two vectors that are directed in opposite directions: one forward and the other back.

Direction when striking is of utmost importance in increasing power.

Remembering the direction when striking, you must adhere to the following principles:

1. perform strikes in such a combination that one strike naturally leads to the next;
2. avoid dispersing the resulting force by using correct body mechanics;
3. use rotational movements to accelerate your strikes.

When striking, it is necessary to maintain stable balance. Stability = wide base + low center of gravity. Every time you extend your arm forward, your center of gravity changes and you need to compensate by shifting your body. To increase stability, it is necessary to increase the support area (base width) and shift the center of gravity to the bottom. However, if the position is too wide, the fighter loses mobility.

Speed ​​is the second component of a powerful blow. Speed ​​can provide both punching power and a strategic advantage that allows you to avoid your opponent's blows and hit them with more punches. Thanks to your speed, you will be able to withstand opponents that are superior in height and weight to you. Speed ​​can dramatically increase the effectiveness of any strike or action, especially when you are at the peak of your physical fitness. To implement a powerful blow, the hand must move towards the target with increasing speed, that is, acceleration, and not at a constant speed. To accelerate the striking weapon, use rotational movements of the hips, shoulder girdle, and arm.

Any blow must be delivered exactly to the target. The accuracy of any movement is a direct result of its correct execution. An accurately executed strike requires less energy, is carried out faster and is more powerful. The result of a accurately executed strike is its maximum effectiveness.

Another important component of a powerful, effective punch is relaxation and concentration. Before your fist makes contact with the target, your hand should be completely relaxed. When delivering a blow, the relaxed hand rushes towards the target, and at the moment of contact the fist is compressed (concentrated) as much as possible, which corresponds to the maximum application of force. After the blow, the hand relaxes again and quickly returns back in the direction of the blow. A sharp return of the hand increases the force of the blow due to the short time of contact with the target. In the relaxation phase, the delivery of the blow is the fastest and most economical. In the concentration phase, the blow has maximum power. The return phase maintains the attack vector, increasing the resulting force.

1. A.G. Kharlampiev believed that the source of the force and sharpness of the blow lies in the rotational movement of the body with the center of gravity moving from one leg to the other. And this is precisely the source of the centrifugal force of all types of impact. (Kharlampiev A., Gradopolov K., Perelman M. Boxing techniques, FiS, 1937)

2. Denisov B.S. ("Boxing", FiS, 1949, p. 36) indicates that the hand in a blow generally plays the last role. When hitting, a throw of the entire body's mass in the direction of impact is used.

3-a) G.O. Jerayan argued that the entire body weight cannot be put into impact due to the shock-absorbing effect of the joints. The main thing, in his opinion, is the addition of the speeds of various parts of the body (foot, ankle, calves, thigh, pelvis, shoulder girdle and arm). (“Improving boxer technique and tactics.” FiS, 1955)

3-b) A right kick with a step forward with the left leg is accompanied by a push of the right leg, which imparts a forward movement to the body, with which a rotational movement is combined, starting with support on the right leg and ending with support on the left. (G.O. Jerayan).

4. In the textbook by K.V. Gradopolov, 1951, the technique of hitting with the right is described in the following way: “The movement of the strike results from the push of the right leg, sending the body forward with a simultaneous rotation of the body from right to left (“twisting”).

5. This is how 3-time European champion and English professional champion Day Dower* describes the technique of a straight left strike. His description coincides with the point of view on the coordination of the movement of direct strikes by B.S. Denisov, described back in 1949.

“The initial speed of the impact is created by the push of the toe of the right foot. At the same time, the speed and force of the impact is increased by transferring the weight of the body forward while simultaneously extending the left leg.

But the contact of the fist with the target should be slightly ahead of the placing of the left foot on the floor, then the weight of the body and all the inertia of its movement are fully invested in the blow. If left leg will get ahead left hand and finds a fulcrum a moment before the fist finds the target, a significant part of the force of the blow will “go to the floor.”

Only the precise synchronization of these movements gives the blow strength, sharpness and accuracy."

6. A.I. Stepanov suggests moving to a straight position (front) when striking with the right hand, while recommending tapping with the toe of the right foot. He considered such a technique necessary: ​​“Only under this condition will the blow be appropriate.”

FINAL PHASE OF FIGHTING POSITION OF THE FIST WHEN PERFORMING A DIRECT IMPACT

Position A is when the fingers point down parallel to the floor.

Position B is when the fingers stand in a column and vertical to the floor.

Position The fist is slightly twisted. The straight punch shown in Position B is applied:

(1) when the enemy is low enough,

(2) when it is necessary to strike upward to a taller opponent to avoid wrist injury hand joint,

(3) when a boxer punches through the opponent's arm,

(4) when the boxer tries to bypass the opponent’s low shoulder with his blow, which serves as a protective device against the blow and is used in the form of a stand. As for the positions themselves and their options, I will say the following:

“Poronation and supination are equally beneficial to the bones and ligaments of the striking hand when striking.”

Scientist anatomist, professor M.F. Ivanitsky

FINAL PHASE OF FIGHTING POSITION OF THE FIST WHEN PERFORMING A SIDE IMPACT

In a side punch (hook), all the same fist positions are maintained (A, B, C). I would like to draw attention to the position of fist B. Based on the biodynamic characteristics of punches in boxing and carefully studying them, many boxing experts have come to the conclusion that position B, especially in side punches, is the toughest, most reliable in terms of injury, and therefore more expedient. 95% of American boxers and that's it Cuban boxers In case of side impacts, it is option B that is used. Until recently, the school Soviet boxing most often used position A.

As for position B in side blows to the head, it is used only when striking a tall opponent from a stance; it is used extremely rarely, since a fight with a tall opponent involves two main actions:

1) Start the attack from the body;

2) Transfer the attack to the head.

Based on these tactical actions, the enemy's height will not play a significant role. So in the future, carrying out an attack on the enemy’s head with side blows on the near and middle distance Position options A and B are quite suitable.

In the figure, the arrows show the dynamics of the transition of the fist from the starting phase to the combat phase due to the rotation of the hand. Combination strikes from below to the body and to the head, which move from the initial position G to the final phase of position B, look more professional when executed. And vice versa, from position B to position D, thereby enhancing the blow with the effect of rotating the fist.

Boxers often use in practice so-called “oblique” blows, both to the body and to the head area. This is a kind of hybrid of a side blow with a blow from below, which is performed with a characteristically lowered elbow and follows an oblique trajectory from below and at the same time from the side upward.

Various modifications fist positions when striking, which are prohibited by the rules of boxing and at the same time are widely used: in professional kickboxing, Thai boxing, in the system martial arts, catch and fights without rules.

Position D clearly shows a blow delivered with the back of the fist, the use of which, like the blow shown in position E, is prohibited by the rules of boxing. Although in other types of martial arts these blows are widely used and have their own specificity:

Position D:

a typical circular "swing", prohibited in boxing;

"uraken" kick used in karate. According to the classification of blows in karate, this blow is “slashing”;

a backhand spinning kick in professional kickboxing, which has its own unusual technique and is very effective!

Position E clearly demonstrates to us a blow delivered with the edge of a fist.

The hammer blow (tetsui) used in karate. In the classification of karate blows, this blow is a “cutting” blow.

Backfist kick in kickboxing. As we can see, all these strikes are quite diverse and specific and successfully find their usefulness in other types of martial arts that I listed above.

* In position E, the stroke indicates the striking part of the “hammer” fist (Author’s note)

Theme four "His Majesty Knockout!" a number of important factors that determine success when delivering a “signature” knockout blow

1. "TIME TRAP"

The boxer himself, when delivering his decisive blow, experiences the feeling of a “fisherman” at the moment when he hooks a fish that has been leading the float for a long time. This comparison best emphasizes the very term “getting to the right time.”

There's a lot to think about here. I have seen boxers at competitions who do not have a high punching speed and do not have enormous physical strength, and yet they won most of their victories ahead of schedule. Their secret was this: all of them, instead of what was missing, had another, no less valuable quality: they could surprisingly accurately choose the time to deliver their “crown blow”, and yet such a moment in battle can be presented 1, 2, 3 times for the entire battle or not be provided at all. So, being able to take advantage of such a moment and realize your strike is the case when we say “got it on time.” Plus, the boxer’s ability is either:

1) deliver a lead strike (cross);

2) the ability to reveal an opponent and take advantage of it;

3) the ability to call the enemy on oneself in order to carry out a counter strike;

4) and the main thing is to strike it from your favorite distance at the very time when your opponent is not expecting it at all.

All this has to be done in a few fractions of a second and be able to instantly move from the most relaxed state to the most rigid one, which determines the “emphasis” of the blow in the final phase. Hence the concept of “rigidity” in impact. This is exactly what I have repeatedly witnessed, when a boxer is too slow, his blow is delayed, so much so that all the fans and spectators who are far from experienced in boxing see it, as if in slow motion, and yet this blow led to a severe knockout. But most often we are used to seeing that a knockout blow is barely noticeable. An inexperienced viewer cannot even understand what is going on. He sees the fight and sees the opponent fall. Here we see the opposite, and when a knockout occurs from a “drawn out” blow, it means the athlete has this quality of “getting it on time.”

The very phenomenon of a “prolonged” blow is a purely natural feature of a given person, and if a boxer with this “prolongedness” does not hit it on time, then this is more a disadvantage than an advantage.

In turn, I note that from the outside it looks unusual: there is a “heavy hand” effect. Once again I want to make a reservation: no one specifically trains this method; it is, in its own way, a purely natural feature.

As an example, it is appropriate to cite the Olympic champion in Munich V. Lemeshev, who finished all fights by knockout, could always accurately choose the time for his blow and deliver it, in addition, with great speed, ahead and “towards.”

At the same time, almost no one pays attention to the strong blows received by athletes in battle. In this regard, it seems important that a boxer who has received a knockdown and a strong blow to the head should carry out the following set of activities on non-fight days:

· limited liquid intake, categorically excluded the intake of all types of beer;

· in the coming hours Fresh air;

· normalized stool;

· from medications: took glucose (10-20%) up to 150 g per day (glucose can be replaced with honey, a teaspoon 3 times a day

day), vitamin C - up to 800 mg per day;

· took a solution of eleutherococcus 20-25 drops 2 times a day;

· took tablets of rutin, potassium orotate or panangin, for headaches amidopyrine with analgin (take in individual

dosages), nootropil.

COUNTER STRIKES

Most of the punches that lead to knockouts are counter punches. The exception is blows that are delivered to the body (a blow to the liver, spleen, solar plexus and under the heart*). We will consider them a little later, since the effect of blows delivered to these attack zones is determined by slightly different processes in the body of the recipient.

Let me start with the dangers of a “counter blow missed in the head”:

a) the speed of the strike doubles due to the speed of the attacker;

b) the very moment of surprise of the blow in relation to the attacker, as a rule, the attacking boxer does not see it;

c) the opponent misses it, being in a more relaxed physical and mental state, since he is entirely in speed mode, concentrating all his attention on his attack;

d) as a rule, a “counter” strike occurs at the most inopportune moment for the attacker and is extremely fast and accurate.

At the moment of throwing his punch, the boxer is least ready to receive a blow from his opponent. He is the least careful, since all his attention in general, and his strength, is focused on his personal attack. Given the speed with which he carries out his punch, he himself often becomes a victim and easy prey for a more experienced opponent, who, in turn, boxes in a “counter” counterattacking manner.

As a result of the above, often the “punching” boxer “falls” and ends up “on the floor”. As boxing practice shows, the most severe knockouts occur as a result of missed “counter” blows to the head, when the attacker does not see the blow itself and misses it, carried forward by his attack, while at the same time at the proper speed.

It is not for nothing, apparently, that there is a proverb among boxers: “The one who hits, the one who falls.” There is undoubtedly some truth in this.

It remains to be assumed that at the moment the attacker strikes and mobilizes all forces in the attack, the process of mental relaxation proceeds in inverse proportion to the technical effort and leads to a weakening of the protective forces of the brain.

Using everyday terminology, I will say that when we see the effect of a counter blow at competitions, we always get the impression that the boxer in his attack seemed to “run into” the blow. This is the great danger and effectiveness of counter punches in boxing, which in most cases lead the athlete to a knockout.

3. "EXPLOSIVE FORCE"

Boxing professor V.I. Filimonov and associate professor, candidate of pedagogical sciences, coach Z.M. Khusyainov, as a result of numerous studies, found that knockout boxers have lower weight categories power characteristics are much higher than those of gamers and pacers, who are 2-3 orders of magnitude higher in weight.

An interesting fact: only “knockout” boxers push a barbell heavier than their own weight (bench press), and they have less time to achieve the maximum developed effort when performing a single blow. This means that knockouts have more high level development of explosive abilities of the muscles of the arms and legs in comparison with “players” and “pacers”.

Based on an experiment conducted by Professor V.I. Filimonov in 1983, in which 120 (!) boxers participated, the following conclusion follows.

A) Explosive impulse and speed-strength abilities of the leg muscles are an important factor in the effectiveness of a “knockout” blow.

B) It is known that the basis of boxing strikes is the following sequence of movements:

1. push-off leg extension;

2. rotational movement of the body;

3. movement of the hand towards the target.

Violation of this sequence of movements does not make it possible to further increase the speed-power characteristics of the blow.

For boxers of various technical and tactical types, the force of the blow is determined by the different contributions of body parts to the striking movement and depends on:

a) extension movement of the arm for “knockouts” by 24.05%, for “players” by 25.43%, for “tempo players” by 25.72%;

b) rotational-translational movement of the body for “knockouts” by 37.30%, for “players” by 41.76%, for “tempo players” by 41.73%.

c) extension movement of the leg for “knockouts” by 38.65%, for “players” by 32.81%, for “tempo players” by 32.55%.

It can be assumed that knockout boxers have the most rational coordination of movements of the arms, legs and torso, which manifests itself in higher values power characteristics blow.

Noteworthy is the fact that the degree of contribution of the leg muscles to the striking movement among “knockouts” is the largest (38.65%) and corresponds to a similar indicator in the group of masters of sports. This once again confirms the need to improve the speed and strength characteristics of boxers’ legs.

In the group of “knockouts” and in the group of masters of sports, there are higher values ​​of the maximum force of the blow, as well as higher indicators of the impact impulse, which confirms the above that the boxers of these groups have the most rational form of using coordination elements in the striking movement. As push-off extension of the leg, rotational-translational movement of the torso, and extension movement of the arm are included in the striking movement, the maximum impact force consistently increases and the time to achieve maximum force decreases. Thus, with the rational inclusion of body links and impact movement, with an increase in the “impact mass”, the effectiveness of the impact also increases.

To identify the degree of participation of the arms and legs in the striking movement and their influence on the quality of the boxing punch, in a special study, the speed and strength indicators of the arms and legs, as well as the magnitude of the maximum force during a direct right punch, were recorded in 18 qualified boxers. The indicators of the arms and legs were recorded on a universal dynamographic stand developed by Yu.V. Verkhoshansky (1979).

As a result of the correlation analysis of the obtained data, a significant relationship was discovered between various speed-strength indicators of the arms and legs and the characteristics of the boxer's strike.

As the author, I beg to differ with concept No. 3 “Explosive leg power” for a number of reasons.

1) Often, beginners also hit because they do not know how to use their leg technique properly.

2) I have seen blows when the boxer was practically torn off the floor.

3) People who are far from sports beat very hard on fist walls (street) with a weight of 50-60 kg, and it’s not that they could have any idea about the explosive power of the back leg, but they didn’t even have an idea about an elementary stance and striking movements in boxing

4. I've known boxers who spent a year developing explosive leg abilities and ended up not hitting.

5. I am more inclined to assume that we are dealing more with the natural ability of some people to somehow accumulate and concentrate their blow at the right moment. And most likely, in my deep conviction, this “factor” is more mental than physical strength, since it carries more volitional coloring than physical!!!

To prove this, I invite you to recall cases when an experienced boxer was given a blow by an entire team of trainers over a number of years. But he never hits. And at the same time, there are newcomers who only went to the section as young men (14-15 years old) for four months and “beat”, although the coach has practically not yet had time to pay them due attention, no one has worked with them individually.

I am firmly convinced that His Majesty Impact is rather a natural talent of a person. And just as a coach, I feel that a student either has a kick or doesn’t. If it exists, the coach needs to pay attention to it in time and comprehensively equip it technically. If it is not there, then help the athlete develop it to certain limits of possibility, where the concept b3 “Explosive leg strength” can come in handy.

4. THE EFFECT OF "HARDNESS" IN IMPACT

The maximum rigidity in an athlete's blow is determined by the speed of transition from the starting state, when the boxer is as relaxed as possible, to the finishing point, when the athlete is as tense as possible, in the presence of such decisive factors as:

a) Correct balancing of body weight and timely and rapid displacement of the entire body weight in the direction of impact.

b) Correct “academic” construction of the skeleton and muscle groups of the body when performing a strike, based on the biomechanical processes accompanying the boxer’s strike.

c) Fist compression ratio (measurements on a strength meter, expanders).

d) Correct execution of the sequence of investing all parts of the body into the impact movement, starting with the lower extremities.

e) The speed with which the blow is struck.

e) The moment the blow passes the target.

g) The moment of surprise of application (suddenness). The effect of a “hard” blow is a rather relative concept, and its specificity is felt by the person himself. The same blow may seem “hard” and “not hard.” The moment at which you applied it is important! The same blow of the same strength and speed may not cause a knockout in the opponent at the moment when you deliver it at the moment of your attack. The enemy "holds" him. At the same distance, this blow (even if its strength is reduced), carried out “towards”, can also lay down the “bull”. What's the matter?

I've seen punches that send boxers crashing to the floor like balls. I saw the most powerful blows, from which the skin on the face bursts, protective masks fly off the head, and mouth guards fly out of the mouth. But there is no knockout. When measured on a dynamometer, efficiency speed and strength even exceed all the indicators required for a knockout!

It was noticed that precisely when receiving a knockout blow, athletes do not have time to see this blow. Therefore, because of its unexpectedness, it causes shock and loss of consciousness, fainting.

This means that the concept of the severity of the blow itself includes the coefficient of its surprise. Because of this conclusion, we begin to understand why knockout artists always prefer to “disguise” their “signature” punch. Yes, all in order to give it the effect of surprise, and therefore toughness!

Touching on this delicate topic, I always remember the words of my first coaches V.A. Grachev and B.I. Simakhin: “A knockout is, for the most part, a missed counter blow. For a knockout, the strength of an 8-year-old child is enough, the main thing is that the blow is:

b) counter;

c) unexpected;

d) the correct place and time for applying it (distance);

e) and the main thing is that the enemy does not see him!!! (suddenness)."

I have already spoken about the decisive factors of a knockout blow under points a), b), d), e) and m) earlier. Let's look at points c) and e).

Point c): The “hardness” of the blow itself depends on the degree of compression of the fist. Therefore, when the hand touches the target, the fist in the glove should be clenched as much as possible! To enhance this effect, boxers must develop their hands. There are many devices for this (expanders, strength meters, tires, balls) that develop and enhance the degree of compression of the fist.

Point e): Many boxers make the mistake of throwing a punch directly at the target. If the blow ends on the “point” of the training paw, on the skin of the wall cushion and on the front wall of the punching bag, then at the very finish it is already slowing down its speed! Can you imagine?

The hardness of a blow is determined by “punching” boxers precisely by the fact that the blow pierces the target, passing through its “core” right through. This is the only way I teach my students to finish the “path” of the strike on the back wall of the bag, as if passing through its center.

Strikes to the paws should be aimed behind the paw, passing through the “point” on the paw, and end behind it at a distance of 12-20 cm. You just need to make sure that the boxer:

a) did not “push” instead of hit;

c) when performing a strike on the paws, maintain speed and accuracy! In addition to everything, I want to note that a knockout blow is completely independent of body weight: there is a lot of evidence for this. There are many experienced heavyweights who are not knockouts and, at the same time, a number of lightweights and middleweights who, in their fighting style, were typical knockouts: Boris Kuznetsov, A. Kamnev, S. Stepashkin, V. Rybakov, F. Petukhov, V. Lemeshev, V. Savchenko, Oleg Korotaev in the first place, and many others.

The impact rather depends on:

a) Basic construction of a rigid structure of a person in setting up a strike (classical, academic);

b) The ability to disguise it;

c) The degree of its speed, accuracy, surprise and rigidity (expression in the blow) and its explosive impulse.

To make what I said more convincing, I will cite excerpts from the books of G.O. Dzherayan and K.V. Gradopolov.

“The coach ensured that the boxer’s punching arm began to move along with the rotation of the body and was ahead of this rotation at the end of the blow (the moment of expression in the blow), so that the blow came from the shoulder and elbow along with the shoulder, so that the elbow and fist moved in the same plane or, as master of sports V. Chudinov figuratively says, for a boxer to “feel his elbow in his fist.”

“There is a special question about a separate, favorite, “crown” technique that some boxers use. They are quite acceptable. But if the same technique is constantly repeated, it ceases to be dangerous for the opponent.” “This means that if a boxer has a favorite technique, he must skillfully prepare the situation in order to be able to disguise this technique from the enemy in battle. The most effective in this case are threats, feints and blows of a nature other than the signature one.

“The straight right punch is the most powerful, which in most cases causes “grogging” and falls to the floor. A tournament boxer must master this effective weapon perfectly. Suddenness, accuracy and sharpness are the main qualities of the right punch.”

“To make the blow hard and dry, clench your fist at the very last moment before it touches the target... Try to use your signature blow as a counter, this will enhance its power.”

“The blow should not end the moment the fist touches the target, but should continue its movement, as if you want to pierce your opponent through.”

“Of course, a boxer needs “dynamite” in his gloves, but the main thing is improvisation, when a fight makes boxing an art.”

“The blow depends mainly on where, from what place you launch it. The place you occupy in relation to the enemy, and the time of striking are the main things A.G. Kharlampiev.

5. "SENSORY-MOTOR RESPONSE. MOTOR RESPONSE OF A BOXER TO THE APPEARANCE OF AN EXTERNAL STIMULUS"

In the high-speed execution of a strike, an important role is played by how the boxer reacts to the appearance of an external stimulus (sound, signal,

the light on the dynamometer lights up before the impact is performed). The sensory-motor reaction is divided into two components: sensory and

motor reaction.

The sensory reaction is genetically inherent in almost all people in the same way. The essence of this reaction lies in the reflex perception and response to the stimulus of the brain and spinal cord. It has a purely natural character and is difficult to train. Fluctuations in the limits of reflex perception of sensory response to a stimulus in people are insignificant.

A motor reaction is a motor reaction that, by means of a signal from the brain, through nerve fibers, transmits a motor reflex to the muscles of the body, which subsequently activates the shock mechanism of the human body.

The motor reaction is trained, and the coefficient of its increase in youth boxers and highly qualified boxers is very different. By developing a motor reaction special training, where the reactive speed indicators significantly increase when boxers perform strikes, it is possible to increase the speed of execution of strikes and striking at the right moment “getting it on time”.

6. "PLANNED STRIKE"

Some boxers train their “signature” punch after thoroughly studying their future opponent by watching his fights or film materials. After successful reconnaissance in the 1st round of the battle, they find the right option to apply it. As a result of this, we see that when the fight is already almost lost in 2 rounds and the boxer should already become the winner, suddenly what we call a “knockout” occurs.

Such high-class boxers as E. Hollifield and Julio Cesar Chavez are capable and often plan their blows. Knowing in advance in which round, where and how and with what feint to “catch” the opponent so that he opens up in order to deliver his decisive accented blow.

All this speaks of the great skill and high qualifications of these boxers. As examples, I will give our boxers who often chose such tactics in competitions: Master of Sports A. Leshchenko, Master of Sports F. Petukhov.

7. "BODY KNOCKOUTS"

Strong blows to the body, they weaken the opponent, stop breathing, disrupt the heart rhythm, incapacitate the boxer and often

lead to a complete inability to continue the fight (knockout).

a) Impact to the liver area: Due to the fact that the liver is a human hematopoietic organ, impacts to the liver area cause: prolonged spasm, respiratory arrest, circulatory disorders and lead to the athlete fainting.

b) Impact to the solar plexus area: The solar plexus area is a huge nerve center. A blow to it leads to short-term shock, cessation of breathing and the inability to continue the fight.

c) A blow to the spleen area: gives the same effect as a blow to the liver area, since the spleen serves as a blood exchange organ in the athlete’s body.

d) A blow to the heart area (under the heart): causes cardiac arrhythmia, disrupts the boxer's cardiac rhythm, causes respiratory arrest, leads to cardiac spasm and can cause cardiac arrest. Based on this, a boxer should under no circumstances neglect the technique of protecting himself from body blows.

8. THE ATHLETE HAS NO FEAR OF MISSING A STRONG KICK. THE IMPORTANCE OF THE WILLED QUALITIES OF A FIGHTER IN THE RING. FACTOR OF PSYCHOLOGICAL STABILITY"

If a boxer is afraid of his formidable opponent in advance and is not confident enough in himself before the fight, then this increases the risk of being knocked out in the fight. Those who are confident and enter the ring as a “warrior” can sometimes withstand the hardest blows.

There is a unique ability of individual boxers - this is the phenomenal ability to absorb blows flying at them due to

relaxation of the neck muscles. You have to be able to do this, and this skill is not given to everyone. Such boxers are: Rocky, Marciano, Nikolai Korolev, Evander Hollifield, George Foreman. Thanks to the huge physical strength and with their ability, they were able to withstand phenomenally severe blows to the head, which did not cause tangible harm. Here's how Don Cockell, 3-time English pro champion, describes R. Marciano:

“Marciano fought any type of fight “despising” defense and went straight through like a tank. For 99 out of 100 boxers, imitating Rocky’s style would be suicide. He misses almost every blow aimed at him, having one goal in front of him: to get to the jaw of the opponent and crush it with a powerful blow. Rocky is a rare and original phenomenon in boxing, his blow had extraordinary force, and the pace that he imposed was like a hurricane that did not subside for a minute. I want to warn anyone who decides to imitate his style you you will be broken into component parts, and it is absolutely unreasonable to consider your chin as a means of protection.”

“More than once I have seen young boxers who frantically guarded their jaw even before the gong hit. I immediately saw that he had already lost his fight without even starting it.” I think the whole point is that in training they avoid strong fighters as their sparring partners. But you need to bring the training closer to a real fight and remember: “More sweat, less blood.”

“All boxers are nervous to varying degrees before a fight, but the whole difference is that a boxer who was nervous outwardly often, as a result of this, concentrates, “tunes in” to the fight and his forces are aimed at winning, while a boxer who is afraid “burns.” “, he “burns” himself from the inside and enters the ring devastated.”

In conclusion of this interesting section of my topic, I would like to quote the words of two more prominent boxing authorities: the trainer of the professional world champion Mike Tyson and the trainer Olympic champion Vyacheslav Lemeshev and master of sports V. Kireev.

"... Boxing is a sport of self-control. You must understand the nature of fear so that you can control it. Fear is like fire. You must make it work for you: it will warm you in the cold, you can cook food with it when you are hungry, it will light your way in the dark and release energy. But if you let it out of control, it can hurt, even kill you... Fear is a friend of exceptional people "*.

Casa d'Amato

“... You can teach a person to move, teach a person both the technique and tactics of boxing, but if courage and character are not genetically inherent in him, then no coach will put this into him.”

L-M.Segalovich, Honored Coach of the USSR

"... People who have chosen a sport like boxing for themselves must remember that boxing requires complete dedication of physical and mental strength. They must have all the necessary qualities of a fighter, such as: the will to win, composure, mental balance, determination and, most importantly, the character of the fighter. There are “natural fighters” for whom boxing is relatively easy, and their first victories are also easy, but not all of them become champions and reach the highest podiums. Despite their natural talent, they either do not love boxing, or they do not have enough endurance and patience, since boxing requires enormous dedication and discipline. Contrary to them, there is another category of “made” boxers who, unlike the first ones, have achieved highest results thanks to work, perseverance, patience, enormous dedication and fanatical love and devotion to this wonderful sport."

* Steinbach V. The Last Round, M.: FiS, 1990.

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15. Filimonov V.I. Physical training. M.: MGRI, 1990.

16. Khusyainov Z.M. Knockout punch training for highly qualified boxers. M.: MPEI, 1995.

1. Butler F., Wally T. Legacy of Champions. M.: FBSBR, 1992.

2. Gradopolov K.V. Memoirs of a boxer. M.: FiS, 1972.

3. Jerayan G.O. Improving boxer technique and tactics. M.: FiS, 1955.

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6. Rakhtanov I. Years of study. M.: FiS, 1958.

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8. Supov B.P., Khudadov N.A. Boxing. Yearbook. M.: FiS, 1983.

9. Sviridov G. Jackson remains in Russia. M.: FiS, 1964.

10. Filimonov V.I. Boxer physical training. M.: MGRI. 1990.

11. Filimonov V.I. Physical education and sports improvement in higher school M.: MGGA, 1990.

12. Khusyaynov Z.M., Garakyan A.I. Biodynamics of shock movements in boxing M.: MVTU, 1990.

13. Khusyainov Z.M. Knockout punch training for highly qualified boxers. M.: MPEI, 1995.

14. Steinbach V. Last round. M.: FiS, 1990.

15. Shiryaev A.G. Boxing. Yearbook. M.: FiS, 1985.

16. Shanenkov YM. Boxing. Yearbook. M.: FiS, 1982. Kamaletdinov P.P.

According to V.M. Klevenko (1968), the most significant changes in increasing the strength and speed of impacts were achieved by exercises with dismembered weights. It was previously established that when striking, the muscles of the legs, torso and arms are involved. In this regard, exercises with weights for athletes were selected in such a way that they contributed to the development of the listed muscle groups, each separately. Therefore, to develop the leg muscles involved in push-off extension in boxers, exercises with a barbell on the shoulders were used - half-squats and “step-ups”. To develop the muscles of the torso that perform rotational-translational movements, rotations of the body with a bar on the shoulders were used. In order to develop the muscles of the arms performing the extension movement, the bench press exercise was used.

As a result of many years of research (1980-95), at the pre-competition stage of preparation, a method of training boxers was developed and widely used, including exercises with a barbell and a wall pad, combining the principle of dynamic compliance with the use of exercises of a dismembered nature.

For this purpose, exercises with a barbell and a wall pad were used in the training of boxers. For 30 days, the athletes trained according to the following scheme:

1. Three times a week (Monday, Wednesday and Friday) after a 15-minute warm-up, exercises were performed with a wall pillow, on which “crown” blows were applied for 10 rounds. The pace of the strikes is 3 seconds, one strike. In total, 500-600 blows were delivered during the training (50-60 blows for 1 round). The blows were performed with the installation as strong as possible. The rest between rounds lasted 1 minute.

2. On Tuesday, Thursday and Saturday, training was carried out with a barbell, which included the following exercises:

a) half squats (spreads) with a barbell on the shoulders, the weight of the barbell is 70% of the athlete’s own weight. Half-squats, followed by straightening the legs and stepping onto the toes, were asked to be performed by athletes in series (5 series), 20 repetitions each. The rest between series was 1-2 minutes.

b) turns of the body with a bar on the shoulders were performed in series (5 series), 20 repetitions in each series. The weight of the barbell was in the range of 15-20 kg. depending on the weight category of the athlete (a 15 kg bar was used by athletes up to 71 kg, and over 71 kg - a bar weighing 20 kg). Rest between series 1-2 minutes.

c) bench press was performed in 5 series. In each series there was a maximum number of lifts (to failure"). After warming up with light weights, athletes performed: 1st series with 70% weight of maximum weight barbell raised by a boxer; 2nd series - from 75%; 3rd series - from 80%; 4th series - with 85% and 5th series - with 90% weight. Rest between series 1-2 minutes.

The duration of the workout with a barbell lasted 60-80 minutes, while the heart rate was in the range of 140-160 beats/min. The rest between series was filled with relaxation exercises or simulating blows.

After completing the above training program all boxers had poor amplitude in both striking and defensive movements. In addition, almost all boxers, in their subjective assessments, note that striking movements after training with a barbell began to be performed with great power, and the speed of movements decreased significantly. At the same time, the experiment participants testify that their striking movements have become more united and coordinated. However, many boxers remained dissatisfied due to the acquisition of new sensations after using barbell exercises in their training. Therefore, before exercising with a barbell, it is necessary to explain to participants in the experiment that these sensations are temporary and will stop 15-18 days after completing the weight training program.

Our studies have established that subjective sensations of reaction speed, ease of movement and speed of striking reappear 18-20 days after stopping exercises with a barbell. It has been experimentally proven that on day 21 all study participants experienced a significant increase in all special speed-power indicators of impacts. In this regard, the use of exercises with a barbell in the educational and training process of boxers must be stopped 18-20 days before the start of the competition, and during this period it is advisable to pay more attention to improving the technical and tactical skills and special endurance of athletes.

Taking into account the above, a scientifically based methodology is proposed for the formation of a rational technique of striking movements in a boxer, with the simultaneous development of their speed and strength qualities at various stages of preparation.

Increasing the efficiency of striking movements is achieved through exercises with weights, which have been tested in practice with both youth boxers and adult athletes. In addition, we have developed a system for using weights (Table 1) for athletes of various weight categories and ages.

BARBELL
Complex No. 1

1. Half squats with a barbell on the shoulders, followed by straightening the legs and stepping onto the toes.

2. Rotations of the torso with the bar on the shoulders.

3. Push the bar from the chest from the front stand.

Complex No. 2

1.Step-up with a barbell on the shoulders.

2. Rotations of the torso with hands holding a vertical bar, one end of which is fixed to the floor.

3. Pushes a vertically standing bar from a fighting stance with the left and right hands.

Complex No. 3

1.Multiple jumps with a barbell on the shoulders.

2. Bend the torso forward.

3. Bench press.

Weights for boxers of various weight categories and ages

Table 1

Medicine balls, cannonballs

Complex No. 1

1. Jerks medicine ball left (right) hand from a sitting position.

2. Push the medicine ball with a rotational movement of the torso and an extension movement of the arm from a sitting position.

3. Medicine ball pushes from a boxing stance with accentuated extension of the rear leg.

Complex No. 2

1. Throwing the ball up from a half-squat position, followed by straightening the legs.

2. Torso turns with the ball in your hands (arms parallel to the floor).

3. Push the ball with both hands from the chest.

Dumbbells

Complex No. 1

1. Delivering direct (side, bottom) strikes with dumbbells in hands from a fighting stance position.

2. Applying direct (side, bottom) blows with dumbbells in hands from a sitting position on a bench due to the rotational movement of the torso and the extension movement of the arm.

3. Delivering direct (side, bottom) blows from a sitting position on a bench due to the extension movement of the arm.

Complex No. 2

1. Jumping up from a half-squat position with dumbbells in your hands.

2. Rotations of the torso with arms spread to the side, holding dumbbells.

3. Extension and flexion in elbow joint hands with dumbbells.

Each described set of exercises with weights involves sessions lasting 40 minutes or more. up to 1 hour 20 minutes, the intensity is moderate, and the pulse ranges from 140 to 160 beats/min. Exercises with weights must be performed in series of 5 to 6, with 10-12 repetitions in each series; the rest pause between series depends on the athlete’s recovery and lasts from 2 to 5 minutes, filled with relaxation exercises and application fast strikes by air. It is important to control the correctness of striking, as well as perform self-massage during the rest period of the muscles that bear the main load.

All exercises with weights are performed with the task of performing the movement as strongly and quickly as possible.

After completing a set of exercises with weights, it is advisable to practice “signature” blows on boxing equipment for 3-5 rounds, while paying attention to the technique of their implementation.

Taking into account the construction features training process in boxing, it is necessary to differentiate the means strength training at the general preparatory and special preparatory stages. At the general preparatory stage of training boxers, sets of exercises with a barbell should be more widely included in training sessions 1-3, which will contribute to the development muscle strength, participating in the shock movement. At a specially prepared stage, it is advisable to use various options impact method and training devices as more effective means training to improve the effectiveness of a boxer's punches.

X Usyainov Z.M. Moscow State University for the Humanities

Boxing school. Front stand. Slopes, dives, blows from below, side and direct blows.

As already mentioned in the previous chapter, a boxing stance is a purely individual component and depends both on the physiological characteristics of the athlete and on his personal fighting style. The stand can be higher, lower, closed or open. Right-sided or left-sided, depending on whether you are left-handed or right-handed, and maybe even completely frontal.

It makes sense to start training in the “school of boxing” in the front stance. This way, new material will be easier for students to assimilate, and the symmetrical arrangement of body parts will significantly reduce the time required to understand how various points of the body should behave when performing a particular technique. In the future, you will definitely need to learn how to stand and move in a “diagonal” stance (right-sided or left-sided), and a separate training will be devoted to this. It is necessary to analyze the position of key parts of the body in the extreme phases (initial and final) base hits and basic protective premiums. To begin with, in a static position, then in motion (at the speed at which the student can reproduce the given movement as correctly as possible). It should be noted that the work of the legs, pelvis, and torso is very similar when performing most technical elements (both protective and and when striking) and thereby emphasize the importance of correct execution.

Of course, first you need to disassemble the stand itself (let me remind you that we are talking about the front stand for now).

Be sure to achieve maximum comfort and stability. The center of gravity is on the toes, the legs are charged and ready for action (for any action at any time).

You should immediately pay attention to the width of the rack. The wider a boxer's legs are, the more stable he is in position. The hardness and density of the impact directly depends on this. Also being in more wide stance It’s easier to group and crouch, which means performing defensive techniques.

It must be remembered that a boxer is “fed by his legs”, i.e. he must be able to move a lot. Therefore, on the one hand, the width of the stand should be sufficient for good stability, but on the other hand, it should not be inconvenient (too wide) for movement.

Let's look at the work of key parts of the body during strikes.

First, let's remember the components that determine the physical meaning of force. This is mass times speed. Arm strength alone is not enough to perform a good accented strike, to put it mildly. Therefore, a boxer must be able to put his body weight into the punch. To do this we will use the following exercises:

Direct hits

Starting position for performing the exercise: frontal stand, legs slightly wider than shoulders, feet parallel, arms lowered and palms pressed to inside hips (left hand to left leg, right to right). Task: imitate a forward shoulder strike at an imaginary target directly in front of you.

This technical action cannot be performed without rotating the body (almost 90 degrees). Rotation of the body means the work of not only the shoulder girdle, but also the entire body. It is very important that the boxer’s legs and pelvis are included in the work. Our task is to give the strike an element of ballistics. The fist should be launched at the target like a projectile, and not solely through the use of the muscles responsible for extending the arm. That's why we chose an exercise in which the hands are practically not involved. During the impact, the athlete’s entire body must turn into a piston pushing out the projectile (arm). And this exercise serves to make the work of this “piston” optimal. The legs play a key role in this exercise. In this case, they are like a “fuse”, since we are talking about ballistics.

The legs must give the first impulse, push out, set in motion the entire mechanism of the athlete’s body. The movement of the legs should be such as to give acceleration to the pelvis. If we practice a blow with our right shoulder, then accordingly the pelvis, and behind it the entire torso, rotates right side forward. In this case, we start the movement with the same (right) leg and turn the heel of the foot in the same direction as the whole body. The toe of the foot should rest firmly on the floor, and the turn is carried out by the heel. The heel should be raised, this will create pressure from the toe into the floor, providing rigidity.

The main function that the turn of the foot carries with it is the rotation of the pelvis, and with it the entire torso. Accordingly, the foot must be expanded as much as the pelvis needs to be expanded.

In this case, the foot generates an impulse that is transmitted along a chain from the leg to the pelvis and further to the entire torso and shoulder girdle.

In order for this exercise to turn into a full blow, all that remains is to add hands.

Let's change the starting position a little. We are in a frontal stance, but our hands are with fists near our chin, our elbows are pressed to our stomach. The fists are clenched, but the arm muscles are relaxed. Imagine that your fist is a stone, and your hand is a rope on which this stone is tied to your shoulder. We perform exactly the same movement that we did during the exercise with our arms down. Acceleration is transmitted along the chain from the rotation of the leg to the pelvis and torso, pushing the shoulder we need forward by turning forward. If everything is done correctly, the acceleration should be transferred from the shoulder to the hand, and the fist will fly to the target having received the necessary acceleration. It remains to add to this that when delivering a direct blow, the fist must be screwed inward to a horizontal position.

Exercise 2

Side impacts

The starting position is the same as in exercise 1. frontal stance, arms down and pressed to the hips. Task: against an imaginary target directly in front of you, imitate a shoulder strike from the side.

When performing this exercise, absolutely the same parts of the body are involved as in exercise 1. They participate in absolutely the same sequence and perform the same functions.

Due to the rotation and push of the foot, the pelvis, the entire torso and, accordingly, the shoulder girdle rotate. However, the energy imparted to throwing the shoulder forward is now accumulated not towards the target forward, but towards the target from the side.

Having achieved correct execution with your arms down, perform the same exercise with your arms in a fighting position.

When performing a side kick, we try to use the inertia provided by turning the body. We throw our hand towards the target from the side due to the centrifugal force from the rotation of the body. At the moment the fist hits the imaginary target, the pelvis, torso and shoulder girdle should be turned in the direction of impact. It is necessary to ensure that the trajectory of the strike is limited to the line of attack. So that the fist does not fly through an imaginary target more than 10-15 centimeters. Otherwise, the striker will “fail” during the strike.

At the moment of hitting the target with a side blow, the fist can be in a horizontal position or in a vertical position (in boxing this blow is called a “glass”).

A side blow can be applied a little from bottom to top, a little from top to bottom. At the initial stage, it is advisable to learn how to strike absolutely horizontally. In any case, you must carefully ensure that during the impact the position of the forearm clearly coincides with the direction of the impact. Those. the target, fist and elbow must be built in one straight line, which will determine this direction. In this case, we will achieve maximum use of centrifugal force, and the weight of the boxer himself will actually participate in the blow, which is what we achieve, what we strive for.

Exercise 3

Kicks from below

The starting position for practicing low blows is the same as in exercises 1 and 2. Frontal stance, arms lowered and hands pressed to the hips. Task: from this position, you must strike a target imaginary directly in front of you with your shoulder from below. If we take into account that both the target and the shoulder are approximately at the same level (at the same height), and the direction of the blow should still be from bottom to top, to deliver such a blow it is necessary to group the body and legs in such a way that before hitting the target the shoulder first appears below target. It is important to learn how to do this not before the strike, but during the strike. Those. do not take the initial position so that the shoulder is lower, but sit up and group yourself directly in the initial phase of the blow and then spring with your legs in such a way as to push the shoulder up in the direction of the target.

Of course, the striking shoulder is moved slightly forward, although not as amplitude as when delivering direct and lateral blows. And of course, the legs should also participate in this slight rotation of the body.

After performing this exercise correctly, add hands. The meaning is absolutely the same as when practicing direct and side impacts.

The source of energy is the legs, from which the impulse is sequentially transmitted to the pelvis, the entire torso and shoulder. The fist performs the function of a projectile that tends to the target in a given direction. You must be careful not to move your hand down before striking.

When striking from below, the fist will twist outward. For blows to the head (uppercuts) - maximum, for blows to the body a little less. Due to this, blows from below to the head are absolutely vertical (which allows you to penetrate through the opponent’s forearms placed parallel in the defense), and blows from below to the body can be delivered in a direction slightly from the side.

In these three exercises, we examined in sufficient detail the work of all the key points of the boxer’s body when striking. With such sequential work along the chain from leg to hand, an element of ballistics is added to the blow. In the early 80s, Soviet scientists conducted detailed studies of the basis of the biodynamics of an accented blow and it was scientifically proven that the force of a boxer's blow depends 39% on the efforts of the leg muscles, 37% on the efforts of the back muscles and only 24% on the efforts of the arm muscles. (F.A. Leibovich, V.I. Filimonov, 1979; Z.M. Khusainov, 1983)

Thus, it becomes clear that when striking with hands, the forming force component is, first of all, the repulsive extension of the leg and the rotational-translational movement of the torso, and only then the striking movement of the hand towards the target.

Defensive Techniques

So we sorted it out key points the work of all parts of the boxer’s body that are most important for striking. It should be noted that there are a large number of options for delivering a particular blow, but initial stage We haven’t dwelled on the nuances yet and will definitely return to them later. Above, we have only discussed the “base” so far in order to understand the importance of the participation of the entire body of the striker in the strike.

We will also be guided by this for the first acquaintance with defense techniques. There are a huge number of actions with which you can protect yourself from enemy attacks. To begin with, let’s focus on those defense options in which the work of the boxer’s body coincides as closely as possible with the work of the body in the blows that we have already discussed. This means that at the initial stage it will not be anything too complicated for the student and will easily fit into the “first lesson”.

Exercise 4

Dodge is a method of defense, using which one of the boxers, by working with the body, dodges the enemy’s blows and takes a convenient position for a counterattack. (most effective as protection against direct blows to the head and from blows to the head from below).

Starting position for performing the exercise, see exercises 1;2;3. frontal stance, arms down and pressed to the hips.

By turning the legs and pelvis, we turn the torso. Performing this exercise is almost identical to the actions when performing the exercise for practicing direct strikes. In this case, you need to sit down a little and make a slight tilt. Due to this, we move our head a little down and to the side from the line of the intended attack. Having achieved the correct execution of the exercise with lowered arms, we practice the same with the arms in a fighting position. It should be noted that at the extreme point of the slope, the boxer’s chin must be protected on one side by the front shoulder, and on the other by the “back” hand.

It is advisable to perform the exercise with the help of a partner standing opposite and imitating direct blows to the head alternately with the left and right hand at a speed comfortable for learning and intervals between blows. As the exercise progresses, the intervals can be reduced and the speed of the blows increased.

Exercise 5

A dive is a method of defense with which one boxer dodges the opponent’s side or direct blows to the head and takes the most convenient position for a counterattack.

Starting position: legs wider than shoulders, arms lowered and pressed to the inner thighs, the shoulder girdle is turned 90 degrees in relation to the imaginary opponent (the starting position for this exercise corresponds to the position in the final phase when performing a slope), so that the back shoulder , the front shoulder and the imaginary opponent were approximately on the same straight line.

From this position, you need to sit down, while at the bottom, turn your torso (without moving your legs) to the other side so that the back and front shoulders switch places, and stand with the other shoulder forward. Then sit down in the same way and turn in the other direction.

Do this as many times as necessary to achieve repeated correct execution of the exercise. It is preferable to do the exercise with the help of a partner standing opposite and simulating side blows to the head, first slowly, then increasing the speed. The same exercise can be performed using a rope stretched at the level of the student’s chin, sitting down and “emerging” from one side or the other of the rope. Do it first with your hands pressed to your hips, then with your hands in a fighting position.

Just as when practicing slopes, when performing dives it is necessary to ensure that at the extreme points (start and end) the student’s chin is covered by the front shoulder on one side and the “back” hand on the other.

Having learned how to correctly perform slopes, dives and strikes in the front stance, you can move on to practicing these elements in combination with each other. At the initial stage it is not at all necessary to do this with maximum speed, but there certainly should be a certain dynamics in practicing these movements. Next, several combinations will be offered for practice, where already learned defensive techniques will be combined with strikes. It is important to ensure that there are no pauses or stops between strikes and defensive actions. At this stage of training, this (besides technically correct execution) is the most important. Not the strength or sharpness of a single blow, not the speed of a dodge or dive, but precisely the unity of these actions with each other. This is what you need to remember when starting to perform the following exercises.

Practicing combinations

Exercise 6a

A tilt to the right is a right hand strike from below, a tilt to the left is a left strike from below.

For this exercise you will need dumbbells (1-2 kg for adults and 0.5 kg for children). In this case, dumbbells are not needed at all for working out strength or speed characteristics. They should only give the learner the sensation of a foreign object in the hand, which needs to be pushed out with a relaxed hand using the work of the legs and torso. It is advisable to perform the exercise in front of a mirror. It is important to learn to monitor the quality and correctness of the execution of techniques and to be able to visually notice errors pointed out by the coach.

Front stand. Hands at the chin. dumbbell in the right hand, left hand free. The task is to continuously combine two elements - a slide to the right and a blow with the right hand from below. This should be done the number of times necessary for the techniques being practiced to begin to be obtained “automatically”. So that there are no pauses between strikes and dodges. Ensure that the blow becomes a continuation of the slope, and the slope begins immediately after the strike. In this case, the duck serves not only as a defensive action, but also as an action due to which the boxer takes a position ideally convenient for launching his own attack.

During a tilt to the right, the athlete’s center of gravity, as a result of turning the body, is transferred towards the right leg. At the same time, the boxer sits up a little and groups himself. Thus, his right leg turns into a “compressed spring”, ready to open and push the center of gravity in the opposite direction (i.e. towards the left leg). But the transfer of body weight is the necessary component that ensures the participation of the entire mass of the striker in the blow. It is this transfer of the athlete’s body weight that enhances the dynamics of the blow (in this case, a blow with the right hand from below). During the execution of a strike, the center of gravity shifts from the right to the left leg, which, in turn, pushes the body, shifting it along with the slope to the right back to the right leg.

In that simple exercise both legs play the role of “springs”, which continuously shift the boxer’s center of gravity alternately from one to the other. Only with the help of a push with the right leg is a blow struck with the right hand from below, and with the help of a push with the left leg is a deviation to the right made.

At the same time, it is necessary not to forget about the work of the legs and torso, the rotation of the body and everything that was developed in exercises for slopes and strikes from below.

It is very important to monitor (not only when performing this exercise, but always) so that the boxer does not fall to one side. It is necessary to stand confidently on both feet when performing all attacking and defensive techniques. Those. By transferring the center of gravity from one foot to another, we mean a far from complete transfer of body weight. At the most extreme points of strikes and deflections, the boxer's mass should be distributed approximately 60-70 percent on one leg and 30-40 on the other. Otherwise, the hitter will fall through and will not be able to control his stability. While the boxer's legs must be ready to instantly begin moving in any direction at any time. (This is also why in boxing exercises and imitation of blows in the air are very important. A boxer must be able to miss, investing in a blow and without losing confident balance).

This exercise serves to ensure that the student learns to technically correctly do in aggregate what he has already learned to do quite well as a separate element. When practicing this ligament, under no circumstances should you bring your arms and shoulders to maximum fatigue. The student’s shoulders should not be “clogged”, otherwise this exercise will turn into an endurance exercise and there will be no question of any technical correctness. After several (6-10) blows from the right hand, you should transfer the dumbbell to the left hand and repeat the same thing on the other side (tilt to the left - hit with the left) the same number of times. While you are working with weights with your left hand, your right is resting and vice versa. Therefore, in this exercise you can do 2-4 circles of 6-10 repetitions in one approach without rest.

During the period when the technical component is paramount for the student, the rest time between approaches to one or another exercise should be sufficient so that the athlete’s muscles are not overly loaded and stiff; on the other hand, you need to keep yourself “in good shape”, not allowing them to cool down. Optimal time rest – 1 min.

Exercise 6 B

Frontal stance, arms in a fighting position. dumbbells in both the left and right hands.

First approach

Together, without pauses, as during the previous exercise, do two slopes at once, after the second slope, strike from below, do the next two slopes, strike from below again and, without stopping, continue further (slope to the left - slope to the right - strike with the right - tilt to the right - tilt to the left - hit with the left - tilt to the left... etc.) . Let me remind you that in this exercise the unity between all elements is important.

Second approach

Do the same thing, but change the number of slopes and strikes. Perform one dodge and now deliver two strikes in sequence (slipping to the left - left strike - right strike - dodge to the right - right strike, etc.)

Third approach

Do this exercise with different combinations of the number of inclines and strikes (from 1 to 3). (for example, 2 hits - 1 dodge - 1 hit - 3 dodges, etc. as much as your imagination allows). It is important that all movements, both defensive and striking, move from one to another and are not “broken” by pauses.

Performing approaches to this exercise can be limited by time (for example, 40-60 seconds work - 1 minute rest).

Exercise 7 A

Dive to the right - right side kick, dive to the left - left side kick

Front stand, dumbbell in right hand. Task: consistently, continuously imitate a side kick with your right hand to the head, immediately dive to the right and again apply a right side kick. As in the previous exercise, do 6-10 such repetitions, transfer the dumbbell to your left hand and repeat the same with your left hand, diving to the left. Do one set of 3-4 circles of 6-10 repetitions without rest.

Exercise 7 B

Front stand, dumbbells in both hands.

First approach

Alternate two side kicks with one dive (left side-right side-dive to the right-right side-left side-dive to the left... etc.). Do it together, without pauses between performed elements, continuously for 40-60 seconds. Rest before the second approach for 1 minute.

Second approach

Just like in the first approach of this exercise, alternate side kicks and dives, but change the number of dives and punches. Perform one kick and two dives (left side-dive to the left-dive to the right-right side... etc.) Work 40-60 seconds rest 1 minute

Third approach

In this approach, you should alternate between slips, dives, side kicks and blows from below. There is no need to try to do each individual movement as quickly as possible, while not allowing pauses between the elements performed. Try to work as varied as possible by constantly changing the number of attacking and defensive actions from 1 to 3. (for example: two hits, three defensive moves, one hit, one defensive move, etc.) try to vary not only the number -in techniques in combinations, but also use the techniques themselves as varied as possible: alternate dodges with dives, and low blows with side blows. Work 40-60 seconds, 1 minute rest.

After completing exercises to imitate strikes and defense, it is necessary to work on the practical implementation of what was practiced in exercises with imitation. This can be done on projectiles (bags or heavy pears) or with a partner (on paws).

The moves you practice should correspond to what you did during the exercises, but should be as close as possible to what can be used during a real fight.

Combinations can be very different. It is important that they are built from the elements that you have just practiced. Several options will be offered here. It is understood that at this point we have worked quite well four technical methods: Dodge, dive, underhand and side kick. Accordingly, combinations must be made by us precisely from these elements. At the same time, the ligaments practiced must be varied so that the actions performed are stored not only in the head, but also in “muscle memory”.

Ideally, to practice these combinations you have a partner who is ready to hold their paws for you. It is better to start with the simplest combinations and gradually move on to more complex ones.

Bunch 1

Tilt to the right - right hand from below - tilt to the right

We work in the front stance (because we haven’t done another one yet). The partner opposite imitates a direct blow with his left hand to the head, you dodge to the right and in response immediately strike with your right from below, the partner puts his right “paw” under this blow and delivers another left straight, from which you again dodge to the right.

Bundle 2

Right hand from below - slip to the right - right hand from below

You start with a right blow from below, the partner puts his right paw and immediately strikes with his left to the head, you dodge to the right and again strike with your right hand from below, under which the partner again puts his right paw.

Bunch 3

Tilt to the left - left hand from below - tilt to the left

The partner imitates a right straight, you dodge to the left and respond with a left from below, the partner puts his left paw and imitates a right straight, you dodge to the left again.

Bunch 4

low left kick - left dodge - low left punch

you start with a left blow from below, the partner puts his left paw and responds with a straight right, you dodge to the left and hit with your left from below

Bunch 5

Two dodges - one blow from below

The partner imitates two straight left-right strikes, dodge left-right, respond with the left from below, the partner puts his left paw and immediately hits with the right-left, dodge left-right, hit with the right, etc. work continuously, monotonously, without rooting, for as long as possible. It is important that transitions from impact to deflection and from deflection to impact begin to be achieved immediately and clearly.

Bunch 6

One dodge - two hits

The partner imitates one right blow, you dodge to the left and hit back with two left-right blows, the partner puts his paws down and hits one left, etc.

The last two combinations, when performed monotonously and for a long time, precisely due to their simplicity, but at the same time constantly changing hands during strikes and changing the direction of slopes, will force “muscle memory” to come into play.

Bunch 7

Right side – dive to the right – right side

You hit the right side kick, the partner puts his right paw and throws the left side kick, duck away from the blow to the right and hit the right side kick again.

Left side – dive to the left – left side

Bunch 9

Dive to the right – right side – dive to the right

Bunch 10

Dive to the left – left side – dive to the left

Bunch 11

Two side dives - one dive

Continuously alternate combinations of two side blows with different hands, after the second blow, immediately sit up, dive in the opposite direction and deliver the next two blows, starting with the other hand, etc. practice monotonously, for as long as possible, like one long combination

Bunch 12

One side – two dives

Throw a side kick, do a dive, stand up a little, but immediately sit up and make a dive in the opposite direction, at the exit of which you hit a side kick with the other hand, immediately the next two dives and again a side kick, etc.

If it is not possible to resort to the help of a partner, all the listed ligaments can be worked on a bag or a heavy bag. If it is a bag, then you must remember that the blow must hit the target at a right angle, but for a blow “from below to the head” on a bag this is almost impossible. Therefore, when practicing blows from below on the bag, you should do it at a level just above the waist, i.e. practicing body blows. On the contrary, a heavy bag (from 40 kg) is ideal equipment for practicing low blows to the head.

If you have worked out all these connections with the help of a partner, you still need to do it again on the bag.

You should finish this training again by working on equipment (a bag or a pear), but in a little more free form. To do this, it will be enough to transfer to the bag what was done in the “third approach of exercise 6 B” and in the “third approach of exercise 7 B”. This exercise should be performed in set mode, i.e. the approach should be limited by time (round). i.e. 2-3 minutes work - 1 minute rest.

So, the first round you work in free form, dodging and hitting from below. Second round - add dives and side kicks to this. In both cases, the given elements should be used as diversely as possible and at the same time as closely as possible and without pauses. variety must be achieved by constantly changing the number of blows in combinations, the number of defensive techniques, alternating the defenses themselves (slopes or dives), alternating the directions of blows (from below or from the side).

Practicing all the exercises described in workout 1 can take from 1 to 3 sessions, depending on the speed and quality of the material being absorbed.