Here are the 3 steps to help you teach a beginner how to get a good fitness boxing workout. As with teaching most things, it's more effective to demonstrate first, then have your student or class follow along. People learn visually.
Step 1 – Teach your Beginner a boxer's stance
Tell your student or class to stand with their feet side by side, facing ahead – like a soldier standing to attention. Then take the right foot out one step to the right, then step back. Tell students to stand on two tram tracks , not on a tightrope.
Next, tell them to bend their legs a little, and keep their torso side on, reducing target area. Finally get them to get their guard up – fists up near the face. Up on their toes, floating like a butterfly. Now they're ready for their first punch.
Step 2 – Teaching the 2 basic single punches – Jab & Cross
The Left Jab – This is the first basic punch to teach and initiates most combinations. From a boxer's stance get your student to push off the back foot, then look along their extended left arm. Make sure they corkscrew the fist so the palm faces the floor and they clench their fist just before impact.
The Right Cross – is the power punch. Instruct your student to twist their hips as they punch by twisting their right foot, so the toe points to the target. Tell them it's like squishing out a cigarette on the ground. This engages the hip, the core and the legs – creating a more powerful punch and engages muscles that most people want to work.
Step 3 – Teaching Combinations – Punches in Bunches
Now you have taught the basic punches it's time to put them together into combinations or combos. This is where you join 2 or more punches together – and is what will get them much fitter. In a sense, this is what a boxing workout is all about. Here are 4 combos to teach your beginner student or class:
# 1 Left Jab, Right Cross (L, R) – This is often called the one-two. Lead with left, follow with the right.
# 2 Double Left Jab, Right Cross (L, L, R ) – This is the same as above, just double up the Jab. This is an authentic combo that real boxers use. Try to choose combos that are authentic, and avoid combos that don't flow or make sense.
# 3 Left Jab, Right Cross, Left Jab (L, R, L) – Similar to above, except it's one Jab before the Cross and one after. So it's a "one-two-one."
# 4 Left Jab, Right Cross, Left Jab, Right Cross (L, R, L, R) – This one has one more right Cross on the end of it. So it's a 4 punch "one-two-one-two."
I hope this helps.
In your corner,