How to use Visualization and Imagery to teach boxing skills !!
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In previous blogs I discussed, how champion boxers like Rocky Marciano and Muhammad Ali used visualization long before it became a widely recognized process for successful sports performance.
Marciano, undefeated World Heavyweight Champion from 1952-56 was known to spend time directly before his bout in a deep sleep where he would dream about his victory and how it would feel at the end of a contest. Similarly Muhammad Ali, who dreamed from an early age of becoming “The Greatest”, always visualized himself defeating his opponent Ali and drew sketches where he saw himself with his hands raised in victory.
While ordinary mortals like us may not be able to reach the lofty status of these 2 world Heavyweight Champions we can definitely us Visualization to improve our boxing skills and technique whether it be for actual combat, or like for the majority of us, to improve on the physical benefits boxing training can bring to our fitness programs.
In the words of World Champions boxing trainer, Freddie Roach “whether you’re a Hollywood model, fitness enthusiast or competitive boxer you should always aim for perfect technique.”
Imagery to aid Visualization
As the following examples and our video shows, the use of colorful imagery cues can help visualization by adding a descriptive, easily relatable action to describe each punch i.e. Hit through the target, hands in prayer position etc. etc.
So let’s look at the 4 basic boxing punches and how we can use visualization combined with imagery cues to help learn and improve on our punching technique. (NB: You will see most of these cues in our attached YouTube video)
Shape up….
The first task I ask clients to do “Show me how you would shape up and box.”
Most people usually have only a vague idea about how to place their hands from what they have seen in Rocky movies. Very few, even the athletically gifted, have any notion on correct foot work.
Even if knowledge of boxing is only basic, this task prepares your client by creating a visual image of boxing in their minds and the various movements that will be required.
Stance
To emphasize the importance of balance and correct footwork s we start with feet together. I then ask to then do a Charlie Chaplin foot placement on their prominent side i.e. right foot for right handers, left for southpaws followed by a turn on the ball of that foot and a backward step . While Charlie Chaplin may have less relevance for today’s millennials most people can still relate to the famous slay-footed comedian of yesteryear. Further cues can be given to encourage feet to remain in that position so that the back foot is behind and to the side of the front and there is a clear line in between the legs. (Nb This will require regular feedback as it is a unique foot placement not seen in most sports or activities)
Movement –
Knees bent, upper body nice and relaxed and bobbing and swaying “like a cork in the ocean. “
This visual image encourages free flowing movement rather than stiff robotic punches.
Hands –
Starting with “prayer position”, gives most people a common visual image, Additional instruction of eyes open at all times, chin down, elbows protecting the ribs are also included
The Punches
After practicing the movement on its own, facing a mirror if possible, we use focus pads to add tactile sensation to the punches.
The Jab- “Catch a fly and eat it” is a unique cue that encourages quick movements and the importance of keeping your hands up throughout the movement.
Straight right hand- Using the pads “punch a hole through my hand” encourages clients to punch with gusto. Additional cues on generating power via the whole kinetic chain from feet up rather than just upper body add to the effectiveness.
The Hook- Using the whole part whole method of skill teaching we demonstrate the punch then break the skill into parts with the following cues: “wipe your nose with your sleeve” this image emphasizes the correct position of the hands and hook motion , “ bounce off your ribs “ emphasizes correct form to avoid telegraphing the punch followed by “turn your hip” helps emphasize momentum and full use of the body.
Uppercut – in my experience the hardest punch to teach. “Comb your hair” using the uppercut motion in slightly exaggerated fashion, while not perfect, at least gets members on the right track
Concluding the session by using all of these punches in a 1-Jab, 2 straight rights 3- left hook 4 Right uppercuts in a sequence ties all of the punches together and enables your client to get a feel for real boxing movement.
Defensive techniques can be enhanced with imagery like “turtle up”, and “duck and weave. “
These can be added as the client gets more comfortable with the punches and movement patterns required with special emphasis on correct foot work.
Some point to note
In group settings you will encounter people with widely varying skill levels. Patience is required, not all of your clients will be as proficient as Kelly in the video.
It is important to keep in mind that we are not teaching prospective pro boxers or world champions here. While correct technique is always the goal, the movement and benefit of exercise should be our primary focus rather than 100% picture-perfect technique.
Instruction has to be clear and concise, with skills progressing from basic to more complex as the participants become more adept and confident. I generally try not to teach more than a 3-4 punch combination to beginners with an emphasis on fun rather than information overload. This is particularly important for folks with Parkinson’s disease as many have issues with neuromuscular coordination and muscle rigidity.
Working within abilities and limits of an individual’s movement is essential. Actually physically moving the person’s arms through the movement pattern, whether it is a jab, cross, hook or uppercut can help some who are having a difficult time mastering the movement
Visualization combined with colorful imagery can be a great aid to improved performance in all of the basic boxing skills. Check out the video to see Kellye Grant from the Virginian Outpatient Therapy in Action and let me know if you have any questions or comments.
Keep Punching and most importantly Keep Visualizing!!