7 Boxing Training Exercise and Tips Before Your First Fight

7 Boxing Training Exercise and Tips Before Your First Fight

Your first boxing match is slated to happen in a few months. You’ve been dreaming about it for years. Finally, it’s here! You’re excited to showcase what you’re made of but you’re also feeling a bit anxious - after all, this is your first appearance as a fighter. Surely, one of your goals for your first match is to gain respect and recognition in the boxing community. 

So how do you prepare for this major event? What boxing training exercise routines do you need? What expert tips should you keep in mind? Learn everything you need to do before your debut match as you read on. 

#1 Use the right boxing training exercise

Bodybuilding.com describes boxing training exercise as “cruel and intense”. It is comprised of 20% aerobic and 80% anaerobic exercises. The intense nature of boxing training allows a fighter to develop stamina and endurance.

Below are the most common exercises used to prepare before a boxing match:

  • Strength training exercise - Strength training mostly involves weight lifting and resistance workouts. It is designed to improve your muscle strength and speed. 
  • Strength conditioning exercise - Conditioning exercises focus on boosting your muscle endurance and dexterity. It involves high-intensity exercises such as sprinting, jogging, and jumping lunges.  
  • Bag work - No boxing training would ever be complete without a punching bag workout. 
  • Sparring exercise - Sparring drills help you develop your offense and defense techniques while fighting in the ring. 

    Pro tip: Never overtrain before your match! If your body is too tired and your muscles feel sore the day before your scheduled bout, you will surely compromise your winning chances.

    #2 Learn proper breathing techniques 

    Boxing training for beginners includes learning the right breathing techniques. It will help you manage stress and fatigue better while you throw punches at the other boxer. Also, with proper breathing, you can release explosive energy. 

    The breathing principles used in boxing are pretty simple. When you’re doing slow movements such as moving across the ring and resting in between each round, you need to breathe slowly. This will allow you to calm your mind, save energy and formulate better fighting tactics. 

    Slow breathing involves inhaling and exhaling through the nose. 

    Conversely, if you need to do fast movements such as slipping away from the opponent or throwing explosive punches, you should use fast breathing. 

    To do fast breathing, you need to inhale slowly through the nose and exhale in short bursts through your mouth. If you will dash or punch, you should exhale in one burst.

    #3 Fuel your desire to win

    Mohammed Ali, one of the greatest boxers in history, insists that champions win not only because of their skills and physical training but also for their passion and motivation to win. 

    So, try to step back a little and ask yourself, how much do you want the title? Why do you want to compete in the first place? What are your goals and what do you hope to achieve from the match?

    Also, try to draw inspiration and motivation from the people around you - your friends, family, and members of your training team.

    Lastly, picture yourself accomplishing your goals and winning the match. It will help you feel empowered and inspired to crush your opponent.

    #4 Mentally prepare yourself for the battle

    Boxing News shares that having enough mental preparation can make a lot of difference to your performance. Here are some ways you can mentally prepare for your first boxing match:

      • Calm your nerves - Your greatest enemy is yourself. Instead of doubting your skills and level of preparation, picture yourself winning the game. Think about the tactics you will use to score against your opponent.
      • Always keep your head up - Throwing punches can definitely drain your energy. When you start feeling tired during the match, just keep on pushing yourself until they ring the bell.  
      • Keep your cool when you get hit - Control your emotions when you get punched. Rage will only cloud your judgement while you’re fighting in the ring. 
      • Don’t let the crowd get the best of you - Don’t listen to the jeering crowd. Focus on yourself and the match.

    #5 Never forget to warm up before your boxing match

    Every professional boxer knows the importance of warming up before a match. This will help you avoid straining your muscles and improve blood flow for better energy release. 

    Before your sparring session or the actual match, you should spend a few minutes stretching your muscles and joints and shadow boxing. You should warm up at least an hour before the match. 

    Here are some of the best warming up exercises used by professional boxers in the industry:

    • Stretch your muscles with mini bands
    • Loosen up with mobility drills
    • Improve blood flow with a 3-minute skipping and sprinting routine
    • Do shadow boxing to improve your mind and body coordination

    #6 Ask help and guidance from a professional

    It pays to learn from an expert, especially if you’re completely new to boxing. With a professional boxing trainer and access to the right boxing training equipment, you can hone your skills better. 

    As much as possible, don’t be afraid to ask questions from your trainer. Seek your trainer’s advice especially if you’re not feeling too confident with your stance and movements. Your trainer’s guidance will help you to become a better boxer.

    As for your boxing equipment, you need to ensure that you have good-quality under-gloves and gloves. During training don’t forget to wear the proper gears to avoid getting injured weeks before your slated match. 

    #7 Learn as much as you can about your opponent

    The last tip to succeed in your first boxing fight is to learn as much as you can about your boxing opponent. Knowing a bit more about the person you will be up against will help you devise tactics that can boost your competitive edge. Take note of the usual fighting combos used and the general fighting style. This will allow you to take full control of the fight instead of letting the other player dominate you.

    Also, learning more about your opponent will help you land clean and solid punches. Throwing a lot of punches in the wrong places will most definitely result in a lower score from the judges. It might also cause you to lose your balance during the fight.


    Hearing about your scheduled fight can be both thrilling and nerve-wracking for you. It’s the best opportunity for you to show your skills and build your fanbase. Also, your first fight will help you grow as a professional boxer. Run through the best boxing training exercise and tips enumerated above and start preparing! Good luck in your upcoming fight! 

    If you love boxing as much as we do, you need to train like a real boxer! Check out our training tools collection and get yourself tools such as a reflex ball , which is a great tool to improve your punching accuracy for your first fight!

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