solo defense training

**ShoulderRoll** · 12-28-2012, 01:26 AM

You can try slipping under a rope. Or using a maize bag. There are some vids on YouTube that can show you how to do both of those.

Shadowboxing is also good. You can visualize incoming punches/combinations and practice how to deal with them.

**frosty-g** · 12-30-2012, 07:56 PM

Originally posted by shs101

As I now work at a gym I also have a key and looking to go in by myself about 3 days a week maybe to solo work....looking for drills or ANYTHING to do to work defense and even footwork. I have access to voice recorders,mirror,tape,bags,all boxing equipment just not a partner as the whole point is going in alone to get a quick session in. Any help would be great thank you

glad to hear you have access to multiple voice recorders - don't worry about a thing, you're good to go with just that mate...

???

**NVSemin** · 12-31-2012, 04:36 AM

Originally posted by shs101

As I now work at a gym I also have a key and looking to go in by myself about 3 days a week maybe to solo work....looking for drills or ANYTHING to do to work defense and even footwork. I have access to voice recorders,mirror,tape,bags,all boxing equipment just not a partner as the whole point is going in alone to get a quick session in. Any help would be great thank you

Sparring with a lighter and faster guy, so that you mostly defending and not trying to hurt him back, would be the best workout for the defense skills.

**Rockin'** · 12-31-2012, 04:47 AM

I was always excellent with the solo defense, I have slipped or duked every single punch that I have thrown at myself to date. Pretty slick for a white boy..............Rockin'

**DIB42** · 12-31-2012, 11:03 AM

Originally posted by Rockin'

I was always excellent with the solo defense, I have slipped or duked every single punch that I have thrown at myself to date. Pretty slick for a white boy..............Rockin'

Good job sir, I wish I could say the same, but when I was 11 and in Tang Su Do (worthless BTW) I was shadowboxing, slipped a mean imaginary punch, and countered with a side kick right into an exercize bike and broke my toe. My only solo defeat.

I learned a bit from the experience though. So its not all bad.

**SBleeder** · 12-31-2012, 11:22 AM

Originally posted by Rockin'

I was always excellent with the solo defense, I have slipped or duked every single punch that I have thrown at myself to date. Pretty slick for a white boy..............Rockin'

I've been KO'd while shadow-boxing six times. My chin just isn't up to par.

**BostonGuy** · 12-31-2012, 11:52 AM

I have a solo defense routine where I stand in front of the mirror and practicing slipping and weaving focusing on the technique. Slipping is easy; you're basically moving your head and/or upper body simulate getting out of the way of a punch. Your slips should be subtle; you're just moving enough to allow the punch to "slip" by. If you move too much, you will get out of position.

Weaving is a little more aerobic and deliberate. When you weave you want to use your legs to lower yourself and to go into a 'clockwise or counterclockwise' motion.

Once you've mastered slipping left/right and weaving left/right, you want to start moving around incorporating your footwork into the drill. After you do that, get into a rhythm where you're slipping/weaving/moving around.

For example: slip right, slip left, slip right-left, slip left-left, right-right, right-left; slip right, slip left then weave. Bascially you want to mix it up to sorta simulate a real boxing match where your opponent is throwing punches from all different angles.

**SBleeder** · 12-31-2012, 12:04 PM

Originally posted by BostonGuy

I have a solo defense routine where I stand in front of the mirror and practicing slipping and weaving focusing on the technique. Slipping is easy; you're basically moving your head and/or upper body simulate getting out of the way of a punch. Your slips should be subtle; you're just moving enough to allow the punch to "slip" by. If you move too much, you will get out of position.

Weaving is a little more aerobic and deliberate. When you weave you want to use your legs to lower yourself and to go into a 'clockwise or counterclockwise' motion.

Once you've mastered slipping left/right and weaving left/right, you want to start moving around incorporating your footwork into the drill. After you do that, get into a rhythm where you're slipping/weaving/moving around.

For example: slip right, slip left, slip right-left, slip left-left, right-right, right-left; slip right, slip left then weave. Bascially you want to mix it up to sorta simulate a real boxing match where your opponent is throwing punches from all different angles.

The problem with all of that is that a fighter learns to use premeditated slips and isn't learning how to actually slip a punch.

Creating a moving target is great, but my philosophy is to slip only actual punches. Constant upper body movement is not necessary for many boxers.

**BostonGuy** · 12-31-2012, 12:15 PM

Originally posted by SBleeder

The problem with all of that is that a fighter learns to use premeditated slips and isn't learning how to actually slip a punch.

Creating a moving target is great, but my philosophy is to slip only actual punches. Constant upper body movement is not necessary for many boxers.

I think my suggested routine is a good alternative to your "actual punches" exercise, if you don't have a dance partner.

I try to visualize actual punches coming at me and I think my solo practice has helped me when I do spar and have to slip actual punches.

In my routine, I try not to make it predictable. That's why I'll slip left, two-three times rather than the typical left-right slips. I mix it up the best I can. Also, I think it's productive to practice slips/weaves when you're shadow boxing..

solo defense training