Boxing Level Three

In this level we’ll start adding 4 notes per beat and putting more complex patterns to our combinations. All to the rhythm of the drum.

“Thinking and moving achieves coordination.
Thinking, moving and feeling gives you balance.”

– Jorge Villanueva, Beat Based Movement
E

Lesson 1: Add 4 notes per beat to each exercise and combinations as well as ducking and head movement.

  • Jumping rope
  • Shadow boxing
  • Ladder
  • Mitts
  • Punching Bag
  • Workout
  • Sit ups
  • Stretching

 

3 x 2 min rounds each exercise
30 seconds rest
E

Lesson 2: Continue with accents (power punches) in combination with head movement and ducking.

  • Jumping rope
  • Shadow boxing
  • Ladder
  • Mitts
  • Punching Bag
  • Workout
  • Sit-ups
  • Stretching

 

3 x 2 min rounds each exercise
30 seconds rest
E

Lesson 3: Add spaces (no punches) and accents (power punches) in between your combinations with head movement and ducking.

  • Jumping rope
  • Shadow Boxing
  • Ladder
  • Mitts
  • Punching Bag
  • Workout
  • Sit ups
  • Stretching

 

    3 x 2 min rounds each exercise
    30 seconds rest
    E

    Lesson 4: Coordination exercises with feet and hands, doing up beats and down beats.

    • Jumping rope
    • Feet and hand coordination
    • Shadow boxing
    • Ladder
    • Punching Bag
    • Workout
    • Sit ups
    • Stretching

     

    3 x 2 min rounds each exercise
    30 seconds rest

    Mastering muscle memory

    Master your rhythms, master your body, on this level you’ll continue to strengthen your muscle memory as well as your improvisation with your body by controlling your breathing and the rebound of every motion. If you can hear yourself, you can heal yourself. Now you are at the level of Mastery, where you can start adding more complex rhythms and movements to your exercises and improvise to them. Now you know that your breathing controls your tempo as well as the rhythm, so now you can easily notice the difference between the mathematical and the emotional part of the rhythm, so you can listen to the drum and move to that rhythm with the necessary independence to count, feel, move and execute. It’s time to enjoy the rewards and continue your training to maintain the results.

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