Expert: Jack Rose - 9/14/2007

Question
Jackson,

I'm actually training to play college football next year, but I've heard of, and have been very intrigued by the idea of incorporating boxing training in with football training.  Especially with me, because what I need to improve upon is what I believe boxers focus on.  Like my hand-eye coordination, balance, hand and foot quickness.

I do different variations of jump-rope and do close to 1,000 4 days a week.  I was wondering what else would help? And also, what exercises are low-impact on the knees?  I have a knee that flares up easily and effects my weight training.  Any advice would be appreciated

-Ryan

Answer
Hello Ryan,

You are not alone. Boxing has become very popular among football players in the off season. We get University of Tennessee players every year and they all see a big difference in their agility during play.
I would suggest a drill we do for footwork. Take 4 cones (or any type of markers) and place next to each other 10 feet apart. Take 2 more and place them 10 yards directly in front of the other two markers. Get between the markers, get down into a defensive position and stay on the balls of your feet facing the other two markers. Your going to slide from side to side (marker to marker) as fast as you can. Do not cross your feet over. Each marker counts as 1. Each time you get to 5 your going to sprint to the other marker in front of you. Stop at the marker and pivot to face the markers you just left and repeat. 1 minute on, 30 seconds off. I would do 20 minutes a day.
To stay low impact I would do two other drills. One is the speedbag. Start off slow until you establish a rhythem and then mix it up with both hands. I would also do the double-end bag. move around the bag, don't cross your feet and try to hit the bag without anticipating...just react.
You might consider getting that knee looked at because as young as you are fixing your knee early will reduce your chances of problems later in life.

Best of luck,

Jackson