Introduction ««««««««««««««««««««««««« «.. Frequently Asked Questions «««««««««««««««««« «.. Equipment «««««««..««««««««««««««««««

8/14/2019 Introduction .. Frequently Asked Questions .. Equipment

1/18

Padbox Training version 2.0 1

CONTENTS

Introduction .. 2

Frequently asked questions .. 3

Equipment .... 4

Safety and Injury prevention . 5-8

The punches .... 8

The Jab ... 9

The Hooks .. 9/10

The Cross (or Straight) .... 10

The Uppercuts ... 11

Combinations ... 12

Shadow boxing ........... 12

Coaching with pads .... 13

The Jab and Cross ..... 13

The Hooks ... 14

The Uppercuts .... 14

Warm-up .. 15

Instructor training .... 17

Glossary ... 18


2/18


PADBOXTM

Instructors Training Award

Introduction.

The best environment to learn this physical and enjoyable way of training is by undertaking aseries of practical workshops. PADBOXTM use workshops to teach, as we believe it is the onlyway to learn. Our brochure also provides an excellent reference point for all our trainingsessions, allowing you to revisit many aspects of the course whenever you feel the need.

As we come from a professional boxing background we want to be able to teach you a safeand enjoyable way of using boxing skills to improve your (and your potential pupils) fitness.

The class is not a self defence course, nor are we encouraging any of our instructors or

participants to fight. PADBOXTM aims to improve both the reactions and the reflexes of ourparticipants.

As a PADBOXTM trainer you will learn to teach skills that will improve your participants aerobicand anaerobic fitness, overall co-ordination in balance and timing, along with hand to eye co-

ordination.

This enjoyable and stress-busting method of training works all major muscle groups and issuitable for both men and women.

On successful completion of the PADBOXTM Instructors Training Award each participant willreceive a certificate. A copy of the certificate plus membership details and photo

identification will be kept at our head office:

PADBOXTM216Bishopsford Road

MordenSurrey

SM4 6DA

FrequentlyAsked Questions.


3/18


Do I have to be fit?NO. The object of boxing, as in any exercise, is to help you get fitter and improve yourwellbeing.

If I have a leg injury, can I do boxing training?YES. Our methods can be used with the participant stationery as long as the leg injury is not

too serious. There is no reason why the stationery method of training cannot be used.

If I have a shoulder injury, can I box?NO. Because the nature of the sport is punching, it is far too risky to undertake boxing trainingwith such an injury.

I have a slight backache; will it prevent me from boxing?NO. But we recommend that it is best to keep the session monitored by constantly asking howthe participant is, and keep the session low impact.

Will I hurt my hands?NO. As long as you protect them by using hand wraps and ensure correct technique is used.

Im not very co-ordinated, can I box?

YES. Because boxing training will improve co-ordination throughout the body, as well ashand/eye co-ordination.

Will it build muscle?NO. But it will tone muscles as well as increasing your fitness levels.

Why should I use boxing training?BECAUSE it is definitely a great form of training, because anyone can do it and you will not geta better stress buster.


4/18


Equipment.

Bag Gloves.

Obviously, the key to PADBOXTM training is throwing punches, so it is imperative that the

hands are adequately protected. Good quality bag gloves are essential. Remember, handswere not made for punching so protect them.

Bag gloves come in sizes small, medium and large. They are made from pre moulded leatherwhich also covers the thumb area. The gloves are ideal for punching focus pads, punch bags

or various speed balls. When choosing your gloves remember to buy a size that will allow youto wear hand wraps (see Glossary).

Please also remember that for any form of sparring or competition boxing the appropriategloves must be worn. Bag gloves are significantly smaller than competition gloves.

Focus Pads or Hook and Jab pads.

The boxing trainers must have equipment; focus pads protect the trainer as well as theparticipant to teach PADBOXTMpunching methods.

In order for your focus pads to absorb even the most ferocious of punches, it is essential thatthey are good quality and comfortable to wear.

There are many focus pads on the market, for example:

PVC and foam filled, with a mitt on the reverse of the pad for ease of use. The mitt alsofeatures a target dot on the palm of the pad.

Suede, with suede mitt on the reverse of the pad, again featuring a target dot.

Leather, with a leather mitt and target dot on the palm of the glove. This pad is much thickerand has a replaceable foam inner so will last significantly longer than the previous two pads.


5/18


Safety and InjuryPrevention.

Exercise Screening.

Before commencing PADBOXTM exercise sessions with a client ensure they have filled out a Physical

Activity Readiness Questionnaire (PAR-Q) and gained medical clearance to exercise, if necessary.

Venue.

The actual location for the PADBOXTM training session is important, areas of concern include:

Flooring - An uneven floor can increase the risk of injury. A thick carpeted floor may meanthat the feet might not be able to pivot as they punch, this causes ankles and knees to twistunnecessarily.

If using boxing bags/speed balls, firstly ensure the walls are firm before drilling in anything tohold the equipment. Secondly, that the ceiling is solid and contains beams no higher than 12feet. If the ceiling is suspended you must rely upon the walls or a free standing frame.

Do not over populate your sessions, PADBOXTM is best taught on a one-to-one basis.

With careful instruction and effective coaching, the risk of injury is greatly reduced. However,as contact between individuals forms the basis of the activity, there are several areas thatneed to be identified as potential points of injury.

Hand and Wrist.

The majority of injuries that occur to the hand and wrist are the result of incorrect wrist position.When punching correctly the wrist is flat in line with the forearm, enabling the majority of forceto be absorbed by the longer shaft of the Metacarpals, displacing the force evenly through the

hand.

Injury occurs when rotation, extension or flexion of the wrist transfers uneven force throughout

the hand and wrist. Common areas of risk include the thumb and small finger. A break ordislocation can occur from such an injury.

Example: Rotating the wrist with the thumb protruding causing the thumb to be compressedsharply as it absorbs the majority of the shock. This occurs when the palm is not facing downwhen throwing a straight punch.

Less severe injuries to the hand can occur when the wrist is extended and the hand strikes thetarget at the head of the Phalanges scraping away the skin from the knuckles.

Example: Tilting the hand back as if knocking on a door when hitting the pad with a straightpunch.

The most common injury to the wrist occurs when it rotates and flexes, striking the target areawith the thumb and forefinger, causing shock to be absorbed by the Scaphoid as it iscompressed by the Radius. This is commonly referred to as the boxers break, although inmost cases a hairline fracture occurs.


6/18


Example: Striking the heavy bag with the palm of the hand turned down, when throwing ahooked punch and mistiming the punch as it slides off the back of the bag, jarring the hand andwrist.

Protection.

The hands are the first point of contact when punching. Sufficient padding and protection forthe hands is given by the use of wraps and also bag gloves.

Always check that bag gloves have a consistent density of padding surrounding the knuckles.Use of low quality or run down equipment will increase risk of injury of the knuckles and wrist.

Bandaging of Hands.

The hands are wrapped for three main reasons:

1.

To protect the small bones of the hand (Metacarpals andP

halanges) and protect thewrist (Scaphoid et al) and hand from impact when striking an object.

2. To prevent the discomfort of wearing sweat permeated gloves. Gloves can also rot ifnot protected from sweat.

3. To enhance hygiene levels for other participants using your gloves.Step-by-step guide to Hand Wrapping.

y Spread the fingers. Pull bandage across the back of the hand.y Circle the wrist twicey From the base of the thumb pull diagonally to the knuckle of the little fingery Circle knuckles 2-3 timesy Pull from the thumb and forefinger to the wristy Encircle wrist to finish

The Elbow.

The two areas of concern are the Medial and Lateral Epicondyle. Any activity that involves

gripping, such as punching or holding the pads causes the muscles in the forearm to contract.These muscles are inserted into the distal end of the humerus on its medial and lateral sides.

Example: Tensing the forearm whilst holding the pad for a hooked punch. Stress travelsthrough the medial epicondyle causing injury.


7/18


Example: Locking out the arm when throwing a straight punch causing a jarring action in thearm that stresses the Medial and Lateral Epicondyle causing a repetitive stress injury(golfers/tennis elbow).

The Knee.

Injury to the knee can occur indirectly through a stumble or fall, however, the area of risk is the

medial aspect of the knee. Injury may occur abruptly but most commonly will be affected byrepetitive stress.

Example: Throwing a straight punch with the back hand and not allowing the heel to raise offthe floor, therefore the knee of the back foot pivots as you punch. This causes the knee to twistand stresses the Medial Collateral Ligament and Cruciate Ligaments.

The Ankle.

Injuries to this area of the leg are commonly associated with uneven floor surfaces, incorrect

foot movement and allowing the novice to punch whilst moving.

Common injuries include ligament strains and sprains which can lead to joint instability. Areasof injury include the Anterior Talofibular Ligament and the Calcaneofibular Ligament, both ofwhich surround and support the Talus.

Example: Moving quickly on your toes. A sudden sideways movement causes the ankle totwist overloading the lateral ligaments.

Example: Trying to punch whilst still moving and consequently transferring too much weightonto the front of the leg. The foot rotates and the ankle twists outwards.

Example: Moving in a narrow stance where the feet are no longer shoulder width apart and

are walking stride distance. The feet become entangled as you try and change direction, or tripover the pad holders feet causing the ankle to rotate and twist.


8/18


Shoulders.

Shoulders are an integral part of a punch but are more prone to injury when not connectingcorrectly or missing a target altogether.

Major Muscles used in Boxing.

Latissimus Dorsi (Lats); Boxers develop their Lat muscles through throwing punches.

The Serratus Anterior is a thin sheet of muscle over the ribs, which is commonly known as theboxers muscle.

The Punches.

It is essential that participants learn the correct technique in throwing punches, firstly for thesafety of themselves and their clients and, for the quality of the sessions.

The following punches are all described from the Orthodox position (left foot forward). If theparticipant is of the Southpaw stance (right foot forward) then adapt the description of the

punches to the opposite way round.

It is important to know that, obviously, you punch with your hands, but the power of punchesstart from the feet. With your feet acting as a firm base you have the platform to punch withincreased power.

The single jab, is thrown keeping both feet on the floor, the cross (straight right hand) is thrownwith the body weight on the front foot and the ball of the back foot firmly on the ground but stillbeing able to pivot round enough to enable the right hip to turn with the punch, this footwork is

similar when throwing the right uppercut and hook. The left hook is thrown with the bodyweight going onto the back foot and the front foot pivoting enabling the left hip to come round to

increase the power of the punch, the left uppercut footwork works in the same fashion as theleft hook.

Please note all descriptions are from the Orthodox (left foot forward) stance and should be

turned around when in Southpaw (right foot forward) stance.

The Jab.

Boxers will say this is the most important punch in their arsenal.


9/18


When using the jab, the participant will have their knees bent and chin down. The jab comesfrom the ready position.

When throwing the punch, the participant twists their arm in a corkscrew-like motion to allow

the fist to land on the target with the palm of the hand facing the floor.

The Left Hook.

The left hook is at its most effective when thrown close in. Impact is made on the target withthe palm of the hand facing downwards.

As you can see in the picture the elbow is slightly higher than the wrist, this is to ensure theknuckle part of the glove connects with the pad.

The trunk of the body twists with the punch, the front foot and hip will twist in the same directionas the fist, to add more power to the punch.

The Right Hook

The right hook comes from the back foot, the same emphasis is on the elbow being higher than

the wrist for the knuckle part of the glove to connect with the pad, but now it is the back footand right hip that will turn into the punch.


10/18


The Cross (Straight Right Hand).

The cross or straight right hand comes from the ready position and is thrown in a straightdirection. It is called the cross because in a boxing stance the punch travels across the body

and lands on the target with the palm facing downwards. When throwing the cross the backfoots heel will pivot outwards as the punch is thrown enabling the hip to turn into the punch to

generate more power.

The Uppercuts.

The left uppercut is thrown when close to your target and is a short punch.

The punch is thrown with the weight of the body on the back foot, the front foot pivots. The palm of the hand

will be facing towards you as the punch lands on the pad.

The Right uppercut is thrown from the back foot, which will pivot as the punch is thrown.

The right uppercut is longer than the left uppercut, as it is thrown from the back foot; it has greater distance to

travel. It lands on the target in the same manner as the left uppercut with the palm of the hand facing towardsyou.


11/18


Combinations.

If taught correctly, a boxer should be able to throw lots of punches in succession without losingbalance. We atPADBOXTMbelieve this is because if every punch is thrown properly, it shouldleave the participant in a position where they will be able to throw another punch.

This is why we stress the importance of the position of the feet.

So remember, if you throw a punch and are not in a position to throw another punch, then thefirst punch was not thrown properly.

It is important to develop the correct technique for yourself as well as your participant, to beable to move onto the stages of combinations and shadow boxing.


12/18


ShadowBoxing.

So much is learnt in shadow boxing for correcting the punches and the footwork. It is the time

to identify errors and correct them before gloves are put on. This is especially important withwrist position as it can be harder to spot once the gloves are on.

Shadow boxing is best done in front of a mirror, look and learn from your own reflection. Areyour punches good? Are your feet right? Can you move but then plant your feet to throw

punches?

Practise it; its important for yourself, but most of all if you can learn this part of boxing. You willdemonstrate the punches and footwork better and find it a lot easier to relate to any problemsyour client might face.


13/18


Coaching with the Pads.

Remember as the coach you are ALWAYS in control of the session.

Whichever foot forward the participant leads with, if they are Orthodox or Southpaw, that is the

foot the coach must lead with. This helps ensure the client is a comfortable position forpunching and reduces the chance of contact with each others feet.

With our method of training we ALWAYS teach that the participant punches left hand totrainers left, and right hand to right hand with whatever punch and either stance. It avoids anyconfusion and creating a safe environment for both trainer and client.

When you are taking punches from your participant, tense your arms and legs to absorb theshot. If there is no tension in your body at time of contact you risk injury to yourself becausethere is nothing to absorb the power of the punch.

You must make sure when using the pads, the participant only punches when you instruct them

to do so. To reinforce this, keep the pads facing downwards so as not to show the pad to theparticipant, as an excited participant will punch every time they see the pad. It is up to you to

control the session.

Positioning of the Pads.

The Jab and Straight Right Hand.

Hold up one pad at shoulder width to yourself and in line with elbows and wrists, at head height

of the participant.


14/18


Hooks.

Turn the pads inwards, again make sure that the pad is at head height of the participant, yourarm will be away from your body slightly. The hook can be a very hard punch if throwncorrectly, so be prepared.

Uppercuts.

Hold the pad away from your body at chin height of the participant, the pad should be facedown, but again like the hook, be prepared for the punch coming.

Remember, always have the pads at shoulder width and be prepared to absorb the punches.Only show the face of the pad when YOU want the participant to punch it. This can be asmuch of a workout for you as your participant.

As the referee says, Protect yourselves at all times.

The PadboxTMwarm-up and stretch.


15/18


Because Padbox sessions are practical, it is essential to warm up properly,the warm up should NEVER be neglected, no matter what time restrictions may apply. It is vitalthat both trainers and participants are prepared. If the body is warmed up and stretched it acts

to prevent injury and prepare the participant mentally and physically, making the session moreenjoyable and effective.

The warm up must start gently to raise the pulse from a resting level up to a moderate level, sofor 5 minutes a low impact cardiovascular warm up, incorporating the major muscle groups is

advised, prior to stretch.

The stretches should remain gentle and the muscle being stretched should never be forced.Participants should not bounce during a stretch. Stretches should be held for 15-20 seconds.

Our method of stretching starts from the floor up to shoulders, as the next stage of our warm up

incorporates practising punches; we feel this is a natural progression.

All stretches are based with the person starting from anatomical position.

Calves. Step one foot back, keep the heel on the ground then bend the front leg and hold for15-20 seconds. Repeat on the other leg.

Hamstrings. Point one leg out straight but do not lock your knee, slightly bend the back leg,then with hands on outstretched leg, lower your chest, hold the stretch and then repeat with theother leg.

Quadriceps. Transfer your weight onto one leg, bring the heel of the opposing leg into thebuttock and hold your foot thus stretching the Quadriceps. Please note on standing leg allowslight bend of soft knee.

Waist/trunk. Twist from side to side, allow arms to be relaxed and swing naturally, also let

heels lift as you twist.

Shoulders. Lift arms out to the side and rotate shoulders around. Firstly, rotate backwards x5, and then forwards x 5.

Please note the rotations must be controlledDO NOT do these quickly and without control.

Place one arm across your chest; put the other hand on Triceps of arm which is across yourchest. Repeat on the other arm.

Upper back Triceps andBiceps. Have hands hanging down, interlock your fingers withpalms of the hands facing the floor, and lift the arms with palms facing outwards, pushing thepalms away from the body.

Chest and Front of Shoulders. Stand with your hands behind your back, interlock the fingers

and pull shoulders back, your head should be looking directly forwards.


16/18


Neck. Have your hands by your side, turn your head to one side, bring it back to the middle,then look down at the floor, bring head back up, then turn head to opposite side you startedwith. Repeat x 3.

The Shakeout. Just to loosen up all the muscles previously stretched, gently jog on the spotand allow upper body to relax and shake out arms.

The Post Exercise Cool-down. Once the main body of the session is complete we cool downby gently pushing out the punches used during the session and loosening of the muscles. Thisis followed by the stretches, as described previously, but this time holding each stretch for 30seconds.

Now we move on to static shadow boxing to practise the punches required forPADBOXTM.

PLEASE NOTE Trainers MUST check with participants that they do not have any injurieswhich can be affected by any of these stretches.


17/18


PADBOXTMInstructor Training:

We hope you have enjoyed the course if you would like to continue and become a PADBOXTMinstructor please contact us. You will need at least three years experience as a boxer (amateur

or professional), personal trainer, dance instructor or sports coach. If these criteria arematched you will need to be re-assessed by a PADBOXTMinstructor after three months, assist

on three PADBOXTMcourses over a period of 12 months and on the third course oversee acandidates assessment under supervision.

Once trainers are recruited, PadboxTM will maintain contact throughout the year as follows:

y Regular meetings through the year to ensure continual instructor support and ensureinstructors know each other.

y To consult on venues used and being used, as well as provide any teaching aids forthe course.

y Discuss course progression and new ideas arising forPadboxTM.y Ensure continuity of delivery and discuss course promotion.y To review the course and any problems that may have a risen.y Guarantee all instructors are able to maintain their commitment to PadboxTM, and if

they are not discuss ways to assist them.


18/18

P db T i i i 2 0 18

Glossary.

Warm up and Stretch

Prepares the body to exercise by warming-up muscles to avoid strain

Hand WrapA bandage approx 1.5m in length that is wrapped around the hand to protect the knuckles,thumbs, wrists and bones of the hand from damage. The wrap is also worn for hygiene

purposes

Bag GlovesBoxing gloves which are smaller than competition size, they are used for work with focus pads(see below), punch bags and speed balls

Focus PadsHand-held training pads with attached mitt used to teach combination punching methods

Orthodox StanceA stand taken by a boxer left foot and left hand forward

Southpaw StanceThe opposite of the Orthodox stance right foot and right hand forward

Introduction ««««««««««««««««««««««««« «.. Frequently Asked Questions «««««««««««««««««« «.. Equipment «««««««..««««««««««««««««««

Documents