Tabata & Boxing

by Terry Watson | September 11th, 2012

Tabata & BoxingIf you are an athlete trying to keep yourself conditioned or a coach seeking to add variety to your pre-season training program, try implementing Tabata and Boxing Training into your team’s exercise program.

What is Tabata?
Tabata is a method of training that was introduced by Izumi Tabata in 1996. It still remains popular among fitness enthusiasts and athletes looking for something other than ordinary conditioning. The method of training consists of 20 seconds of an explosive high intensity exercise followed by a 10 second rest.

This is great for football players because the average play last from (5-15) seconds. If you repeat this cycle seven times, it will give you four minutes of intense exercise. The goal is to complete as many reps as possible before you rest.

Here is an exercise regimen to try:
Speed Jump Ropes
Battle Ropes
Speed Ladder Drill
Punching a heavy bag
Resistance band sprints
15-20lb Medicine Ball Slams
Squat Jumps

Boxing is another great way to condition athletes on the grid iron. Think about it; a great boxer needs agility, quickness, speed, strength, power, mental quickness and toughness. These are the same characteristics that football players need to be effective. Boxing also trains the upper and lower body, which are both crucial to performance on the field. Although some people may think of boxing as an upper body sport and football as mainly a lower body sport, when you examine a boxer more closely you notice that the lower body also plays a significant role in delivering power punches.

In football, the upper body needs to be strong to hold on to the ball, throw the ball or move an opponent to the side when making a tackle. The upper body is also engaged as a player to sprints up and down the field since the arms play a key role in propelling the body forward when running.

In addition to the benefits mentioned above, Tabata Training and Boxing provide great anaerobic and aerobic activity, which benefits any conditioning program. These two methods combined offer a one-two combination that can help get your football players into the best shape.
Each exercise is done for 20 seconds, rest 10 seconds then you repeat the exercise seven more times before you move to the next exercise. This will give you eight rounds for a total of 4 minutes. Each exercise needs to be high intensity, fast and explosive.

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