Pao boxing exercise: Exercises to raise your level

Understanding DTP in boxing

You'll learn how to choose the right equipment, master basic techniques and explore more advanced combinations to optimise your performance.

What is a DTP?

The PAO, also known as 'Bear Paws', is an essential accessory in boxer training. These small targets, held by a partner, are used to practise punches in a controlled and precise manner. Historically, OAPs come from Asian combat sports, but they were quickly adopted by boxers for their effectiveness.

There are several types of DTP. Flat DTP are perfect for working on speed, while curved DTP provide better cushioning for powerful shots. For greater precision, DTP typing And precision are also very popular. They come in a range of materials, including leather for durability, leatherette for flexibility and high-density foam for optimum comfort.

Why use DTPs in boxing?

DTPs are not just training tools. They help you develop precision And the power of your shots. By hitting targets repeatedly, you also improve your hand-eye coordinationan essential aspect of boxing. What's more, the DTPs simulate realistic targetsoffering a more combat-like experience without the risks of sparring.

Preparing for exercises with DTP

Necessary equipment

Before you start exercising with PAO, it's vital to have the right equipment so that you can train in complete safety. Boxing glovesGloves, for example, are not just there to protect your hands, but also to absorb impact and prevent injury. Choose gloves that fit your hands perfectly, with good foam protection.

Wrist support bands are also essential. They give your wrists greater stability when striking, reducing the risk of twisting or spraining. Finally, opt for a comfortable outfit that lets you move around freely. From suitable footwear give your feet the support they need, especially on fast journeys.

Specific warm-up

A good warm-up is essential to prepare your body and avoid injury. Start with a joint mobilisation. Concentrate on your wrists, elbows and shoulders, as these are the areas that are put under the most strain during DTP training. Next, do some light shadow boxing for 3 to 5 minutes. This type of warm-up increases blood circulation and wakes up your muscles.

Finally, add a few dynamic stretching which target the arms and torso. This will enable you to improve your range of movement and be ready to string together shots without risking injury.

Basic DTP techniques

Correct positioning and holding of the PAO

When you hold a DTP for your partner, a good position is essential to ensure both his safety and yours. Adopt a stable posture, with your legs slightly bent and your feet firmly planted on the ground. The OAP should be held with a firm but supple grip. This absorbs blows without transferring too much impact to your joints.

THE DTP positioning varies according to the shot being worked. For a jab, hold the PAO slightly in front of your face, at shoulder height. For a hook, hold it sideways, at head level. It's also essential to learn how to absorb the impact bending your arms slightly to avoid putting excessive strain on your elbows and wrists.

Basic shots

THE jab and direct exercises are an essential basis. Work on series of 3 rounds of 2 minutesby focusing on thefull arm extension and the hip rotation. The aim here is to improve your precision and speed.

For the hookThe technique consists of turning the trunk while keeping the elbow at a 90° angle. 90 degrees. Repeat the exercise for 3 rounds of 2 minuteswith a focus on power and the timing.

Finally, theuppercut requires a good knee bend and an vertical thrust. Visit 3 rounds of 2 minutes by working on theexplosiveness and the investment to maximise the impact of your shots.

Advanced exercises with DTP

Complex combinations

Once you've mastered the basic moves, it's time to move on to more advanced ones. more complex combinations. An excellent exercise is to link a jab, hook, uppercut. Work this movement on 4 rounds of 2 minutesby varying the speed and power of your strokes. This type of combination improves the fluidity of movement and prepares you for more realistic sequences in combat.

Another advanced exercise is the travelling work. During 3 rounds of 3 minutesThis exercise helps you to maintain good balance while striking. This exercise helps you maintain good balance while striking, thus improving your coordination and your physical condition. The aim is to learn to strike with power while remaining mobile.

Reaction and counter-attack exercises

To refine your reflexes and responsivenessInclude reaction exercises. An effective drill is strike on signal. During 5 one-minute roundsIf you're not ready, strike only when your partner presents the PAO. This job forces you to stay focused, read your partner's intentions quickly and react in a flash.

Then move on to thedodge and counter-attack. This drill consists of 4 rounds of 2 minutes. The idea is simple: dodge the OAP when your partner throws it, then counter-attack immediately. This exercise strengthens your active defence and improves your ability to link up defence and attack movements without any dead time.

Specific training programmes

Endurance programme

THE endurance programme is designed to improve your physical resistance throughout your training. You will perform between 8 and 10 rounds of 3 minuteswith 30 seconds rest between each round. This format encourages you to stay active for long periods, simulating the intensity of a real fight. Work at 70-80% of your maximum effort to conserve energy while maintaining a high cadence.

Alternate the technical roundswhere you concentrate on precision and form, with intensity roundsIn this variation, you give your all to improve your explosiveness. This variation allows you to develop your endurance while maintaining a good level of technique.

Power programme

If you're looking to develop an explosive strike, the power programme is ideal. It consists of 6 to 8 rounds of 2 minuteswith 1 minute of rest. The aim here is to give priority to quality rather than quantity. Each strike must be executed with maximum intensity, concentrating on power and impact.

Between rounds, add muscle strengthening exercisesThis programme is particularly effective for boxers who want to develop their ability to deliver powerful punches without sacrificing their form. This programme is particularly effective for boxers who want to develop their ability to deliver powerful punches without sacrificing their form.

Safety and recovery

Injury prevention

When you train with DTPs, the proper technique is your best ally in avoiding injury. Whether it's the OAP wearer or the boxer, it's crucial to make sure you position your body correctly and strike with the right posture. Repeated poor execution can lead to wrist, shoulder and back pain.

It is important to follow a gradual progression in terms of intensity and volume. Never start with sessions that are too long or too intense. Let your body adapt gradually, especially if you're a beginner. You should also listen to your body. warning signs such as joint pain or excessive fatigue should never be ignored. It's better to reduce intensity than risk injury.

Post-training recovery

After each session, proper recovery is essential to avoid long-term injury and allow your muscles to regenerate. Start with targeted stretching on the muscles you've been working, particularly your arms, shoulders and back. These stretches reduce tension and prevent muscle soreness.

Think about a proper hydration. Intense physical effort requires rehydration to allow your body to recover effectively. Finally, incorporate relaxationsuch as deep breathing or visualisation. These methods help to calm your mind and improve mental recovery after exercise.

Integrating DTP into overall training

Planning sessions

To maximise the benefits of DTP exercises, it's important to plan your sessions carefully. Ideally, include DTP sessions 2 to 3 times a week. This frequency allows you to work on your technique regularly while giving your body time to recover. By alternating with other forms of training, such as the punching bag where the light sparringYou'll improve your overall skills without overloading your body.

Each session must be adapted to your level and to your goals. If you're just starting out, start with simple exercises focusing on precision and coordination. If you're at a more advanced level, add complex sequences and reaction work. Balancing technical work with the development of power and endurance is essential for a complete training programme.

Conclusion

DTP exercises in boxing are essential for improving your technique, power and coordination. By mastering the basics and progressing to complex combinations, you'll optimise your performance in the ring.

Proper equipment and a suitable warm-up are crucial to avoiding injury. Incorporating specific endurance or power programmes helps you to structure your training according to your objectives.

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