Boxing is one of the world’s oldest sports, and with that rich history comes plenty of tradition, and unfortunately, plenty of misconceptions, too. This podcast episode explores ten of the most common myths around amateur boxing.
10 Common Misconceptions in Amateur Boxing and What to Do Instead
1. The More Sparring, the Better
Reality: Excessive open sparring increases brain injury risk, adds unnecessary wear and tear, and can ingrain bad habits.
Better approach: Use a mix of sparring types, including conditioned and constraints-based exercises to focus on solving specific problems and developing skills without repetitive mistakes.
2. Long-Distance Running Is Key
Reality: Amateur bouts are short, high-intensity efforts (three 2- or 3-minute rounds). Endless long runs don’t match that demand.
Better approach: Prioritise sprint intervals, Fartlek sessions, and speed-endurance runs to train the relevant energy systems, keeping some longer runs for pre-season or recovery.
3. Big Arms Make a Better Boxer
Reality: Punching power comes from the ground up, through the legs, hips, and core, not just because of arm size.
Better approach: Train the whole kinetic chain, building strength and coordination from “root to fruit” without overdeveloping one area at the expense of speed.
4. Sleep When You Die
Reality: Overtraining without recovery prevents adaptation and can lead to burnout or injury.
Better approach: Plan periods of rest and recovery into training cycles to ensure the body adapts and improves.
5. The More Shadow Boxing, the Better
Reality: Shadow boxing is valuable, but it’s an uncoupled drill; you don’t get feedback on whether punches land or defences work.
Better approach: Blend shadow boxing with coupled practice (partner drills, technical sparring) so timing, range, and decision-making are developed alongside movement.
6. Always Lead Off with the Jab
Reality: The jab is safe and effective, but predictable if it’s your only opener.
Better approach: Mix in different lead shots, backhands, hooks, and uppercuts to keep opponents guessing and create tactical advantages.
7. Speedball Builds Rhythm and Timing
Reality: Once learned, the speedball is rote repetition; it doesn’t replicate the unpredictable rhythm changes of a real fight.
Better approach: Develop timing through live, variable exercises that require reading and reacting to an opponent’s movements.
8. Train Only in Open Spaces
Reality: Constantly sparring in large areas can encourage straight-line movement and poor ring awareness.
Better approach: Vary space and ring shapes to teach lateral movement, positioning, and adaptability.
9. Sparring Should Only Be About Learning
Reality: Controlled learning is vital, but fighters also need pressure testing to replicate competition conditions.
Better approach: Occasionally add environmental stressors like crowd noise, judging, heat, time pressure and results to build mental resilience.
10. Warm-Ups Are Just About Injury Prevention
Reality: Physical readiness is only part of the equation; many boxers lose the first round because they’re mentally slow to react.
Better approach: Include perception-action based games and partner exercises in warm-ups so the boxer’s decision-making is active from the start.
Final Word
By replacing outdated habits and boxing myths with targeted, evidence-based approaches, coaches can protect athletes’ health and accelerate their progress in the ring. Let us know on Social Media or, if you’re a member, in our WhatsApp Group, what other boxing misconceptions do you keep coming across?