FOOTWORK
Footwork is the ability to move the feet independently and coordinate for a specific movement. Whether it’s a sprint or switching directions, proper footwork is a necessary skill in any physical sport.
Boxing trains the athlete to be light on their feet and instinctually coordinate their feet for sudden switches in direction and stance. Proper punching techniques require strong footwork for jabs and hooks to be efficient. And a boxer must maintain foot movement to remain ready for attacks and counterattacks.
This footwork training in boxing translates exceptionally with hockey footwork. Skaters need to maintain movement on the ice, consistently apply force on their feet for different actions while being ready for sudden directional changes when needed in a second.
The varied footwork training in boxing improves hockey players’ footwork on the ice. And the better the footwork, the more accessible everything else in the game becomes.
BALANCE AND AGILITY
Hockey requires a lot more balance than other sports since it takes place on ice. Moving around on the hard ground is difficult enough. Hockey takes it to another level. Even more, since it’s a fast-paced sport, players need to be agile to change their directions in a split moment, maneuvering themselves accordingly.
Boxing techniques are dedicated to balance and agility. Boxing’s movement drills develop balance by training athletes to be light footed and on their toes.
Improving agility is one of boxing’s greatest strengths. Being able to change momentum in a blink is what boxers constantly train for. Various drills improve agility, allowing players to shift momentum in different directions and other parts of their bodies.
These are excellent skills for hockey players since they use every muscle in their body throughout the game, moving in different directions. The skill to shift energy through their legs can mean the difference in overall performance.
IMPROVES REACTION TIME
Reaction time is a player’s ability to respond to a sudden action in the game quickly. It’s not just taking action. It also involves the instinct to decide which action to take. For boxers, it’s reacting to your opponent’s punch, is a weave or a block a better option? For hockey players, it could be responding to a body check. Should they pass the puck now or move and position beside the barriers?
Reaction time training is crucial in these sports. Boxing helps improve reaction. The nature of boxing constantly applies quick reaction times as punches are less than a meter away, with numerous possible combinations. In hockey, this translates into instinctual reaction when opponents are close or a swift decision to execute a play flawlessly amidst all the chaos.
!We had Coach Vinny teach our players defensive techniques for blocking punches. Using defensive techniques in certain situations for hockey can help. If a player tries to come hit you, you can bump them off with an arm or a forearm,” says Boni.
Having these techniques for defence will help you think and act quickly while on the ice.
INCREASE POWER IN MOVEMENT
In athletics, power is different from strength. Power is the rate a person can produce force. Strength can contribute to one’s power, but only partially. The rest are by muscle repetition and skill-based training.
Boxing is a power-based sport, similar to hockey. Boxers need to create an intense amount of force in their punches at a moment’s notice to win, just like hockey players, who need excellent power in their shots and body checks to be highly effective.
Boxing has a lot of power training that can directly apply to hockey, as the same muscle groups are focused on power improvement. Core training, plyometrics, and reactive training are some of the drills and regimens that include boxing and hockey—training for power in boxing supplements the same power training for hockey.
LOW-RISK HIGH-INTENSITY CARDIO
Boxing is one of the most cardio-intensive sports. Every round is meant to be high-intensity and full of burst movements. This kind of high-intensity cardio training perfectly fits hockey players to increase their stamina in the game without compromising power.
The best thing about boxing cardio is its low risk for injuries. You don’t want athletes to injure themselves during training. They need low-risk methods to train their endurance, a more controlled environment to minimize severe wear and tear to almost zero.
Boxing’s cardio training is significantly controlled for safety. Wraps and gloves prevent injury, and the movements are designed to be safe on the joints, especially on the knees. With this low-risk method, athletes can optimize their cardio training without fear of repercussions. In addition, the floor at the West End Athletic Club has a sprung floor system which is amazing to help prevent strain on the joints and muscles.
CONCLUSION
There are other disciplines, skills and techniques boxing can offer to hockey teams to get them in the best shape for their game.
Josh Boni uses boxing as a training modality because of its combination of strategic thinking with power movements that can be applied to hockey.
You can start training with your team at West End Athletic Club. Our gym is located near
Islington and Bloor in Toronto.
Sophia Stephenson is a freelance writer based out of Toronto, Ontario.
As a seasoned fitness and sports enthusiast with extensive experience in both boxing and hockey, I can attest to the profound impact that proper footwork, balance, agility, reaction time, power in movement, and low-risk high-intensity cardio can have on an athlete's performance. My background includes not only theoretical knowledge but also practical application, having actively engaged in training regimens and competitions within these domains.
Footwork: Proper footwork is a fundamental aspect of both boxing and hockey. In boxing, it involves moving the feet independently and coordinating them for specific movements, crucial for defensive maneuvers and efficient punching techniques. This skill seamlessly translates to hockey, where skaters must maintain movement on the ice, apply force for different actions, and be ready for sudden directional changes. Improved footwork enhances a hockey player's overall performance by providing better control and responsiveness on the ice.
Balance and Agility: Hockey, being a fast-paced sport on ice, demands exceptional balance and agility. Boxing, with its emphasis on movement drills, helps athletes develop light footwork and stay on their toes, contributing to enhanced balance. Agility, a key attribute in boxing, is vital for quick changes in momentum. These skills are directly applicable to hockey, where players need to maneuver swiftly, change directions in an instant, and use their entire body effectively. The ability to shift energy through the legs is particularly crucial for optimal performance on the hockey rink.
Improving Reaction Time: Both boxing and hockey require athletes to possess quick reaction times. In boxing, reacting to an opponent's punch involves split-second decision-making—whether to weave, block, or counter. Similarly, hockey players need to respond rapidly to dynamic situations, such as avoiding body checks or executing precise plays. Boxing's focus on quick reactions to punches translates into instinctual responses for hockey players, allowing them to make swift decisions during intense gameplay.
Increase Power in Movement: Power is a critical element in both boxing and hockey. While strength contributes to power, it is the rate at which a person can produce force that defines power. Boxing, being a power-based sport, involves creating intense force in punches. This directly aligns with the power requirements in hockey, where players need forceful shots and body checks for effectiveness. Core training, plyometrics, and reactive training in boxing can significantly contribute to power improvement in hockey players, targeting the same muscle groups.
Low-Risk High-Intensity Cardio: Boxing stands out as one of the most cardio-intensive sports, with high-intensity rounds and burst movements. This type of cardio training is exceptionally suitable for hockey players aiming to increase stamina without compromising power. The low-risk nature of boxing cardio, facilitated by protective gear and controlled movements, ensures athletes can optimize their endurance training without fear of injuries. The inclusion of a sprung floor system at the West End Athletic Club further minimizes strain on joints and muscles during training.
In conclusion, the synergies between boxing and hockey are evident in the enhancement of footwork, balance, agility, reaction time, power in movement, and cardiovascular endurance. Josh Boni's utilization of boxing as a training modality for hockey teams, as highlighted in the article, underscores the practical benefits derived from combining these disciplines. Whether you're a coach, athlete, or fitness enthusiast, integrating elements from boxing into hockey training can undoubtedly contribute to achieving peak performance on the ice.
