At Home Boxing Training (using HOUSEHOLD ITEMS) 

Bob and weave like a pro using these two household items and these SIX boxing drills at home.
Whether you're a beginner boxer or at the intermediate boxing level, you can use this "hack" to start practicing your bob and weave in boxing. All you need is a pool noodle and some duck tape. (If you have a punching bag, that's great - If not you can still work on these boxing drills without equipment.)
Step 1: Set Up The Equipment
Items Required:
- Scissors
- Duct tape
- A pool noodle
Now begin building your DIY boxing training setup. Start by cutting the pool noodle evenly in half and set one of the halves aside for now. To suspend the pool noodle, follow these steps:
1. Put the pool noodle at head height, perpendicular to a wall.
2. Tape the back of the pool noodle to the wall vertically.
3. To secure the tape, horizontally lay two pieces of tape across the vertical line of tape.
Stand next to the pool noodle. It should be directly next to your head on either your left or right side. You’ll now be able to start working on some boxing drills that can help you develop your skills.
Step 2: Training Drill
Bob and Weave
One of the fundamental tools any aspiring boxer needs to develop is the bob and weave. Proven to be one of the most effective ways to avoid a strike to the head, this movement can help you improve your reaction time, as well as your agility.
Set yourself up in your boxing stance with the pool noodle to the right of your head. Envision a hook being thrown at your face and, in one fluid movement, perform the following:
- Drop your back leg low
- Allow your hips to drop down
- Move underneath the noodle in a “U” formation and return to your boxing stance
- The pool noodle should now be to the left of your face
Practice bobbing and weaving underneath the pool noodle until the movement feels like second nature. When the pool noodle is to the right of your face, your back leg should lead the movement. When it is to the left of your face, your front leg will lead the movement.
Step 3: Set Up The Equipment (Part 2)
Pick up the other half of the pool noodle and tape it in the exact same way as you did the first. If you are using a wall that protrudes, add the other pool noodle perpendicular to the other side of the wall. However, if you are using a flat wall then leave about one foot of space between the two pool noodles. Ensure both pool noodles are at the same height.
Step 4: Back To The Drill
Practice the same bob and weave movement, but return to center each time so that the pool noodles are on either side of your face. Mix up which side you move to and try to make the movement more spontaneous.
Step 5: The Workout
Now that you’ve made an effective piece of training equipment entirely out of household items, as well as practiced some simple movements and strike drills, it’s time to tie it all together into an effective workout.
1. Roll Rear - Roll Center (30 seconds)
- Get in your boxing stance in the center of your two pool noodles
- Drop your back leg and roll to the right
- Return to center with a roll to the left
- Repeat for 30 seconds
2. Roll Lead - Roll Center (30 seconds)
- Return to your boxing stance at the center of the pool noodles
- Lead with a roll to your left (or right if you are a southpaw)
- Return to center by dropping your back leg and rolling back
- Repeat for 30 seconds
3. Roll Lead - Roll Center - Roll Rear - Roll Center (30 seconds)
- Perform the previous two movements but tie them together in one fluid motion
- Repeat for 30 seconds
4. Roll Rear x 2 - Rear Hook - Roll Lead x 2 - Lead Hook (30 seconds)
- Start with a roll to your rear side
- Throw a hook after performing the slip
- Slip back to center with your lead leg
- Slip again with your lead leg and throw a left hook
- Slip back to center with your rear leg
- Repeat for 30 seconds
5. Roll Rear - Lead Hook - Roll Lead - Rear Hook (30 seconds)
- Roll with your rear leg while simultaneously throwing a hook with your lead hand
- Roll back to center using your lead leg while throwing a hook with your rear hand
- Continue alternating sides for 30 seconds
6. Roll Rear - Roll Lead - Pull Back (30 seconds)
- Drop your back leg and roll to your right
- Return to center by rolling with your lead leg
- Pull back at center as if an opponent is throwing a straight punch at you
- Repeat this process, but start with a roll to the left this time
- Continue alternating sides for 30 seconds
For interactive boxing workouts from home, join FightCamp & start training with us:
1. Head on over to our website: joinfightcamp....
2. Chat with a pro-team member to see which FightCamp home gym is right for you
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