Conditioning · Boxing
Four-Point Reflex Target Boxing
Four-Point Reflex Target Boxing uses a target suspended by four tension lines to practice accurate punches, reactions, and angled footwork while building boxing endurance.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand within punching range with your feet staggered, your knees slightly bent.
- Raise your gloves beside your cheeks with your elbows near your ribs.
- Strike the center of the target with a short, straight punch.
- Return your punching hand to your guard.
- Take a small sideways step into open space as the target rebounds diagonally.
- Repeat the punching sequence from new angles for your timed interval.
- Stop punching when the interval ends.
- Wait outside the rebound path until the target settles.
Form cues
- Keep your eyes on the target.
- Keep wrists straight behind your knuckles.
- Exhale briefly with each punch.
- Keep your chin tucked.
Common mistakes
- Hitting too hardUse light contact that lets you track the rebound rather than trying to drive the target away.
- Chasing the targetLet the target return within reach instead of leaning forward after it.
- Crossing your feetMove the foot nearest your direction of travel first, bringing the other foot along to restore your stance width.
Safety
A mistimed punch or unpredictable rebound can jam your wrist or send the target into your face. Moving into the tension lines can cause a trip or entanglement.
- Inspect all four lines, anchors, and target attachments before starting; follow the equipment's tension and clearance instructions.
- Secure your hand wraps and training gloves before striking.
- Keep your footwork inside a clear practice area that stays away from every tension line.
- Do not grab the moving target or adjust its attachments while it is rebounding.
Choose shadow boxing if you cannot track the rebound comfortably, and seek professional advice before impact work if you have ongoing hand, wrist, or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Boxing Training Gloves
- Four-Point Reflex Target
- Hand Wraps
Sets and reps
- Sets
- 3–4
- Target
- 30–60 seconds
- Rest
- 45 sec
Start at a pace that lets you place each punch deliberately before increasing the tempo.