About Me

My name is Fran Sands.  I’ve been involved in amateur boxing since 1978, first visiting a boxing gym at the age of 6.  I was involved 60 amateur contests, winning regional titles, reaching national semi-finals and finals and representing my country at Under-19 level.  When I hung up my gloves at the age of 21 and after a short break from the sport, I moved into a coaching role.

Since 1996 I have coached amateur boxers, helping some amazing young talent to realize their potential.  I have worked with numerous national champions and international boxers and enjoy immensely the feeling of working on the technical and tactical development of boxers at all levels, always enjoying very positive feedback from my charges.

About the Site

In creating this site, I am hoping to use my coaching skills to provide a significant resource for those interested in boxing.  I intend to present a structured and rigorous method for people to either improve their existing boxing skills or alternatively learn new skills.  I guess that people who may find this site useful might include:

  • Practising boxers or other ‘combat’ sports participants (such as mixed martial arts) who may be interesting in developing certain aspects of their fighting style.
  • People who would like to become involved in boxing, but who would prefer the confidence boost of understanding some background on the sport before taking the step of visiting a boxing gym.
  • People who are seeking to keep fit, but who may wish to develop their fitness around a framework of learning a technical discipline.  This often helps to maintain an interest in keeping fit.
  • People who may wish to learn boxing with a partner or friend in the home environment (e.g. in a basement or garage).
  • People who may be partaking in one of the many charity white collar boxing events that seem to be quite common these days

The basis of the site will be the presentation of the full range of punches, from a jab to a cross, uppercuts, hooks, short/medium and long range work, parries, blocks, slips, ducks and a whole host of other good stuff; go to the Boxing Skills page to learn more.

Coupled with this we’ll examine the equipment and fitness methods used to underpin the skills, and you can find more information about this on the Boxing Fitness page.  The third piece of the jigsaw will be provision of a series of programs that will take elements of the skills and fitness and combine these to offer a full training regime suited to your requirements, be it skills focused, fitness focused or both!

A principle I am hoping to uphold is that the users of the site will play a significant role in how we should move forward.  I will provide an initial ‘learning platform’, based upon a series of short videos along with written guidance articles and e-books.  I would hope in the near-future to be able to offer some kind of true ‘coaching’ experience i.e. my being able to review user submitted videos and provide feedback in an on-line workshop environment.  This though will be very much dictated by site users.

Having said what I will be delivering through this site, I should also make it clear what I won’t be delivering.  I know that these days we have experts all over the place, and not just experts in one area, but experts in all areas, all of the time!

I, unfortunately, am a mere mortal.

My skills are firmly based the technical elements of boxing and the kind of fitness regimes used to support these elements.   I am not a nutritionist, I am not a weight training specialist, I am not a running expert, I am not a sports psychologist nor a sports physiologist nor any other kind of ‘ologist’!

If you as the users of this site decide that we should investigate more fully the areas of nutrition, weight training, running or anything else for that matter, then I’m sure we’ll be able come up with the answers that we seek.

In the meantime, I’ll be sticking to what I know best…boxing. If you would like to contact me for any reason at all, please email be at fran@myboxingcoach.com

Be advised:  Boxing, as with other contact sports, has inherent risks that even the most dimwitted of observers should identify and acknowledge.  If you intend to undertake boxing with another person (i.e. hitting each other in the head with punches), this needs to be done in a controlled gym environment with suitably qualified coaching staff present.  By reviewing the content of this site, you are doing so as a sensible and free-thinking individual, not a moron.  I can’t be held responsible for moronic behaviour, so try to avoid it will ya!

{ 22 comments… read them below or add one }

Rohan February 3, 2018 at 6:53 am

Sir I am an amateur boxer from india. I watched your videos filled with knowledge. And this helped me a lot in my country it is hard to find good boxing gyms. So it is people like you who help us your videos helped me a lot. Thank you so much sir for spending so much time in helping people like us.


Fran February 6, 2018 at 8:19 pm

thank you Rohan, I hope that all of this material continues to help you grow as a boxer.


JO FIGUEROA December 2, 2017 at 1:14 pm

To the point
Best coach by far .
Best Regards


Fran December 2, 2017 at 3:54 pm

Thank you very much Jo. That’s exactly what I aim to achieve so it’s nice for you to be recognize it. Cheers pal.


Martijn October 24, 2017 at 6:11 am

Dear Fran, Love the site and your work; i recently started boxing again and your work is a goldmine of advice! I am trying to download the Toolkit of your site, but unfortunately after entering my email-address and waiting for an email in return to complete the process; i don’t receive any email. I hope you can help me out here. Many thanks in advance!! Martijn


Fran October 25, 2017 at 6:31 pm

Thank you Martijn. i have sent you an email to sort this out.


Harvey Reynolds September 17, 2017 at 6:08 pm


I recently enrolled in your program and then lost your web address and my password. Can you please help me with both as I am anxious to resume home training.

Harvey Reynolds


Fran September 18, 2017 at 7:39 pm

Hi Harvey

I have sent you an email


Jason August 26, 2017 at 8:32 am

I have a fighter which when sparing always lead with his head and rushes in and becomes square on, obviously while on bags and pads he don’t show this, any ideas why he might be doing this and any correctional drills available cheers.


Fran August 27, 2017 at 5:51 pm

Hello Jason

I would be speaking to him in very clear terms about it, the dangers and difficulties that he will definitely put himself in. I would also be encouraging him to ‘trigger’ the opponent more, lots of feints following by the explosive drive forward – if the opponent backs off then let it go – he’ll get him next time. If he wants to drive forward, he could also do this behind the double arm block – leads to more control.

Hope this helps, good luck.


Paul August 16, 2017 at 1:49 am

Hi Fran
I’m training for a white collar fight I’m taking it quite serious. They only provide 6 weeks training I’m doing my own now with the help of your videos etc. we are 12 weeks out now I’m sparring 5-8 rounds a week and doing pads with a mate who’s a former boxer and I’m doing strength training and cardio but I’ve no idea how to structure it? I work 10 hours a day too. Could you help with me build a bit of a plan . Like when should I stop the strength training and how much road running to do etc ?

Thanks a million


Fran August 16, 2017 at 7:01 pm

Hello Paul

Just dropped you en email mate, hope it helps.


Marcos Saucedo June 30, 2017 at 1:21 pm


My son was recently in the USA national tournament and was lost in the fight above. I curious what your thoughts are and how he could improve?


Simon June 30, 2017 at 7:16 pm

Hi, Fran I sincerely hope you don’t mind me chipping in and Marcos I hope you don’t take me as an cheeky interfering so and so but could I offer a couple of little things. Your lads fast and game but maybe tell him to let the tall fella come to him a bit more. Instead of chasing the tall counter puncher let him come forward, block, slip whatever and then your lad explodes into him, then back. I’d also make him drill footwork, keep his feet apart, in the right stance and under his shoulders all the time. That bit of control with his natural speed and ability might help. Thank you.


Fran June 30, 2017 at 8:33 pm

Hi Marcos

Thank you for posting the video. Your son deserves great credit for a really determined and aggressive performance against a tall and awkward southpaw opponent – please pass on my congratulations to him.

For what it’s worth I thought your boy was very unlucky not to get the decision. I gave him the first 2 rounds and his opponent the final round.

However, the judges may well have felt that your son’s punching at close range were incorrect shots and therefore were not scoring them – they could be viewed as not landing the knuckle part of the glove. That would be the key learning point for me.

He would benefit greatly from shortening his hooks and uppercuts on his way in and at close range. He works really hard to get to that range but then gets a little wild with big looping shots when right on top of the guy – a little more composure and the bout would have been beyond doubt.

Simon’s points can also be borne in mind as an alternative. Bringing tall guys onto their front foot and out of their comfort zone can work well.

Have a look at the close range hook videos on the site to get an idea of what I mean.

Hope this helps Marcos. Your boy should take heart from his performance. Tidy the shots up at close range and he’ll progress further in his next comp…no doubt about it.


Francesco June 27, 2017 at 7:38 am

Hi Fran
Was wondering where you are based?


Fran June 27, 2017 at 6:31 pm

I’m in Liverpool, UK Francesco


Ian Thompson June 6, 2017 at 3:34 am

Hi Fran
This is my new email address
My old email xxxxxxxx is no longer valid.


Fran June 6, 2017 at 6:16 pm

No worries Ian, I’ve updated your record


Jack April 26, 2017 at 12:20 am

I can’t believe you’ve put so much time and energy into putting all your knowledge out there for free. Thanks so much for all of your articles and videos. I’ve trained at a few gyms here in Australia, but I’ve never been shown the basic fundamentals in a way that you teach them. I won my first amateur bout last week and people (a trainer included) commented on how I looked like a “real boxer”. A huge part of that is due to studying your videos over and over and just repeating the basics again and again according to your instruction. You don’t know me, by you helped me win that fight. So thanks!


Fran April 29, 2017 at 4:26 pm

Brilliant that Jack, very well done mate. Hopefully that’s the first fight in a great journey in amateur boxing. Look forward to hearing about you making that national team in a few years 😉

Thanks mate.


Fran April 20, 2017 at 6:39 pm

Just sent you an email Mario


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