Switch Hitting Boxing Drill in 90 Seconds

Switch Hitting Boxing Drill in 90 Seconds

by Fran on October 11, 2017


If you are looking to improve your switch-hitting and your overall upper body/lower body co-ordination, then this drill will really help.

This type of drill has its origins in the Eastern European boxing scene and is becoming increasingly popular in Western Europe.

The drill helps you develop switch-hitting; that is switching from orthodox to southpaw and back again.

A further benefit of the drill is that it promotes great co-ordination by forcing unorthodox movements whilst remaining functional as a boxer.

Whatever positions you are in you are still able to unload shots – you are always able to deliver effective punches to the target.

Practice this for a full 3-minute round.

It will feel awkward to begin with but persevere. Use it regularly in your gym sessions and you will feel benefits.

Comments or questions below please 🙂



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{ 10 comments… read them below or add one }

Declan Hill October 17, 2017 at 12:05 pm

As usual, brilliant stuff from the man – Fran Sands.

Saw Conor McGregor do switch hitting successfully against Mayweather in the early rounds of their fight. If it can work against the best boxer in the world. It is an excellent tool in the kit bag to pull out against amateur fighters at my white-collar level. Most of have never seen this kind of tactic.

I practiced it Cuban style. Every technical detail (Breath, hand position, switching balance from foot to foot) in extreme slow motion for one round. Next round slightly faster, the next round faster… until in the body memory.

Thanks so much Fran.




Fran October 18, 2017 at 6:33 pm

Thank you Declan for taking the time to contribute – smart input as always.

Really like the Cuban reference – the breathing and the focus. Others would do well to apply that type of method.

Cheers mate.


Chris Playfair October 14, 2017 at 8:16 pm

Hi Fran.
Strange drill but it will be worth practicing that one.


Fran October 18, 2017 at 6:31 pm

It’s a bit weird Chris, but it really does help your overall style in time


Mickeyg October 12, 2017 at 3:37 pm

Nice drill Fran and a lot of the pros seem to do this more and more now.
Interesting to me that your starting with ur feet in the neutral position then doing the first step/jab, and not from the regular stance with probably a smaller step/jab to start. I think the way ur starting promotes better fluidity and learning how to eventually move around the ring and then get in and out of your boxing position with a punch and stay in balance.
thank you for the drill,


Fran October 12, 2017 at 7:50 pm

My pleasure Mickey

Yes, starting from the standing position definitely adds something, unorthodox and it promotes being responsive from any position. Glad you like the drill Mickey, thanks for the comment


Frank Mitchell October 12, 2017 at 10:57 am

Just the thing for me to practice on a Heavy Bag. I’m fairly ambidextrous, and I like to practice Southpaw moves, if only to exercise both sides equally.


Fran October 12, 2017 at 7:49 pm

Really glad it adds something for you Frank – I struggle with southpaw, always have, but even I enjoy using this drill myself.


pug October 11, 2017 at 11:52 pm

I see this is an extension, in macro movement drills, from the last one and it is great stuff Fran. I have a research paper somewhere that discusses the greater learning/retention value in demonstrating a complete skill movement then having the athlete(s)/boxers perform it vs. teaching and practicing micro-movements or parts of the skill that make up the whole. That said, I believe there is a time and place for various methods of instruction that is dictated by the learner’s individual needs. But it’s easy to see value in these drills.


Fran October 12, 2017 at 7:48 pm


Thanks Pug. We are really hitting this type of stuff hard in the gym, it’s bringing real benefits. Love the gradual layering and in my opinion it is incredibly effective.

Cheers pal.


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