• Stand side-on, fists up, looking straight ahead. This time, move sideways between the cones. “Make sure you don’t bring your feet together,” says Pickard. Otherwise, you’re too easy to knock over.
• Again, throw random one-twos. But this time, before you punch, you need to pivot 90 degrees off your back foot, as if you were stepping into your opponent. Step back and keep moving.
• Next, pivot off your back foot, as if you were stepping away. Throw your combo, then start moving.

Classes

Rocky will teach you a bit about how to box. YouTube will show you more. But if you want to learn the right way to throw a punch, you need an expert to show you. “Once you’ve got the basics, you can work on technique on your own,” says Pickard. “But if you don’t then you’ll just get good at all the wrong things.”

Most boxing gyms run beginner classes, but there are still many where the coaches don’t have time to help you. “At Repton, we have a rule – no fitness boxers,” says Pickard. Which is where his gym comes in. You learn proper technique but without any pressure to step into the ring (although 12×3 does run weekly sparring sessions, in case you get the bug).

SPARR and Punch are also focused on skills, rather than just sweat. “We start with shadow-boxing,” says Luis, “so the trainers can work out your skill level. Then we pair people up for pad work and move around the class giving one-on-one coaching.” That way, you learn to hit in a way that damages your opponent, not your wrists.

Gym Work

A boxer’s body is built by boxing. But your conditioning comes outside the ring. “You need to run, a lot,” says Pickard. If you can’t last into the closing rounds, your opponent just needs to wait you out. And there’s no alternative to putting the miles in. For boxing sessions, a skipping rope is still your best friend. You’ll build stamina, shoulder strength, foot speed and coordination. Plus you can always have one in your bag, if you fancy a workout and don’t have a gym to hand.