Boxing: Pendulum bouncing. How to not get tired.

Alexey Frolov three-star AIBA certified boxing coach speaks about important details of pendulum, how to not get tired.

[@eismndmsoaidhndmsm]

Theres no wonder why eastern european boxers are so technical. The detail this man breaks every little aspect down with is amazing.

[@pope1089]

Wow. you use face on fist technic too

[@woodike3300]

But that doesn’t stop them from always losing to the American fighters from the inner cities.

[@ppvplug3940]

@@woodike3300 what point were you trying to make with that śtupid a$$ comment ?

[@smokinjoe4684]

For real

[@brooklynlumene2073]

@@ppvplug3940 it’s not stupid at all a lot off stuff he is doing leaves him more square and on center line For example European boxing teaches 1 2 then step back western boxing teaches throw 1 2. Then slip slip or 1 2 Slip roll always keep head off center line and they don’t really sit on they punches once fury adopted the western approach to boxing at kronk gym it was over same with Lennox and the klitschko brothers

[@desmondmccallum2916]

Not one trainer has ever taught me rigid ankles before, never even heard of it. Priceless gold !

[@pope1089]

u keep on hitting

[@mademax1]

I figured this out years ago naturally, but stopped using it later because I thought it was a method of cheating the excercise. I was dumb toretrain myself to do something more difficult in hind sight

[@joys8634]

@@mademax1 You make no sense. fighting like this will make you way more tired than fired flat footed. Guys who fight like this usually have glass jaws and are super defensive

[@sunnnyy1376]

@@joys8634 okay weak.ankles.

[@kaderimsecekerim4460]

@@joys8634 🤣

[@KenHuyn]

Bivol is a textbook for the example of this technical style.

[@Brucelee-pv6uf]

0:00 rigid ankles like coner ko aldo 0:45 rigid ankles stop weight Soft ankles not allow to send weight forward 1:35 rigid ankles heel off floor 1:55 rigid ankles muscles are off ligaments are on

[@Kalama_Llama_King_Kong]

Goldmine! Thank you

[@stonk_boi9617]

I think this era of new boxer will be much more technical (amateur and professional) since we have such a great access to amazing videos like this. I hope to get into my local gym soon.

[@duduodin7243]

Just don't let the wealth of information confuse and overwhelm you. Ive heard people say it's best to focus on fewer concepts at one time. But if you are bright I think you can focus on more simultaneously. Just don't overwhelm yourself with often contradictory techniques and training philosophies from different instructors

[@kreculjkreculj]

@@duduodin7243 As Bruce Lee said, "I'm not afraid of a fighter who practiced 10000 punches one time each, but of a fighter who practiced one punch 10000 times."(paraphrasing)

[@duduodin7243]

@@kreculjkreculj ​ @Darko Kreculj Thats what I'm saying. I watch all sorts of videos and practice all sorts of drills from time to time but when I get tested with sparring or have fought my focus immediatly narrows to a few basic things; keeping my hands up, staying moving with in and out foot work, pivots and a little head pendulum with some slips, ducks, and pulls (forget the counters), as well as maintain a volume of strikes that keeps up with my opponent. Those three basic concepts, hands up, keep moving, and keep striking is literally all I can think of during every fight I've ever been in. My repertoire of techniques always gets reduced to my two straight punches, front kicks to the lower torso and hips, and working for underhooks or going for a round elbow or upper cut aimed at the chest when a clinch happens. Thats like all my brain can come up with in the heat of the moment. Thats it, thats how i assume I'm gonna fight every time. Its not spectacular or super creative but I've practiced the timing on those moves plenty and I know my straaight punches are HARD so I just focus mainly on getting really good at setting up a knock out cross with a front kick, and a nice and hard 1-2-1 or maybe a 1-1-2 combo. Thats how I visualize winning fights and it works for me so yeah I totally subscribe to the idea of keeping it simple when shit hits the fan or I'm in contest. And with stick/sword type weapons I just by default go with overhead strikes and pokes to the face/upper body, which seems like a just fine way to fight. (I actually play with practice swords quite a bit and have tested a lot of things out while not stressed out and again keeping things simple just has a better success rate for me)

[@deeorr6403]

In every aspect of life

[@mosswine5417]

​@duduodin7243 I think if u just forget most things u train in and default to what u are comfortable with means u lack discipline to use it in a fight. When u default, you're opponents coach/trainer will notice and devise a strategy against it, then it becomes weakness. This is especially if you're opponent has time to prepare. I could be wrong however..

[@50yearoldlerookie84]

Coach Alexey, thank you so much for these videos you produce and post, it's amazing how you teach, technical and simple at the same time in a way that is easily understood and applied as well.

[@cooltroop2]

Incredible, thank you Mr Frolov and translator!

[@pope1089]

Wow. I could cut that whole thing down for you for like 1week at half the cost at like 100 dollars a week for completet crippling resulsts

[@bradmckee4323]

Great video sir. Thank you. I've been doing it right without knowing it. You move so well and natural. I'm still working on that. I have quick feet, but sometimes not so fluid

[@PhoenixProdLLC]

Great explanation on a detail probably over looked, if mentioned at all. Spasibo! :)

[@Anti-simp]

i always wanted to know what this man is explaining! youre amazing for translating him! sposiba.

[@miguelgonzalezgarcia5737]

Oh my god! Information about boxing that i never Heard before un KZbin, this is so special... I think Will learn a lot with this Channel

[@poilochio]

so good this is the perfect christmas present

[@themightyatom1031]

Thank you for the English translation. Much love and respect from the uk

[@irifyan4643]

Thank you for sharing to us your high level knowledge

[@rajamotivation4801]

Phenomenal video! Thanks for taking the time to explain things in such detail!

[@dudde1751]

Thank you for translating. 👏🏻 Very interesting.

[@cehinton]

Say whaaaat? I have never heard anyone explain this before! This is amazing. Great stuff!

[@abdullahazka7324]

I found gold channel, i rrally need this technical explanation,sometimes i just can't understand shit even my coach already show how it to be done

[@alikareem1191]

Thanks a lot for translation

[@crusader.survivor]

Спасибо! I greatly appreciate this channel and the English explanation is excellent!

[@midgetspinner9134]

Thank you translator! Wonderful job!

[@cactusmonster5520]

master class boxing! thanks for this video!

[@nordicwarrior5014]

Great video brother. God Bless you all.

[@cyberneticwhitehat-student6296]

Thanks for translation it helped a lot.

[@hanivdoniv]

Great video. Thank you

[@marcelnowakowski945]

What can I say? Mr. Frolov; You rock!

[@Phukayew]

It would be amazing if our coach got off his ass to show us things like this at the club. This man is a life saver, thank you.

[@calicodak5256]

they are all right that gym is a business first haha

[@kidpresentable6004]

Russians always explain it in excellent detail

[@my3jeeps]

I tightened my double end bag last week and have been struggling to hit it since. Last night I found myself doing this unconsciously and it felt great. Today I see your video and now will make certain I consciously do this. Thanks coach.

[@nickolastrainer8900]

Great video very technical. Very good channel

[@buddycassidy]

Great knowledge you have 👍

[@Jgordo111jdg]

I instinctively did this when I first started boxing lessons and the instructor kept telling me to stop until it no longer was my program. Lucky for me I see this. I can practice to make habit once more

[@kidpresentable6004]

Great video

[@graemehuia5964]

Awesome information 👏

[@itsjustmeBryan]

Thank you for video

[@chilangolpz6851]

Thank you for translation .

[@icyBulls]

This man has helped me greatly

[@pope1089]

Wow....

[@freedomcanada8397]

Pure gold everytime

[@rebshannonling]

Thank you. I'll try this out

[@robertalexandrubaba7065]

Thank you sir!

[@Ry-bo9hi]

yo this old man can dance, thank you coach alexey

[@phonymontana4254]

A true teacher of the sweet science. Thank you

[@Jxc95]

Question: how does one duck under punches and engage in lateral movement under the pendulum stance? Or is the pendulum stance primarily meant to manage distance?

[@safdarkh786]

I kid you not!. This is not anywhere i trained!. I am Honesty mind blown now!. THANK YOU SIR🙏🙏🙏

[@mattwoodroffe2366]

Great insight.

[@braineytroyandbracci]

Beautiful Thank you.❤

[@fkajaei5080]

Amazing information

[@christiancoats1]

Brilliant! This is definitely something I had wrong

[@jakkelowie7001]

Thank you!

[@Oldmanpeace]

This guy is absolute gold.

[@Grayto]

Have been trying to get better at this style for years and always feel sore/tired in weird places. This is probably why. Gonna try this out.

[@AlmostDrAbe]

Thank you 🙏

[@phantomog8963]

Thank you for translating!! I love the Russian knowledge.

[@johnperkinson2394]

Thank you sir

[@Ptrrrrrrrr]

Alexey says he can bounce for hours, I recently started incorporating the pendulum step in my training using this advice. Now, my legs become tired before my arms do. Great advice! But takes training to do this for 12 rounds.

[@stalliontheplumber7406]

Finally a realistic comment! I can guarantee you that almost none of the commenters really are active boxers. Alexey has very good points, but it's for advanced boxers, not beginners.

[@kaderimsecekerim4460]

This advice for amateur boxing. 4 round jump no problem for conditioning

[@kalivr1908]

I guess in that case, I might as well start incorporating it as early as I can.

[@DrRepper]

Skipping. Hours of it. Do a round of skipping every third round.

[@giorgiociaravolol1998]

@@kaderimsecekerim4460 cap. 4 rounds of skipping are not enough for 12 rounds of sparring, unless you do like bivol that relaxes mid fight, taking a 3 to 5 sec break every time he needs it. I found very helpful the exercises for calves and ankles of this channel

[@tatjanamikic6877]

This guy is Awsome!

[@TimeFlyingBy1884]

I can smell the Vodka on his breath through my computer screen 1:48.

[@redsnflr]

It's very similar to the bouncy Karate stance - which is usually a bit wider & more side on, but the bouncing movement is the same.

[@moeahmed4717]

I’d buy this guy a drink 🍻

[@dannykicks603]

Fantastic

[@TPRighteous]

He made plenty of sense.. wow and 100% right

[@christtwitch4013]

Im pretty sure every time he said rigid ankles he meant rigid knees. Its the straightening of the leg that allows for less muscle involvement

[@tarettime9392]

No he meant ankles. Having the ankles stay rigid is what keeps your calves from burning cause then they’re not using the muscles to drive you up and down it’s the tendons which don’t get tired in the same way

[@MegumiKato418]

Thanks for this coach, I want to be pro someday im gonna learn so much from your vids thanks again I will be coming in a boxing gym soon any tips for me? Thanks again have beatufil day ❤️

[@internet_nobody6289]

Have you joined a gym yet ?

[@2PounderPlanter]

@@internet_nobody6289 just learn technique first. your power comes with technique not force. start with fundamentals and you will improve quicker in the longrun

[@2PounderPlanter]

@@RylzMunkister i dont understand what you are trying to say

[@pope1089]

I know how to face punch people

[@muladaboc3546]

Always sleep and eat well very overlooked

[@igorg.8624]

Thank you for this explanation. Are there exercises to help one develop rigid ankles?

[@masontroglen3413]

Superb

[@trollpog7571]

Coach, when performing Russian pendulum steps, should I feel my peroneus longus more than my calf? Please respond.

[@JuxMan188]

Amazing

[@Icemanr85]

Incredible

[@tpks2542]

Finally someone explains Chael Sonnens stand-up

[@booboobumbum6602]

This more technical, but bivol shows you sacrifice power for speed, movement, accuracy

[@rexyz5875]

If you want technique go to russia or ukraine, if you want heart go to mexico, if you want hustle and grind go to usa

[@Bentel-jr4vz]

Hustle and grind?

[@elchivodesandoval2888]

😂😂 and youve probably got none of the above

[@Bentel-jr4vz]

@@elchivodesandoval2888 Not yet

[@TrackinDaMeta]

If you broad dumb overgeneralizations go to this comment.

[@praishsewthal1681]

Im trying this but my calves are sore after some time. I know my technique is incorrect. What should I do?

[@barneymaurirere9592]

Best coach in world.

[@MrUsampa]

Yeah but overusing ligaments is cause for bad injuries and ligaments take more time to recover. It*s good to use both, know where to switch rigid and not so rigid ankles and engage hips

[@idalgopatrickmuia9703]

Grazie ❤per aver evidenziato questo particolare ... Sono le piccole cose che costruiscono quelle grandi 👍💪 questi piccoli accorgimenti possono risolvere ed aggiustare molti problemi .. dalla resistenza alla reattivitá ella frequenza dei colpi della propria boxe .

[@unidaspandemia9936]

I think economization-saving of energy is a must in boxing, every movement you make must obey to an important task, otherwise, is a waste of energy. Eficiency must be at it´s maxium.

[@eddiefromtheriver]

Rigid ankles, got it.

[@JamesSmith-bo3po]

What does it mean rigid ankle? How do you do that? Do you stand more on your toes? Do you keep your knees straight? I don't get it. Can someone please explain?

[@heindattel3919]

But what? And how? Please explain what is mean by rigid ? Thanks

[@flyfin108]

awesome

[@GxRedemption]

Would be amazing to be coach by him

[@billwilliams5088]

Fucking genius

[@clemsontigz1]

I cant believe theirs not 100 people on here bashing em . But if they are ? It shows they've never laced em up. This guy is nothing short of brilliant

[@troyfaure4315]

beterbiev and dmirty bivol are 2 of the best boxers in russian history i love both of there powerful styles

[@kerimcabbar7159]

Our coach was raised by russian trainers who were invited to turkey to train national team. i gladly see how his and consequently our technique resemble this guys. That is how boxing is supposed to be .

[@kaderimsecekerim4460]

Evet kardeşim bu Rusların bize öğrettiği danslı boks. Ben küçükken boksu sadece bu stilden ibaret zannederdim.

[@kerimcabbar7159]

@@kaderimsecekerim4460 aynen bizim hoca derdi sürekli "dans et, dans et" amatörde özellikle dogru stil bence.ama profesyonel çok farklı bir dünya sonradan gördük. Muhammed Ali istisnai bir durum ama

[@kaderimsecekerim4460]

@@kerimcabbar7159 hatta öyle alışmışlar ki jabi dahi durarak vuramiyorlar... Kesinlikle bencede amatör için en iyi stil ama profta işler değişir katılıyorum.

[@Adam-qm9gh]

Any increased risk of plantar fascitis with keeping ankles rigid

[@tptptptp8027]

I think I get plantar issues? I end up with sore heals and feet and then can’t walk properly ??

[@gunkman_man]

💀 i love pendulum bouncing but as my left ankle anterior ligament is totally torn, maybe it's not good for me

[@dukesmooth6647]

Good

[@acexae2411]

How to create rigid ankles

[@cp-sx2ri]

What exactly is rigid ankles?

[@unothahitmaker9925]

Dimitry Bivol executes this perfectly

[@randomthings8057]

How do you rigid your ankles

[@ryanbaileyboxing]

🙏🏾🙏🏾

[@arphaksad01]

So how does one develop such a skill?

[@michaelferto6588]

..This is interesting information from an experienced trainer..Thanks for sharing.....I fought once in a golden glove fight about 1985 in Queens NYC....I saw them with big cameras in the corner filming the closed level boxing match....I wonder if that match is on video for me to view....I think I won, but they gave it to my opponent named (I think) Diaz....I would like to see the match myself, to see if I am correct.... I can't locate information on that fight on the web or elsewhere.... I wonder if you guys could help me find that boxing tape....I look when I can, but I am also looking for my missing parents from 2015, and trying to make ends meet taken care of our home, car, self, things, my training, my art works, etc with little funds and lots of nonsense....Truthfully M.F.....This area around here has gone nuts...

[@user-ij5sw7fd6x]

Stay strong mate! We are with you!✊

[@charlyabarca3881]

Stay strong man!!!

[@michaelferto6588]

...I think I made a move that will let survive this winter here again... I moved upstairs in my parents room....I brought up two small electric heaters.....My body is finally staying warm....If things work out, I will get a better heater, when I have strength, time, and money set......My bath tonight was like a gruelling boxing match....I won, but had lots of thoughts of given up.....This bath was needed....Its been a week or so, and things needed to be washed away..... Know with some good rest, light food, and a little exercise, I will overcome this slight cold.....Most of all, this freezing home is not going to freeze me again....... Plus, I just got my long under ware on, instead of of loads of clothing........ Thanks guys for reading and your encouragement.....They are blasting sounds of my parents screaming from their car speakers for years....... I can't believe law enforcement let's things like this occur.......

[@michaelferto6588]

....They distort and fabricate anything and every thing around here..... They seem to destroy.....My parents are missing since 2015, because these nuts even go after elderly...... Thirty years of handling things like this on 122 st and 111th Avenue, Queens NYC..... I try my best to keep holding things together, and I do.....Its very rough though....I am here over fifty years..... I figured them out.....They use technology to infiltrate creatures more minds, feelings, and even actions.....This is fact that all need to address, less more innocent people get and families get destroyed.....I am on Facebook and totally legit.....I even stay righteous....

[@michaelferto6588]

....Unforgivable is a actuate, but if I fall into their traps, I may loose everything.....

[@SouthpawJoe]

any recommendations on developing the ankles and foot strength to maintain the pendulum step?

[@russianschoolofboxing4523]

There are tons of exercises but ... jumping rope is the best.

[@SGJr.]

What exactly does he mean by rigid ankles ?

[@mugzei163]

What is rigid ankles? Does this mean keeping calf muscles contracted constantly

[@RafelJaggai]

Yes, you're basically bouncing in and out on the ball of your toes, but beware, this takes ALOT of calf endurance

[@un1530]

How to increase rigidity of ankles? I have flat feet and using pendulum step is quite tiring for me.

[@andreidogaru4296]

jump rope

[@user-ij5sw7fd6x]

Watch John Shepherd sprint cauch, he has a lot exercises to train ankels. I recommend "lockdown" playlist.

[@un1530]

@@user-ij5sw7fd6x Many thanks man I found some exercises on that channel to increase ankle stability and such.

[@user-ij5sw7fd6x]

@@un1530 You are welcome bruv)

[@kaderimsecekerim4460]

Jump rope