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Sparing Safety 101
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Maybe you've always wanted to box, but images of raccoon eyes and split lips, accompanied by strange looks from co-workers, keep you from the gym. If that's the case, rest assured that there are plenty of safety measures you can use to protect yourself and still get a great boxing workout.
One of the most important things to remember is that you can learn how to box without ever stepping into the ring. When my trainer, Aaron Emmons, puts me through a workout, we do our warm-up, a few rounds of shadow boxing, a few rounds on the heavy bag, and a few rounds on the mitts. That, combined with some plyometrics and abs at the end of the routine, gives me a great cardio session, and I didn't have to dodge one punch. As Aaron tells me, "your only opponent is the heavy bag."
That said, if you want to take it up a notch, sparing is the most challenging of all boxing exercises. If you've been coming to the gym for awhile and you want to spar, the right safety equipment will keep you safe.
First, you'll want to get a mouthpiece to protect your teeth. You can pick one up at any sporting goods store. They come one-size-fits-all; you simply boil them in hot water for a few minutes and then mold it to the shape of your mouth. The mouthpiece does make it a little more difficult to breathe, so you might want to wear it while you shadow box or hit the bag to acclimate.
Second, you'll want to get protective head gear. Your gloves, which are already 40 percent more padded than what's used in a live fight, are already protecting your hands, so now you just need to pad your noggin. If your gym has a boxing program, they might have headgear that you can borrow for your first few times in the ring. If you plan on sparing regularly, you can get your own headgear from Ringside, Everlast or Title. There are even custom-designed training headgear sets for working professionals that will protect your cheekbones and nose. These styles of headgear, some of which come with cages protecting your whole face, ensure you'll get a great sparing workout without the gloves ever touching you. (After all, no one wants to go to work looking like Ed Norton in "Fight Club")
For the guys, you'll also want to wear a cup and groin protector. This equipment will not only protect your family jewels, but your hips and ribs as well. Ladies, believe it or not, they make groin protectors for us as well, along with chest protectors and special sports bras.
Lastly, have your trainer set you up with the appropriate opponent, one who fits your size and skill level. And remember--sparing is all about practice, not pain. No one, even professional fighters, throws haymakers during a sparing session.
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