Boxing is a sport like no other. It’s intense, strategic, and requires a unique mental toughness. But let’s address the elephant in the room—the fear of getting hit. As a coach with years of experience, I’ve seen this fear countless times. It’s one of the biggest mental barriers that new boxers face, and trust me, you’re not alone in feeling it.
Why Fear of Getting Hit is Natural
The fear of getting hit is deeply ingrained in human nature. It’s a survival instinct. Your brain is hardwired to avoid pain, and let’s face it—boxing involves pain. Whether you’re in the ring or practicing with a partner, you know that a punch to the face is coming at some point. For a lot of new boxers, that looming thought is enough to cause hesitation, anxiety, or even make them reconsider the sport entirely.
In boxing, unlike many other sports, contact is inevitable. In fact, not only is it guaranteed, but getting hit is also an essential part of learning and growing as a boxer. You could be the fastest, most elusive fighter out there, but punches will land. It’s just part of the game.
Understanding the Fear
Before we talk about overcoming this fear, let’s first understand it. The fear of getting hit stems from two main sources: physical pain and psychological shock.
- Physical Pain: The obvious fear is the pain itself. Will it hurt? Will you be able to take a punch? What happens if you get knocked out? These are questions that swirl in a new boxer’s mind.
- Psychological Shock: The second, often overlooked, part is the psychological shock of being hit. You might get disoriented, your mind might blank out, or you might simply freeze. Many new fighters fear losing control more than they fear the pain.
How to Overcome the Fear of Getting Hit in Boxing
Now, here’s the good news: with time and the right mindset, you can significantly reduce this fear and become much more comfortable in the ring. Let me walk you through some practical ways to tackle this fear head-on.
1. Get Comfortable with Controlled Contact
The first step to conquering your fear is to get comfortable with controlled situations where you get hit. Start with light sparring. The goal isn’t to hurt each other; it’s to build comfort. Feeling that tap on your face, even if it’s gentle, will help desensitize you to the shock of getting hit. As you progress, you’ll start reacting instead of freezing when punches come your way.
2. Work on Your Defense
A solid defense reduces the likelihood of getting hit hard. The better you are at slipping punches, keeping your guard up, and moving, the more confident you’ll feel. Learn to trust your defense. If you know that you’re technically sound, you won’t fear getting hit as much because you’ll be ready to avoid or mitigate most punches.
3. Breathe and Stay Calm
Breathing is critical in boxing. When you get anxious, your breathing quickens, and your mind starts to race. Learning to stay calm under pressure—whether in sparring or during a fight—can keep that fear in check. If you take a hit, focus on maintaining your composure, breathe deeply, and don’t panic. This mental discipline helps reduce the fear response.
4. Train Your Mind as Much as Your Body
A lot of boxing is mental. Visualization exercises, meditation, or simply thinking through your fears can go a long way. Picture yourself in the ring, getting hit, and responding with poise. See yourself overcoming the shock. The more you mentally prepare for the experience, the less overwhelming it will be when it actually happens.
5. Learn to Take a Punch
You’ll never completely eliminate the possibility of getting hit, but you can definitely train your body to absorb punches better. Strengthening your neck, jaw, and core will help reduce the impact. Over time, you’ll learn that not every punch is going to knock you out, and your fear of getting hit will diminish.
6. Embrace the Reality
Here’s the tough love: in boxing, you’re going to get hit. It’s not about avoiding every punch; it’s about accepting that getting hit is part of the sport. The sooner you embrace this, the more relaxed and confident you’ll feel in the ring. Every great boxer—Ali, Tyson, Mayweather—they all got hit. It’s how you respond that matters.
Reframe the Fear: It’s a Learning Tool
Instead of seeing getting hit as a failure or a danger, see it as a learning opportunity. Each time you get hit, it’s feedback. Were you out of position? Did you drop your guard? Were you too predictable? Every punch you take can teach you something. If you can shift your perspective and see getting hit as part of the process, you’ll start to fear it less.
Conclusion
The fear of getting hit in boxing is normal, especially when you’re just starting out. But remember, fear doesn’t have to control you. By training smart, working on your mental game, and accepting that getting hit is part of the sport, you can face the ring with more confidence and less anxiety. As your coach, I can assure you—it gets easier. The more time you spend sparring, the more comfortable you’ll become. So lace up those gloves, keep your guard up, and step into the ring knowing that every punch is just another step on your journey to becoming a better fighter.
About the Author: Jason Van Veldhuysen
Jason Van Veldhuysen has been coaching boxing for the past 20 years and has been an online boxing coach for the past 15 years. He is the founder of the Precision Striking Youtube Channel (over 1 million subscribers), as well as the founder of the Precision Striking Membership, an exclusive program that helps fighters train to their highest levels while refining their boxing skills and technique. With years of experience as an amateur boxer and a passion for teaching, Jason specializes in footwork, combinations, and drills that elevate a boxer’s overall game. Known for his clear and practical training methods, Jason has helped boxers at all levels—from beginners to competitive fighters—reach their full potential.