When you start VR boxing techniques, you think you should punch harder or faster. If that sounds familiar, you’re not doing anything wrong. These VR boxing techniques will explain why.
But without the right VR Boxing techniques, you’ll get tired fast.
After two years of consistent VR boxing techniques in Supernatural, I learned that Boxing technique matters far more than strength. This article breaks down simple boxing techniques that help beginners stay consistent, last longer, and increase speed. These beginner-friendly VR boxing techniques focus on control, not power.
Along the way, my sparing and lab assistant partner Will the Beaver will keep things light, because learning works better when it’s fun. I’m like a mad scientist and Will is my assistant Igor, but he’s a beaver. If that make sense?
What Are VR Boxing Techniques in Simple Terms?
VR boxing techniques is virtual reality fitness where you punch targets while wearing a headset. Your real movements control what happens in the game.
In Supernatural, you punch flying orbs. Each orb requires a specific punch: straight punch, uppercuts, side punches. Left and right. They all come flying at you from a portal in the distance in a 360 degree.
Unlike traditional boxing, there’s no physical opponent. The system tracks your hands, head, and body position. This means small mistakes show up immediately in your score. Thats half of the fun trying to figure out, and get better next time.
You don’t feel a physical hit, but the controllers give haptic feedback. The orbs explode in front of you. It’s satisfying when you nail it and see that golden dust.
VR boxing techniques rewards control, rhythm, and consistency more than raw power. The key is the punch itself: extend (not too much), then retract as fast as you can.
But there’s more. Let’s break down the core VR boxing techniques that make the biggest difference.
Why Do People Struggle With VR Boxing?
Many beginners feel frustrated during their first weeks. This is completely normal. I went through it too.
When I started, I couldn’t get my speed above 80%. My punch speed was stuck at 2.5 MS (milliseconds). After applying these tips for a year, my speed went above 98% and I got it to 6 MS. Still working on it to this day, thats what VR boxing does, it wants you to get better.
Here’s why beginners struggle:
Gripping too tightly: This causes arm fatigue fast. With Kiwi Grips, I can hold the controllers securely without death-gripping them. The straps keep them tight to my hands. Big plus.
Standing still or leaning forward: You need to feel yourself bopping side to side. Stay in an athletic position. Knees slightly bent. Feel loose, like you’re going to pounce.
Holding your breath: This is huge. I use nose dilators to get more oxygen into my lungs. Breathing through your nose takes practice, but it makes a massive difference.
Using arms only: You have to use your core and hips through the punches. Like an explosion, then retract as fast as you can. Use your head as a counterweight. You punch with your right hand, your head moves slightly left. It makes your hips naturally rotate through the punch.
These issues happen because VR boxing techniques feels intense very quickly. Your heart rate rises fast, and you tense up without realizing it.
That’s why breathing is so important. Pace yourself. You’ll feel more relaxed but still in the moment. You’ll last longer.
Will says most problems come from not being patient enough and not staying consistent.
How Can You Improve VR boxing techniques Safely?
These VR boxing techniques rely on small adjustments that make a big difference.
My advice: Don’t try to do everything at once. Just pick one thing and see if it helps.
Here are practical tips:
- Hold the controllers lightly. Just enough to stay secure. Get Kiwi Grips (check current price).
- When you punch, add a twisting motion through the punch. That last snap gives you extra speed and don’t forget to retract as fast, and keep it all in your goggles view ok.
- Stand with feet about shoulder width apart. Orthodox or southpaw. Just feel like you have a good, secure base.
- Shift weight gently side to side instead of standing still. This is huge. When you time it perfectly, you get that extra “oof.” I remember when I got this working. I could finally hit 100% speed, the one i have on my feature image, i did that this morning.
- Breathe through your nose when possible. Use a nose dilator if you can (check current price). It makes a big difference.
- Exhale lightly during punches. Release every ounce of energy through your punch.
Breathing is especially important.
Nasal breathing helps regulate your heart rate and prevents panic breathing during fast rounds.
Don’t do this while boxing, but practice it separately: use the 5 second breathing technique. Breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds. Repeat the cycle 3 times.
Comfort also matters.
Clear vision helps accuracy. Anti-fog spray to keep the lens clean (check current price) are useful during sweaty sessions. A breathable VR face cover (check current price) improves stability. Use microfiber cloths to clean the lenses. Run a floor fan (check current price). It makes a big difference.
My Full VR Boxing Techniques (Step by Step)
Here’s exactly what I do before and during VR boxing:
Before I start:
- Do a warm-up (kettlebell routine, sign up for my email and I’ll send you the PDF)
- Clean my Quest 2 lenses with the microfiber cloth
- Start Supernatural
- Light stretch while the intro loads
- Pick my playlist
- Go through their warm-up. Sign eye of the tiger in your head…dont judge, thats what i do.
When I’m ready to box:
- Look down and make sure I’m in the correct stance (Orthodox or Southpaw)
- Bring my chin to my chest slightly, look straight at the portal
- Bring my hands up into view so I see the gloves. Keep them there through the whole playlist.
During the punches:
- Bop side to side
- When I punch, I use my core and hips as fast as I can through the orbs
- Counterbalance my head in the opposite direction. This opens up your hips through the punch.
- Retract as fast as you punch. When it’s a combination, make sure the last punch shows full retraction on screen, I mean in your goggles vision.
- When you see that gold sparkle when you explode an orb, you hit it perfectly. The goal is to do that through the whole playlist. Same speed, same consistency.
Key points:
- Breathe through the nose
- Light but firm grip
- Elbows close to your body. Compact moves.
If you do this consistently, you’ll get 98% speed and up.
You need to let the algorithm monitor you. It takes about 20 playlists before it knows your speed. Just be patient. Do it for 2 weeks, then let me know how you did.
Is VR Boxing Worth It for Beginners?
Yes. VR boxing can be a great option for beginners who want an active and engaging workout.
The benefits:
- Improved coordination
- Cardiovascular fitness
- Motivation through immersive environments
- Train at home without boxing equipment or gym access
It’s the reason I bought my Quest 2 (Quest3) (check current price). I work from home, and this app is a great stress outlet for me.
The downside: VR boxing techniques requires patience. Progress feels slower if you focus only on power. Learning technique takes time. You need to be consistent.
Remember: you just need to stay at the same speed all the way through. After 20 songs, the app will adjust to you. Keep at it.
For beginners willing to move at a steady pace, VR boxing techniques is absolutely worth it. It becomes more enjoyable as movement starts to feel natural. When I got into the groove, it was so much fun.
Right now, it’s helping me get my energy back up. But I’m patient.
Want a Simple VR Boxing Technique Checklist?
If remembering all these tips feels overwhelming, here’s a short checklist:
✓ Bop from side to side
✓ Breathe from the nose
✓ Punch through and retract at same speed
✓ Hips and head counterweight through punches, while engaging your core and hips.
✓ Stay compact
✓ Light grip
That’s it. Those are the basics. Practice those, and you’ll get your speed up.
What Should You Do Next If You Want to Start?
Start simple and stay patient.
Focus on one technique per session. One day it might be breathing. Another day it might be foot positioning or punch retraction.
Save this guide and revisit it as your comfort improves. VR boxing techniques rewards calm, controlled movement more than speed.
If you want to support your training outside the headset, light kettlebell work (check current price) can help with core rotation and grip strength. Hybrid off-headset routines can also bridge VR fitness with real world strength training.
Most importantly, keep sessions enjoyable. Consistency matters more than intensity.
Will the Beaver approves this message and reminds you to drink water and stop shadowboxing in the kitchen.
Oh yes. Drink plenty of water. I got this insulated water bottle (check current price) I use every day for my water consumption.
Conclusion
VR boxing is not about hitting harder. It’s about moving better. Start simple and stay patient while practicing these VR boxing techniques.
With relaxed grip, steady breathing, balanced footwork, and controlled punches, beginners can build confidence and performance over time.
Focus on technique first, and the rest will follow naturally. You can choose from these apps, here is my review to help me you.
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