Fitness Guides VR

10 VR Boxing Tips: The ULTIMATE VR boxing beginners guide


In the evolving landscape of virtual reality, VR boxing has emerged as a thrilling blend of technology and sport, offering a unique and immersive fitness experience. Whether you’re a seasoned boxer or an unfit gamer looking for a new challenge, VR boxing provides an engaging platform to hone your skills. But diving into the world of VR boxing requires more than just enthusiasm. To truly master this digital arena, you need the right approach, tools, and techniques.

This article offers ten essential tips to guide you through the journey of becoming proficient in VR boxing. From selecting the perfect headset like the Quest 3 for a wire-free experience to understanding the nuances of the sport before strapping on your VR gloves, we’ve got you covered.

We’ll explore the best VR boxing games, the importance of a proper warm-up, customization options for enhanced training, and the value of reviewing your form. By the end of this guide, you’ll be equipped not just to step into the virtual ring but to excel in it. So, lace up your virtual gloves, and let’s embark on this exciting journey to mastering VR boxing!

Best VR Headset for VR Boxing

When embarking on your VR boxing journey, the first step is choosing the right headset. The ideal VR boxing experience requires a blend of comfort, functionality, and, most importantly, freedom of movement. This is where standalone headsets like the Meta Quest 3, Pico 4 and Quest 2 shine.

a video comparing the Quest 3 and Pico 4

Why Standalone Headsets?

  1. Wire-Free Experience: The primary advantage of standalone headsets like the Quest series is the absence of wires. This feature is crucial in VR boxing, where unrestricted movement is essential. You don’t want to be tripping over cables or limited in your motion range while throwing punches.
  2. Ease of Setup: These headsets are designed for easy setup. With no need for external sensors or a connected PC, you can start your workout anywhere, anytime. This flexibility is particularly beneficial for those who may not have a dedicated VR space.
  3. Quality and Performance: Despite being standalone, these headsets do not compromise on performance. They offer high-quality graphics and responsive tracking, ensuring your movements are accurately mirrored in the game. This precision is vital for a realistic boxing experience.

Choosing Between Quest 3, Pico 4 and Quest 2

While all headsets offer a fantastic VR boxing experience, there are differences to consider:

  • Quest 3: The latest model comes with enhanced features like better resolution, a depth sensor for Augmented Reality, and a more powerful processor. If you’re looking for the cutting edge in VR technology, the Quest 3 is the way to go.
  • Quest 2: Though an earlier model, it still stands strong in the market. It’s a more budget-friendly option and is a great entry point for those new to VR boxing.
  • Pico 4: Is a great option if you plan on buying your games through steam and using wireless PC VR. Unfortunately big the boxing games like the Thrill of the Fight aren’t available on the Pico store natively.

Selecting the right headset is foundational to your VR boxing experience. Standalone devices like the Quest 3 and Quest 2 offer the freedom, ease, and quality you need to immerse yourself fully in the virtual ring.


Which is the Best VR Boxing Game?

Having the right VR headset is just part of the equation. The next crucial step is choosing the best VR boxing games that cater to your interests and training needs. Here are some top recommendations:

1. Thrill of the Fight

  • For the Purists: This game is often lauded for its realism and adherence to traditional boxing mechanics. It’s a fantastic choice for those who want a simulation that closely mirrors actual boxing.
  • Training Focus: Thrill of the Fight emphasizes stamina and technique, making it an excellent tool for honing your boxing skills.

Full Review


punch fit
  • Pad Drills and Workouts: Punchfit offers a unique experience with its focus on pad drills. This feature is great for practicing combinations and improving your accuracy and speed.
  • Variety in Training: The game provides diverse workout routines, making it a perfect choice for those looking to add variety to their fitness regimen.

3. Creed: Rise to Glory

  • Multiplayer Experience: For those who enjoy competition, Creed allows you to spar with other players online, adding a social element to your training.
  • Story Mode: The game also features a story mode, adding an extra layer of engagement and motivation as you progress through your boxing career.

Full review of Creed

Choosing the Right Game for You

When selecting a VR boxing game, consider the following:

  • Your Training Goals: Are you looking to improve your technique, build stamina, or just have fun? Choose a game that aligns with your objectives.
  • Gameplay Style: Do you prefer a realistic simulation, or are you looking to beat up some kids online? Each game offers a different experience.
  • Multiplayer Options: If you enjoy social interaction, consider games that offer multiplayer modes.
  • Progress Tracking: Some games provide detailed analytics on your performance, which can be beneficial for those serious about improving their skills.

By choosing the right VR boxing game, you can ensure an enjoyable and effective training experience. Whether you’re training for fitness, technique, or just for fun, there’s a VR boxing game that’s perfect for you. Thrill of the fight seems to be the gold standard though.

Understanding the Boxing Basics Before You Start

VR boxing is not just about putting on a headset and throwing punches. It requires a fundamental understanding of boxing techniques and stances. Before you dive into the virtual ring, it’s crucial to grasp these basics:

Learning to Throw a Punch

  • Proper Technique: Understanding how to throw a punch correctly is essential. This includes knowing how to position your fists, align your arms, and use your body weight.
  • Types of Punches: Familiarize yourself with different types of punches like jabs, crosses, hooks, and uppercuts. Each has its own technique and purpose.

Adopting the Right Stance

  • Foot Positioning: Your stance should provide both stability and mobility. Learn how to position your feet, balance your weight, and move effectively.
  • Guard Position: Keeping your guard up is critical in boxing. Practice holding your hands in a defensive position to protect your face and body.

Where to Learn These Basics

  • Local Boxing Gyms: If possible, consider attending a few sessions at a local boxing gym. Even a short stint can provide valuable hands-on experience.
  • Online Resources: There are numerous tutorials available on platforms like YouTube. Look for reputable trainers and instructional videos.

Why This Matters in VR

  • Realism: Many VR boxing games are designed to mimic real-life boxing. Having a basic understanding of boxing will make your VR experience more realistic and enjoyable.
  • Injury Prevention: Proper technique can also help prevent injuries. Throwing a punch incorrectly, even in a virtual environment, can lead to strains or other injuries.

By understanding the basics of boxing, you’ll not only enhance your VR experience but also ensure a safer and more effective workout. This foundational knowledge will serve you well as you step into the exciting world of VR boxing.

The Importance of Warming Up

A crucial yet often overlooked aspect of VR boxing and gaming in general is the warm-up. Just like traditional boxing or any physical exercise, a proper warm-up in VR boxing is essential to enhance performance and prevent injuries.

Why Warm Up?

  • Injury Prevention: Warming up gradually increases your heart rate and blood flow to muscles, reducing the risk of muscle strains and joint injuries.
  • Improved Performance: A warm-up prepares your body for the physical demands of boxing, leading to better agility, strength, and endurance during your VR session.
  • Mental Preparation: It also helps you mentally transition into the workout mode, sharpening your focus and concentration for the game.

Effective Warm-Up Techniques for VR Boxing

vr yoga 2
  1. Dynamic Stretching: Engage in dynamic stretches that mimic boxing movements. Arm circles, shoulder rolls, and gentle torso twists are great starters.
  2. Light Cardio: A few minutes of light cardio, like jogging in place or jumping jacks, can elevate your heart rate and get your blood flowing.
  3. Shadow Boxing: Practice throwing a few slow and controlled punches in the air. This not only warms up your arms but also helps in revisiting your technique. Bonus points if you do this Infront of a mirror.

Warm-Up Duration and Intensity

  • Duration: Aim for a 5-10 minute warm-up. This duration is generally sufficient to prepare your body for the VR boxing session.
  • Intensity: Keep the intensity low to moderate. The goal is to wake up your muscles, not exhaust them before you even start your main workout.

Remember, a warm-up is an investment in your VR boxing experience. It not only safeguards you against injuries but also sets the stage for a more effective and enjoyable workout. Never skip this crucial step in your VR boxing routine.

Using AR Mode for Safety in VR Boxing

A unique feature of modern VR systems like the Oculus Quest is the Augmented Reality (AR) mode. This mode is particularly useful in VR boxing for enhancing safety and preventing accidents.

mixed reality thrill of the fight

What is AR Mode and How Does it Work?

  • It uses the cameras on the headset to show you a live view of the space around you, helping you stay aware of physical obstacles.

Why Use AR Mode in VR Boxing?

  1. Preventing Accidents: VR boxing often involves dynamic movements. AR mode helps you avoid hitting nearby objects like walls, furniture, or TVs.
  2. Spatial Awareness: It keeps you aware of your position in the room, ensuring you stay within a safe area while moving around.
  3. Enhancing Confidence: For beginners, especially, knowing what’s around them can boost confidence and comfort, leading to a more enjoyable experience.

Activating AR Mode on the Quest

  • Some VR boxing games like Thrill of the Fight offer an in-game option to activate AR mode, you can select this in the main menu before starting a fight.
thrill of the fight ar mode jpg

Balancing Immersion and Safety

  • While AR mode is excellent for safety, it can reduce the level of immersion. Use it as needed, especially when you’re new to the game or if your play area is limited.
  • As you become more familiar with your play space and the game, you might choose to gradually rely less on AR mode.

Incorporating AR mode into your VR boxing routine is a smart move to ensure a safe and injury-free experience. It’s an effective way to enjoy the thrill of VR boxing without losing touch with the reality of your physical surroundings.

Customizing Your Experience for Effective Training

One of the great advantages of VR boxing is the ability to customize various settings to suit your training needs. Customizing your experience can significantly enhance your training effectiveness and enjoyment.

Adjusting Game Settings: A Key Strategy

  1. In-Game Difficulty and Speed Settings: In games like ‘Thrill of the Fight’, you can adjust the aggression and speed of your virtual opponent. For beginners, setting a lower speed but higher aggression can be helpful. It allows more time to react and practice defensive maneuvers like ducking and weaving.
  2. Customization for Skill Improvement: As you progress, gradually increasing the speed and complexity of your opponent’s attacks can challenge you and help improve your skills.
thrill of the fight settings jpg

Benefits of Customized Settings

  • Tailored Difficulty: Adjusting settings to your current skill level helps in maintaining a balance between challenge and ability, keeping the experience enjoyable and rewarding.
  • Focused Training: Customizing settings can also help you focus on specific areas of improvement. For instance, if you want to work on reaction time, increasing the speed of the opponent’s punches can provide good practice.
  • Progress Tracking: Many VR boxing games offer tracking features that let you monitor your improvements over time, providing motivation and tangible goals to work towards.
thrill fo the fight fitness

Experimenting with Different Settings

  • Don’t be afraid to experiment with various settings to find what works best for you. Each adjustment can offer a new challenge or way to train.
  • Remember that as you improve, you should regularly revisit these settings to ensure they continue to provide the right level of challenge.

Customizing your VR boxing experience is not just about making the game easier or harder; it’s about aligning the game with your personal training goals. By thoughtfully adjusting game settings, you can create a training regime that is both effective and enjoyable.

Starting Slow: The Key to Sustainable Progress in VR Boxing

VR boxing, with its immersive and engaging nature, can be incredibly captivating. However, it’s important to start slow and pace yourself, especially if you’re new to this form of exercise.

Why Starting Slow is Important

  1. Preventing Overexertion: Jumping into intense workouts without building up your stamina can lead to exhaustion and even injury. It’s vital to gradually increase the intensity of your workouts.
  2. Building a Solid Foundation: Starting slow allows you to focus on learning the correct techniques and forms. This solid foundation is essential for more advanced training later on.
  3. Enjoyment and Adherence: Overdoing it initially can make VR boxing feel more like a chore than an enjoyable activity. A gradual approach helps maintain interest and motivation.

Tips for a Gradual Start

  • Begin with Shorter Sessions: Start with sessions lasting 10-15 minutes and gradually increase the duration as your stamina improves.
  • Focus on Technique, Not Intensity: Initially, prioritize learning the right techniques over the intensity of the workout.
  • Listen to Your Body: Pay attention to how your body feels. If you’re experiencing excessive fatigue or discomfort, it may be a sign to slow down.

The Role of Consistency

  • Consistency is more important than intensity, especially in the beginning. Regular, moderate sessions are more effective than sporadic, intense workouts.

Avoiding Burnout

  • VR boxing is fun, and it’s easy to get carried away. But remember, rest and recovery are as important as the workout itself. Ensure you have enough rest days to allow your body to recover.

Starting slow in VR boxing is a strategy for long-term success. It helps in building endurance, mastering techniques, and most importantly, ensuring that you continue to enjoy this innovative way of exercising.

Recording and Reviewing Your Form

An often overlooked but highly effective technique in VR boxing is recording and reviewing your training sessions. This practice can provide valuable insights into your form and technique, leading to significant improvements.

thrill of the fight guard

Why Record Your VR Boxing Sessions?

  1. Visual Feedback: Watching yourself box can highlight areas that need improvement, which might not be noticeable while you’re in the moment.
  2. Technique Refinement: By observing your form, you can make adjustments to your stance, punches, and movements, ensuring they are as effective and efficient as possible.
  3. Progress Tracking: Recording sessions over time allows you to see your progress, providing motivation and a sense of accomplishment.

How to Record Your Sessions

  • Setup: Use a camera or a smartphone to record your sessions. Ensure it’s positioned in a way that captures your full body movement.
  • Frequency: You don’t need to record every session. Doing it periodically or when trying new techniques can be sufficient.

Reviewing Your Form

  • Look for Specifics: When reviewing, focus on key elements like footwork, guard position, and the execution of punches.
  • Seek Feedback: If possible, share the videos with a boxing coach or experienced peers for constructive feedback.

Dealing with Surprises

  • It’s normal to be surprised or even disappointed when you first see your form. Use this as a learning opportunity rather than a setback.
  • Remember, the goal is improvement, not perfection. Every athlete, at every level, has room for improvement.

Recording and reviewing your VR boxing sessions is a powerful tool for self-improvement. It offers a unique perspective that can significantly enhance your training and performance in the virtual ring.

Targeting Weak Spots: Practicing Precision Strikes in VR Boxing

In VR boxing, just like in traditional boxing, understanding and targeting your opponent’s weak spots is crucial. This requires precision, timing, and strategic thinking. Practicing precision strikes on virtual opponents can significantly improve your real-life boxing skills.

Identifying Weak Spots in VR Boxing

  1. Common Targets: In boxing, some common weak spots include the chin, ribs, and abdomen. Each of these areas, when struck effectively, can yield different results in a bout.
  2. Game Mechanics: Most VR boxing games are designed to recognize and react to hits on these key areas. Learning to target these spots can lead to more successful outcomes in the game.

Using the Training Dummy Section in ‘Thrill of the Fight’

  • The dummy section is an excellent feature for practicing precise hits. It allows you to focus on specific areas without the pressure of a moving opponent.
  • Experiment with different combinations and observe how hitting different spots affects the dummy. This can be a great way to learn about the impact of each punch.
thrill of the fight training dummy jpg

The Importance of Precision

  • It’s not just about throwing punches; it’s about throwing the right punch at the right time. Precision training helps you develop the skill to hit the right spot when it matters.
  • Precision also means efficiency. Wasting less energy on ineffective strikes can be crucial in a prolonged VR boxing session or a real match.

Incorporating Precision Training into Your Routine

  • Dedicate part of your VR boxing sessions to focusing on precision. This can involve slow, deliberate strikes on specific targets.
  • Pay attention to your form and technique while aiming for these weak spots. Good form is often key to effective precision strikes.

By practicing precision strikes in VR boxing, you not only improve your virtual gameplay but also develop skills that are transferable to real-world boxing scenarios. It’s a fun and effective way to enhance your overall boxing technique.

Putting it All into Action: Combining Techniques in VR Boxing

After learning the various aspects of VR boxing, the ultimate step is to put all these skills and techniques into action. This involves combining different punches, movements, and strategies to become a proficient VR boxer.

training fight

Experimenting with Different Punch Combinations

  • Variety is Key: Don’t just rely on one type of punch. Mix jabs, crosses, hooks, and uppercuts to create effective combinations.
  • Strategic Combinations: Certain combinations work better for specific scenarios. For instance, a jab can be used to gauge distance, followed by a cross for power.

Adapting to Virtual Opponents

  • Reading the Opponent: Pay attention to your virtual opponent’s movements and patterns. Learning to anticipate their actions allows you to respond more effectively.
  • Responsive Tactics: Be prepared to change your strategy mid-fight. If a certain combination isn’t working, try something different.

Using Movement Effectively

  • Footwork: Use footwork not just to avoid punches, but also to position yourself for better attack angles.
  • Head Movement: Practice bobbing and weaving to dodge punches, which can also create opportunities for counterattacks.

Incorporating Defense with Offense

  • Balance is Crucial: While attacking is important, don’t neglect defense. A good defense can provide opportunities to counter-strike.
  • Energy Management: Be mindful of your energy. Constant attacking can lead to fatigue, making it harder to defend.

Continuous Learning and Adaptation

  • Reflect on Each Session: After each VR boxing session, think about what worked well and what didn’t. Use this insight to improve your next session.
  • Stay Open to Learning: VR boxing, like any sport, is a continuous learning process. Be open to trying new techniques and strategies.

Combining various techniques in VR boxing is what brings the sport to life. It’s about more than just throwing punches; it’s about strategy, skill, and adaptation. As you continue to practice and refine your skills, you’ll find yourself not just playing a game, but truly mastering the art of VR boxing.


Embarking on the journey to master VR boxing is an exciting and rewarding endeavor. Throughout this article, we’ve explored ten essential tips that span from choosing the right equipment to mastering sophisticated boxing techniques in the virtual realm. Remember, the key to success in VR boxing, as in any sport, lies in a combination of the right tools, proper technique, strategic practice, and continuous learning.

VR boxing offers a unique blend of fitness, skill, and entertainment, making it an appealing activity for a wide range of enthusiasts. Whether you’re a seasoned boxer looking to supplement your training or a fitness enthusiast seeking a fun and engaging workout, VR boxing has something to offer.

As you continue to train and improve, keep in mind the importance of starting slow, prioritizing safety, and gradually increasing the complexity of your workouts. Recording and reviewing your sessions can provide invaluable feedback, while experimenting with different strategies and combinations will keep the experience fresh and challenging.

Ultimately, the world of VR boxing is one of endless possibilities and potential. It’s a space where technology and traditional sportsmanship converge, offering a new and innovative way to stay fit, improve your skills, and have a great time doing it.

So, strap on your VR headset, step into the virtual ring, and prepare to embark on an exhilarating journey into the world of VR boxing. Who knows, you might just find yourself hooked on this dynamic and immersive sport.