Boxing technique library

The lead-hand straight punch. Your range finder and the most-used punch in boxing, thrown to set up everything behind it.

1. Start in your stance, both hands up and weight even.
2. Extend the lead hand straight to the target, turning the fist palm-down as it lands.
3. Keep the rear hand pinned to your cheek and your chin tucked.
4. Snap it straight back along the same line to your guard.

Common mistake: dropping the jab hand on the way back. Return it straight to your cheek.

The rear-hand straight punch. Power comes from rotating your hips and back foot, not from the arm.

1. From your stance, drive off the rear foot and pivot the rear hip forward.
2. Fire the rear hand straight down the middle, palm turning down as it lands.
3. Let your rear shoulder come up to protect your chin.
4. Recoil the hand straight back to guard and reset your stance.

Pivot the rear foot like you are putting out a cigarette. That turn is where the power lives.

A curved punch from the lead hand that travels around a guard. Turn the lead foot and pivot to land it clean.

1. Shift a little weight onto the lead foot and pivot it inward.
2. Bring the lead arm around in a tight arc, elbow up near shoulder height.
3. Turn your hip and shoulder through the target as it lands.
4. Bring the hand straight back to guard, weight re-centered.

Keep the elbow bent about 90 degrees and up around shoulder height so it is a hook, not a slap.

A hook from the rear hand. Shorter and heavier than the lead hook, usually thrown in close.

1. From guard, rotate the rear hip and shoulder forward.
2. Swing the rear arm in a short, tight hook, elbow bent near ninety degrees.
3. Keep it compact, landing in close rather than winging it wide.
4. Return to guard and reset your base.

Throw it short. Winging it wide leaves your chin wide open.

An upward punch from the lead hand, driven by bending the knees and standing up through the shot.

1. Dip slightly by bending the knees, keeping your back straight.
2. Drive up through your legs as the lead hand rises palm facing you into the target.
3. Keep the elbow bent and the rear hand guarding your chin.
4. Stand back into your stance and recover the hand to guard.

Dip slightly at the knees first. The power comes from your legs, not your arm.

An upward punch from the rear hand, strong on the inside and for splitting a high guard.

1. Bend the knees a touch and load the rear side without dropping your hands.
2. Drive upward off the rear leg, rear hand rising palm facing you under the target.
3. Rotate the hip through as it lands for power.
4. Return to stance and bring the hand back to guard.

Do not load it by dropping your hand. Bend the knees instead and keep the guard up.

Move your head off the center line so a straight punch passes by. Small rotation, eyes stay up.

1. Keep your eyes up and your hands in guard.
2. Rotate your shoulders and bend a little at the knees to move your head a few inches off the line.
3. Let the straight punch pass beside your head.
4. Return to center, loaded to counter.

Move inches, not a foot. A big slip throws off your balance and your counter.

Also called bob and weave. Bend at the knees and roll under a hook in a small U shape, then come up loaded.

1. Bend at the knees, not the waist, staying tall through the spine.
2. Dip down and roll your head and shoulders under the incoming hook in a small U.
3. Come up on the other side with your hands still guarding.
4. Finish loaded and ready to fire back.

Bend the knees, not the waist. Folding over puts your head where the next punch lands.

A small tap with the glove that redirects an incoming punch instead of absorbing it.

1. Hold your guard and watch the punch come in.
2. Meet it with a small, firm tap of your glove to redirect it off line.
3. Keep the movement tiny so you do not open your guard.
4. Immediately return the hand and counter.

A small nudge is enough. Reaching out to parry opens a hole in your guard.

Catch or cover a punch on your gloves and forearms while keeping your eyes on your opponent.

1. Tighten your guard, gloves by your temples and elbows in.
2. Take the punch on your gloves and forearms.
3. Keep your eyes over the gloves, watching the next shot.
4. Fire back as soon as the punch lands.

Keep watching over your gloves. Closing your eyes is how the next shot lands clean.

Lean your upper body back so a punch falls short, then return fire before they reset.

1. Keep your feet under you and your weight ready to shift back.
2. Lean your upper body back from the waist so the punch falls just short.
3. Keep your eyes on the target the whole time.
4. Rock forward and counter before they reset.

Pull from the waist and keep your feet under you so you can fire right back.

Your default hand position protecting the chin and body. Everything returns to guard between punches.

1. Bring both hands up, fists by your cheeks.
2. Tuck your chin down behind your lead shoulder.
3. Keep your elbows in to protect your body.
4. Return here after every single punch.

The hand that just punched is the one that drops. Make returning to guard a habit.

Your base. Feet shoulder-width, lead foot forward, knees soft, weight balanced and ready to move.

1. Step your lead foot forward, feet about shoulder-width and staggered.
2. Turn your body slightly bladed toward the target.
3. Bend the knees softly with your weight on the balls of your feet.
4. Hands up in guard, chin down.

Stay bladed and on the balls of your feet. Square and flat-footed makes you easy to hit and slow to move.

Turn on the lead foot to swing your body to a new angle, off your opponent's center line.

1. Plant your lead foot and keep your weight balanced.
2. Push off the rear foot and swing your body around the lead foot.
3. Rotate to a new angle, off your opponent's center line.
4. Re-square into your stance with your hands up.

Pivot after a combo to get off the center line and out of return fire.

Move the foot nearest your direction first, then slide the other to rebuild your stance. Never cross your feet.

1. Pick your direction and move the foot nearest it first.
2. Slide the trailing foot over to rebuild your stance width.
3. Stay low and never let your feet cross.
4. Keep your guard up the entire time.

If your feet cross, you can be knocked over with a push. Step, then slide, every time.

Stepping to head off a moving opponent instead of chasing them in circles.

1. Read which way your opponent is circling.
2. Step laterally toward the spot they are moving to, not behind them.
3. Cut off their path with your lead foot.
4. Stay balanced so you can fire as they walk onto your punch.

Step to where they are going, not where they are. Chasing in circles just tires you out.