BOXING

STRENGTH

CONDITIONING

Cycling

Offense

9

Jabs

  • Straight Spinning Jab/”Flick”
    • Fundamental Execution
      • From your shoulder to your hand just imagine your shaking someone’s hand & upon impact you twist at the elbow while turning your palm down so that it is facing the ground.
      • To add power to the jab, pop your left knee forward and push off the ball of your right foot to advance forward. As soon as the punch lands, recoil the fist and bring your right foot back under your right shoulder.
      • Maintain perfect 50/50 balance in both feet while doing this.
    • Strategy
      • Used as a counter move when opponent is being aggressive to make them stop and restart.
      • Best to at all times maintain a distance that keeps you about 1 inch from your opponent’s fully extend jab so they must take a step forward in order to hit you.
      • Use footwork to maintain this distance and watch your opponent closely to learn the “telegraph” of when he is about to advance forward.
      • When opponent begins to advance, quickly move half a step forward will moving to the left, and flick you jab as fast as possible in a spinning fashion forward, but never make full step forward with it.
      • “Step & a Half” Full Step to the left while moving half a step in. Just enough to make contact, then re-establish defensive distance from opponent.
  • Pointed Jab
    • Fundamental Execution
      • Maintain the basic start position of the jab, but before you throw the jab, twist your wrist and curl your palm downward so that your fist is pointed directly at your opponent.
      • When throwing this punch, extend your arm forward with very little spinning action so that it is more of a hard poke.
      • Snatch arm back into start position with fist still pointed at target.
    • Strategy
      • This method increases accuracy & decreases negative affect of missing that is created when one steps forward with a spinning jab.
      • Best time to use is when opponent has a very allusive “active” head, great reflexes, and/or is running from you while fresh in the early rounds of a fight.
      • Use it repetitiously to “find” opponents head and make him tired of ducking dodging and slipping.
      • Frequent use will tax the shoulder muscles so make sure to condition them properly for performing this repeatedly.
  • Jugg Jab
    • Fundamental Execution
      • Executed as an extremely powerful jab.
      • No spin.
      • Delivered as an intense “stab” like a battery ram through a door.
      • Push hard from back leg, commit 100% to the punch with the intention of moving opponent back and off their feet. Only use when you 100% sure of accuracy.
    • Strategy
      • Land at least 3 good ones in early rounds to take the air out of opponents chest, and slow reduce their enthusiasm/confidence.
      • Start by aiming them at the lower chest below sternum, and as opponent fatigues work your way up towards, chest, clavicle, neck, then chin.
      • Takes power & wind from opponent. Makes opponent “start over” with regard to whatever they were planning to do.
  • Jab to Body
    • Fundamental Execution:
      • Step forward as you extend your hips back behind your heels into a full squat position. Minimize forward movement of the knees in front of your shoe laces.
      • When fully extended, your back should be nearly parallel with the ground and your at a shins and a 90 degree angle relative to the ground.
      • As you go down into this position, point and extend your jab forward to opponents belly button or ribs.
      • Best to start off on the outside of opponents left foot before you throw this punch.
    • Strategy
      • Great as a counter punch and as a lead as long as you put your head in the right place. Use as a counter to a jab, or lead with it if you are sure that your opponents counter will be the jab, or that your opponent will not throw a punch at all.
      • If executed correctly you should be protected from the right hand as well but best to throw when you are relatively sure that opponent will not throw it
  • Counter Jab
    • Fundamental Execution
      • Pay close attention to any indication that your opponent is about to throw a jab, then as soon as they throw the jab, quickly shoot yours first and try to beat them to the punch.
      • If you have the shorter reach, slip your head a little to the right or left to avoid contact with opponents jab.
    • Strategy:
      • Intensifies collision of your fist & opponent face/body
      • Discourage opponent from using their jab
      • Helps make contact if you are at a reach advantage since you are waiting for opponent to step in and bring themselves closer to you before you throw your punch.
    • Variation
      • Block, Parry, or pull away from your opponents jab, then deliver yours as opponent recoils their missed jab.
  • Backward Jab
    • Fundamental Execution:
      • Extend a pointed Jab as you push off lead foot and step back or outside opponents lead shoulder.
      • Then recoil your lead hand and foot back into start position
      • Time it so that you are giving opponents forward moving face something to run in into.
      • Preferably executed as a spinning jab, but point it if need be for more accuracy.
    • Strategy:
      • This is not an offensive weapon, so focus on execution timing rather than power.
      • Use to create & maintain distance
      • Use to set up optimal positioning relative to your opponent in order to make them move into a power shot, or a counter punch.
      • Best to use in the diagonal line in ring from corner to corner. (see “pillar to post”)
  • Jabbing While Moving to our Right
    • Fundamental Execution
      • Push off lead foot toward your right
      • Extend left jab toward opponents neck
      • While leaning your head to your right (tuck your right elbow into your hip)
    • Strategy
      • Creates Distance between you and your opponents power hand (right)
      • Sets ups trap for opponent to step into a counter maneuver.
  • Jabbing While Moving to Your Left
    • Fundamental Execution
      • Push off your rear foot as you extend your lead foot and left jab forward.
      • Point it first, then as your accuracy increases feel free to spin it.
      • Only flick if you are confident that you are out of range for a counter right, or if you know opponent is not going to throw the right over the top with power. Otherwise, make sure to deliver as fast, stick jab as you move to the left.
    • Strategy
      • This movement can be used to line opponent up for straight right hand BUT also puts you in the line as fire as well. Be mindful and use the jab to jeep opponent off balance as you line them up for the Straight Right Hand
      • Only use with a power move in mind, or to purposely draw out your opponents right hand so that your can counter or make them miss.
      • NEVER MOVE TO YOUR LEFT WITHOUT JABBING, OR HAVING A PLAN FOR A COUNTER MANUEVER WHEN OPOONENT THROWS RIGHT HAND COMES.
9

RIGHT HAND

  • Straight Right Hand
    • Fundamental Execution
      • Punch is delivered directly in front of the right shoulder.
      • Start with shoulder down, Elbows tucked in, Thumbs Facing Forward
      • Rotate right hip forward until it is fully rotated
      • Spin right foot so that right heel is off ground (Screwing toe into ground)
      • Once Fully Rotated, allow arm to extend from torso, rotate at the elbow, and turn palm towards the ground at the moment of impact.
      • Only extend hand away from torso as necessary to reach target without learning forward.
      • Snatch the punch back into starting position faster than it you throw it.
    • Strategy
      • This punch is used to punch opponent when their center line is directly in front of your right shoulder (centerline: Head, chest, or solar plexus).
      • Requires an immense amount of energy to throw and even more energy if you happen to miss. Therefore it is best to think of this punch as a large bomb that your only drop when you are sure you will hit the target or if you feel your must use in order to intimidate your opponent from being offensive
      • Use this punch only as necessary to:
        • Discourage opponent from advancing in and/or to their left.
        • Set up a left Hook
        • Knock opponent down or out.
  • Right Hand Cross
    • Fundamental Execution
      • Delivered in same fashion as straight but used when a man stays on the “outside” your left toe/shoulder but is open for a punch.
    • Strategy
      • Allows you to deliver a potential knockout blow without exposing yourself by squaring up.
      • Because it must cross your centerline, rotation of the hips is limited and thus power is limited. Hence this style of delivery allows your increase safety at the expense of sacrificing power.
  • Right Hook to Head
    • Fundamental Execution
      • Delivered in same fashion as straight but punch is delivered in moor a looping fashion with the harm.
      • Turn Wrist to the side as holding a pistol.
      • Arm for side of opponents chin, ear, temple, or space right behind opponents guard.
      • Snatch punch back quicker than your throw it.
    • Strategy
      • Simply a different angle to throw a right hand punch from.
      • Can be especially effective once opponent has figured our how to avoid your straight right or cross, or to set up a straight right or cross.
  • Right Hook to Body
    • Fundamental Execution
      • Delivered in same fashion as right hook to head but to the body.
      • Descend low by bending knees
      • Aim for midsection right below or behind opponents left elbow.
      • Snatch punch back quicker than your throw it.
    • Strategy
      • Deliver with high power
      • This punch is especially effective when used to set up other opponents.
        • Establish opponents concern for being hit by this punch again, then feint off it and throw jabs, right hands, or hooks.
  • Right Hand Counter on top of Jab
    • Fundamental Execution
      • Stand on the outside of opponents left arm
      • When opponent extends left jab, quickly throw your right hand over the top of their jab and aim it at opponents chin with the intention of hitting your opponent before their jab reaches you.
      • When delivering right hand punch, spin it right on top of opponents left arm as though it were a snake crawling from his wrist to his arm pit.
    • Strategy
      • First, Feint or inch backwards to instigate opponent into throwing jab and lunging in off balance.
      • Then wait for opponent to begin delivering the jab and throw your right hand over the top of their jab as fast as possible.
      • Follow this up with another quick right, or 2 jabs.
    • Variation
      • If you are not as fast as your opponent or opponents timing is better, do one of two things
        • Jump back in position as opponent throws jab then counter with right hand
        • Pull head back while slightly stepping right foot back to avoid jab, then counter with right
        • Lean head to the left as you counter with the right hand over the jab so that opponents jab miss your head and shoots right past the space between your ear and right shoulder. This should only be done if your are sure that a right hand is not coming behind opponents jab, and that the jab is not a feint. Study your opponent well before using this technique, or wait until opponent is extremely fatigued and only throwing jab to get out of trouble and maintain distance.
  • Upper Cut with Right Hand
    • Fundamental Execution
      • Fully rotate right hip forward as though throwing a straight right hand.
      • Keep Elbow as low as possible
      • Half way thru rotation, begin to twist wrist so that palm is facing up & towards your chest , then complete rotation of wrist as far as it will turn upon impact.
      • Snatch arm back into start position immediately.
    • Strategy
      • Never lead with this punch unless opponent is seriously hurt and there is no risk of opponent countering etc.
      • Only throw this punch to the head when opponents head is lower than your shoulders. If possible, throw it as opponent head is moving downward to create a more intense collision.
    • Variation
      • If opponent is indeed “hurt” and surely not going to counter, it is okay to advance forward and lead with this punch. When doing so, simply slide left foot forward, then plant and grip the ground with your left foot as you rotate and deliver the uppercut.
  • Inside Counter to Head with Right Hand
    • Fundamental Execution
      • Throw at the same time your opponent throws Left Hook. Throw your punch “inside” their punch.
      • Immediately snatch arm back into start position and deliver 2 jabs.
    • Strategy
      • This is an advanced punch and should be delivered only once you have your opponent timed with zero doubt.
      • Best to deliver this punch with intense speed and medium power since the goal is the beat opponent to the punch and create a collision.
  • Inside Counter to Body with Right Hand
    • Fundamental Execution
      • Throw this punch at the same time your opponent throws Jab, or Left Hook. Throw your punch “inside” their punch.
      • Rotate body as though throwing uppercut
      • Turn wrist under so that palm faces upward
      • Aim for opponents ribs, heart, or centerline and swing with reckless abandoned.
      • Immediately snatch arm back into start position
    • Strategy
      • This is an advanced punch and should be delivered only once you have your opponent timed with zero doubt.
      • Best to deliver this punch with intense power so that if opponent hits your head in the process, he will incur enough damage in the process that he will not want to throw the punch again AND to make the damage you receive worth the trouble.

 

9

HOOK

  • Straight
    • Fundamental Execution
      • After throwing a right hand, recoil the right and use the energy expended during the recoil to deliver the left hand straight.
      • From shoulder to fist it should look like a jab but it is delivered with the feet planted and the power from hips created during the recoil of the right hand.
    • Strategy
      • Typically catches opponent off guard. Returns you to start position.
      • Should be performed with snap but no power.
      • If the your right hand misses, this will protect you from a counter attack and force opponent to reset.
      • If right hand lands, this punch when aimed at the chin will add an extra blow that might knockdown opponent since it is often an unexpected punch. (typically opponent will expect a looping left hook)
  • Looping Left Hook
    • Fundamental Execution
      • After Right hand is thrown, pull your right: heel, hip & hand back into the start position
      • As you are pulling the right side of your body back into position, turn your wrist to the side as if you were holding a pistol, and swing your fist about 3 inches in front of your nose or to target.
      • Never practice letting your left hand extend past your nose (center line)
      • Snatch the left hand back into position (elbow back to hip)
      • Variations
        • Palm Facing down – Against taller opponent
        • Palm Neutral (Pistol Grip) – Equal height opponent
        • Palm facing up/towards your chest – Shorter opponent
      • Make sure to keep elbow and shoulder relaxed as left hip moves away/ahead of the arm and drags the left fist to the target.
    • Strategy
      • *Never Lead with this punch.
      • Best Delivered after a right hand or as a counter after rolling opponents left hook.
      • Preferably thrown from close range as an opponent steps or leans in also know as a “Check Hook”.
  • Left Hook to the Body
    • Fundamental Execution
      • Aim for the spot right behind opponents right elbow ( liver)
      • Throw just like looping left hook to head except you must either bend low at the knees or bend to your left side so that left fist is at the same level as opponents right elbow.
      • Dig in and up between opponents ribs, then snatch hand back into position.
    • Strategy
      • Use to apply damage to opponents core muscles, ribs, and shock liver inflicting fight ending pain.
      • Great punch to set up punches to the head.
      • Most effective when opponent is not expecting it.
  • 45° Upper- Left Hook
    • Fundamental Execution
      • Throne in the same manner as a basis looping left hook except you turn your palm slightly upward so that forearm is at a 45° angle when making impact.
      • Perfect cross between a looping left hook and an uppercut (favorite punch of Oscar De La Hoya)
      • Punch is delivered in a slight upward motion.
    • Strategy
      • Best when delivered against a shorter opponent in place of the hook or toward opponents upper midsection as to not miss and incur damage to either arm, vital organs (the viscera) or chin if opponents head is low.
      • Generates more leverage from the body
      • Increases accuracy
      • Delivers more power from the lats and biceps
      • Anatomically more efficient than traditional looping left hook.
    • Variation
      • Can be delivered inside opponents straight right hand as a counter.
  • Left Hook to Solar Plexus
    • Fundamental Execution
      • Step left foot to the left and in towards opponent so that your left toe is pointed directly at opponents chin.
      • As you step in and too left, twist left fist so that palm is facing upwards.
      • As you perform the above, load up the left hip by bringing right hip forward as though you’ve thrown a right hand.
      • Snatch right hip back and dig fist directly in and up into opponents solar plexus.
      • Aim for small space where the abs and sternum meet. (upperabs/lowerchest) This is an area that can not be built up to withstand punches.
      • Snatch hand back or finish with a straight right & left Hook to chin.
    • Strategy
      • Best used as a counter to opponents jab
    • Variation
      • Lead with this punch ONLY when you are sure that opponent will not counter (i.e. they are dizzy and noticeable hurt)
      • To create opportunity to safely deliver this punch without waiting for opponent to throw jab, perform one of the following sequences:
        • Throw a Jab Right Hand Combination and finish with the left hook to solar plexus.
        • Throw a hard Right Hand, then Feint it and throw the left Hook to solar plexus.
  • Lead Left Hook – NEVER LEAD WITH A HOOK! ( read carefully)
    • Execution:
      • Make sure to load the left hip but quickly & slightly by bringing the right hip forward as if to throw a right hand, then snatch the right hip back into position as you quickly deliver the left hook to opponent’s chin.
      • Use more speed than power as it is the element of surprise that will make the shot effective more than power.

 

  • Strategy
    • First you must establish your ability to:
      • Land jab or land left hook to your opponents body.
      • Land Right Hand
    • Setting up Off the Jab and Hook:
      • Land a few solid jabs and/or left hooks to the body. Make sure to descend as low as possible while throwing these punches to train opponent’s senses to associate your lowering of stance with jabs and hooks to body.
      • Then feint by descending low as if going to the body, and quickly explode upward with left hook to chin as fast as possible.
    • Setting Up Off Right Hand:
      • Land a few solid right hands to the head, body, or guard of opponent. Make sure to throw with lots of power so that they are concerned about being hit clean with the shot.
      • Then Feint the right hand as you load your left hip, and explode quickly with a left hook to your opponents head or body.
  • Sit Down on Left Hook:
    • Fundamental Execution
      • Squatting down with hips back to increase the power of any hook when you throw it.
    • Strategy
      • Only load up for power in the manner when you are sure your opponent is hurt or they are so far out of position that you are certain that you can commit with such force without the possibility of being countered.
  • Counter Left Hook
    • Fundamental Execution
      • Keep your right hand high on your cheek.
      • Roll right hip & shoulder forward towards your centerline to absorb the power of opponents left hook.
      • As you snatch your right hip/shoulder back into start position, deliver a quick left hook to your opponents head or body.
    • Strategy
      • First: duck, pull back from, and/or catch a few of opponents looping left hooks to get their timing.
      • Then once you have figured out how to instigate opponent to throw their looping left hook…..
      • As opponent throws their left hook , block & roll their looping hook and quickly snatch back your right hip as your deliver a short fast looping left hook to opponents chin.
9

COMBINATIONS

  • Setting the Table – Creating your own opportunity
    • This is the concept of using the beginning of a fight to put your opponent in a position that makes he or she want to do the things that your are most prepared to respond to.
    • Giving a false impression of your strategy, or playing your opponents ego and fears against them to inspire a desired response
    • Also, peppering your opponent with jabs to the head, body, and chest, with ample power shots to the body to take the “steam” out of them so that the are:
      • Less of a threat
      • Easier to knock down.
      • More likely to stay down for the count if you knock them down.
  • Eat – Speed & accuracy to exploit openings.
    • Fast Powerless shots meant to overwhelm your opponent and hurt them by way of accumulation.
    • Best used by someone employing Boxer style to win the fight.
    • Best used during finishing to prevent opponent from holding, while maintaining your effort to finish them off without committing to any one punch.
  • Jazz – Deliberate delivery of each shot in a combination
    • Practiced combinations that are delivered one punch at a time, with a pause after each punch used to make a decision whether or not to throw the next one in the sequence and where exactly to throw it. (See Foreman Frazier I)
  • Finishing – wreck less abandoned with Zen like relaxation.
    • Wreckless abandoned style of punching, only used when you know that there is zero chance of your opponent recovering.
    • Aim punchers for opponents chest as to not miss making contact of some kind.
    • Will make referee want to stop the fight to prevent opponent from being seriously hurt.
  • Equilibrium Theory – Manipulating your opponents equilibrium to disengage internal balance mechanism.
    • If you hit your opponent on the right side of the head, their left side/leg loses balance, and vice versa.
    • The side of the body that has not been affected compensates for the loss of balance to the affected side.
    • To finish your opponent off, you must set up a shot to opposite side of the head to make opponent lose balance on both sides.
    • i.e. Land lots of hard right hands on opponent. Then to finish them, throw a accurate powerful left hook.
  • Shoe Shine – Ripping from the body up to the head.
    • Throwing a fast combination of body and head shots to exploit and create opportunities in opponents defense.
    • Best to squat down a little and start low, aim punches to either side of belly button and work your way up your opponents centerline and finish with a straight right headshot or left hook.