Boxing Basics: You’ve made the exciting choice to throw your first punch, but your coach is using some terms that are a bit confusing. No need to stress! We’re here to break down the essential boxing vocabulary so you can confidently step into the ring and communicate like a pro!
What are the Stances in Boxing?
A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:
- Orthodox Stance – Position your left foot further ahead of your right foot.
- A southpaw stance involves positioning your right foot ahead of your left foot while standing.
What are Boxing Combinations?
For effective heavy bag workouts, partner training, or sparring, mastering boxing relies on creative combinations or sequences of punches that are cleverly linked together. This strategy helps to divert your opponent’s attention and creates the perfect opportunity for that knockout blow.
A solid combination doesn’t need to be elaborate. In reality, many effective combinations in boxing rely on the fundamentals—simple 2- or 3-punch sequences that accomplish the goal without putting you in a position to be countered by your opponent.
Boxing Punches
Start by mastering these 7 punches one at a time, and then get creative by combining them in exciting ways to create your own powerhouse combos!
- To execute a jab, start from your fighting stance and thrust your lead fist straight out, fully extending your arm to strike your target with the first two knuckles. If you’re in an Orthodox Stance, use your left hand for the jab. Conversely, if you’re in a Southpaw Stance, jab with your right hand.
- From your fighting position, deliver a straight punch with your rear fist (typically your dominant hand) right down the center, similar to how you would with a jab.
- Lead Hook – It’s exactly what it sounds like! Position your lead arm in a hook shape, ensuring your elbow stays parallel to the ground. Transfer your weight onto your lead foot and channel your energy through your foot, hip, torso, and shoulder. Maintain your arm at a level height, then deliver your punch, imagining you’re gently placing a cup of coffee onto the bag.
- A Rear Hook is essentially the opposite of a Lead Hook. To execute it, transfer your weight to your back foot, pivot your body, and deliver a punch with your rear hand, targeting your opponent’s head.
- A lead uppercut is a great alternative to a straight or hook punch. To execute it, throw your lead hand upward at a slight angle, targeting just below the chin. The key to making this punch effective is to deliver it quickly, with power, and catch your opponent off guard!
Boxing Movements
Effective boxing begins with clever footwork, which encompasses the different leg and foot movements that boxers utilize to maintain balance, adjust distance, manage space, create new angles, and put their opponent in a tricky spot. From a defensive perspective, a target that’s in motion is much tougher to hit! Give these two boxing techniques a try to keep your opponent guessing:
- To bob and weave, start by bending your knees to create an up-and-down movement with your body. When your opponent throws a punch, shift your head in a V-shape to dodge it effectively.
- Boxer Bounce – Remember, an object in motion stays in motion, so keep those feet active! While in your boxing stance, shift your weight quickly from your back leg to your front leg.
Boxing Training
Now that we’ve covered boxing combinations and movements, it’s time to discuss how to incorporate them into your training routine. Here are the essential foundational types of boxing training:
- Shadowboxing is the art of training with an invisible opponent, frequently in front of a mirror, allowing you to work on your boxing skills without any gear. It’s an excellent way to solidify your boxing fundamentals and sharpen your technique.
- Heavy Bag Training – Get ready for your intense heavy bag session! This workout typically consists of 4, 6, 8, or 10 rounds, using either a hanging or free-standing heavy bag.
- Mittwork is a training method typically led by a coach, where pads and mitts are used to create targets for a boxer to refine their skills and practice various combinations.
- Sparring is a practical way to practice fighting with a real partner, helping you get ready for a boxing match. Always make sure to wear the right safety gear, like a mouthguard, headgear, and protective cup.
- Roadwork refers to the training you do on the road or track. It encompasses not just running or jogging, but also footwork drills that involve repetitive activities aimed at boosting your endurance, speed, and agility. Explore these roadwork drills to enhance your boxing training.
Heavy Bag Training
When you’re doing Bag Work, there are specific phrases to keep in mind.
- Burnout – In a burnout round, you engage in relentless, focused strikes on the heavy bag. One example is a hook shot burnout round, where you throw only lead and rear hooks with all your strength for a full minute.
- Coast – Coasting involves continuously repeating a combination, such as a jab-cross, but at a more relaxed and consistent speed. It serves as a form of active recovery, allowing you to catch your breath between periods of more intense exercise.
- Powercoast combines the strength of power with the essence of the coast. Take your time and maintain a steady pace, but make sure to deliver all your energy with each strike.
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