DeLamar.J
3rd Black Belt
:boxing:
The Jab
This punch has many purposes:
Increase the distance between you and your opponent.
Use it to set up other punches and punch combinations.
Or, use the jab simply as a solid blow to your opponent's face.
Step 1:
(The jab is always thrown with your forward hand) Shift most of your weight onto your right (back) leg. This assists in counterbalancing your body when you throw the punch.
Step 2:
Fully extend your arm. Just before your fist/glove strikes the target, rotate your hand so that your thumb is facing the floor. Remember to keep your wrists straight to avoid injury. Also, keep your elbow slightly flexed at the point of impact (otherwise, you might hyperextend it).
Step 3:
Return your arm back to your body. Remember, the punch always remains on one plane-throw and retract your punch without weaving up or down or side to side.
Step 4:
Do not allow your shoulders to lead. This may cause you to bend at the waist when making your punch. Keep your shoulders back.
Step 5:
When throwing your jab, keep your muscles slightly tensed. Anchor your punch by contracting your back and butt muscles.
It is important that the movement of your feet coincides with the movement and placement of your punch. Properly stepping with the jab will ensure that your punch is effective.
Some things to remember:
When punching with your left hand, step forward with your left foot. As your foot contacts the floor, your arm should reach its full extension. (Remember to keep your elbow flexed when throwing this punch.)
At this point, your weight is primarily distributed to your right leg. Now, you have invaded your opponent's space and delivered a punch to their face.
After completing the punch, return your arm to its position level with your left cheek. Bring your rear foot up so that your feet are in their correct, original stance, slightly more than shoulder width apart.
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The Straight-Right
Use the straight right after you have set up an opening with your jab.
Step 1:
After establishing your stance, shift your weight to your left leg. Pivot your right (rear) foot so that your toes are pointing forward, while simultaneously delivering a right punch. Remember to push against the floor with your rear foot. (At the very last moment, rotate your fist so that your thumb is facing the floor.)
Step 2:
Pull your hand back on the same plane the punch was thrown. Return your rear foot to its original position-toes pointing between 12 and 2 o'clock.
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The Hook
Unlike the other punches, the hook is a bent-arm punch. The power of this punch is generated by a move known as a body whirl. In order to perfect this punch, try to master each movement one step at a time before going on to the next step.
Step 1: The Body Whirl
Stand with your feet shoulder width apart. Your weight should be equally distributed between your feet. Bring your fists together and hold them against your chest (with palms facing your chest).
Step 2:
Shift your weight to your right leg while simultaneously rotating your body to the right. Pivot on the ball of your left foot so that your toes end up pointing toward your right foot. You will notice that this movement causes your arms to move along with it. Stop rotating when your elbow reaches about the midpoint in front of you.
Step 3:
Try this move again with a slight variation. Shift your weight to the right foot. Pivot on the ball of you left foot until your toes point toward your right foot. Immediately, snap your left arm up into a ninety-degree angle. Your left fist should stop at a midpoint in front of you.
This is called a lateral punch. The power of the hook comes from the momentum of your body rotating and the resistance of your foot pushing off of the floor. At this point, the left side of your torso should be in line with the direction of your punch.
Step 4:
Return your left foot back to its original position and bring your left fist back to its cheek level position.
Some things to remember:
The Right hook and left hook are virtually the same. The only difference is that you rotate your body in opposite directions.
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The Uppercut
Step 1:
To throw a right uppercut, start in the classic boxing stance with the back (right) knee bent. Lower the right shoulder to drop the right side of the body in a semi-crouch position. Remember to keep the left fist up by the chin to protect the head.
Step 2:
Now as you rotate the hips forward, push the ball of the back foot, (the right foot), and punch the right fist up towards the target. The right side of the back and the right shoulder will follow through with the rotation of the hips.
Step 3:
The hips finish being squared to the front. The right arm always stays close to the body and moves upward in a semi-circle. For the most effective and powerful punch, keep the elbow bent at a right angle during the delivery and follow through.
Step 4:
Uppercuts to the body will cause the opponent's body to fall forward. Step away slightly and complete the combination with another uppercut to the head.
Some things to remember:
When practicing this punch stay close to the target. If the punch is thrown from the outside, the opponent will be able to easily detect that the punch is coming and counter with an effective straight punch. An uppercut from the outside also loses some of its power because the arm is no longer bent at the elbow and cannot effectively transfer the total body's force in the upward movement.
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Punching the Heavy Bag
Step 1:
After wrapping your hands, put on a suitable pair of bag gloves. Gloves will help absorb the shock of your punches and protect your hands from abrasion.
Step 2:
Extend your arm so that your glove touches the heavy bag. Determine your reach or your punching distance. Execute a jab. As the arm is extended the glove should be in tight contact with the bag. Repeat a few times to become comfortable with the feel.
Remember the following when striking the heavy bag:
Always...
Clench your fists.
Make sure your wrists are straight.
Keep your elbows slightly flexed
Turn with your shoulders
Twist at the waist
Push with your hips and toes
Keep your knees bent
Step 3:
Focus and hit in the center of the bag. Each time you throw a punch, exhale. This will help regulate your breathing and give you some extra mmphh! Many athletes believe that exhaling makes it less likely to get your wind knocked out.
Step 4:
Watch as the bag moves away and hit it directly and quickly as it returns to you. Mix up the straight punches, a few jabs and then a straight right. Always try to punch through the heavy bag, rather than at it.
Step 5:
Next, add movement and more power. Step into the punches and step out. The glove hand moves forward as the front foot moves forward. The glove returns back to the shoulder as the back foot returns back.
Step 6:
Now have a plan and mix it up a bit. Move around, slip and throw a few jabs to determine your reach and target area. Move in closer to the bag and throw hooks and uppercuts
The Jab
This punch has many purposes:
Increase the distance between you and your opponent.
Use it to set up other punches and punch combinations.
Or, use the jab simply as a solid blow to your opponent's face.
Step 1:
(The jab is always thrown with your forward hand) Shift most of your weight onto your right (back) leg. This assists in counterbalancing your body when you throw the punch.
Step 2:
Fully extend your arm. Just before your fist/glove strikes the target, rotate your hand so that your thumb is facing the floor. Remember to keep your wrists straight to avoid injury. Also, keep your elbow slightly flexed at the point of impact (otherwise, you might hyperextend it).
Step 3:
Return your arm back to your body. Remember, the punch always remains on one plane-throw and retract your punch without weaving up or down or side to side.
Step 4:
Do not allow your shoulders to lead. This may cause you to bend at the waist when making your punch. Keep your shoulders back.
Step 5:
When throwing your jab, keep your muscles slightly tensed. Anchor your punch by contracting your back and butt muscles.
It is important that the movement of your feet coincides with the movement and placement of your punch. Properly stepping with the jab will ensure that your punch is effective.
Some things to remember:
When punching with your left hand, step forward with your left foot. As your foot contacts the floor, your arm should reach its full extension. (Remember to keep your elbow flexed when throwing this punch.)
At this point, your weight is primarily distributed to your right leg. Now, you have invaded your opponent's space and delivered a punch to their face.
After completing the punch, return your arm to its position level with your left cheek. Bring your rear foot up so that your feet are in their correct, original stance, slightly more than shoulder width apart.
---------------------------------------------------------------
The Straight-Right
Use the straight right after you have set up an opening with your jab.
Step 1:
After establishing your stance, shift your weight to your left leg. Pivot your right (rear) foot so that your toes are pointing forward, while simultaneously delivering a right punch. Remember to push against the floor with your rear foot. (At the very last moment, rotate your fist so that your thumb is facing the floor.)
Step 2:
Pull your hand back on the same plane the punch was thrown. Return your rear foot to its original position-toes pointing between 12 and 2 o'clock.
-----------------------------------------------------------------------
The Hook
Unlike the other punches, the hook is a bent-arm punch. The power of this punch is generated by a move known as a body whirl. In order to perfect this punch, try to master each movement one step at a time before going on to the next step.
Step 1: The Body Whirl
Stand with your feet shoulder width apart. Your weight should be equally distributed between your feet. Bring your fists together and hold them against your chest (with palms facing your chest).
Step 2:
Shift your weight to your right leg while simultaneously rotating your body to the right. Pivot on the ball of your left foot so that your toes end up pointing toward your right foot. You will notice that this movement causes your arms to move along with it. Stop rotating when your elbow reaches about the midpoint in front of you.
Step 3:
Try this move again with a slight variation. Shift your weight to the right foot. Pivot on the ball of you left foot until your toes point toward your right foot. Immediately, snap your left arm up into a ninety-degree angle. Your left fist should stop at a midpoint in front of you.
This is called a lateral punch. The power of the hook comes from the momentum of your body rotating and the resistance of your foot pushing off of the floor. At this point, the left side of your torso should be in line with the direction of your punch.
Step 4:
Return your left foot back to its original position and bring your left fist back to its cheek level position.
Some things to remember:
The Right hook and left hook are virtually the same. The only difference is that you rotate your body in opposite directions.
----------------------------------------------------------------
The Uppercut
Step 1:
To throw a right uppercut, start in the classic boxing stance with the back (right) knee bent. Lower the right shoulder to drop the right side of the body in a semi-crouch position. Remember to keep the left fist up by the chin to protect the head.
Step 2:
Now as you rotate the hips forward, push the ball of the back foot, (the right foot), and punch the right fist up towards the target. The right side of the back and the right shoulder will follow through with the rotation of the hips.
Step 3:
The hips finish being squared to the front. The right arm always stays close to the body and moves upward in a semi-circle. For the most effective and powerful punch, keep the elbow bent at a right angle during the delivery and follow through.
Step 4:
Uppercuts to the body will cause the opponent's body to fall forward. Step away slightly and complete the combination with another uppercut to the head.
Some things to remember:
When practicing this punch stay close to the target. If the punch is thrown from the outside, the opponent will be able to easily detect that the punch is coming and counter with an effective straight punch. An uppercut from the outside also loses some of its power because the arm is no longer bent at the elbow and cannot effectively transfer the total body's force in the upward movement.
---------------------------------------------------------------------
Punching the Heavy Bag
Step 1:
After wrapping your hands, put on a suitable pair of bag gloves. Gloves will help absorb the shock of your punches and protect your hands from abrasion.
Step 2:
Extend your arm so that your glove touches the heavy bag. Determine your reach or your punching distance. Execute a jab. As the arm is extended the glove should be in tight contact with the bag. Repeat a few times to become comfortable with the feel.
Remember the following when striking the heavy bag:
Always...
Clench your fists.
Make sure your wrists are straight.
Keep your elbows slightly flexed
Turn with your shoulders
Twist at the waist
Push with your hips and toes
Keep your knees bent
Step 3:
Focus and hit in the center of the bag. Each time you throw a punch, exhale. This will help regulate your breathing and give you some extra mmphh! Many athletes believe that exhaling makes it less likely to get your wind knocked out.
Step 4:
Watch as the bag moves away and hit it directly and quickly as it returns to you. Mix up the straight punches, a few jabs and then a straight right. Always try to punch through the heavy bag, rather than at it.
Step 5:
Next, add movement and more power. Step into the punches and step out. The glove hand moves forward as the front foot moves forward. The glove returns back to the shoulder as the back foot returns back.
Step 6:
Now have a plan and mix it up a bit. Move around, slip and throw a few jabs to determine your reach and target area. Move in closer to the bag and throw hooks and uppercuts