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Boxing basics
How to stand in the right boxing stance
- Getting the basic stance right is crucial to punch & kick with the strength of your entire body.
- Place your feet hip-width apart and bend your knees.
- If you are right-handed, your left leg should be in front. If you are left-handed, your right leg should be in front.
- Tilt your pelvis forward, engage your abs and glutes and lift your shoulders towards the front.
- Make fists – not clutching your thumb – and hold them a little more than one fist away from your face. Your left fist should be a little further away than your right.
- Your elbows should be near your torso and not face outwards.
- Raise the heel of your back foot a bit, so you can react more quickly.
- Make sure to be stable, so you won’t fall if someone pushes you.
- When moving around, never cross your feet, they should always be hip-width apart for more stability.
How to make a boxing fist
- Never enclose your thumb with your fingers. This is to avoid injuring it as - when faced with resistance - your thumb may break when you punch while clutching it with your other fingers.
- Punch with the backside of your hand facing upwards and in line with your forearm.
- Most of the impact of your punch should go towards the knuckles of your Index and middle finger, because they are more solid than your ring finger and little finger.
Boxing punches
How to throw a jab
- The jab is a punch with your left hand – the side where your leg is in front.
- The right hand stays in front of your face for protection.
- Make sure to keep your elbow in line and really extend your arm and shoulder to reach the furthest you can.
- You punch with your fist, backside of your hand up and thumb down.
- You should also turn your hips a little with your jab to give it the power of your legs and body.
- The jab is often used to test the distance, so it is usually less powerful than the Straight, but still very important.
How to throw a straight or cross
- The straight is a punch with your right hand – the side where your leg is in the back.
- The front hand stays in front of your face for protection.
- This is the more powerful punch, as you can put much more of your body’s strength into it. You do that by lifting up your back heel even more – but pressing into the ground with the front part of your foot – engaging your buttocks and turning your hips towards the front-left.
- Make sure to keep your elbow in line and really extend your arm and shoulder to reach the furthest you can.
- You punch with your fist, backside of your hand up and thumb down.
How to throw a left hook
- Lift your elbow out towards the left and swing your arm in a controlled half-circular motion towards the right.
- Make sure not to lift your elbow higher than your shoulder, otherwise you might hurt yourself when faced with resistance.
- You give your hook power by using the strength of your body with a turn of your hips and your front foot towards the right. The motion you should do with your left foot is similar to stubbing out a cigarette on the floor.
- If you are punching rather close to your body, your thumb should face towards your face. For a wider hook, your thumb should face down.
How to throw a right hook
- Lift your elbow out towards the right and swing your arm in a controlled half-circular motion towards the left.
- Make sure not to lift your elbow higher than your shoulder, otherwise you might hurt yourself when faced with resistance.
- You give your hook power by using the strength of your body with a turn of your hips.
- Lift your back foot’s heel a little more and turn your foot slightly with the turning of your hips.
- If you are punching rather close to your body, your thumb should face towards your face. For a wider hook, your thumb should face down.
How to throw a left uppercut
- Move your left arm down a little to then punch your fist upwards and a little to the front.
- The thumb of the punching fist should be facing you.
- You give your uppercut power by using the strength of your glutes. For this, bend your knees even more than in the basic stand and when punching, bounce back up a little, raising the heel of your front foot.
How to throw a right uppercut
- Move your right arm down a little to then punch your fist upwards and a little to the front.
- The thumb of the punching fist should be facing you.
- You give your uppercut power by using the strength of your glutes. For this, bend your knees even more than in the basic stand and when punching, bounce back up a little, raising the heel of your back foot even more.
Boxing kicks
How to throw a left front kick
- Lift your left knee up towards your chest, with your upper body remaining straight. Then extend your leg forward leaning your upper body slightly backward.
- You should kick with the front part of your foot, pulling your toes towards your face.
- Stretch your left hip forward to give your kick more power.
- Bend your right leg slightly for stability.
- Leave your arms in front of your torso and face for protection.
- After the kick, pull your leg down in a controlled motion back to the basic stance.
How to throw a right front kick
- Lift your right knee up towards your chest, with your upper body remaining straight. Then extend your leg forward leaning your upper body slightly backward.
- You should kick with the front part of your foot, pulling your toes towards your face.
- Stretch your right hip forward to give your kick more power.
- Bend your left leg slightly for stability.
- Leave your arms in front of your torso and face for protection.
- After the kick, pull your leg down in a controlled motion back to the basic stance.
How to throw a left side kick
- Lift your left knee and turn it to the right, so your foot - pointing your toes - faces outwards. Lean your upper body backwards as you extend your leg to kick, extending your left hip.
- Kick with your shin or outer foot.
- Turn your right foot outwards to allow your hips to turn and give your kick power.
- After the kick, pull your leg back into the basic stand in a controlled manner.
- You can aim your side kick low (height of your opponent’s shins), middle (height of your opponent’s torso) or high (height of your opponent’s head).
How to throw a right side kick
- Lift your right knee and turn it to the left, so your foot - pointing your toes - faces outwards. Lean your upper body backwards as you extend your leg to kick, extending your right hip.
- Turn your left foot outwards to allow your hips to turn and give your kick power.
- Kick with your shin or outer foot.
- After the kick, pull your leg back into the basic stand in a controlled manner.
- You can aim your side kick low (height of your opponent’s shins), middle (height of your opponent’s torso) or high (height of your opponent’s head).
Defensive boxing moves
How to slip to the left
- The slip is a way of dodging a punch aimed at your head.
- Bend your knees and move your upper-body slightly forward, turning it towards the left.
- Slightly turn your back foot and leg inwards as you turn your hip as if you were punching a Straight with your right arm.
- Slightly raise your right shoulder and keep your arms in front of your face and torso for protection. Your opponent’s punch should go past you on the right.
How to slip to the right
- The slip is a way of dodging a punch aimed at your head.
- Bend your knees and move your upper-body slightly forward, turning it towards the right.
- Slightly turn your back foot and leg outwards as you turn your hip slightly to the right.
- Slightly raise your left shoulder and keep your arms in front of your face and torso for protection. Your opponent’s punch should go past you on the left.
How to bob and weave left
- The weave is a way of dodging a right hook aimed at your head.
- Bend your knees and do a half-circular motion with your upper-body, slightly bending forward and turning it from the right to the left.
- Come back up again on the left when your opponent’s hook has passed over you.
- Keep your arms in front of your face and torso for protection.
How to bob and weave right
- The weave is a way of dodging a left hook aimed at your head.
- Bend your knees and do a half-circular motion with your upper-body, slightly bending forward and turning it from the left to the right.
- Come back up again on the right when your opponent’s hook has passed over you.
- Keep your arms in front of your face and torso for protection.
The instructions are for right-handed people as a vast majority of you are. If you are left-handed, the opposite side is the right one for you.