Start-UpSports Fighting Fit
Start-UpSports FightingFit:Boxing450photos!WorkoutsTechniquesand SparringDoug WernerAlan Lachica Punches Defense Footwork Bag drills Partner drills Sparring drills
Fighting Fit:Boxing Workouts, Techniquesand SparringDoug Werner and Alan LachicaStart-UpSports #12Tracks PublishingSan Diego, California
Fighting Fit:Boxing Workouts, Techniquesand SparringDoug Werner and Alan LachicaStart-Up Sports / Tracks Publishing140 Brightwood AvenueChula Vista, CA 91910619-476-7125 Fax 619-476-8173All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical,including photocopying, recording or by any information storageand retrieval system without permission from the author, except forthe inclusion of brief quotations in a review.Copyright 2000 by Doug WernerPublisher’s Cataloging in PublicationWerner, Doug, 1950Fighting fit : boxing workouts, techniques andsparring / Doug Werner and Alan Lachica. -- 1sted.p. cm. -- (Start-up sports ; #12)Includes bibliographical references and index.LCCN: 00-91462ISBN: 1-884654-02-91. Boxing--Training. 2. Physical fitness.I. Lachica,Alan. II. Title. III. Series.GV1137.6.W47 2000796.83QBI00-500167
DedicatedtoLynne and Camryn Lachica
Acknowledgements:The Boxing ClubJoel TaylorJohn DykemanLance GoldmanPhyllis CarterJim Clinkscales
Preface:Putting iton the lineBoxing has become important to me rather late in life(I took it up when I was 48!). I believe it connects tosomething primal, and I think many males, and perhapsa lot of females, too, share a desire that has somethingto do with gaining physical courage.As co-author AlanLachica says, boxers put it on the line and there youface an array of intense emotions including fear andyour physical limits. Besides that, with the right trainingand training attitudes, boxing can be uplifting, exhilarating and a heck of a lot of fun.Many will turn to this book to seek fitness, and believeme, if readers take the drilling program to heart theywill find it. I have never worked harder than I havesparring or even hitting the bag in earnest.Anyonewho has trained seriously will tell you the same thing.It’s amusing that such a great and grand old sport likeboxing should all of a sudden be trendy, but there it is.All in all that’s a very good thing. Maybe when moreand more folks appreciate boxing, the evils that haveplagued it for so many years will be defeated.Doug Werner
Boxing is a wayto escape thedaily grind. Itgives me something to getexcited aboutevery time Ieven think of stepping into the ring. I enjoy my job as apersonal trainer and coach and I enjoy the people Iwork with, but it’s not enough I love boxing! I lovethe competition and everything else that comes withputting it on the line.There are a lot of good boxing books available.Unfortunately, most of them are too vague — offeringonly general advice to their readers.This book waswritten with a more practical approach that shouldhelp beginners as well as coaches.Alan Lachica
Contents:PrefaceIntroductionPart one: Basics and review1. Gear2. Stance, footwork & rhythm3. Punches3.1 Combinations4. Defensive moves59111319294551Part two: Drills5. Mirror training6. Drills on the bag6.1 Single punches on the bag6.2 Combinations on the bag7. Punches on the bag8. Footwork with the bag9. Defensive moves on the bag10. Partner drills10.1 Partner single punch drill10.2 Partner combo drill10.3 Partner counter drill10.3.1 Countering head shots10.3.2 Countering body shots11. Flow drills12. Situational sparring13. Sparring14. Resistance training15. Stretches16. Cardiovascular 6220211
Introduction:Fighting fit,fit to fightIn our first boxing book, Boxer’s Start-Up, weattempted to convince the uninitiated and to teach alittle boxing.We talked about a boxer’s passion, aboutthe physical and mental benefits of boxing and aboutthe exhilaration of supervised combat. Basic punchesand defenses were explored in order to give the readera better understanding of what the sport was all aboutand to give him or her a start toward developing aboxer’s workout program.In Fighting Fit, basics are reviewed in detail and piecedtogether in a drilling program that develops the complete boxer.The major skills — punches, defensivemoves and footwork — are honed and correlatedthrough heavy bag drilling, controlled partner drills andsituational sparring.There are loads of photos and graphics to learn by, andjust enough text to fill in the gaps. In fact, skills havenever been illustrated and cataloged any better, anywhere outside of the gym. It’s all here for the seriousstudent — whether you’re in it for the sport or the fitness or both.9
Words of cautionBoxing can be an extraordinarily enjoyable andfulfilling pursuit, building athletic grace and skill,self-confidence and physical well-being.We encourage readers to elevate their thoughtsand train safely.Partner drills and sparring include contact.You will get hit and you may get hurt evenwith the recommended protective gear.Always wear the proper protective gear.Drill and spar for fun, for fitness and to improveboxing skills.Do not fight in anger, with ill will or with theintent to do harm.Boxers in this book did not wear protective gearto better show technique and detail. We do notadvocate bag drills without wearing handwraps and proper bag gloves. We do notadvocate partner drills or sparring withouteach boxer wearing hand wraps, propersparring gloves, headgear, mouthpiece andgroin protector.It is recommended that readers serious aboutsparring get instruction from a coach accreditedby USA Boxing, Inc., national governing body foramateur boxing in the United States. Call 719-5784506 for information.10
Part one:Basics/reviewFighting Fit: FoundationsBoxing is built on fundamentals that must be tunedand retuned constantly. In fact, every workoutshould include review of basic punches, defensivemoves and footwork — the three major parts ofboxing.Part one reviews these parts and Part two will putthem together in various drilling and sparring work outs we call the Fighting Fit Program.11
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1GearChecklistthe bags onlyWorkouts on T-shirtseats Shorts or swks Athletic soctwear Athletic foo Wraps 6 50 Bag gloves 80 Heavy bagand sparringPartner drills70 Headgear d 10 Mouth guarves 135 Sparring gloctor 145 Groin prote13
GearAssuming you know what T-shirts, shorts and athleticsocks are, we’ll start with the footwear.Athletic footwearSneakers that fit well are fine for now. Don’t botherwith actual boxing shoes. If you’re training in a gymyou may need to avoiddark soles that couldmark up the floor. Hightops are nice because ofthe extra support.WrapsBefore you put ongloves you must wrapyour hands for supportand protection withlong strips of clothcalled wraps. Get thekind that have Velcroties since they’re themost convenient to use.Many fighters preferMexican-style wrapsbecause they’re longerand provide better protection. 6.Bag glovesBag gloves are differentfrom sparring or competition gloves. Bag gloveshave just enoughpadding to protect a14
Chapter 1boxer’s hands as he whales the heavy bag. Training orsparring gloves are more carefully designed to protectthe hands andoffset theforce of ablow from asparringpartner.Bag glovescome in various weights,styles anddegrees ofquality and convenience.We suggest a quality pair of12-ounce leather gloves with a wide Velcro strap closure for easy on and off. Such gloves cost about 50 or 60.The cheapest pair costs half as much, but heck, for 25 more you can get professional durability, designand safety.They’re your hands, it’s your choice.Like a good pair of shoes, make sure they fitand stay secure on your paws.Heavy bagHeavy bags come in avariety of styles, but abasic bag is about 14inches in diameter, 42inches high and weighs70 pounds.They can bemade of canvas, vinylor leather.You canbuy a bag with hardfill or soft fill — the15
Gearsoft fill simply has athicker foam liner. Itshould come withhanging chains,hooks and a swivelso it can be hungfrom a beam.About 80 for a canvas bag.HeadgearDon’t skimp here!Purchase a designthat covers as muchas possible: chin,cheeks and forehead.There are modelswith a face bar that protect the nose and mouth, butbreathing in them is a little difficult. Get headgear withlace straps in order to keep the thing tight on yourhead.You don’t want headgear slipping over your eyesafter every punch you take.About 70.Mouth guardVery importantunless you planon never gettinghit. The “boil andbite” variety areinexpensive(under 10) andwork fine.“Boiland bite” refers to the method used to form-fit this typeof guard to your teeth. First it’s boiled in water to makeit pliable, then you place it in your mouth, press it with16
Chapter 1fingers to your teeth and bite down.The mouthpiece ismade of material that doesn’t retain heat and won’tburn you.Sparring glovesAs stated previously, sparring gloves are designed differently from bag gloves since they’ll be used to strike aperson and not a bag.We suggest 16 ounce gloves,padded with two inches of multilayered foam and aresecured with large Velcrostraps for easy on and off.About 135 for a verygood pair of leathergloves. Don’t skimp hereeither.Groin protectorThis is a girdle-like thingthat protects groin, hipsand kidneys.A simplejock and cup aren’t quiteenough protection in thissport.About 45.17
GearNote for female boxersWomen have their own designs to choose from forgroin and breast protection. Gloves are specificallymanufactured for women, as well.The suggestedretailers all carry gear for females and it’s usuallyclearly presented in their catalogs.Where to buyWe suggest you buy from a catalog because equipmentsold by mass merchants is often crap. Call theserespected names for a catalog of their products.Everlast: 718-993-0100Ringside: 1-877-4-BOXING / www.ringside.comTitle:1-800-999-1213 / www.titleboxing.com18
2Stance,footwork& rhythm19
Stance, footwork & rhythmBoxer’s Stance:Basic Position, Legs & FeetThe foundation upon which allboxing skills are based is thestance. In front of an imaginaryopponent, position yourself sideways so that you present ashoulder to your target. By andlarge, your leading side is theopposite of your preferred hand.Lead with your left shoulder ifyou’re right-handed or your rightshoulder if you’re left-handed.Your feet should be aboutshoulder width apart.If you’re leading with the leftshoulder, place your right footout in front of yourself so thatthe heel of your right foot linesup with the toe of your left.With both heels in place, swivelyour feet 45 degrees toward yourtarget. Flex your knees and bend a bit at the hipskeeping your back fairly straight. Slightly lift your backheel off the deck.This is more or less a basic athletic posture in whichyou’re balanced and solid on your feet. A push fromany direction will not cause you to easily stumble.Youare ready to move in any direction the action dictates.20
Chapter 2The boxer’s stance: an athlete’sready position with hands up, chindown and elbows tucked.Boxer’s Stance:Arms, Hands & HeadNow tuck your elbowsin close to your sidesand raise your forearmsup straight.Arrange thepillars of your arms sothey protect that area ofyour torso that faces thetarget. Hold your armswith just enough tensionto keep them upright.This position shouldn’tbe tight or rigid. Bendyour head forward sothat you’re viewing youropponent partiallythrough your eyebrows.At this point, your handsshould be about chin tocheek level. Palms areturned in.This is your boxer’sstance.You are equally prepared to throw punches aswell as defend against them. In this ready position youare relaxed. Never tense.SteppingBoxing is a lot more like dancing than you mightimagine. One thinks of using hands and arms when youbox but not so much legs and feet. However, being ableto move rapidly and economically, balanced and readyto attack or defend, is vital.21
Stance, footwork & rhythmMove forward by stepping with the lead foot first. Move back bystepping with rear foot first. Seems simple enough until youscoot back and forth with the heavy bag.22
Chapter 2Move to either side by stepping first with the foot on that side.Close the gap quickly as you step. Do not overstep or crossstep. Practice by keeping up with a swinging bag.23
Stance, footwork & rhythmMake quick directional changes by pivoting of f the lead foot andsweeping the rear foot around it.The idea in all movement is to maintain the integrity ofyour boxer’s stance. Basically, that means you neveroverstep, cross over or bring your feet together.There are four directions you may go: toward youropponent, back from your opponent, to the side youare mostly facing and to the side at your back.In each direction you have a lead foot which initiatesthe movement and opens your stance. After the leadfoot has taken a step, close the distance with yourtrailing foot and regain a shoulder width stance. Stepsare short in length and taken close to the surface of thefloor --- almost in a slide.24
Chapter 2Stepping and pivotingwith the bag.Pivot & SlideQuick changes indirection are madeby sweeping therear foot in eitherdirection and pivoting off the ball ofyour lead foot.Again, the sweepingmotion of the foot isheld close to thefloor surface.As the bagapproaches,step in thenew direction.Boxer’s RhythmBoxers never standstill. There shouldalways be some sortof motion going onbetween steps andpunches to keepyou primed,pumped and readyfor action.Pivot and slidearound it.There’s the longrhythm, which is akind of mellow backand forth bouncingbetween the feet.The short rhythm isa more aggressiveside-to-side thatinvolves moving thehead and shoulders.25
Stance, footwork & rhythmWhether your rhythm is long (above) or short (below), headshould move a head-width with every move.26
Chapter 2One of the all-time rivalries in boxing history showcased the two rhythm styles: Muhammad Ali and JoeFrazer. Muhammad Ali was the classic long-rhythm guy.His game was outside fighting --- using the jab andmoving around the outskirts of an opponent’s range.His arch rival, Joe Frazer, was an inside fighter and theclassic short-rhythm boxer. Since inside fighters arealways within the striking zone of an opponent, Frazerhad to keep his head moving at a brisk (almost furious)pace in order to make himself a harder target to hit.Practice the two rhythms until they become naturaland fluid --- like dancing --- and incorporate them intoyour drills. Remember, you don’t boogie when you stepor throw punches.Getting it together in front of the mirror may takesome time. Developing an inner beat is a personalthing, and combined with the stepping and punching,can be a little tricky. But keep at it. Good form goeshand in hand with technical proficiency. Getting itright will enhance your skills and looking sharp buildsself-confidence.27
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3PunchesIllustrations in this chapter break down and demonstrate proper technique for the major punches.This ishow you should look in your training mirror.When youbegin drilling and practice mirror training (Chapter 6),refer to this section to check yourself out.29
PunchesMake a fistThe thumb rests below the tucked in fingers, notcurled inside, but you knew that.What you might notknow is that the fist is not clenched until just beforepoint of impact. Hands are held loose in readiness (likeeverything else) --- even on the way to the target.Ideally the fist tightens as it lands and immediatelyrelaxes as it’s pulled back.You don’t use energy untilyou need it. And that’s a law that underlines everythingyou do in boxing.Note for southpawsFor convenience, most of the book will focus oninstruction for right-handed or left-foot-forwardreaders. If you’re left-handed or prefer to box with theright foot forward, reverse the instructions whereapplicable.Jab (1)Meet the most important punch in boxing --- the oneyou’ll use the most in your boxing career, whether30
Chapter 3you’re fighting for fitness or glory.In the boxer’s stance your fists are held in a relaxed,palms-in, ready position.The jab is a punch thrownwith the leading hand straight from the chin in a directline toward your target. As the hand leaves its guardposition next to your chin, the fist rotates a quarter to ahalf notch.As the punch is delivered, the fist graduallyclenches and is completely clenched just beforeimpact. It is then immediately relaxed and withdrawninto the guard position.The jab is the busiest weapon in boxing because it canbe thrown quickly without compromising a boxer’sdefensive posture. It’s utilized to score, to keep opponents at bay, to set up combinations and powerpunches and to wear down defenses.Although the jab is not considered a power punch, aneffective use of the jab over the course of a bout willcause a considerable deal of damage.A boxer can alsolearn to stiffen his jab by turning his hips with thepunch and stepping into its delivery.I’m told that the jab is the only punch to use in a streetfight because it can be thrown with a great deal ofeffectiveness without risking exposure, loss of balanceor mobility. The wallop of a crisply thrown jab is morethan enough to break a nose and hopefully end the dispute.Watch any competitive bout and the jab count farexceeds that of any other punch. It’s the bread andbutter of offensive boxing.31
PunchesThe jab is an arm punch thrown directly from the chin. It’ s usedto set up power punches and keep opponents at a distance.32
Chapter 3The jab does not compro mise the boxer’s stance oryour defensive posture.Learn to throw the jab witha step of the lead foot(below). By stepping withthe jab, a boxer closes distance and is in position touse power punches.33
PunchesBreathingExhale through pursed lips in short, spitting wheezesas you deliver all your punches. Believe it or not, thetendency is to hold your breath when punching.Perhaps it’s the excitement, but at any rate, notbreathing is a bad habit that should be avoided.Jab notesThe jab is thrown directly from the chin with no windup or shrugging of the shoulders.The jab snaps towardits target and is pulled back immediately.A quickrecovery is just as important as a quick delivery.Straight right (2)Your first favorite punch will be the one you throwwith your preferred hand --- naturally!For the right-handed boxer, it’s the straight right. Fromthe guard position, the right hand is thrown straightfrom the chin on a direct line to the target. Unlike thejab, which is an arm-powered punch, the right is powered by a torquing torso and a pivoting right foot. Feelyour back get into this one. The punch should accelerate and explode as the right heel of your pivotingfoot swings outward.After impact the hand is sharplyreturned to guard.Because of the weight transfer involved, the straightright is considered a power punch. But the weighttransfer is also the weakness of power punchesbecause for a nanosecond the boxer is without a balanced boxer’s stance, and is therefore somewhatexposed. Hence the importance of getting back toguard quickly.The risk of throwing this punch too34
Chapter 3often far outweighs the natural pleasure of launchingyour favorite hand. The straight right is best utilizedbehind the jab or as a counter after a defensive move.Right notesThe straight right should be thrown straight from thechin without wind-up or dips of the shoulder. Thepunch accelerates as it tracks toward the target.Immediately before the explosion the fist clenches.Tension is immediately released as the hand snaps backto guard.Left hook (3)The legendary left hook is the most difficult punch tolearn. Unlike the jab and straight right, the left hookhas mysterious nuances that simply take time for mostboxers to discover and assimilate.The hook is generally misunderstood. Most beginnersthink the left hook is some sort of sweeping, roundhouse punch thrown and powered by a loopy left arm.The hook is an inside power punch. It’s most effectivewhen you’re close to your opponent.The punch beginswith a weight transfer to your left side. From the guardposition the left elbow is brought up, almost parallel tothe floor, so that the arm forms a sort of hook (hencethe name).At the same time the fist is rotated eitherpalm down for a very close target or palm-in for targetsfarther away.Here’s the secret.The arm is held in place as describedabove; the punch is delivered by pivoting left foot, leftleg and torso sharply to the right in a powerful, one35
Punches36
Chapter 3The straight right is pow ered by leg, back andshoulder. Pivot off the rightfoot and deliver the punchstraight from the chin.The elbow stays tuckeduntil it moves forward withthe punch — it does notdraw back. No good punchis ever drawn back.37
Punchespiece torquing action.The arm does not move independently of the whole. Like a gate swinging around itshinged post, this punch is powered by leg, hips, backand everything else in the barn.When it’s thrown properly, it’s one of the mighty weapons in boxing and isheld in very high esteem.Think about crushing peanuts with the ball of yourleft foot as you swing it around and think Hey buddy!as you bring the punch to completion by tucking itinto your chest (like you’re hugging him high aroundthe neck). Like all punches, the hook accelerates as ittracks to the target, the fist clenches before impact andis sharply returned to the guard position along witheverything else that went for the ride.Remember, recovery is everything. Punches shouldnever hang. Punches SNAP! Think acceleration, SNAP,recovery.Left uppercut (5)Uppercuts are stock and staple for inside fighting andare thrown with power coming from the legs andtorso.They are not wind-up arm punches. From theguard position, dip the left shoulder so that your elbownears your hip.At the same time rotate the fist palmup.Without cocking the arm back or winding up,propel this punch with the left side of your body.Accelerate, SNAP and recover. The right uppercut is amirror image of the left.Punch remindersAll punching action is best executed from a balancedboxer’s stance.This ensures power, accuracy and38
Chapter 3recovery. Punching off balance is ineffective and risksmaximum exposure.Jabs and straight rights or lefts are delivered directlyfrom the chin with no preamble (wind-up, dips,shrugs).All punches are SNAPPED! Accelerate, SNAP andrecover.This includes sharp delivery and sharprecovery.A punch that hangs or is not recovered immediately exposes an entire half of a boxer to attack.Guard up!Never forget the hand that isn’t punching.While onehand is attacking the other is in guard position. This iscrucial — yet easy to forget! — when both hands arebusy executing combinations of punches.Intent on delivering his right hand, he nevertheless has his lefthand in guard position — like it’ s glued there.39
Punches40
Chapter 3The left hook is powered bya fierce torquing of leg,back and shoulder over apivoting left foot. All movement is done singularly asin one piece. The elbow isbrought up to positionwithout drawing back.41
Punches42
Chapter 3The force of an uppercut isgenerated by pushing offthe ground on a given sideand bringing hips, back,shoulder and arm uptogether in one violentmovement.It is particularly easy tocock the arm back for thispunch. Remembering to initiate the punch by loadingup on one side helps toalleviate that error.43
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3.1Combinations45
Combinations1/ Jab2/ Straight rightA solid boxing offense includes an array of punchesthat can be effectively thrown in combination with oneanother. In other words, two or more punches properlydelivered in a given attack are usually better than one.Double (1-1) and triple jabs (1-1-1)These are simply jabs thrown one after the other. Caremust be taken to recover properly after each one inorder to maximize power.This is an effective way todeliver a bunch of punches safely from a distance.1-2This is the one-two punch combo of sport literary andcelluloid fame.The combination includes a jab followed46
Chapter 3.1The most important punchingattacks are the jab/straightright (1-2) and the jab/straightright/left hook (1-2-3).Both combinations start with ajab to close distance and setup the head.Both also throw the right toinitiate damage.Throwing the right causes aweight shift to the left side thatsets up the left hook.3/ Left hookThe 1-2-3 should flow powerfully and gracefully. Learningto honestly throw this combination in good form will keepyou occupied for some time.by a straight right.The classic goal is to land a clean jabat your opponent’s head that lifts the chin so that youcan rock it with a hard right hand.The left jab is thrown as described (SNAP!), recoveredto guard, then the straight right is immediatelylaunched (SNAP!) and recovered to guard.Throughoutthe action you should feel solid over your feet.Otherwise, you’re probably reaching or not recoveringproperly.1-2-3Add the left hook to the left jab and straight right combination.This is a very natural flow of punches as the47
Combinations1/ Jab2/ Straight right3/ Left hookCombinations should flow from one side to the other to takeadvantage of any weight shifts caused by power punches andto increase the number of angles and directions in your attack.weight shifts from one foot to the other.After the jaband straight right, your weight is over the left foot creating the perfect opportunity to unload the left hook.The classic goal here is to expose the chin with thejab, tag the chin with the right and clobber the guy onthe temple with the left.Right-left-right (2-3-2)Left-right-left (3-2-3)These are power punch combinations utilizing thestraight right and the left hook.The challenge is tocoordinate the weight shifts in order to properly execute each of these torso twisting bombshells.As onepunch lands, you should be weighted perfectly to48
Chapter 3.12/ Straight right5/ Leftuppercut6/ RightuppercutOn these two pages is a six-punch combination built on the 1-23. After the jab/straight right/left hook comes another right, a lefthook and a right hook (1-2-3-2-5-6).throw the next one.It’s easy to turn these into arm punches when youthrow them in flurries, but without the body behindthem they aren’t as effective. It’s also difficult to maintain proper form, especially with the hook.These combinations are among an infighter’s favorite weaponsbecause the attack flies from two angles.Return to guardIt’s important to remember that after every punch thehand must return to guard. It’s easy to forget in all theflailing, but without full recovery, half of your head isexposed and punches aren’t so powerful.The tendency49
Combinationsto drop hands is directly correlated to fatigue. It’s thefirst thing to go.Combinations including uppercutsCombining jabs, straight rights and left hooks withuppercuts is a dizzying feat, and absolutely devastatingto an opponent because punches are coming in fromall directions. It’s difficult to master the flow from onepunch to the other and to execute them fully andproperly. It’s difficult enough to master the transitionsfrom jab to straight right to hook . heck, it’s hardenough just to learn the hook.But practicing these combination is a great coordination drill.A good six-punch drill includes a jab, astraight right, a left uppercut, a straight right, a lefthook and finally a right uppercut.50
4Defensive movesIn this chapter defensive moves are illustrated with apartner and with the heavy bag.Alan (in white) demonstrates all the defensive moves against punches fromJoel (in black).Note:Gear is not worn in order to show detail more clearly(gloves and protective gear are big and blocky inphotos). Never box without wearing the proper sparring gear as proscribed in Chapter 1.51
Defensive movesBoxing is 50% offense and 50% defense.That’s not soeasy to see when you’re pounding the heavy bag all byyourself and checking out your oh-so-pretty punchingtechnique in the mirror.What you already knowThe boxer’s stance provides a great deal of protectionunto itself: chin is tucked, hands are held high to protect the head, arms are arranged to protect the lowertorso, feet are well apart and knees are flexed to provide a balanced and easily mobile athletic posture.Withfootwork and head movement added, not only can yousurvive an opponent’s initial attack, but you’ll be a hardtarget to hit.Basic stuff, yet easily forgotten. How many boxers havesuffered from ignoring the fundamentals? Leaving achin exposed. Dropping the hands late in a bout.Standing stock still in an opponent’s striking zone.Getting caught off balance. Or simply losing eye contact. Like they say, — Keep the chin down and theguard up — and you’ll prevent disaster a large percentage of the time. However, boxing like a dancingturtle will not help you score or even survive for verylong against a capable opponent.Jab catchingAs a jab arrives, place your right glove in front of yourface with chin down. Pivot your right foot, brace theright leg and catch the jab with your glove. Make sureyour chin is down so your glove bounces off your forehead and not your nose. Catch jabs as aggressively asyour opponent throws them. Recover immediately.52
Chapter 4ParriesIt’s not a good idea to catch a straight right. Powerpunches are best parried with a small slap of the leftglove where the momentum can carry your opponentoff balance and expose him to a counterpunch.Parrying body shotsPunches to the body can be parried by sweeping anarm and deflecting the punch outside, while pivotingand sliding in the opposite direction of the punch.BlocksAs a punch arrives, simply flex the knees and loweryourself so that hands automatically are raised to betterprotect the head. At the same time elbows and armsdrop to better protect the lo
10.3 Partner counter drill 117 10.3.1 Countering head shots 119 10.3.2 Countering body shots 147 11.Flow drills 159 12.Situational sparring 175 13.Sparring 181 14.Resistance training 187 15.Stretches 205 16.Cardiovascular training 211 Glossary 213
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