Throwing Basic Punches

The Jab

The most important punch of them all, the one that keeps your opponent at bay and enables you to prepare to throw a finishing punch, such as the right cross. The Jab doesn’t have to be a powerful, concussive punch, it’s more as a tester, a stinger, delivered sharply and cleanly. Snap the left glove to the right pad in a straight line, slightly turning the left hip and shoulder as you do so. Push slightly with the ball of your right foot as you punch. Twist the hand so that when you connect with the pad the knuckles make the connection and the palm is facing downwards. And then snap the hand back as quickly as you sent it out.

The pad holder mus remember to mirror the stance of the boxer when catching punches whether they are Orthodox (right handed) or South Paw (left handed). Catching the punch, contact should be at approximately 75% of the overall distance between boxer and pad holder you must allow the boxer to fully extend their arm.

The Cross

The jab is sometimes referred to as ‘the spacer’, in that it can prepare you to throw the big punch, the cross, with your naturally stronger side. For the Orthodox Boxer (right hand dominant), staying upright rather than leaning, twist the right hip and shoulder and the ball of the foot, and punch ‘through’ the right pad. Again, pull the arm back quickly. For the Southpaw Boxer (left hand dominant), twist the left hip and shoulder and the ball of the foot, and punch ‘through’ the left pad. Again, pull the arm back quickly.

The pad holder does exactly the same to catch this punch as the Jab. Note; Jabs and Cross punches are thrown to the opposite hand pads. Left Jab to Left Pad and Right Cross to Right Pad for Orthodox. Right Jab to Right Pad and Left Cross to Left Pad for South Paw.

The Uppercut

Usually used when you’re up very close and personal with an opponent, this finisher punch requires you to pivot to the side of which arm you are going to throw from, drop the left shoulder (if it’s a left uppercut you’re intending), dip into a partial squat position, and then explode upwards, whilst keeping the other hand hand close to the head, keeping guard. Note, palm facing inwards and engaging with the knuckles at all times.

Repeat for right uppercut by pivoting to the right before dropping the right shoulder and dipping into the semi squat. Your dominant will be considerably more powerful than your non dominant.

Starting from the Jab Cross position the pad holder has to just drop the pad down to create a 90 degree angle at the elbow to meet the punch and then allow the boxer to push through in an upward motion.

The Left Hook

For a left hook, twist the body to the left, while keeping the arms tight (any space between the arms and body and your opponent will have an open invitation!), bend the left arm at the elbow to 90 degrees. Then pivot back, hitting the pad with the palm downwards. Think of having stored energy as you first pivot the left, and then unleash it, big time.

The right hook is less commonly used, but follows a similar pattern.

To catch this punch, again starting from the Jab Cross position the pad holder has to turn the pad inward simulating a the position of an opponents head. Keeping the arm in a 90 degree bend at the elbow helps strengthen the pad holders arm and protects the shoulder from injury.