Sports
Training Like a Boxer Part III: Shadow Boxing, Stance
Brian completes his three-part boxing series by explaining how to maintain proper stance and footwork.
Now that you’ve developed some speed, power and coordination, it’s time to throw some punches! Learning to throw a decent jab and getting your footwork down is where you should begin, and shadowboxing is a great first step.
Shadow boxing is boxing without an opponent and you don’t even need gloves—but a mirror will be helpful. This is where all of that jumping rope comes into play. When boxing you should be constantly moving, so footwork is important.
When it comes to stance, for whichever hand is dominant, the opposite foot will be in front and your feet should be slightly wider than your shoulders. That means if you’re right handed, then your left foot will be in front and your back foot will always be raised to your toes.
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If your right hand is the dominant hand, this means your left is your jab hand. Keeping your hands up at all times a jab is a quick punch done more often than your dominant hand, which is used more for power punches.
When throwing a punch, it is important you remember to get your glove back to the starting position to protect your face and body. Keeping your arm extended with short weak punches will do little damage and leaves your face open for counter punches. It’s also more movement to do it properly, and we’re exercising, so don’t be afraid to do a little work.
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If you have a heavy bag or a friend and some focus mitts you can start working in some combos and striking a moving target. If you’re using the heavy bag set a timer and try a simple 2:1 jab-hook combo. Set a timer, get into your stance and start working your way around the bag. Switch directions after a bit and head the opposite way and KEEP YOUR GLOVES UP!
If focus mitts are available and you have a brave friend, try that combo with a moving target. Now you can move around the target like the bag, but your partner can move as well. As you and your training partner get comfortable doing some different combos, have your partner swing back at you. And if your partner hits you, she has big foam pads on her hands so it won’t hurt too badly!
