Successful Boxing E-Book

Jamie Dumas

• Herausgeber: Crowood
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2013

Beschreibung

Successful Boxing is the ultimate training manual for aspiring boxers. This indispensable resource shares tips and suggestions on how to improve skills and maximize performance. With inspiration and advice from World Champions Sergio Martinez, Saul Alvarez, Julio Cesar Chavez Jr. and a foreword by legendary World Champion Juan Manuel Marquez, using the information presented in this book will be just like receiving private sessions with a coach or top performer. These tips and training methods allow you to master the individual nuances of boxing to give you the winning edge. Whether you are new to the sport or a serious competitor, this book will help you reach the next level of skill development.This is the ultimate training manual for aspiring boxers. Superbly illustrated with 360 colour instructional and action photographs. Andy Dumas is a Canadian Boxing Coach who hosts and produces a number of TV fitness and sports shows and Jamie Dumas is a trainer of fitness instructors and develops workshops for fitness clubs.

Leseprobe

Successful Boxing

The Ultimate Training Manual

Andy Dumas & Jamie Dumas

Copyright

First published in 2013 by The Crowood Press Ltd, Ramsbury, Marlborough, Wiltshire, SN8 2HR

www.crowood.com

This e-book edition first published in 2013

© Andy and Jamie Dumas 2013

All rights reserved. This e-book is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the author’s and publisher’s rights, and those responsible may be liable in law accordingly.

ISBN 978 1 84797 543 0

Dedication Dedicated to our parents, Eve and Cliff Dumas Sr, and Joyce and Joseph Lipton

Acknowledgements Our thanks go to the great Sergio Martinez, Juan Manuel Márquez, Saúl Álvarez, Julio César Chávez Jr, Jose Sulaiman and Mauricio Sulaiman of the World Boxing Council (WBC); Jill Diamond, WBC Female Championship Committee; Jeanie Kahnke of the Muhammad Ali Center; Brian DeMaris of Balazs Boxing; Russ Anber, Julia Smith and everyone at Rival Boxing; Cleto Reyes; Headsweats, Champion Boxing Club Brampton, Ontario; David Hart, John Poirier, Otis Sutherland, Donovan Irving and the ‘gang’ at Huron Park Boxing.

Photo credits Live action boxing photographs by Naoki Fakuda (www.naopix.com) Instructional photographs by Andy Dumas, Jamie Dumas (www.andydumas.ca) and Troy Moth (www.troymoth.com)

Disclaimer Please note that the authors and the publisher of this book, and those others who have contributed to it, are not responsible in any manner whatsoever for any damage or injury of any kind that may result from practising, or applying, the principles, ideas, techniques and/ or following the instructions/information described in this publication. Since the physical activities described in this book may be too strenuous in nature for some readers to engage in safely, it is essential that a doctor be consulted before participating.

Also by Andy Dumas and Jamie Dumas, The One-Two Punch Boxing Workout, and Knockout Fitness.

CONTENTS

Title Page

Copyright

Foreword by Juan Manuel Márquez

Preface

1 Winning Spirit

2 Basics of the ‘Sweet Science’

3 Punch-Bag Workouts

4 Focus Mitt Training

5 Jump Rope

6 Roadwork

7 Strength Training

8 Boxing Training Routines

9 Sparring

10 Motivation

Index

FOREWORD

I am a warrior. Fighting is what I do.

Being a fighter has always been a large part of my life. I believe that pushing myself to the limit and being the best I can be, has led me to success. I face the toughest and most talented fighters in the world. Each and every time I step into the ring I meet the challenge with determination and the knowledge that I am physically and mentally prepared.

For the world, a boxing match is a primal sporting event, a show, entertainment. For a boxer, each fight has the potential to be an important turning point in his life.

Countless hours of training and conditioning, throwing punches on the heavy bag and sparring in the ring are spent preparing for competition. Successful Boxing breaks down the punches, training routines, and conditioning into specific and precise tips to provide a basis to develop and improve your performance. This book is a complete resource of the punches, offensive and defensive moves, footwork, fitness, agility and strategic planning needed to become a successful boxer.

It selects the best of ‘old-school’ training and incorporates it with the latest scientific and technical information and can easily be referenced during your training sessions.

Successful Boxing provides insight and inspiration to attain your personal best.

Juan Manuel Márquez

Juan Manuel Márquez has won seven world titles in four different weight classes. Currently, Márquez is the WBO Lightweight World Champion. He is also currently rated by The Ring magazine as the number six pound-for-pound boxer in the world. He is considered by many to be one of the greatest Mexican boxers of all time.

Márquez vs Pacquiao.

PREFACE

What is the definition of success? For us, success is the peace of mind attained when we have done everything possible to become our very best. Every day we are faced with the choices that ultimately decide whether we succeed. We make the choice to put our heart and soul into everything that we do. A champion takes pleasure in the process of training and creating a strong, lean, healthy body so that every movement is executed with perfection. The will to prepare mentally and physically makes all the difference.

Andy Dumas.

Jamie Dumas.

Successful Boxing is the ultimate training book on boxing. This indispensable resource for boxers shares tips and suggestions on how to improve skills and maximize performance. With inspiration and advice from World Champions Sergio Martinez, Saúl Álvarez and Julio César Chávez Jr, and a Foreword by legendary World Champion Juan Manuel Márquez, Successful Boxing is an excellent alternative to receiving private sessions with a coach. The tips and training methods shown in the book allow you to master the individual nuances of boxing which will give you the winning edge.

Over the years we have been fortunate enough to spend time with some of the greatest names in boxing: Alexis Arguello, Roberto Duran, Sugar Ray Leonard, Evander Holyfield, Julio César Chávez, Lennox Lewis, Ken Norton, Floyd Mayweather Jr, Ricky Hatton, Larry Holmes, Marvelous Marvin Hagler, Erik Morales, Tommy Hearns, and the legendary trainer Angelo Dundee.

Over the past few years (2007–12), Andy has been involved with projects at the Ali Center in Louisville, Kentucky, and has had several opportunities to spend time with his idol, Muhammad Ali. For decades Ali has inspired millions around the world to be their best, to work hard and be dedicated. We hope this book motivates you to get in the finest physical condition possible, and in some small way inspires you to be your very best.

Whether you are new to the sport or a serious competitor, this book will help you reach the next level of skill development. Successful Boxing is the perfect companion for any student of the ‘sweet science’.

Andy Dumas and Jamie Dumas

Andy with Muhammad Ali.

CHAPTER 1

WINNING SPIRIT

Successful boxers have the intrinsic desire to win. They possess the dedication and determined commitment necessary to be victorious. In most fights, there comes a point when both fighters are exhausted. This is a defining moment and the boxer who decides to put forth that extra effort is probably going to win. This extra effort is the ‘winning spirit’. Boxers must learn to give their best effort no matter what the situation and we believe that all training should be designed to teach the winning spirit.

Champion Nonito Donaire.

In boxing it is unrealistic to believe that athletes will never experience losing. It hurts to lose, but it gives you the chance to learn and improve and to make the changes necessary to avoid repeating the same mistakes. Boxers need to develop the resilience and mental toughness to bounce back from disappointment. Facing a tough opponent can create a drive and determination to work harder. Great boxers thrive in competitive situations, and a good opponent will bring out the best in you.

Boxing is one of the most challenging activities that you will ever do. It teaches you to rely on yourself, building self-confidence and character. You learn to place worth on advice from others, to respect your own skill level and the skill level of your opponents. Boxing is challenging and has many rewards, including the development of athleticism, sportsmanship, physical and mental conditioning, and self-worth.

The Coach Makes the Gym

The most important attribute of a coach is the ability to communicate his boxing knowledge and to help his boxer reach his full potential in a safe training environment. Look for a coach/trainer who knows the game inside out and exhibits a true passion for the sport. Canadian boxing coach Russ Anber states:

To me there is no such thing as a good boxing club, there are only good coaches. You can take the best coaches, put them in a garage with a ring and a couple of heavy bags, and produce good fighters. To me the coach makes the gym.

Coaches make the gym.

Look for a coach who is certified with one of the national boxing associations. There are generally five different levels of certification that a boxing coach/trainer may achieve. Level one certification qualifies a trainer to work at a local boxing gym. A boxing trainer with level one certification typically works with beginning amateur boxers, or people who just wish to improve their physical fitness through boxing classes. Subsequent certification levels require a boxing trainer to gain extensive practical experience and demonstrate a strong understanding of boxing theory. Level five certified boxing trainers are qualified to work with Olympic-level boxers and full-time professional boxers.

Look for a certified coach.

Russ Anber insists that:

The most important quality in a coach is the ability to teach. I would rather have a guy with average knowledge, but is an excellent teacher. Knowledge will come to him. There are so many people that have an infinite amount of knowledge but have no teaching skills. They are not able to express their message and explain to someone in a way they can understand it. To me the teacher is the most important thing.

Watch a coach working with other boxers. Observe the interaction between the coach and the boxer. Does the coach give clear, direct and consistent instructions to the boxer? Does he show patience and motivate his boxer without being demeaning or overcritical? Does the boxer appear to understand the directions from the coach and then successfully follow the instructions? A good coach will identify your strengths and weaknesses, bring out the best in you and put you on a training schedule specific to your skill level.

Your initial training sessions and workouts at the boxing gym will give you insight into your boxing trainer’s ability. A quality trainer will not risk injury when they know you have not yet gained the capabilities or conditioning. If you are being thrown into sparring almost immediately, you should consider finding yourself a different boxing trainer.

A good coach will bring out the best in you.

Make sure that you find a boxing trainer who, at the start, takes the time to figure out the type of fighter you are, and then, perhaps weeks or even months later, will start you off with some light gym sparring with other boxers of a similar ability and in the same weight class. He will also ensure that the sparring is controlled and that an experienced boxer helps a less experienced boxer rather than taking advantage of their inexperience. Good trainers need to keep their boxer motivated. They must also know when the boxer has had enough physically, and has reached their limit mentally.

Manny Pacquiao.

I live by the axiom that learning and hard work are not the enemy of fun. And I believe that. Why can’t you learn to develop skills and have fun in the process? Learn to do it well, work hard, learn skills and be better than you were when you walked into the gym and still enjoy your time there.

Russ Anber

Look for a boxing club with a variety of equipment: a ring, heavy bags, double-end bags and speed bags, large mirrors for shadowboxing, focus mitts, boxing gloves and water available. Ensure the club is open at times that are convenient for your training schedule.

Know what you are looking for in a club and a trainer. An experienced trainer and positive gym environment should produce athletes that are dedicated, motivated and hard-working.

Positive attitude and perseverance are a personal choice. To succeed at any sport, an individual must internalize certain qualities. A successful boxer will show the following ten qualities:

1 self-respect

2 a desire to learn and improve

3 the will to win

4 self-discipline

5 self-control

6 competitive perseverance

7 hard work and will-power to achieve goals

8 the ability to focus and perform under pressure

9 the resilience and perseverance to rebound from defeat

10 demonstration of sportsmanship and fair play.

BEING A CHAMPION

Martinez lands a knockout punch.

Throughout its long history the ‘sweet science’ has always been a test of physical fitness and physical prowess. Boxing started as a means of resolving disagreements, and a victorious fighter displaying bravery, strength and courage was held in high regard in his community. These characteristics still remain, but boxing has developed into more of a contest of skill, talent and dedication. Boxing had a primitive beginning, with few or no rules, and has advanced into an intricate physical science of fighting.

Boxing is very noble and very clean. It is a healthy sport when well executed. It is important to have daily motivation, the will to succeed, and perseverance in your work. Talent may be important, but without the other three you can’t truly achieve greatness. I visualize fights with my opponents knowing that I will win in every aspect. It motivates me every day to work harder.

When I train, I strive to be my best, to focus, watch, listen and learn. I am not satisfied with ‘good enough’. I am the person you’ll see training every day when everyone else has left the gym. Every time I compete, I try harder to improve on my last performance and give my very best effort, to go the distance and to never quit. These things are the fundamental challenges. They are what make me alive by any definition that I know.

In every battle, there is an instant that separates victory from defeat. A true champion recognizes and seizes that moment by giving an effort so passionate and so intense that it could only come from deep down in his heart. To win, you must have passion for the sport, determination and complete faith in yourself. The thing that distinguishes great athletes from everyone else is the ability to excel in times of great stress, urgency and pressure. I never want an easy fight. I want to fight the best. Being a champion is about facing, and beating, the best.

Love what you do, share that passion with others and always stay humble.

Sergio ‘Maravilla’ Martinez

Sergio Martinez is the current World Middleweight Champion, and the current WBC World Middleweight title holder; he is also the former WBC Super Welterweight Champion. The Ring magazine currently ranks Martinez as the number three pound-for-pound boxer in the world.

CHAPTER 2

BASICS OF THE ‘SWEET SCIENCE’

Boxing Stance

All moves in boxing start from the strong foundation of a balanced boxing stance that allows you to shift easily from defensive to offensive moves. The balanced boxing stance facilitates stability and mobility when throwing a wide assortment of punches and combinations. From this stance you can attack or defend without an advanced warning to your opponent.

Floyd Mayweather Jr.

Most boxers adopt the orthodox or classic boxing stance, with the left foot forward and leading with the left jab. Generally this is the preferred stance if your dominant hand is your right hand.

‘Southpaw’ is a boxing term that designates the stance where the boxer has his right hand and right foot forward, leading with a right jab. Southpaw is the normal stance if your dominant hand is your left hand.

Classic Stance

The Legs and Feet

The legs and feet are the most important element of an effective boxing stance. If the feet are not in the correct position you will not be able to elude punches or throw punches correctly. For the orthodox or classic boxer (right-hand dominant), stand with the feet shoulder-width apart and step forward with the left foot. The front or lead foot points toward your opponent. The back or trail foot is behind and slightly to the side. Ensure that the trail foot is not directly behind the front foot. Your feet should be in a three-quarter stance. This is the starting foot position for an orthodox boxer.

Balance your body weight equally between both legs, staying on the balls of the feet, with the back heel raised slightly. Remaining on the ball of your back foot gives you more mobility and the raised heel allows you to respond and move more easily and pivot or rotate when you throw punches with your dominant hand. Ensure that the weight is distributed evenly between both legs, with perhaps a little more weight on the rear foot, allowing for quick movements forward, backward and side-to-side. Slightly bend the knees to lower your centre of gravity, giving a solid base from which to execute your punches. If your legs are too close together you will be off-balance and unable to move and throw effectively. If your legs are too far apart, your response time will be hindered. The best boxing stance is one that allows you to move easily in any direction and provides a strong solid base for developing perfect synchronization of the arms, the body and leg movements. From a balanced boxing stance you can effectively move, attack and defend.

Classic boxing stance.

For southpaws (left-hand dominant), reverse the feet. The right foot is the lead foot and the left foot is the trailing foot.

Southpaw stance – Martinez waiting for the bell.

Body Orientation

You want to minimize the target area that you present to your opponent. Stand with your body angled and partially sideways, aligning the front shoulder, hip and front foot to make your body less exposed and reducing the size of the target. The lead shoulder and lead arm are closer to your opponent, which is why the jab should be the most frequently thrown punch. The angled body position also enables you to generate the torque and speed needed to produce a powerful punch with your rear/dominant hand. Protect your body by holding the core muscles tight and rounding the shoulders slightly forward in a relaxed position. The power in your punch is generated from a strong centred core and strong balanced legs.

The Arms and Fists

The fist and arm positioning is determined by your offensive and defensive requirements during a fight. Your arms and fists provide defensive protection against your opponent’s blows. The hands and arms should always be in the on-guard position, unless you are delivering punches or defending against punches. Always bring the fists back to the on-guard position after throwing a punch. The hands are held high to protect the head and can be used to block or parry punches. The arms are held close to the sides of the body and bent at the elbows, protecting the rib cage and solar plexus. The position of the elbows can be adjusted to defend against body punches.

The left fist is turned slightly inward and held close to the chin. The right fist is held just above the right shoulder. Make a fist by loosely closing the fingers in toward the palm and fold the thumb on the outside of the fingers. Orthodox boxers keep the right fist close to the chin, slightly higher than the left fist. The left hand is high enough to cover your chin but low enough to allow you to see over it. All punches are thrown from this position (reverse for southpaws).

Sometimes imitating your favourite fighter can get you into trouble. The great Muhammad Ali, who often held his arms down at his sides, had tremendous speed and agility to be able to move away from his opponent. Sergio Martinez, Manny Pacquiao and Floyd Mayweather Jr also have the ability to keep clear of punches from unorthodox positions. These elite fighters developed these skills after years and years of training. Most boxers do not have this ability. Do not get caught. Always keep your fists up.

The Head and Neck

With the neck and shoulders relaxed, keep your eyes in the direction of your opponent. Hold the head slightly down with the chin tucked in toward the chest to reduce the chance of getting caught with a head shot. With the chin tucked in the throat is protected and makes your jaw less of a target. The chin is protected by the right fist and left shoulder (left fist and right shoulder for southpaws). You never want your chin exposed as it leaves you vulnerable to a knockout blow.

Check Your Classic Boxing Stance

Legs and feet in balanced position.Body stays relaxed.Front/lead foot points toward your opponent.Back/trail foot is behind and slightly to the side, but not directly behind the front foot.Body weight balanced equally between both legs, staying on the balls of the feet, and back heel raised slightly.Slight bend at the knees to lower your centre of gravity.Body core muscles held tight.Body angled to your opponent, aligning the front shoulder, hip and front foot.Arms held by the sides of the body and bent at the elbows to protect the rib cage.Fingers closed loosely and thumb folded to the outside of the fingers.Fists turned in slightly and held high in the on-guard position.

The following are some common mistakes encountered by boxers. Be aware of these errors and use the training tips to correct them.

COMMON ERRORS AND QUICK FIXES

Error: Too tense through the shoulder and neck region.

Quick fix: Relax the muscles of the shoulders and neck. Keep your chin tucked in toward the chest. The most effective punches come from a relaxed position.

Error: The trail foot is directly behind the lead foot.

Quick fix: To stay balanced and ready to move the lead foot points toward your opponent and the trail foot is behind and slightly to the side of the lead foot.

Error: Knees are too straight.

Quick fix: Bend the knees slightly to allow for a faster side-to-side, front-to-back, and up-and-down movement and better response time.

The Execution of a Punch

The correct execution of a single punch requires repetition after repetition until you have mastered the skill. Punching imagery, focus and a positive attitude will assist in the progression of this skill, allowing for a stronger and better executed punch. Hours and hours of training, quick thinking, explosive power and elite physical conditioning create great punch combinations, but it all starts with a single punch.

In order for punches to be correctly and effectively executed the body must stay relaxed and breathing must be constant and controlled. Breathe naturally and exhale as you throw your punches. This will result in the abdominal muscles tightening and may assist in absorbing a body punch.

The Left Jab

The jab is the most important and frequently thrown punch in your arsenal. It can be used as an offensive and defensive weapon. It creates openings for more powerful punches and keeps your opponent at a safe distance. A crisp jab is the most effective weapon in boxing, and during any given round jabs should be thrown almost continually. Entire fights can be controlled with a series of effective jabs.

To throw a jab, fire your left hand in a straight line toward your target. Your fist stays relaxed and tightens just before impact of the knuckles of the pointer finger and middle finger. Snap your jabs quickly without hyper-extending your arm at the elbow joint, and during the last third of the punch distance rotate the forearm so the knuckles are face down. As you launch the jab, push off the ball of the back foot slightly and move the front foot forward. This will give you additional power behind the punch. The fastest and most effective punches travel in a straight line and return along the same path.

With this left jab arm extended you are more vulnerable to counterpunches. Therefore the fist must immediately return straight back to the on-guard position to protect your head. Also, keep the non-punching hand close to the chin, and the elbow by the side of the body to protect the torso and ribs.

Left jab.

As the most frequently thrown punch, the jab can be thrown effectively from any position while moving.

COMMON ERRORS AND QUICK FIXES

Error: Before launching a punch, the fist is either dropped slightly or pulled back.

Quick fix: The old-school term for when you drop or pull back your punch is ‘telegraphing’. This will tip off your opponent. Practice in front of the mirror to make sure your punches are launched straight from the on-guard position.

Error: Dropping hands after throwing a punch.

Quick fix: This is a lazy habit and difficult to break. This leaves you vulnerable to counterpunches. Get in the routine of throwing your punches straight out and straight back.

Error: Jab is slow and sloppy.

Quick fix: Snap the jab, shifting your weight forward and line up your body behind the punch.

The Straight Right/Right Cross

The straight right can be an extremely powerful punch and is often referred to as the ‘knock-out’ punch. The power of this punch is the result of the torque produced by the turning of the shoulders, driving off the ball of the trail foot, and the simultaneous rotation of the hips. The right should be thrown with serious intent, but not wild. There is a danger of throwing this punch wild and over-extending, causing you to become off-balance. Keep the core abdominal muscles tight in order to keep your balance centred. There is also a tendency to lunge forward with your body, leaving you open and vulnerable.

Straight right.

Since the straight right has further to travel to the target it has to be thrown extremely quickly and accurately. The power of the right hand can be used to force an opponent that gets too close to back off. Your dominant hand is your more powerful, stronger hand. This is the main reason your dominant hand should be in the back.

From the on-guard position launch the right arm away from the body as you rotate the right hip forward and pivot on the ball of the back foot. As with the jab, rotate the forearm during the last third of the punch distance so the knuckles are face down.

Maintain your guard with your left hand to protect your chin. Ensure you do not pull the arm or lift the elbow before throwing the punch. This is called ‘telegraphing’ a punch and will tip off your opponent to the oncoming punch. When contact is made, the right arm is almost fully extended, the hips square to the target and the chin down. Because it takes more time to throw the straight right, you are more easily open to counterpunches. Quickly return to the protective on-guard position, preparing for the next punch.

The right cross, similar to a straight right, is a counterpunch thrown when slipping a left jab. It is thrown across the left jab with a slight arc, unlike the straight right, which is thrown in a straight line. Timing of the right crossover the left jab is crucial as you are vulnerable to a counterpunch, such as a left hook.

COMMON ERRORS AND QUICK FIXES

Error: The trail foot lifts off the floor when launching the straight right, reducing its effectiveness and causing you to be off-balance.

Quick fix: The foot must remain in contact with the ground. As you launch the punch, pivot and drive off the ball of the trail foot. Execute the move slowly and check in a mirror for correct execution.

Error: Dropping your left fist as you launch your straight right.

Quick fix: A lowered left guard leaves you open to a counterpunch. Any movement that tips off your opponent that a punch is coming should be avoided. Keep the left fist high and even let the glove touch the left side of the head as a reminder.

The Left Hook

The left hook can be a tremendously powerful punch when thrown properly. It is most effective when executed at close range outside your opponent’s range of vision and can easily catch your opponent off-guard. All-time great boxing trainer Angelo Dundee believed that a strong left hook, because of its proximity to the opponent, can consistently do more damage than a right cross.

Left hook.

Start in the classic boxing stance, with the core held tight, the body weight centred evenly through both legs and knees slightly bent. Pivot on the ball of the front foot, quickly rotating the arm, shoulder, body and hips in one movement. The transfer of the force generated from the front foot pivot and rotation of the body gives the hooking arm its power. The left elbow is raised away from the side of the body with the underside of the arm parallel to the floor. It is bent at a 90-degree angle. The position of the fist can be parallel to the ground or facing your opponent. After the punch is thrown, return to the on-guard position.

You must be in close range to your opponent for the hook to be effective. The main advantage of the hook is its surprise element. The hook is a more deceptive punch as it moves approximately one third of the distance of a straight right. Keep your chin tucked in, with the right fist in the protective position, ready to block a potential counterpunch.

Hooks can be thrown effectively to your opponent’s body or head. Do not drop your hand to throw a hook to the body; rather bend the knees to lower your body. As with a hook to the head, throw the punch in a lateral arc level with and across the shoulder.

The right hook comes from the rear hand and off the trail foot. The arm position is similar to the left hook, but the shoulder and arm must move further for the fist to make contact. This makes it a slower punch and more easily detected and leaves your right side open to a counterpunch. Only use a right hook when fighting at close range.

COMMON ERRORS AND QUICK FIXES

Error: The left hand does not return to the on-guard position after throwing the hook. The chin is left unprotected.

Quick fix: After the punch makes contact, immediately bring the fist back up into the on-guard position.

Error: The body does not turn with the punch as a unit, reducing the effectiveness and power of the punch. The arm moves without the rotation through the body.

Quick fix: Practise keeping the body and punch arm synchronized, with the elbow, hip and knee moving in one piece, while pivoting on the ball of the lead foot.

The Uppercut

Boxers are taught to fight from a distance, keeping their opponent on the end of their punches. Because it is a short-range punch, the uppercut is often ignored or under-utilized. Throwing uppercuts can be risky as you are left open to counterpunches while you momentarily drop your guard to launch the punch. If you are close enough to land an uppercut, you are also close enough to get hit back with a power shot.

The uppercut can either be thrown to the body, affecting your opponent’s balance and strength, or explode as a devastating punch to the chin. For the orthodox fighter the right uppercut is slightly more powerful, but this punch can be thrown effectively with either hand.

Right uppercut.

To throw the right uppercut, begin in the classic boxing stance with the right knee slightly bent. Dip the right shoulder down, lowering the body to the right side. While keeping the left fist high to protect the head, press into the ball of the front foot, rotating forward through the hips and launching your right fist toward the target. During delivery and follow through keep the right elbow bent at a right angle. The release of the fist is perfectly timed with the hip rotation and the pressing of the front foot into the floor. The uppercut should land on the target as the hips finish rotating and be timed to have maximum power on impact. Keep the punch tight and close to the body. Over-extending with wild punches and misses leaves you off-balance and vulnerable to counterpunches. Always pull the fist straight back to your chin with a plan to throw another uppercut or stay in the on-guard position.

COMMON ERRORS AND QUICK FIXES

Error: Winding up before launching the uppercut.

Quick fix: Winding up will clearly indicate to your opponent that a punch is coming. Keep the elbows close to the body, abdominal muscles held tight, and the shoulders rounded forward.

Error: Trying to land the uppercut from a distance.

Quick fix: You must be in close range to land an uppercut. Set up your uppercuts with straight punches first and move in to your target.

Error: Trying to throw the uppercut too hard.

Quick fix: Throwing punches too hard is often called ‘loading up’ and this will throw you off-balance. Obtain your classic boxing stance and use the transfer of your body weight to put more power behind the punch. Slow down the move until it feels natural and practise in front of the mirror. The mirror is your best friend when working on technique and checking your form.