Boxing basics to make you feel like a badass

THE STANCE

Stand with feet shoulder-width apart. If you’re right-handed, take one step back with your right foot. Left-handers, do the opposite. Line up the front toe with the rear heel. Turn lead shoulder to opponent or bag. Bend knees slightly and use hips for power when throwing a punch.

ARMS UP

To protect your face, tuck chin and place gloves up to cheekbones.

BREATH

Inhale to prepare for a punch. Exhale fast through your mouth with a closed jaw as you throw. This should sound like a hiss.

In a real match, you could risk breaking your jaw if your mouth is open and you take a hit to the chin. The purpose of this sharp exhale is to engage the core and connect the punch to your body. Breath helps with both timing and power.

PUNCHES The jab:

Extend front arm straight out as you step forward with front foot. Pull glove back to your face as fast as possible to reset. Referred to as “1”, it’s the quickest punch using the least energy.

The cross: Step front foot forward as you rotate at the hips, pivot rear foot forward, and extend rear arm straight out. Don’t cock arm back. Keep weight evenly distributed through both legs. Pull fist back to face as quickly as possible to reset. Referred to as

“2”, it’s the power punch, since you can throw your whole body into it.

The hook: Lift front elbow to be parallel with the floor, like you’re stirring a pot.

Pivot on front foot to turn knee and roll hip over for more power. Rotate everything at the same time to connect. Keep arm at a 90degree bend and don’t extend through the punch. Repeat on the opposite side for rear hook. The hook — lead is “3” and rear is “4” — is a short-range punch, so always keep opposite hand up to your face to guard.

The uppercut: On your lead side, drop shoulder (like a side crunch) and load legs by bending at the knees slightly. Keep the arm bent and throw a punch from the ground up as you turn your hip and pivot your foot. Don’t curl the arm. The power won’t come from biceps; it comes from the legs. Pull fist back to your face as quickly as possible to reset. Like the hook, the uppercut — lead is “5”, rear is “6” — is a short-range shot, so don’t reach for it and end up with your knuckles in the air. Keep the opposite fist at your face for protection.

DEFENCE

Slip: Start in boxing stance with fists up to guard. If opponent throws towards your right side, rotate from waist to left, drop left shoulder, bend knees, and crunch to left to slip outside the line of your opponent’s shot. Repeat on right side if opponent throws to left. This puts you in a position to counter as you rise back up to starting stance.

Duck: Start in boxing stance. As opponent throws a shot (like a hook), send hips back and bend knees (like a squat), then shift body weight from one leg to the other and rise back up.

Unlike slipping, you’re ducking under the shot and rising up on the other side to throw a counter.