While strength and endurance are absolute essentials for a boxer, the right technique (punch) and good movement ultimately make the difference between victory and defeat.
Like in every sport, you cannot learn the correct techniques overnight. That takes hard training and a lot of experience.
The basic stance
Standing stably on your feet is a boxer’s most important starting position for all punches. The better your stance, the easier it is to attack and defend yourself.
Assume a relaxed position with your feet spread apart like you are taking a step. The toes should point forward. The back left heel should be slightly raised. The body weight is evenly distributed over the entire foot. Your centre of gravity should always remain stable in the middle. Slightly bend your knees but keep the legs tensed. This way you can act with force and react quickly. Now bend your upper body slightly forward. Raise your clenched fists at about chin height. The backs of your hands face outward. Both elbows should basically stay close to your body. Tilt your head slightly downward and loosely pull your chin toward your chest. Your front leading hand should be bent at a 90º angle.
The double cover-up
The double cover-up is a good way to size up your opponent during a fight and also catch your breath.
Get into position and then put both hands to your head as shown in the photo. The insides of your hands should be turned toward your forehead. This way you prevent hitting yourself if your opponent strikes. Your elbows and lower arms slightly cover parts of your body. Your fists (gloves) protect your head. At the same time loosely pull your chin toward your chest. Hold your fists slightly apart to be able to see, but make sure your opponents glove cannot pass through the gap. Always keep your opponent in your field of vision! Always look forward and never toward the floor. Lean the upper body slightly forward. When covering yourself, pull your elbows somewhat closer to your chest. Make sure to keep your upper body in the position shown here.
Over 70% of punches are delivered with the lead hand because this is an excellent way to score points. After the punch is delivered, it is extremely important to get back in a stable position to be able to react to any counter punch from your opponent.
Starting in the basic stance, throw a straight punch with your left fist at head level. Your fists, elbow and shoulder should be in a straight line. During the punch, turn your fist at a 90º angle so that your elbow points outward. Slightly raise the left shoulder upon impact to protect your chin from any counter punches from your opponent. At the same time, turn the front leg slightly inward over the balls of your feet and push your front hip in the direction of the punch. The weight is evenly distributed on both feet. After the punch is delivered, return to the basic stance using the same sequence of movements. Keep your right hand near your chin during the entire move as additional protection. Your right elbow protects your upper body.
Because of the right hand’s strength, it is used in a fight to strike the opponent’s head, which means it has the potential to score a knock out.
Starting in the basic stance, shift your weight to the front leg while at the same time pushing forward your body over the rear ball of the foot with the heel raised. Your right hip and right shoulder should rotate forward, with the hip rotating inward during the movement. At the same time the left shoulder is pulled back. Release a straight, smooth forward punch. During the punch, the fist and elbow should be bent at a 90º angle so that the elbow points outward. The chin is loosely pulled toward the chest and is covered by the right shoulder. The elbow of your left punching hand remains close to the body. After you deliver the punch, cover yourself while returning to the starting stance.
The combination of your outer hand, lower arm and elbow functions like a protective shield.
On the right side:
From the starting stance, slightly bend your knee and shift your weight to your back leg. At the same time, turn your front leg slightly inward over the balls of your feet (away from your partner), slightly raising your heel. You can protect your head and face by slightly raising your outer hand (see photo).
On the left side:
From the starting stance, slightly bend your knee and shift more of your weight to your front leg. At the same time, turn your back leg inward over the balls of your feet with your heel raised. Slightly raise your right arm (see photo) to protect your body and face.