killer jab master class

8/9/2019 Killer Jab Master Class

1/48

he Killer JaB

Mas er class

www.MyBoxingCoach.com
http://www.myboxingcoach.com/http://www.myboxingcoach.com/


2/48

Table of Contents

About the Coach..................................................................................................... 3

Introducon............................................................................................................4

The Structure of the Killer Jab Master Class.............................................................5

Boxing Drills................. ................. .................. ................. .................. ................. .................. ................. ...... 5

Shadow Boxing.................. .................. ................. .................. .................. ................. .................. ................ 6

Heavy Bag................. ................. .................. ................. .................. ................. .................. ................. ........... 6

Advanced Tactical Jabbing................. ................. .................. ................. .................. ................. .............. 6

Associated Resources...............................................................................................................................

!y" Sheets.................. .................. ................. .................. ................. .................. ................. .................. .......

Boxin !rills............................................................................................................"

#ntroduction................................................................................................................................................. $

The %ore Boxing S&ills........................................................................................................................... '(

Core Skill The Boxing Stance.................................................................................................................. 13

Core Skill The Jab......................................................................................................................................... 16

Core Skill Moving In and Out.................................................................................................................. 1

Core Skill Moving Side to Side................................................................................................................ !3)oundation Drills.................. .................. ................. .................. ................. .................. ................. .......... (6

"oundation #rill $1 Single Jab %ith Move&ent............................................................................. !'

"oundation #rill $! Multi(le Jab) %ith Move&ent.......................................................................31

The *obility Drill + *ove"ent #n and ,ut................... ................. .................. ................. .............. --

Shado# Boxin !e$onstraon............................................................................. 35

%ea&' Ba !e$onstraon.....................................................................................3(

Ad&anced Taccal Jabbin.....................................................................................3)

Associated *esources............................................................................................ 44

+'$ Sheet , The Stance.........................................................................................45

+'$ Sheet , The Jab.............................................................................................. 4-

+'$ Sheet , In and ut......................................................................................... 4(

+'$ Sheet , Side Ste//in.....................................................................................4" (/'0 All Rights Reserved )rancis J Sands

www."yboxingcoach.co"

Page (


3/48

About the Coach

*y na"e is )ran Sands. Boxing has been a "assive

1art o2 "y li2e since # was 6 years old when "y Dad

too& "y brother and "e to the local a"ateur boxing

club. # had "y 3irst contest at the age o2 '' and went

on to co"1ete 2or a 2urther '/ years4 ta&ing 1art in

6/ contests. As well as being a regional cha"1ion

on nu"erous occasions4 # reached national 3inals

and se"i 3inals all o2 which cul"inated in "y

re1resenting "y country at nder+' level.

Having 7hung u1 "y gloves7 and a2ter a brea& 2ro" the s1ort 2or a cou1le o2 years4

# returned as a coach at the sa"e gy" at which # had boxed. Since then # have

wor&ed with hundreds o2 boxers over a '5 year 1eriod4 2ro" novice boxers u1

through to international standard a"ateurs4 1roviding advice and guidance both

in the gy" and on 3ight night in the corner.

#n (/'/4 # created the website www.MyBoxingCoach.com. # have 1ublished

"any articles and videos on the s&ills and 3itness o2 boxers4 building an

invaluable re1ository o2 detailed4 clear and consistent guidance 2or all who are

interested in the s1ort o2 boxing.

#n (/'( # launched the hugely success2ul Boxing Training )oundation4 a co"1lete

boxing training session that has beco"e recogni8ed as a "assively e22ective way

o2 building boxing s&ills and boxing 3itness.

(/'0 All Rights Reserved )rancis J Sands


Page -
http://www.myboxingcoach.com/http://www.myboxingcoach.com/http://www.myboxingcoach.com/http://www.myboxingcoach.com/


4/48

Introducon

Welcome to the Killer Jab Master Class (KJM)4 1art o2 the hugely success2ul

Boxing Training "oundation. This su1er+e22ective course4 based u1on 1roven

video coaching techni9ues. :ou can be assured that the ;J* will hel1 you

develo1 a


5/48

The Structure of the Killer Jab Master Class

The ;J* consists o2 6 sections?

Boxing Drills

Shadow Boxing

Heavy Bag

Tactical Jabbing @Advanced

Associated resources

!y" Sheets

Boxin !rills

By far the most important section of the &M is the boxing drills . #t is the

boxing drills 1rovide you with the blue1rint to build your "urderously e22ective


6/48

The )oundation (rillsgive you a si"1le "ethod 2or co"bining the core s&ills to

develo1 a


7/48

Associated *esources

Here you will 3ind a series o2 lin&s to resources on the *yBoxing%oach website.

These resources will 1rovide you with yet "ore o1tions to 2urther develo1 your


8/48

Boxin !rills

Introducon

Clic$ #mage to Watch on +ou*ube,

-ight clic$ this lin$ and select 'a"e /s0 to download

#n order to continually i"1rove in a technical s1ort li&e boxing you need to

ensure that a 1ro1ortion o2 your training and 1re1aration is devoted to

i"1roving s&ills in a syste"atic and structured way. This is why we have drills.

So4 what are drills thenE >ell let7s &ee1 it nice and si"1le with the 2ollowing

state"ent?

(rills are systematic training by multiple repetitions

Fothing co"1licated. Another way to 1ut it would be?



Page $
https://dl.dropboxusercontent.com/u/13164391/KJMCC/01KJMDrillsIntro.movhttp://www.myboxingcoach.com/http://youtu.be/jcfv7TGalschttp://www.myboxingcoach.com/https://dl.dropboxusercontent.com/u/13164391/KJMCC/01KJMDrillsIntro.mov


9/48

1ractice Ma$es 1erfect2

Boxing drills allow you to learn a s&ill or grou1 o2 s&ills by re1eating that s&ill or

grou1 o2 s&ills with a critical eye. The 9uestion has to be as&ed4 to what endE)eels a little unins1iring to si"1ly re1eat these 1assagesE >ell4 ta&e the exa"1le

o2 what is &nown as your 3linch relex7.

The 3linch re3lex is our instant reaction to threat. #t "ight be closing your eyes

and turning your head away i2 so"eone throws a ball at you4 or alternatively

throws a le2t hoo& at you. *his instant reaction happens "ery fast4 and a &ey

1ur1ose o2 boxing drills is to substitute closing the eyes and turning away with

so"ething use2ul4 2or instance a de2ensive action4 body "ove"ent or a 1unch.

Boxing is in many ways absolutely dependent upon relexes . By harnessing

the re3lex action into a 1ractical and use2ul de2ensive or o22ensive action you give

yoursel2 the "axi"u" chance o2 7ta&ing care o2 business74 which is exactly what

we need to do.

(rills also reinforce 3muscle memory34 enabling what are initially aw&ward

and unnatural "ove"ents to be gradually "ade easier4 resulting in "uch "ore

polished execution. Boxing is de1endent u1on excellent co+ordination between

the legs and u11er+body. The 1ath to achieving this co+ordination is "ade

s"oother by drills.

Another &ey reason 2or co"1leting the drills is that during a 7situation74 2or

exa"1le when so"eone is deter"ined to 71ut you to slee174 you don7t thin&

GRight4 #7ll "ove this way4 throw this shot4 then do this.... Things ha11en 2or too

2ast 2or this to be 1ossible. +our drills mean that during ight time your

actions !ust happen sub4consciously and with maximum effectI you have

1re+ deter"ined se9uences that wor& over and over again.



Page


10/48

Cet7s consider an observation about 1eo1le who wor& in 1ro2essions that "ay

re9uire4 2ro" ti"e to ti"e4 that they 2ace very stress2ul situations4 2or exa"1le

1olice o23icers4 soldiers4 3ire 3ighters4 "edics4 1ilots etc. These 1eo1le4 when

recounting an act o2 1articular bravery @usually in a very sel2+e22acing way it hasto be said or a ti"e when they &e1t their cool in situations that would "a&e

"ost o2 us shrivel u1 blow away regularly use the 1hrase G*he training too$

o"er. >hy did the training ta&e overE

*he training too$ o"er because a proportion of their time in training was

de"oted to drills. The sa"e is true o2 boxing training. There is no "ystery here4

and as the great gol2er !ary layer once said4 G*he harder you practice the

luc$ier you get.

#2 your 1ri"ary ai" is to develo1 your boxing s&ills4 then drills should ta$e up a

greater proportion of the time that you spend on your boxing training . As

you beco"e "ore ex1erienced4 this "ay tail o22 a little4 but drills will always

play a $ey role in your training . S&ills develo1"ent is always a non+negotiable

1art o2 training.

This is why the world7s best gol2ers and tennis 1layers retain the services o2 to1

coaches right throughout the "ost 1roductive s1ells in their careers. Kven i2 you

rationali8e things by saying GBut # don7t want to box4 # ell4 i"1roving your s&ills will i"1rove the bene3its o2 the

training. >hyE Because throwing a technically correct punch reuires more

effort and wor$s more muscle groups than a technically deicient punch.

Fow4 and here7s the &ey4 you don3t ha"e to be in the throes of a full training

session to practice boxing drills. The basic gy" session that # described in the

introduction si"1ly de3ines the 1eriod o2 boxing drills in the sa"e way as

shadow boxing and heavy bag wor& @i.e. - x - "inute rounds. However4 i2 you

have a spare 67 minutes at home4 not 1articularly during a gy" session4 then

wor& through so"e drills.



Page '/


11/48

>aiting 2or the &ettle to boilE Run through drills. >aiting 2or the sin& to 3ill with

water 2or a washE Run through drills. The e9uation is si"1le. The "ore ti"e that

you s1end on drills4 the 9uic&er that you will rea1 the bene3its. Re"e"ber4 8*heharder you practice the luc$ier you get.

Cet=s get straight into our %ore S&ills



Page ''


12/48

The Core Boxin S0ills

#n order to establish your &iller ithout the core s&ills "astered then nothing else will wor&.

#n ter"s o2 1racticing these drills4 set aside - x - "inute rounds in your training

session. ractice each o2 the core s&ills "ethodically and with disci1line?

*ound !rills

1 Core '$ill : *he &ab

2 Core '$ill : Mo"ement in and out

3 Core '$ill : Mo"ement 'ide to 'ide

,;4 let7s start at the beginning4 and in the beginning there was the boxing

stance.



Page '(


13/48

Core S0ill The Boxin Stance



*he Basics of the Boxing 'tance

#f you don0t get the basics of the boxing stance right then any boxing s$ill

that you try to learn will not be as good as it can be . # cannot e"1hasi8e

enough the need 2or balance4 "obility and a sound body sha1eI this is what the

1er2ected boxing stance gives you. #2 you understand the boxing stance4 and

understand why it is so i"1ortant4 then you will be able to "ore easily develo1

the 2ootwor&4 1unches and de2ensive actions necessary to constitute an e22ective

boxing style.

There are two ty1es o2 boxing stanceI orthodox and southpaw. An orthodox

boxer is so"eone who is naturally right+handed and holds the le2t hand and le2t

leg in 2ront4 closer to the o11onent. %onversely4 a south1aw boxer is so"eone



Page '-
https://dl.dropboxusercontent.com/u/13164391/KJMCC/02KJMCore%20SkillTheStance.mp4http://www.myboxingcoach.com/http://youtu.be/eiVV8agqI0Mhttp://www.myboxingcoach.com/https://dl.dropboxusercontent.com/u/13164391/KJMCC/02KJMCore%20SkillTheStance.mp4


14/48

who is naturally le2t+handed and leads with the right hand and right leg. #2 you

are a beginner4 don=t get caught u1 in the notion that it 2eels "ore co"2ortable as

a right+hander using the south1aw+boxing stance. As a rule o2 thu"b4 if you0re

right4handed you are orthodox if you0re left4handed you0re southpaw . #2you are le2t+handed4 then the south1aw stance brings so"e natural advantages

but that=s not i"1ortant right now.

*he Mechanics of the Boxing 'tance

Cet7s loo& at how we establish and "aintain the boxing stance?

'. +our feet should be a little more than shoulder width apart4 with the

2ront 2oot being at an angle o2 ;5 degrees to an i"aginary line drawn

2ro" the toe on the 2ront 2oot to the heel on the bac& 2oot @the line is not

so i"aginary on the video4 but you get the 1oint. By ensuring that the 2eet

are slightly o22set and a co"2ortable distance a1art4 you 1rovide the best

1ossible base u1on which to develo1 the 2ull boxing stance.

(. -emain slightly on the balls of both feet. Fever allow your bac& 2oot to

go 3latI otherwise you=ll have the "obility o2 an anvil. Knsure that your

&nees are bent slightly and relaxed4 again "axi"i8ing the ability to be

"obile

-. As an orthodox boxer4 the le2t shoulder is closest to the o11onent. Both

shoulders should be aligned in the general direction of the opponent.

This align"ent o2 the shoulders "ini"i8es the target area to the

o11onent and also o22ers "ore leverage when throwing bac& hand 1ower

1unches @right hand. Reverse this i2 you are a south1aw.

0. Bring your hands up to chee$ le"el 4 turning the 1al"s o2 your hands

very slightly toward you. This will have the e22ect o2 drawing your

elbows in to pro"ide protection for your body . *a&e a 3ist with your

hands4 but don0t clench0 that ist4 stay relaxed.

5. -est your chin on your chest4 without tensing u1. K22ectively4 you loo&

through= the eyebrows. By doing this4 your chin will re"ain as well



Page '0


15/48

1rotected as it can be @1unches on the chin o2ten have a very undesirable

e22ect.

6.


16/48

Core S0ill The Jab



*he Basics of the &ab

*he !ab is your most important punch. The


17/48

o11ortunities 2or attac& and "ore realistically a regular o11ortunity 2or an

o11onent to hit you with a counter+1unch.

*he Mechanics of the &ab

The "echanics o2 the 1unch are as 2ollows?

'. )ro" the boxing stance4 the irst action is a push from your front foot4

which in turn rotates the upper4body slightly so that the hi1s and

shoulders will align with the o11onent. *he upper4body rotation is

cloc$wise for an orthodox boxer and counter4cloc$wise for a

southpaw.

(. As the rotation is ta&ing 1lace4 3ire out your lead ar"4 ensuring that the

elbow 2ollows the sa"e line as the 3ist i.e. there is no lateral mo"ement

of the elbow at all whatsoe"er.

-. *he punch must accelerate towards the target4 it "ust F,T travel at

the sa"e s1eed all the way. As your 3ist a11roaches the target @having

covered about 5L o2 the distance rotate it inwards @cloc&wise 2or an

orthodox4 counter+cloc&wise 2or a south1aw4 so that the 1al" is 2acing

down towards the 3loor./t the last moment clench your ist and 0snap0

it onto the target.

0. :our 3ist should return along the same line as before 4 returning to the

ho"e= 1osition as 9uic&ly as it went out.

Common Faults with the Jab

There are a nu"ber o2 co""on 1roble"s that "ay occur when you are throwing

the


18/48

very vulnerable to counter+attac&. An additional 1roble" is that your own

bodyweight adds 1ower to your o11onent7s shots.

(. (on3t drop your hands as the shot is being thrown . A big 1roble" is

the bac& hand dro11ing as the


19/48

Core S0ill Mo&in In and ut



The Basics of Moving In and Out

Boxing 2ootwor&4 rather unsur1risingly4 involves using the 2eet to "ove in a

nu"ber o2 directions4 two o2 which are mo"ing forward and bac$ward4 "ore

commonly described as mo"ing in and out0 . Boxing 2ootwor& in the "ain

involves so"e relatively si"1le 1hysical "ove"ents in order to enable the

desired "ove"ent to ta&e 1lace. *oving in and out is the "ost co""only used

o2 the 2ootwor& "ove"ents as it is a $ey method of getting into range to 3do

the damage3and then getting out again to a safe distance.

'o much of boxing relates to understanding your position in relation to

your opponent4 and we de3ine this as Grange. :ou can consider 2ro" the outset

that you will be in range= or out o2 range=. >hen you are in range4 this can be (/'0 All Rights Reserved )rancis J Sands


Page '
https://dl.dropboxusercontent.com/u/13164391/KJMCC/04KJMCore%20SkillMoveInOut.mp4http://www.myboxingcoach.com/http://youtu.be/baCrPOrNcA8http://www.myboxingcoach.com/https://dl.dropboxusercontent.com/u/13164391/KJMCC/04KJMCore%20SkillMoveInOut.mp4


20/48

bro&en down 2urther into short4 "ediu" and long range. )or the 1ur1oses o2 the

*iller Jab Ma)ter Cla)), # want you to focus on 3the edge of range3 and long

range.

Having considered range4 you should also understand that successful boxing

relies on the ability to be on the edge of range0 4 "eaning that you are only

very slightly beyond the range o2 your o11onent=s 1unches. This "eans that you

are able4 with a short ex1losive "ove"ent o2 the 2eet4 to get within range4 land

e22ective shots and "ove out again be2ore the inevitable res1onse 2ro" the

o11onent. Being on the edge o2 range and 1roviding that threat o2 "obility is a

"ethod o2 applying pressure to an opponent and enabling control of the

situation.

Mo"ing in and out is your introduction to mobility 4 and as such is a crucial

1iece o2 the boxing


21/48

-. Allow your bac$ foot to follow its course4 catching u1 with the 2ront

2oot.

0. The entire "ove"ent should be no more than to centimeters4 and

you should retain your stance throughout4 ensuring that the distancebetween the two legs re"ains a11roxi"ately the sa"e.

Mo"ing Aut

The "echanics o2 "oving out are unsur1risingly the exact o11osite o2 "oving in?

'. )ro" the boxing stance4 the irst action is a push from the ball of your

front foot.

(. >ift your bac$ foot "ery slightly from the loor 4 allowing the 1ower

generated 2ro" the 1ush 2ro" the 2ront 2oot to propel the body and

therefore the bac$ foot bac$ward.

-. Allow your 2ront 2oot to 2ollow its course4 catching u1 with the bac& 2oot.

0. The entire "ove"ent should be no more than to centimeters4 and

as be2ore you should retain your stance throughout ensuring that the

distance between your legs re"ains broadly the sa"e.

Common )aults When Mo"ing #n and Aut

There are a nu"ber o2 co""on 1roble"s that can occur when develo1ing the

boxing 2ootwor& s&ills to "ove in and out and these are well worth being aware

o2?

'. +ou might 0step and drag0. )or exa"1le4 when "oving 2orward4 the 2ront

2oot will ste1 and the bac& 2oot will be dragged 2orward @vice versa when

"oving bac&ward. This "ethod o2 "ove"ent does not allow the s1eed

re9uired 2or the 1ur1oses o2 not getting beaten u1.

(. *he distance between your two feet should remain roughly the same

during the mo"ement. This is a 2urther reason why ai"ing to "ove only



Page ('


22/48

6 to $ centi"eters is desirable. #2 the stance narrows signi3icantly during

"ove"ent4 then you will be o22+balance and less able to attac& e22ectively

or o2 "ore concern to de2end e22ectively.

-. (on3t latten either of your feet. !oing 3lat+2ooted will seriously restrictyour "obility. Re"e"ber the old saying G)loat li&e a butter3ly4 3lat 2eet

will not allow butter3ly+li&e 3loating.

0. :our 2ront 2oot "ight 1oint toward the o11onent rather than retaining the

05 degree angle to the i"aginary line. >osing your ;5 degree anglewill

cause big 1roble"s with your balance4 1articularly when throwing the

straight bac& hand. #t is really i"1ortant to avoid this 1articular 2ault.

5. As covered when exa"ining the boxing stance4 it is during "ove"ent that

you are li$ely to lose the line from the toe on the front foot to the heel

on the bac$ foot. This again has the e22ect o2 ta&ing you o22+balance

@re"e"ber the tight+ro1e wal&ing 1oint.

>hat we are loo&ing at here4 as with other core s&ills4 is so"ething that is in

essence si"1le and straight2orward. But re"e"ber4 practice ma$es perfect.

Dere3s a gym sheeto2 Do7s and Don7ts when "oving in and out. 1ut the time

into getting this mo"ement right it0s so "ery "ery important.



Page ((


23/48

Core S0ill Mo&in Side to Side



*he Basics of Mo"ing 'ide to 'ide

#t=s a very si"1le 2act that all to1 boxers 1ossess great 2ootwor& and balance. The

ability to re"ain highly "obile whilst under 2ull control and in total balance

o22ers you the ability to "axi"i8e your o11ortunities to land e22ective shots.

*oving 2ro" side to side4 also re2erred to as sidestepping04 is a &ey s&ill to

"aster as it 1lays such a "assive role during o22ensive and de2ensive actions.

Sideste11ing allows you to cut o22 the ring4 "aintaining 1ressure on your

o11onent. The side ste1 also allows new angles 2or attac& to be o1ened and 2or

dyna"ic de2ensive counter+1unching o11ortunities to be ex1loited.

)ootwor&4 sidestepping and mo"ing in and out are both primary elements

of controlling the opponent inside the boxing ring . The side ste1 is a &ey



Page (-
https://dl.dropboxusercontent.com/u/13164391/KJMCC/05KJMCore%20SkillSidetoSide.mp4http://www.myboxingcoach.com/http://youtu.be/_E2m8Dz9rkshttp://www.myboxingcoach.com/https://dl.dropboxusercontent.com/u/13164391/KJMCC/05KJMCore%20SkillSidetoSide.mp4


24/48

tactical s&ill that "ust beco"e second nature to you. The "ove should co"bine

s1eed and control and be carried out with e23iciency.

*he Mechanics of 'idestepping

As with all "oves4 stay relaxed4 don0t tense4up.

*he 'ide 'tep to the -ight EArthodoxF

'. )ro" the boxing stance the irst action is a push from the ball of your

front foot. The 1ush should be =shar1=4 and ai"ed at 1roviding the drive

to thrust the body to the right.

(. +our bac$ foot should lift "ery slightly from the loor 4 allowing the

1ower generated 2ro" the 1ush 2ro" the 2ront 2oot to shi2t the body in a

straight line to the right. :our bac& 2oot should glide= as o11osed to

ste11ing.

-. /llow your front foot to follow its course4 catching u1 with the bac&

2oot in order to restore the stance.

*he 'ide 'tep to the >eft EArthodoxF

retty "uch the reverse o2 the side ste1 right?

'. )ro" the boxing stance4 the irst action is a push from your bac$ foot.

The 1ush should be =shar1=4 and ai"ed at 1roviding the drive to thrust the

body to the le2t.

(. :our front foot should lift "ery slightly 2ro" the 3loor4 allowing the

1ower generated 2ro" the 1ush 2ro" the bac& 2oot to shi2t the body in a

straight line to the le2t. :our 2ront 2oot should glide= as o11osed to

ste11ing.

-. /llow your bac$ foot to follow its course4 catching u1 with the 2ront

2oot in order to restore the stance.



Page (0


25/48

Common )aults with 'idestepping

The 2ollowing 1roble"s can occur when 1er2or"ing the side ste1?

'. As with "oving in and out4 you "ight 0step and drag0 rather than using

a sharp push and glide0. )or exa"1le4 when sideste11ing to the right as

an orthodox4 your bac& 2oot "ight ste1 across and the 2ront 2oot "ight be

dragged across to the right. This a11roach does not o22er the sa"e s1eed

ca1ability as the 1ush and glide.

(. /"oid becoming lat4footed. This again will result in a very clun&y=4

al"ost robotic action. Re"ain on the balls o2 your 2eet and stay relaxed.

-. (on3t allow your legs to cross0. )or exa"1le4 when "oving right as an

orthodox4 the 2ront leg "ight ste1 across to the right4 crossing= the line

2ro" the bac& 2oot @thin& boxing stance. )ollowing this4 your bac& leg

"ight also ste1 across. The sa"e 1roble" can occur when sideste11ing

either le2t or right4 and it=s a bad "ista&e to "a&e.

Dere3s your gym sheeto2 Do7s and Don7ts 2or sideste11ing. So now we have the

detail on the straight shots and mo"ement in four directions.



Page (5


26/48

oundaon !rills

So we have loo&ed in detail at the 0 %ore S&ills that under1in the drills within the

*iller Jab Ma)ter Cla)). The next ste1 is to develo1 ways in which we put these

s$ills together in the right way. This is where our )oundation Drills ste1 in.

Success2ully co"bining 1unching with "ove"ent is4 in "y view4 the most "ital

aspect of the boxing style. The )oundation Drills o2 the *iller Jab Ma)ter Cla))

are designed s1eci3ically to give a structured and systematic approach2or you

to understand the how and why o2


27/48

#n ter"s o2 1racticing these drills4 set aside - x - "inute rounds in your training

session. ractice each o2 the )oundation Drills 1lus the *obility Drill @which is

covered later in the eBoo&. So4 the initial a11roach is?

*ound !rills

1 Mobility (rill G6

2 )oundation (rill G6

3 )oundation (rill GH

As # have said be2ore4 the bene3it o2 the )oundation Drills is that you need not be

in the throes o2 a gy" session to 1ractice the". Any ti"e you have a s1are 2ew

"inutes4 try the" out. # won7t say4 GDo these - ti"es a wee& 2or 0 wee&s and

you7ll be ready. The 2act is4 you will $now when these drills are ha"ing the

desired effect.



Page (


28/48

oundaon !rill 1 Sinle Jab #ith Mo&e$ent



The


29/48

nu"ber o2 counter+1unching o11ortunities @we7ll learn "ore about counter+

1unching during subse9uent drills.

#n order to "aster hat you have to do is treat the initial action of

the !ab as a 3trigger3. To start the


30/48

1ut into 1ushing the body 2orward. The


31/48

oundaon !rill 2 Mul/le Jabs #ith Mo&e$ent



#n the 3irst )oundation Drill we exa"ined 9uite closely the way in which we


32/48

Cet7s loo& at retreating. :ou really don7t want to get into the 1osition o2 giving u1

ground to an o11onent without exacting a 1rice. Multiple !abs were tailor4

made for bac$ing off. There is no rule that says you "ust attac& all o2 the ti"e.

The best boxers are those who can be versatile4 1roviding a true threat both

when "oving 2orwards and bac&wards.

So"e ti1s on )oundation Drill M(?

(on3t forget the lessons that you ha"e learned in Foundation Drill #1.

So4 don7t lose the o22set bac& 2oot4 don7t go 3lat+2ooted and don7t lean

2orward. Don7t leave your u11er ar" extended in between


33/48

The Mobilit' !rill , Mo&e$ent In and ut



The Mobility Drill is a "ery important drill to understand and master. #t

draws entirely 2ro" Core Skill Move&ent in and outand you will notice 2ro" the

video that # have 1resented the drill in I "ariations,

*ove in and out basic s1eed

*ove in and out co"1etition s1eed

*ove in and out counter+1unch s1eed.

A &ey 1oint to note is the mechanics of each drill remain largely the same4 the

&ey di22erence is the s1eed at which the drill is 1er2or"ed. The Hnd"ariationo2

the drill is interesting in that this is the way in which we would 1ursue @close+

down or retreat 2ro" an o11onent. #t is executed at the s1eed at which we

would 7trac&7 a retreating o11onent and cutting o22 the ring or alternativelyevading a deter"ined attac&.
https://dl.dropboxusercontent.com/u/13164391/KJMCC/08KJMMD1.mp4http://youtu.be/ZkJoiJCGyD8https://dl.dropboxusercontent.com/u/13164391/KJMCC/08KJMMD1.mp4


34/48

The &ey thing to note is on this variation is that you should aim to build a

rhythm. :ou should aim for consistencyI i2 you can string together - executions

in a consistent way4 then you have crac&ed it and could do the sa"e 2or -/executions.

*he Ird"ariation is executed at top speed . The i"1ortant 2actor to re"e"ber

here is that this ty1e o2 "ove is intended to create opportunities to land your

own stinging shots. #2 in 2ront o2 an o11onent4 the "ove would be executed

when you are at long range4 "oving to the edge o2 range and then bac& again to

3ire your shots. *a&e sure that you have that instant trigger 2ro" the bac& 2oot to

7ex1lode7 bac& into range. *his is the basis of supreme counter4punching.


35/48

Shado# Boxin !e$onstraon



'ingle !abs with mo"ement. Trying to "aintain a roughly e9ual distance

between the 2eet. At 77,HH4 # duc& twice. This duc&ing was not an action that #

was aware # was doing4 it7s si"1ly that an inherent ele"ent o2 "y boxing style is

the desire to ensure that my head does not stay in the same place for too

long. Fotice also that "y right hand stays high as the


36/48

Re1etition over ti"e will result in rein2orce"ent and the sub+conscious

execution o2 s&ills.

)ro" 6,76onwards4 we begin the 1rocess o2 3doubling up3the ithin the drills4 we are "ethodical4 1recise and

al"ost robotic. #n shadow boxing we can see that there is "uch "ore 2reedo"4 a

willingness and desire to mo"e freely and attempt to de"elop the rhythm that

successful boxing demands.


37/48

%ea&' Ba !e$onstraon



The


38/48

3irst double


39/48

Ad&anced Taccal Jabbin



Having established the basics o2 your


40/48

Changing the speed of your !ab is a fantastic way to confuse the defences of

an opponent. Throwing the shot in the correct way but at a slower s1eed can

trigger a reaction in your o11onent "aybe an atte"1t to bloc&4 or a lean bac&.>hen you 2ollow that hen you start landing the


41/48

This is a s"art techni9ue to a11ly. To1 1er2or"ers4 including the li&es o2 )loyd

*ayweather4 use this tactic. *here is a slight drawbac$ in that because you

widen the stance you are restricted to using a single !ab. :ou could try to use

your straight bac& hand @cross but you would end u1 with a reduced range andreduced 1ower. But loo&4 you=re still landing a really e22ective hen you are in range o2 an o11onent=s 1unches you really need to

&ee1 your hands u1 and your guard tight. Kx1erienced 3ighters have a really

1recise understanding o2 their 1osition in relation to their o11onent4 down to

centi"etres. They &now at exactly what 1oint their hands need to be u1 and in

the guard 1osition4 and at what 1oint they can get away with dro11ing their

hands. nless you have a great 2eel 2or range then you need to be really care2ul

when using this during a contest.

>ea"ing your lead hand dangling down by your hip teases the opponent

into leading off with their punches. :ou can draw that lead and 1er2or" a lay

bac& 2ollowed by a


42/48

There are - things ha11ening at exactly the sa"e ti"e?

:ou throw your


43/48

/ )inal Word

So that=s tactics designed to i"1rove your


44/48

Associated *esources

,n this 1age you will 3ind a bunch o2 lin&s to 1osts on *yBoxing%oach.co". #=ve

selected these 1osts because # thin& that they will be hel12ul4 interesting and

"otivational to you.

6in0 About

indin 7our *ane in Boxin8 This article ex1lains the 5 as1ects o2

range.

!on9t &erloo0 the :i&ot A video on one o2 the "ost ta&en 2or

granted 2ootwor& s&ills the 1ivot

!uc0in :unches A Si$/le !efense A video on the si"1le art o2 duc&ing

Bloc0in the Jab sing the bac& hand bloc& to sto1 an

inco"ing


45/48

+'$ Sheet , The StanceDo:

Stay on the balls of your feet

Feet = more than shoulder width

Body weight central/on back leg

Front foot = 450angle

Dont:

!o s"uare on

#et your hands dro$/your chin lift

#et your elbows lift

%llow your back foot to go directly

behind your front foot&

The *iller Jab Ma)ter Cla))


46/48

+'$ Sheet , The Jab

Do:

'otate your body

%ccelerate the shot

(ake the same line out and back

(urn your fist on im$act

Dont:

(elegra$h the $unch

Dro$ your back hand

#et back hand elbow to flare

(hrow your weight forward



47/48

+'$ Sheet , In and ut

Do:

Back foot $ush = forward

Front foot $ush = backward

)o*ements = short and shar$

Distance between feet = same

Dont:

!o flat+footed

,Ste$ and drag-

,.eal+and+toe- going forward

#ose your baseline



48/48

+'$ Sheet , Side Ste//in

Do:

#eft foot $ush = go right

'ight foot $ush = go left

)o*ements = short/shar$

)aintain your stance

Dont:

Ste$ and drag

ross o*er your legs

!o flat+footed

#ose your baseline

killer jab master class

Documents