Boxing's Ten Commandments: Essential Training for the Sweet Science
192
Boxing's Ten Commandments: Essential Training for the Sweet Science
192eBook
Available on Compatible NOOK devices, the free NOOK App and in My Digital Library.
Related collections and offers
Overview
Product Details
| ISBN-13: | 9781935937234 |
|---|---|
| Publisher: | Tracks Publishing |
| Publication date: | 06/01/2007 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 192 |
| File size: | 20 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
Boxing's Ten Commandments
Essential Training for the Sweet Science
By Alan Lachica, Doug Werner
Tracks Publishing
Copyright © 2007 Doug WernerAll rights reserved.
ISBN: 978-1-884654-28-2
CHAPTER 1
1 Stance and rhythm
First Commandment: Fight from the boxer's stance with rhythm
A classic on guard stance is the foundation upon which everything is built.
Even the great Roy Jones Jr. learned how to keep his hands up and elbows in before gravitating to his famous left arm down style. A classic on guard stance gives you the ability to punch and defend at the same time. And in a nutshell, that's boxing! — being able to throw and defend simultaneously.
Your stance should allow for a sideways facing upper body (shows less target with more rotational power) and a slightly open lower body with your front toes in line with your back heel. This allows for a quicker and longer right hand and better balance.
The spine should be angled a little forward. This activates the core muscles of your trunk. This is the ideal ready and athletic stance to be in. Look at top tennis, football and baseball players at the moment before they react. You will see that they assume this posture. Boxers should do the same!
It goes like this:
Align the toe of your lead foot with the heel of your back foot. Angle your spine slightly forward. Position your head behind your lead foot. Bring your hands up with the lead hand a bit in front of your lead shoulder. The back hand should be slightly in front of, or next to, the chin. Place your elbows in front of your body pointing down with forearms parallel. Your chin is down as if you're holding a tennis ball between it and your chest.
A good way to build your stance is in front of a mirror. Begin with your feet together, then step with your lead foot slightly more than a regular step toward the mirror. This should pull your back heel off the ground. Next, turn your shoulders so that they're square to the side wall. Turn your head so that you're looking at the mirror. Bring your arms around until they rest in front of you. Note that your shoulders remain turned. Slightly tilt your spine toward the mirror. Keep your head behind your front foot. Your weight should be equally distributed over each foot.
There's some disagreement regarding fist clinching. Some coaches say a hand should be loose and made into a fist only before impact. Others say hands should stay fisted from bell to bell. I believe they should be free. I liken it to a cat ready to pounce. Its joints are free but muscles are ready to explode.
There's also some debate on where to stare. I like looking at the upper chest area. This allows you to look at your opponent from head to feet.
Long and short rhythm
Rhythm should be addressed along with stance. Physics 101 states that a body in motion tends to stay in motion and a body at rest tends to stay at rest. That's why a shortstop in baseball moves his feet before the batter starts his swing. He's ready and doesn't have to create start-up strength. Rhythm makes it much easier to react offensively or defensively. You give your opponent a moving target difficult to hit. He has to time you and get in your rhythm. In other words, he has to think about hitting you.
Although there are several types, long and short rhythm are the most popular. Most people think of Mohammed Ali when talking about long rhythm. Short rhythm is associated with Joe Frazier. Basically a long rhythm is moving in, out and side to side with total body movement. Short rhythm is more side to side (to avoid straight punches) with a little in and out and a lot of head movement. Short rhythm is brisker than long rhythm. That's because you're usually moving forward, spending more time in the boxing zone where you can get hit.
CHAPTER 2Footwork
Second Commandment: Learn to move skillfully in all directions
A boxer must learn to move forward, back, left and right effortlessly.
A boxer's most overlooked asset is his feet. They can keep you out of a bad situation. They keep you balanced and ready to react offensively or defensively. Good footwork is essential in ring generalship. Learning how to fight moving in all four directions gives you tremendous advantage over an opponent who cannot.
Footwork should be one of the first elements in your workout. It's fundamental to all your offensive and defense maneuvers. Simply put, the foot closest to the direction you are going moves first. Stay in your stance while moving to maintain balance and to stay protected. Keep your feet close to the ground. Small steps are usually sufficient. Always push off and slide the second foot. This keeps you from over-stepping. Overstepping will throw you off balance and slows reaction time. If you take big steps and your opponent does something unexpected, you have to get that foot down before you can react. By sliding the second foot, you can react offensively or defensively instantly.
Keeping your movement efficient keeps you moving quickly and powerfully. Remember, maintaining a slightly wider than shoulder-width stance promotes smaller steps. Smaller steps promote quicker reactions.
CHAPTER 3Range
Third Commandment: Know and master your range
A boxer's range should be 2-4 inches outside his opponent's reach.
The better you become at relaxing, the closer you should be — but still just out of his reach. This helps in several ways. Your opponent must step to hit you. This gives you an extra fraction of a second to react either offensively or defensively. And you will not "freak out" every time your opponent punches at you because you know his punch will fall short. Lastly, it keeps the pressure on him.
After all, it's the perception of being hit that tires most boxers. Every now and then slip a punch. This closes the distance and gives you a good chance at countering him with a surprise attack. Remember, if he's out of range to hit you, chances are you're out of range to hit him.
It's common for novice boxers to stand either too far from or too close to their opponent. Standing too far away allows your opponent to rest and limits what you can do offensively. Standing too close doesn't give you enough time to react and plan an intelligent offensive attack. It's more of the rock 'em sock 'em, robot approach.
Even if you're giving up reach in order to infight, standing at the end of your opponent's punch (impact position) isn't the way to do it. Taking two to give one isn't a fair trade unless you're a tremendous power puncher and your opponent is not.
Mike Tyson won most of his fights because of his opponents' perception of getting hit. He didn't go out there and throw 100 punches a round. It was that constant pressure just outside his opponents' reach that broke them down. Every now and then, he would make them miss by slipping and making them pay. He mastered range! It may have seemed like he was always in range to be hit, but he wasn't. Instead he was at his range, ready to pounce when the moment was right!
Mastering range enables you to know when to engage and when not to. This is a very big part of ring generalship. Staying just outside an opponent's range usually causes him to pursue you. This is important because no matter what style you use, it's easier to hit somebody if you know where he's going to be.
You can set traps by engaging your opponent when he's not ready. You've laid the groundwork by maintaining the proper distance. He thinks he has to follow you. He's not expecting you to move toward him and punch or to make him miss by a quick slip and countering. When you've finished punching, angle out, jab out or roll out and re-create your range.
Getting in and out without getting hit takes practice. It's best to develop more than one way to exit. Doing the same thing again and again will give your opponent a better chance of catching you (see the Angles chapter).
Two maneuvers not listed in Angles are the rollout and jab-out. After entering the boxing zone and punching, you can roll out by dropping straight down, simultaneously pushing your back foot out, sliding your front foot back and rising to an on guard stance. A jab-out entails throwing a jab as you pull your back foot out. The jab keeps your opponent from following you with a punch.
"Don't pull straight back" is a major truism in boxing. That's because your opponent can time you with a punch knowing where you're going to be — straight back from where you were. So it's important to change your head position, either left, right or down or by jabbing out.
CHAPTER 4Laws of punching
Fourth Commandment: Obey the laws of punching and punch power
There are two rules for every punch.
1 Finish the punch where it started — next to your chin on the same line at the same speed. I call it "retracing your punch." Full extension should be referred to as "impact position" not the "end" of your punch. Because, as stated, the end of your punch is where it began — at the chin.
2 The non-throwing hand should touch your chin. Defense is most important when you're punching for two simple reasons — you're in range to be hit and the punch itself creates an opening for your opponent to attack.
And there are two rules for power punching.
1. Pivot the foot of the hand you're throwing.
2. Transfer your weight through the punch.
That's it!
Let's examine each law a little closer. Say you and your opponent throw a jab at the same time. You "bow and arrow" yours by dropping your right hand. He, however, keeps his right hand to his chin. Everything else being equal, who do you think is going to score and who will get hit?
Anybody can protect himself while not being aggressive. It's not hard to protect yourself if that's all your worried about. But that's not the name of the game. The name of the game is "hit and not get hit." Or, to take that a step further, "hit and make him pay for trying to hit you." Now your boxing, baby!
Here's the trick to obeying the laws: Every time you throw a punch, you must think your opponent is going to try to hit you back. Through proper retracing (finishing) of your punches, you won't be as timid to let your hands go. This is because your expecting it, so you're not surprised. If it doesn't come, then you're all the more happy. This will give your punching laws more meaning. Keep in mind that it's a "race back to your face." Most knockouts occur when both boxers are throwing a punch at the same time. It's the boxer who doesn't obey the law who pays the price.
Punching power comes from the ground up. Every coach in the world, no matter what sport, will tell you that power comes from your hips. Your hips are the "generator" that transfers the energy from the ground through your body and out your punch. Your pivoting foot acts as a plug in a socket. When your foot is turned, the power comes on and the weight is transferred. Of course, there are people who have exceptional power that defies logic. I knew a boxer who couldn't lift his body weight, but could bruise me even when I wore a super body protector. Exceptional punching power is God-given, but through proper technique, we can all maximize our potential.
CHAPTER 5The jab
Fifth Commandment: Make the jab your best punch
The jab is the number one punch in boxing!
Let's review some of the basic reasons why. The jab is the catalyst for every other punch.. Your power punches wouldn't have nearly the same effect without the jab. The jab is the queen in a chess game. It can move you in any direction. It can create openings, frustrate oncoming attacks and win fights more easily.
If your opponent takes away your jab, chances of winning are greatly reduced. If thrown effectively, your jab will be about 70 percent of your offense. This is because it's the safest punch to throw — it doesn't compromise your on guard stance. It's also the shortest punch because it comes from your lead side in a straight line.
There are several types of jabs. Some are fast, some powerful, some are used to start combinations and others are used for defensive purposes. No matter how you use it — as a rhythm maker or a rhythm breaker; as a distracter or a range finder — you must commit to it. The jab is essential to your boxing success.
The basic jab is thrown, with no wasted motion, directly from your chin to your opponent with a slight rotation of the hand (impact position is palm down). This adds snap, "sears" your opponent's skin and causes abrasions. Remember to finish the punch by bringing it back to your chin.
Here's an overview of some jabs.
1 Pesky jab — The pesky jab is used to break your opponent's rhythm, to frustrate him into bad decisions and to occupy his mind on matters other than his own offense. This can be done by peppering your opponent with quick jabs, using jab feints and doubling and tripling them up. Throwing a jab while moving in all directions keeps you upright.
2 Stiff jab — The stiff jab is a more offensive weapon. It should stop an opponent in his tracks if not back him up. It should be thrown with the shoulder behind it. It should be extended a fraction longer than a normal jab to put more force through it. It helps to think "punching through your opponent."
3 Splitter — The splitter is thrown with the thumb up. This helps the punch slip through a well guarded opponent. It may also be used to "pot shot" your opponent since he won't be expecting it.
4. Upper jab — The upper is a sly, effective punch. It can snap your opponent's head up, which makes it easier to land the right hand. It's effective because it comes in on an upward line just below peripheral vision. It's a quick backward snap of the hand, and you'll be amazed how strong it can be. It's thrown like a seesaw — as your right shoulder lowers, your left shoulder rises and levers your left under the chin of an unsuspecting opponent. Be sure you know how to "pic" off the right hand with your left shoulder before trying it.
5. Blinder — The blinder jab is used to "blind" your opponent momentarily. The jab is held up and brought back without punching. It's a way to hide your intentions, like moving off to one side to get a better angle for your right hand.
There you have it. Make sure that with all of these techniques, your chin is tucked and your right hand is held next to your chin. Quickly returning to your on guard stance is critical.
CHAPTER 6Punch mechanics
Sixth Commandment: Master the mechanics of the major punches
Besides the jab and jab body, there are eight more punches you need to know!
The most important punch in boxing, the jab, was covered in Chapter 5. Remember, your lead hand is the closest and will make the quicker punch to your opponent. Throw it directly at your opponent with no wasted motion. It's also the hand you should feint with the most.
The granddaddy of all power punches is the straight right or right cross (orthodox for right rear power punchers). There are a few reasons boxers feel more comfortable throwing the right hand (power hand). First of all, it's your dominant hand. Most people do everything with their dominant hand — throw, eat, write and swing. So it's no surprise that it's the hand you're most comfortable punching with. Plus, it gives you the feeling of having your body behind it because everything is moving forward.
That's not the case with the left hook. The left hook is thrown with your body weight going from front to back, away from your opponent.
Let's look at power punching a little closer. First, always punch through your opponent. I always say, "aim one inch past your target." And, of course, the rules of power punching apply — pivot the foot of the hand you're throwing and transfer your weight.
Keep in mind that the greater the reward, the greater the risk! Now is the time your "laws of punching" come into play. If you miss a punch, you might become easy prey for a counterpunch.
Obey the laws! A properly thrown right hand starts from the ground up! As you begin to throw the right, your right foot starts to pivot, which brings the knee inward as the weight shift begins. As the energy travels up from a simultaneous rotation of your hips and shoulders (having a strong midsection also adds energy), it is delivered with as much force as possible. Your left side acts as a brace and should be strong. Staring down the barrel of your extended right arm is a good way to describe impact position. At impact, your palm rotates toward the ground while your chin remains tucked throughout. Finish by retracing your right arm back to its proper on guard position.
CHAPTER 7Defense and counters
Seventh Commandment: Master the defenses against each punch and know how to counter every attack
This book stresses the importance of countering off your defense. "D" without "O"is a no-no!
That being said, the first thing you have to learn is how to make the incoming punch(es) miss. We've explored the concept of range, but every now and then, you must bring the fight in. Otherwise you'll always be out of range yourself. Let's examine how to use blocks and evasive moves inside the boxing zone. I prefer blocks over slips because you're usually in position to hit back! With slips you can very easily position yourself out of a counterpunching position. Over-slipping is quite common with new boxers. There are several different maneuvers that fall under the category of blocks.
(Continues...)
Excerpted from Boxing's Ten Commandments by Alan Lachica, Doug Werner. Copyright © 2007 Doug Werner. Excerpted by permission of Tracks Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 8
Stance and rhythm: Fight from the boxer's stance with rhythm 11
Footwork: Learn to move skillfully in all directions 17
Range: Know and master your range 27
Laws of punching: Obey the laws of punching and punch power 37
The jab: Make the jab your best punch 43
Punch mechanics for fundamental punches: Master the mechanics of the major punches 55
Defense and counters: Master the defenses against each punch and know how to counter every attack 91
Angles: Angle in and out on different lines 151
Putting it all together: Blend and master offensive and defensive skills through focused sparring drills 191
Making a plan: Follow a plan every round - be it workout, sparring or competition 203
Resources 218
Index 221