Fighting Stance
Stand with your feet staggered (about a bowling ball width apart) knees slightly bent, weight distributed evenly. If you are right handed stand with your left foot forward (regular), vise a verse if you are left handed (Goffey), keeping your hands in a fist at about chin height.
This is your fighting stance!
The JAB
This is a straight punch, if the left foot is forward the left hand is jabbing and vice a verse.
TARGET: Nose, Body
Stand with your left foot forward in a fighting stance, rotate your left hip forward, extending the left arm. Twist your forearm so your fist is parallel to the floor at full extension, arm should be in line with your shoulder. Recoil immediately back to your chin.
Quick Tip: jabs are fast a surprise punch used to find your range and strike as quick as possible.
The Cross
This is a straight punch thrown with your rear hand, once in your fighting position (as above) this is your right hand.
TARGET: Nose
Take up your fighting stance, turn your left foot, knee and hip to the left at the same time followed by the right shoulder and arm. Twist your forearm so that your fist is horizontal at full extension (don't lock your elbow), then recoil and return to fighting stance immediately.
Quick Tip: The force of this punch is generated from the hips , by using your core this will pack more power in the punch.
The Hook
This punch is thrown in a circular motion and can be thrown with either hand.
TARGET: Ear, Cheek, Ribs
Stand in your fighting stance, pivot on the ball of your left and right foot, turning the right knee, hip shoulder and arm simultaneously as you punch from right to left, keeping your arm at 90 degrees to your body, keeping your forearm parallel to the floor, while doing all of these keeping your left hand at your chin.
Quick Tip: To get the pivoting motion correct think of putting out a cigarette under the ball of your foot.
The Uppercut
This is a punch in an upwards motion with the fist pointing at the ceiling, this punch can be thrown with either hand
TARGET: Chin
Take your fighting stance, drop your right hand slightly and bend both knees, then twist your hips to the right as you thrust your right fist straight up and slightly forward, with your knuckles facing the ceiling and your palm facing you. Keep your left hand on your chin and recoil immediately to your fighting stance.
Quick Tip: To generate more force, drive the punch from your legs up, and try not to punch up beyond the tip of your nose.
Snap/ Front Kick
A jab with the heal of the foot, this can be done with either leg rear or front
TARGET: Chin, Chest, Solar plexus
Stand in your fighting stance both fists to your chin, shift your weight to your right foot (front snap kick), bring your left knee up to your chest, foot flexed heel close to the glutes, keeping your fists at your chin kick straight out from the hip as if you were punching with your heel, retract immediately to your fighting stance.
Quick Tip: To generate more force imagine kicking a door open with your foot.
Roundhouse Kick
A circular kick (your leg moves in an arch).
Targets: Knee, Obliques, Head
Stand in your fighting stance (Left foot forward), bend right knee, bringing your heal towards your gluts, and pivot on the left foot, turning the hips to the left.
Strike from left to right in an arc with the right foot, extending the kick from the knee, toes pointed.
Tip: Imagine hitting the target with your shoe laces.
Side Kick
Target: Torso, Chest, Head
Stand in your fighting stance (Left Foot Forward), turn your hips to the right, and pivot right toes out slightly, lift your knee towards you chest, keeping your foot flexed. Forcefully extend your left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body towards the right.
Keep you hands in fist near your face. Retract the kick and return to your fighting stance.
Tip: Think of kicking through your target with your heel.
Stand with your feet staggered (about a bowling ball width apart) knees slightly bent, weight distributed evenly. If you are right handed stand with your left foot forward (regular), vise a verse if you are left handed (Goffey), keeping your hands in a fist at about chin height.
This is your fighting stance!
The JAB
This is a straight punch, if the left foot is forward the left hand is jabbing and vice a verse.
TARGET: Nose, Body
Stand with your left foot forward in a fighting stance, rotate your left hip forward, extending the left arm. Twist your forearm so your fist is parallel to the floor at full extension, arm should be in line with your shoulder. Recoil immediately back to your chin.
Quick Tip: jabs are fast a surprise punch used to find your range and strike as quick as possible.
The Cross
This is a straight punch thrown with your rear hand, once in your fighting position (as above) this is your right hand.
TARGET: Nose
Take up your fighting stance, turn your left foot, knee and hip to the left at the same time followed by the right shoulder and arm. Twist your forearm so that your fist is horizontal at full extension (don't lock your elbow), then recoil and return to fighting stance immediately.
Quick Tip: The force of this punch is generated from the hips , by using your core this will pack more power in the punch.
The Hook
This punch is thrown in a circular motion and can be thrown with either hand.
TARGET: Ear, Cheek, Ribs
Stand in your fighting stance, pivot on the ball of your left and right foot, turning the right knee, hip shoulder and arm simultaneously as you punch from right to left, keeping your arm at 90 degrees to your body, keeping your forearm parallel to the floor, while doing all of these keeping your left hand at your chin.
Quick Tip: To get the pivoting motion correct think of putting out a cigarette under the ball of your foot.
The Uppercut
This is a punch in an upwards motion with the fist pointing at the ceiling, this punch can be thrown with either hand
TARGET: Chin
Take your fighting stance, drop your right hand slightly and bend both knees, then twist your hips to the right as you thrust your right fist straight up and slightly forward, with your knuckles facing the ceiling and your palm facing you. Keep your left hand on your chin and recoil immediately to your fighting stance.
Quick Tip: To generate more force, drive the punch from your legs up, and try not to punch up beyond the tip of your nose.
Snap/ Front Kick
A jab with the heal of the foot, this can be done with either leg rear or front
TARGET: Chin, Chest, Solar plexus
Stand in your fighting stance both fists to your chin, shift your weight to your right foot (front snap kick), bring your left knee up to your chest, foot flexed heel close to the glutes, keeping your fists at your chin kick straight out from the hip as if you were punching with your heel, retract immediately to your fighting stance.
Quick Tip: To generate more force imagine kicking a door open with your foot.
Roundhouse Kick
A circular kick (your leg moves in an arch).
Targets: Knee, Obliques, Head
Stand in your fighting stance (Left foot forward), bend right knee, bringing your heal towards your gluts, and pivot on the left foot, turning the hips to the left.
Strike from left to right in an arc with the right foot, extending the kick from the knee, toes pointed.
Tip: Imagine hitting the target with your shoe laces.
Side Kick
Target: Torso, Chest, Head
Stand in your fighting stance (Left Foot Forward), turn your hips to the right, and pivot right toes out slightly, lift your knee towards you chest, keeping your foot flexed. Forcefully extend your left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body towards the right.
Keep you hands in fist near your face. Retract the kick and return to your fighting stance.
Tip: Think of kicking through your target with your heel.