Movement in boxing is inclusive of many different actions. Head movement, footwork, slipping, dodging, ducking, bobbing, weaving and others, all fall within the category of movement. Why is movement important in boxing? It prevents you from getting HIT.

For November’s SBX EDU we’re focusing specifically on the action of getting “on your toes” or being in your “boxer’s bounce”. After you’ve found your boxing stance, with your dominate foot back, find a light bounce and exchange of weight between your lead and back foot. Hands are up, gaze is straight ahead. Find your boxer’s bounce!

Here are 5 things to keep mind when incorporating movement in class:
  1. When you’re boxing on a heavy bag, incorporate movement that’s situational as opposed to being in stillness when you’re not hitting the bag.
  2. The movement that happens off the bag is equally as important as the punches you throw.
  3. As a rule of thumb, you should never find yourself flat footed.
  4. During rounds on the heavy bag, if you’re not throwing punches you can always come back to your boxer’s bounce.
  5. Remember to stay moving, and if you’re in the zone of being hit (within your jab’s distance from the bag) you should be incorporating movement or throwing punches.



Understanding distance and range is crucial in boxing. When working the heavy bag, your two biggest considerations are inside and outside work. Inside means to box in your "opponents" range of attack (or closer to your heavy bag), while outside involves working outside of that range.

Here are things to keep in mind for distance with both inside and outside work on the heavy bag.

  1. Maintain a strong boxing stance and connection to the floor.
  2. Channel energy through your legs to generate more power.
  3. Drop your shoulders to execute hooks and uppercuts.
  4. Protecting your face with your fists is a priority when working on the inside.
  1. The length or distance of your fully extended jab, is where you should position yourself for outside work on the heavy bag.
  2. When you're working on the outside, put emphasis on your footwork "on your toes" movement.
  3. Keep your weight grounded in both feet with more weight in the ball of the back foot, keeping the back heel slightly lifted.
  4. Find full extensions in your arms on the straight punches.



The jab is the first punch that every boxer learns. Arguably the most important punch in boxing, here are 5 things to know about the jab.

  1. The jab is a quick and fast lead hand punch. The jab goal is typically not power.
  2. The jab can be used to set up other shots and can also be used defensively to keep your opponent at a safe distance.
  3. The more relaxed your jab is, the more effective it is.
  4. You can add a step forward or utilize proper footwork while you jab to add more power.
  5. There are a multitude of different types of jabs. Embrace the learning curve and enjoy the process of exploring your jab!



In boxing, the ability to throw lightning fast punches is a skill set that can be improved with consistent practice and the right mindset.

  1. RELAX. The key factor in achieving maximum punch speed is relaxation. Release the tension from your shoulders and your jaw. Make sure you have your boxing stance set up properly and let your punches ‘fly’ with ease and grace.
  2. TURN DOWN THE POWER. It’s okay for your speed punches to not have ‘knock out’ power. In order to increase your speed, you’ll need to pull back on the power. Think of simply tapping the bag when you’re punching for speed rather than whomping on the bag.
  3. FOCUS ON THE ‘SNAP BACK’. Each time you throw a speed punch out, you should focus on snapping it back 2x faster.
  4. DON’T LOSE YOUR TECHNIQUE. When you’re working to improve your speed, it’s important to not sacrifice your technique (turning your fists over, keeping your elbows in and keeping your fist at your chin). Challenge yourself to only go as fast as you can while still executing each punch properly. If you get to a speed where you can no longer manage proper technique, pull it back and work at a pace that’s appropriate for your current skill level.




Slipping is a side-to-side defensive movement used to avoid straight punches (the jab and the cross).

The goal when slipping is to move completely out of the way while still keeping yourself in range to counter-punch.

  1. Use your legs or lower body, not your back.
  2. Engage your abs as you slip side-to-side, utilizing your obliques.
  3. Rely on the strength of your boxing stance in order to maintain your balance
  4. Don't waste energy slipping TOO far away from the punch, just move enough to avoid the punch.
  5. After slipping out of the way, snap right back to your center.
  6. Use your eyes while slipping, keeping them on your opponent at all times.
  7. Finally, be patient! Slips are a very advanced skill to master, trust the process.




Your boxing stance plays a key role in how much power you're able to generate in your punches...

Setting up your stance correctly sets the strong foundation for you to be able to utilize your entire body for power punches:
Be sure to have a slight stagger in your feet, with your lead toe roughly in line with your back heel. Your weight should be distributed more towards the balls of the feet, with the back heel slightly lifted which allows the feet to pivot and move when necessary. Knees should maintain a soft bend, allowing for a grounded quality in the body and low center of gravity.


Don't just rely on your upperbody for power. Generate the force all the way from your feet to your head, here are some checkpoints you should focus on when punching for power:
  • Feet: It starts with a strong foundation. Make sure you're evenly distributing your weight on the balls of your feet.
  • Knees: Athletic bend in the knees
  • Hips: Rotate your hips into the direction of the punch
  • Core: Strong engaged core as you brace to make impact on the bag
  • Arms: Don't waste energy flexing your arms until you're activating the punch
  • Fists: Make a fist and squeeze tightly as you make contact with the bag


Time your inhales and exhales to sync up with your punches. By letting the breath out of your body at the same time as you release a power punch, you're generating a full body force.


5 Reason why it's important to Retract Your Punches

What does it mean to 'Retract Your Punch'?
It's the motion of quickly and strongly bringing your fist back to your face after you throw it out for a punch. 
It's a common mistake to think the hard work is done once you make contact with the bag, but that's only the half of it. Here's why bringing your punch back to your face is just as important as throwing it out...

1. The faster you retract your punches, the more speed and power they will carry.

2. When your punch feels more like a 'pushing' motion (rather than a 'snapping' motion), you're wasting energy and exposing yourself to pre-mature muscle fatigue.

3. Quickly retracted punches will set you up for better a defensive position.

4. You improve core strength by retracting your punches, as the motion requires engagement of your deep core muscles and stabilizers.

5. Retracting your punches quickly requires a strong flex in the wrist upon contact with bag, which protects your hands and arms from injury.


5 Reasons Why Your Boxing Stance...

is Crucial to Your Craft...

1. Keeping your fists up and your elbows in allows for a quicker reaction time when throwing punches.

2. Carrying your weight on the balls of your feet and maintaining a bend in your knees will lend itself to better balance and quicker footwork.

3. Engaging your core creates a strong foundation for any movement you make.

4. Relaxing your shoulders saves energy and allows you to fully rotate your punches.

5. Centering your bodyweight allows you to shift your energy and transition seamlessly from speed punches, to power shots, or to defense at any given moment.