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Boxing
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Boxing Fundamentals with Coach Geoff START HERE
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Boxing Fundamentals with Coach Geoff START HERE

Mastering Stance and the First Eight Punches with Coach Geoff

Video notes

Introduction

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Coach Geoff from the Center for Movement Challenges provides a step-by-step guide to mastering the basics of boxing. This session focuses on proper stance, balance, and executing the first eight punches with precision, whether you're training with or without equipment.

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Fundamentals of Boxing

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Stance

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  1. Getting into Position
    • Start with your feet together on a straight line for alignment.
    • Step forward with your lead foot or backward with your rear foot.
    • Ensure your feet are shoulder-width apart.
  2. Open Stance
    • Rear foot positioned so your rear toe aligns with your lead heel.
    • Feet angled 45 degrees relative to the center line.
    • Weight distributed evenly for balance and mobility.
  3. Adjustments for Mobility
    • Point the lead toe slightly forward for easier forward movement.
    • Open the rear toe for better omnidirectional balance.
  4. Posture
    • Knees bent, weight slightly off the heels.
    • Hands up, elbows below fists, with a straight line from fist to toe.
    • Lead shoulder in line with the lead fist, with waist rotation (not hips).

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Punch Breakdown

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Punch Types

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  • Straight Punches (1 & 2): Jab and Straight.
  • Hooks (3, 4, 7 & 8): Lead Hook, Rear Hook, Lead Body Hook, Rear Body Hook.
  • Uppercuts (5 & 6): Lead Uppercut and Rear Uppercut.

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Punch Details

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  1. Jab (1)
    • Step forward with the lead foot (small steps).
    • Advance the arm straight forward while turning the fist at full extension to protect the elbow.
    • Weight shifts forward through the hips, not the shoulders.
  2. Straight (2)
    • Starts with a pivot of the rear foot.
    • Weight drops straight down onto the rear knee, maintaining balance.
    • The punch travels directly forward with a downward-facing elbow.
  3. Lead Hook (3)
    • Weight shifts to the lead foot with a pivot of the lead heel.
    • Use contrary motion (pulling the rear shoulder back) to create space and generate power.
    • Arm lifts with the elbow in line, maintaining a thumb-up fist orientation.
  4. Rear Hook (4)
    • Similar mechanics to the lead hook but starts with the rear foot.
    • Weight shifts across the center line, maintaining balance.
    • Useful for lateral movement while punching.
  5. Uppercuts (5 & 6)
    • Generate power from the legs, not the arms.
    • For the lead uppercut, rotate the lead foot while lifting through the thigh.
    • Rear uppercut follows the same mechanics, using the rear leg for force.
  6. Body Hooks (7 & 8)
    • Similar to hooks (3 & 4) but lower, targeting the body.
    • Squat slightly before delivering the punch for optimal angle and power.

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Key Training Points

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  • Straight Lines: Align fists, elbows, knees, and toes for efficient force generation.
  • Weight Transfer: Pivot feet to drive power from the ground up.
  • Controlled Movement: Avoid leaning or overextending, which compromises balance.

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Conclusion

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Coach Geoff concludes the video by emphasizing the importance of proper form and technique in boxing. Master these fundamentals to build a solid foundation for further training.

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Key takeaways

  • Proper stance and alignment are crucial for balance and effective punching.
  • Each punch originates from the feet and flows through the body to maximize power.
  • Straight lines in posture and movement reduce muscle strain and improve efficiency.
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