Fundamental Strikes/Single Direct Attacks

The single direct attack is a single offensive action that travels directly to the target without attempts to conceal it. 

Head Strike

Headbutt

Hand Strikes
Jab
Cross
Hook
Uppercut
Overhand
Finger Jab/Eye Pokes & Gouges
Hammerfist
Palm Strikes

Elbow Strikes
Front Elbows
Back Elbows

Knee Strikes
Knees

Shin & Foot (Kicking) Strikes
Front Kick
Side Kick

Round Kicks
Oblique Kick
Spinning Kicks

Cross

The rear straight punch is commonly referred to as the cross. It is more powerful than the jab due to the rotation of the upper body in conjunction with the rear foot pushing off the floor. In terms of speed, it is slower than the jab due to the greater distance between your rear hand and your opponent.

When throwing the basic cross:

-From a left lead, push off and pivot on the rear right foot. Rotate your body to the left and shift your weight onto the front foot. 

-Throw the punch in a straight line out and back.
-Make the punch snap. Keep the hand loose, tightening the fist just before impact.
-Do not chicken wing your arm by rotating it out to early and in an exaggerated way as this causes it to loose power and telegraphs the punch.
-Protect your chin by keeping it down, lifting the shoulder of the punching arm and keeping your opposite hand up.

Fist Positions
Generally the fist is in a horizontal position upon impact. This is the most common way it is taught. Some variations include the verticle fist or the angled up or angled down position. 

Head Position

There are two general head positions you can use when throwing a Cross: Middle,  Lead Side.
1) Middle - Head doesn't shift off line when throwing the cross.
2) Lead Side - Head shifts to the lead side. Often used in conjunction with a lead side angled step forward. 

The cross can also be thrown from a lowered position.

1) Low Middle - Cross thrown from a low duck position.

2) Low Lead Side - Cross thrown from a lead side bob position. 

TJ Dillashaw Tutorial

Tony Jeffries Tutorial

My Boxing Coach Tutorial

Jab

Ramon Dekkers connecting with a stiff jab

The jab is the lead hand straight punch.  As the lead hand is closer to your opponent than the rear, it is the fasted punch in your arsenal but lacks the power of most other punches.

The jab serves many offensive and defensive purposes. It can be used to set up other attacks, keep the opponent at bay, probe to test an opponent's reactions, disrupt an opponents attack or to simply cause damage.

When throwing the jab, keep these points in mind:
-Throw the punch in a straight line out and back.
-Make the punch snap. Keep the hand loose, tightening the fist just before impact.
-Do not chicken wing your arm by rotating it out to early and in an exaggerated way as this causes it to loose power and telegraphs the punch.
-Protect your chin by keeping it down, lifting the shoulder of the punching arm and keeping your opposite hand up.

Fist Positions

There are four possible fist positions upon impact:  Horizontal, Vertical, Diagonal-Thumb Up, Diagonal-Thumb Down. The majority of instructors teach the horizontal position. The vertical is the second most popular position. 

Head Positions

There are three general head positions you can use when throwing a jab: Middle, Rear Side, Lead Side.

1) Middle - Head doesn't shift off line when throwing the jab. 

2) Rear Side - Head shifts to the side of your rear foot. Same motion as if you were slipping your opponents jab while simultaneously throwing your own jab  *example

3) Lead Side - Head shifts to the lead side. This is more difficult to perform and less often used than the other two positons. It is generally used with the step and pivot (curving jab) footwork. This is the most difficult of the three. *example

The jab can also be thrown from two lower positions. 

1) Low Middle - Throwing the jab from a ducked position. 

2) Low Rear Side - Throwing the jab from a rear side bob position. 

Jab Variations

Front Step Jab 

Used to quickly attack with a jab then quickly retreat back out of range. *example *example

*Front Step Jab Variation - Step Jab followed by a rear foot step back. *Gabriel Varga example

Full Step Jab

1) Step & Slide Jab *example

2) Push Step Jab *example

Body Jab

When throwing a jab to the body, lower your body down in a semi bob like motion. *example 

There is some risk with the body jab as you're more exposed to the rear overhand and the lead knee or kick. 

Circling Lead Side Jab 

Essentially is jabbing while circling to your lead side. It is a method of getting offline but can be dangerous when fighting an opponent with a matching lead since you are moving into the opponents power side.

1) Lead Foot Step then Pivot (Curve Step) *without head movement *example

2) Back Foot Step then Reface (Hip Carry)

Circling Rear Side Jab 

Jabbing while circling to your rear side. 

1) Lead Foot Step then Pivot (Reface) *without head movement

2) Back Foot Step then Reface *without head movement *with head movement

Backward Moving Jab 

1) Back Foot Moves First *example

2) Front Foot Moves First *example

Slide Step Jab

Generally used as a feint which allows you to gain distance for your follow up strike. As the jab is thrown your back foot slides up about halfway. You can now push off the back foot, covering more distance with your next strike than you would using basic footwork. Sometimes referred to as steal a step. *example

Bernard Hopkins talking about the jab
Boxing 101- Boxing Film Study- SCIENCE OF THE JAB

Jab with Head Movement

Straight Lead Punch Technique: NY Martial Arts Academy

Variations of the Jab: Coach Anthony

Uppercut

Adrien Broner

The uppercut is a curved punch delivered in an upward motion along a vertical line to the opponents head or body. 

Basic Mechanics
When throwing the uppercut, the punching arm should be bent. For a close range uppercut, the arm forms approximately a 90 degree angle. The angle increases when delivering longer uppercuts. The bend of the arm does not extend (straighten) at the end of the punch - fully extending the arm is a common beginner mistake (perhaps a very long uppercut is the exception tot the rule)

When throwing the lead left uppercut, rotate to the right, slightly pivoting off the left foot. As you throw the punch, transfer about 10-20% of your weight from the left foot to the right foot. Having said that, there is a variation of the lead uppercut which is often taught where you still rotate the body to the right, but your weight doesn't shift from front foot to back foot.  

Often the lead uppercut is loaded before it is executed by first throwing a rear hand strike or by simply using a slipping/bobbing like motion to shift to the lead side, but this isn't always the case.

With the rear right uppercut, rotate to the left, pivoting on the right foot. Transfer about 10-20% of your weight from the right foot to the left foot. 

Beginners tend to make the mistake of drastically dropping the hand in preparation of throwing the punch. Try to keep the path of the punch a tight, upward arc rather than wide or looping.

Fist Position

The fist position for the uppercut is most often palm up (palm facing toward the fighters body). There are some exceptions where a vertical fist is used . 

Uppercut Variations

Gazelle/Leaping Uppercut

Shovel Hook

The shovel hook is a curved punch delivered in an angled upward motion. 

Where the hook punch moves along a horizontal line and the uppercut along a verticle line, the shovel hook lies between the two, thrown at a 45 degree angle. 

It more often targets the body but can also be delivered to the head. I prefer it to the traditional body hook. 

Though the name might suggest it is more of a hook variant, I beleive the mechanics are closer to the uppercut, which is why I've included it in this section. 

Example

Headbutt

A headbutt is a strike where you use the harder part of your head against the softer bones of the opponents face. 

The strike is best delivered using the crown of the head (the hairline) or higher. 

The primary risk of using a headbutt is that you may accidentally miss your intended target, smashing your head into the hard part of your opponents head, damaging you as much as your opponent. Even when done correctly you are still receiving some degree of head trauma. 

Even so, the headbutt is a powerful tool. It can generate a tremendous amount of power and when successful, can easily knock out an opponent (as can be seen in the clips below). It is an unexpected strike which can catch your opponent completely off guard. 

Not Clinched

   *Headbutt at football game

   *Example

Clinched

Ground

Footwork

A. Single Step (one leg moves)

1. Lead Foot Step Forward (Lead Step)
This is generally used to allow you to attack with a punch then quickly retreat out of range. The front foot steps forward as the strike (usually a jab) is thrown but the back foot does not move. At the extension of the punch, quickly push off the front foot moving back to your stance. Example

Can also be used as a fake to judge an opponents reaction, throw off tempo or as part of a drawing attack. 

2. Lead Foot Steps Back

There are a few variation. 

1) The front foot slides back just past the back foot, then returns forward - Your upper body does not switch leads. Is generally used to evade low kick or stick/manchette strikes to your front leg. *example  

2) Step diagonally back - Most often used along with a lean to evade strikes to the head. Can also be used with a hang overhand punch. *example *example  Can also be used to evade low kicks. *example 

3) Floating Leg (Lutang) - From Kalis Ilustrisimo, the movement allows you to quickly move your lead leg out of the way of an attack without stepping back. It's also a deceptive movement which can throw off your opponent. As a strike approaches, either slide or swing your lead leg directly behind you and then forward again. Example

4. Rear Foot Step Back (Rear Step)
1) Step Back - Generally used defensively to get out of range of your opponents upper body attack, then quickly move back in range for a counter (see Snap Back/Rock Back under Defensive Tools)

2) Step Diagonally Back - Most often used with a lean to evade strikes to the head. Can also be used with a hang overhand punch. *example

B. Multiple Steps (both legs move)
1. Basic Footwork
Step first with the foot which is closest to the direction you are heading, then the other foot follows returning you to your stance. 

-Forward - Front foot steps, then the back foot follows.
-Backward - Back foot steps, then the front foot follows.
-Left - Left foot steps, then right foot (moving directly sideways).
-Left Curving - Left foot steps then slightly pivots as you step with the right (so that you are again facing your opponent).
-Right - Right foot steps, then the left (moving directly sideways).
-Right Curving - Right foot steps then slightly pivots as you step with the left (so that you are again facing your opponent).

There are essentially two versions of the Basic Footwork. The Step and Slide and the Push Step.

a) Step and Slide (Step & Step) The Step and Slide is the slower, more plodding version where you are essentially picking up the first foot, moving it in the direction you want to go as you shift your weight into that foot to move your body. The second foot then either slides or steps, returning you to your original stance.
*Step and slide technique example

b) Push Step With the Push Step (push shuffle) instead of just transferring weight to move you in the direction you want to go, you quicken the motion by pushing with the opposite foot. If you are moving forward you push off the floor with the back foot. If moving backwards, you would push off the floor with the front foot. Moving to the right, the left foot pushes. Moving to the left, the right foot pushes. Many JKD instructors teach that when moving forward you land on the heel of the front foot. I generally don't do this.

*Example

2. Slide Step 
Used to quickly cover more distance than what can be done with the basic footwork.
-Forward - Back foot moves first, then the front. Can be a small step (back foot takes a small step forward) or a larger step (back foot slides up just behind or to the side of the front foot).
-Backward - Front foot moves first, then the back. As with the forward side step, this can be a small or large step.
*Slide step technique example
-Angled - My first exposure to the use of the angled slide step is with the unique footwork of Dominick Cruz. Generally used to get an angle for a strike or to setup a strike through misdirection. He generally incorporates a long bob like motion while slide stepping. 
*Cruz Slide Steps With Bob (Bump) Sideways

*Cruz Slide Steps With Bob Forward Angle

-To Deliver Front Leg Kicks - The slide step is the primary method of delivery front leg kicks when an opponent is at long range. When used in this context it could be considered a single step move. 

*Slide Step To Lead Side Kick

*Slide Step To Lead Front Kick

3. Shifting/Step Up
Shifting is when the back foot steps forward beyond what was previously the front foot, causing you to change your stance. A punch may be thrown before, during or immediately following the step. In someways this could be considered a variation of a slide step. 

*Jack Slack article

*Boxing Life article

*Defense dans la Rue article

*Examples of shifting in boxing

4. Pivot
-Front Foot 

    -To Lead Side *Example *Example

    -To Rear Side *Example
-Back Foot

    -To Lead Side *Example

    -To Rear Side *Example

5. Front Foot Step then Pivot (Curve Step, Circling)
Stepping to the side (or diagonally) with the front foot followed by a pivot on the front foot to bring you back to your stance. Generally used to get a slight angle on your opponent. 

-To Lead Side *Example *Example

-To Rear Side *Example

6. Back Foot Step then Reface (Curve Step)
Rear foot steps then take a small step with the front foot to bring you back to your stance and reface your opponent. 

-To Lead Side  *Example  *Example Could also be thought of as pivoting on the front foot toward your lead side (Trevor Wittman refers to this as a Hip Carry or Karaoke Step)

-To Rear Side *Example (Trevor Wittman refers to this as a Step Over)

7. Switch Step
Used to switch from a left lead to a right lead (or vice versa). For lower body strikes, it is generally used to get more power for lead leg knees or kicks. Also used defensively when opponent tries to kick the inside of your lead leg. You can switch step to make him miss then would generally come back with a round kick. More advance uses of the switch step can be seen with fighters such as Dominick Cruz and T.J. Dillashaw, both of whom use the step as part of pattern of confusing footwork to create angles of opportunity.  

*Switch Step to Round Kick

*Switch Step Cross

8. Stutter Step
Shift your weight forward onto the front foot then. Bring your back foot up a short distance and just before it touches the ground, you step forward with the front foot. While the front foot is in the air, the back foot has touched the ground and is pushing off. This technique is most often followed up with a rear leg round kick. It is used to move you into the proper distance to throw the kick or, due to it's choppy broken rhythm motion, to throw off an opponents defense. It is also a way of increasing the kicks power. The superman/cobra punch uses an exaggerated version of the stutter step.
*technique example

9. Gazelle Step
See separate page here

10. L Step

*Example  *Example

-Slide Step To L Step *Example

11. Tyson/D'Amato Step
See separate page here

12. Hop

Hopping forward on the supporting foot to deliver a kick with the lead leg. 



Footwork Drills (Work in Process)
Reverse L Drill -Single Step - Step and Slide (Forward, Backward, Lead Side, Rear Side)

Single Step Drill  (Front foot steps forward then back to stance. Back foot steps backward then back to stance)

Step and Slide to Shifting - Step and slide twice, then shift. Reach the end of the room then go back wards.

Ipsilateral Punching Line Drill - Jab (or lead hook), cross using ipsilateral footwork forward. Reach end of room then go backwards.

Contralateral Punching Line Drill - Jab (or lead hook), cross using contralateral footwork forward. Reach end of room then go backwards.

Ipsilateral Punching Forward, Contralateral Backward Line Drill

Double Jab Line Drill 

Double Jab, Cross Line Drill

Jab. Double Jab. Double Jab, Cross. Anchor Step. Jab, Cross

Back Em Up Drill -(1) Jab, Jab, Cross. (2) Jab, Hook, Cross. (3) Lead Hook (back foot slides up), Jab, Cross.  (Prefer replacing the lead hook with a jab.)

Back You Up Drill - (1) Jab (back foot steps back), Jab (front foot steps back), Cross (back foot steps back and pivots). (2) Jab (back foot steps back), Hook (front foot steps back), Cross (back foot steps back and pivots) (3) Hook (back foot steps back), Jab (front foot steps back), Cross (back foot steps back and pivots) 

Ipsilateral Line Drill With Slips - *Forward - Hook, Cross, Slip Toward Rear Side (front foot steps), Slip Toward Lead Side (rear foot steps), Hook, Cross. 

*Backward - Cross, Hook, Slip Toward Lead Side (back foot steps), Slip Toward Rear Side (front foot steps).

Dominic Cruz - How To Fight A Bigger And Stronger Opponent

Stance

I. Primary Stances
Basic Guard
-One foot forward (generally strong side back) with feet wider than shoulder width  apart.
-Hips turned in so that the front foot is slightly turned in and the rear foot is turned at around a 45 degree angle.
-The toe of the front foot should be somewhat in-line with the heel of the back foot (though I tend to be wider)
-Heels slightly up, placing weight on the balls of the feet. Back heel is usually slightly higher then front.
-Weight is distributed about 50/50 between the feet.
-Both knees are slightly bent.
-Hands up at about cheek level with elbows pointed down. Lead hand further in front of the head than the rear hand. 
-Chin is down, teeth slightly clenched.

The Fence/Passive Hands Up Stance

The fence is a self-defense stance used before a physical altercation has begun. It serves the dual purpose of de-escalation and pre-emption. 

-The open hands signal to the aggressor that you do not want to fight.

-The arms up position essentially serves the same purpose as a normal guard. That being, your arms create a physical barrier between you and your opponent. Your raised arms are closer to your head shortening the time it takes to implement a cover defense, a dive (spear) entry to clinch, or to strike. 

 

II. Elements of Stance
Width of the Legs

Generally speaking, a wider stance with feet further apart will provide greater stability by lowering the center of gravity and broadening the base of support.  A wider stance can provide explosive forward and backward unidirectional movement (think fencing) but limited omni directional movement. Additionally, a wide stance makes it harder to defend against kicks to the lead leg. A wider stance brings your front leg closer to your opponent, making it easier for them to reach. It also necessitates a greater weight transfer to your back leg in order to lift the front leg in order to check the oncoming kick or move the leg out of the way. This is one reason the Muay Thai stance is more narrow. 

 

Conversely, a narrower stance provides greater omni-directional movement, less forward backward explosive movement and reduced stability. 

Height of the Stance

Though the height of the stance is partly determined by the width of the legs, it is also affected by the amount of bend in the knees, bend in at the waist, curvature of the spine and neck. A higher, upright stance with less bend in the knees and a straighter back, generally provides greater mobility. Conversely, a lower stance, with more bend in knees and hunching of the back and neck, results in a lower center of gravity leading to greater stability.

Leading Leg

A left leg forward position is often referred to as an orthodox stance and a right foot forward position a southpaw stance. A position where the legs are side by side is often referred to as a natural or neutral stance. Generally, a right handed fighter will use an orthodox stance and a left handed fighter a southpaw stance. This follows conventional wisdom from combat sports such as boxing and Muay Thai that a fighter should have their strong arm back to enhance their power side. Some martial arts, such as Jeet Kune Do, take the opposite approach and believe that your strong side should be forward. 

Weight Distribution to the Legs

A fighters body weight can be shifted so that it is primarily in the front leg, the rear leg or somewhat evenly distributed between the two. This weight distribution affects the upper body position as it relates to the distance between your feet. A fighter with straight posture and the same amount of bend in the knees will find that when weight is evenly distributed, there upper body is at the midpoint between there feet. When weight is shifted forward, the upper body is closer to the front foot (forward center of gravity). When weight is shifted back, it is closer to the back foot (backward center of gravity). 

Generally speaking, a stance where weight is distributed more to the front leg will give an offensive fighter a slight attack edge as they don't have to take the time to shift their weight forward. This attack advantage becomes a defense disadvantage since the weight forward fighter first has to shift their weight off the front foot when retreating backwards or to check round kicks.

A stance where weight is distributed more to the back leg will give a defensive fighter an advantage as his upper body is further away from his opponent and he does not have to take the time to shift his weight off the front foot. Also, The rear leg weighted fighter is better able to use the front leg in a defensive manner through the use of stop kicks or shin checks. As expected, this defensive advantage becomes an offensive disadvantage since the fighter first has to take the time to shift his weight forward to attack.

Of course, a stance where weight is distributed evenly is a compromise between these two positions.

Body Angle 

In terms of body angle there are two broad categories. The first is the bladed (side) stance, where one foot is more or less in front of the other and you present a side profile to your opponent. The other is the squared (forward) stance where your back foot is to some degree to the side of the front foot and both of your shoulders and hips are facing more towards your opponent. 

Generally speaking, the bladed stance provides more protection to the body. The sideways position limits a forward facing opponents ability to strike vulnerable areas such as the groin and abdomen with straight strikes. 

Negatives include more back exposure and greater difficulty utilizing rear arm and leg attacks.  Also, it is harder to defend against takedowns as the front leg is available to your opponent, it's difficult to use the rear arm to defend and it lacks right and left side stability. 

It's important to note that this is a very general summary of body angle. In actuality, body angle is not a single thing but instead refers to the angle of various parts of the body which do not necessarily have to correspond to each other. For instance, one could have a side stance where the right foot is directly behind the left, the feet are pointing towards 3:00 but the torso is turned so that both shoulders are facing the opponent. This of course would be an uncomfortable, un-useful stance but it illustrates that point. That said, minor adjustments to this stance (moving the backfoot a little to the side of the front foot, turning the feet to a 35-60 degree angle, and making the upper torso less square) puts you into a somewhat common boxing stance. As you can see, there is a great deal of variation when it comes to stance.

Foot Contact

Generally speaking, standing flat, with both the ball and heel of the foot on the ground, provides more stability. This increased stability is the result of the greater surface area with the ground that a flat foot provides. Conversely, it is argued that being on the balls of the feet with the heels up provides for better mobility. 

Upper Body

Generally, the upper body is kept relatively straight without much bend to the front, back or either side. This allows for quick evasive defenses (ex. slipping, weaving, pulling) in any direction. 

Head Position 
Typically, the head is bent forward so that the chin is closer to the chest. The chin is a focal point that, when impacted, exposes an individual to the risk of being knocked out. Additionally, when the chin is up, the throat is highly exposed. Thus tucking the chin provides some of protection to both the chin and throat. 

-

Terms:

Orthodox Stance - refers to a left foot forward stance
Southpaw (Unorthodox) Stance - refers to a right foot forward stance

Bladed (Side) Stance - Stance where one foot is more or less in front of the other and you present a side profile toward your opponent. 

Squared Stance - Stance where your back foot is to some degree to the side of the front foot. Your shoulders and hips facing more towards your opponent. 

The Principles of Unarmed Combat
Geoff Thompson The Fence
Bloody Basics: Striking Stance

Writing, Fighting and Other Stuff: Use Your Head: Part 1

Sweet Science of Fighting:Fighting Stances: All Martial Arts Explained!

Pros and Cons of Fighting Stances

Data Science Meets UFC: Does a Fighter’s Stance Really Give them an Advantage?

https://evolve-mma.com/blog/mma-stances-an-explainer-and-finding-whats-best/

https://www.youtube.com/watch?v=RkEJj8jaL68

https://www.efsupit.ro/images/stories/decembrie2021/Art%20464.pdf

http://boxingaddicts.com/fighting-stances-martial-art-stances-and-what-to-use-in-a-fight/

https://mmaexplained.com/articles/manual-to-mma-stances/

http://www.martialwaynetwork.com/2018/11/01/stances-part-1-the-front-stance/

https://www.amazon.com/Footwork-Wins-Fights-Kickboxing-Martial/dp/1718062575/ref=sr_1_32_sspa?crid=ZBZCGN7LNFN9&keywords=martial+arts+principles&qid=1655477364&sprefix=martial+arts+prin%2Caps%2C251&sr=8-32-spons&psc=1&asin=1718062575&revisionId=&format=4&depth=1

https://www.boxingscene.com/forums/boxing-forums/training-nutrition/667700-stance-and-weight-distribution

http://www.kungfumagazine.com/forum/archive/index.php/t-29964.html

https://fanaticwrestling.com/blogs/news/the-importance-of-a-good-wrestling-stance

https://www.bjjee.com/articles/what-elite-wrestlers-know-and-you-dont/

https://www.dailymail.co.uk/sciencetech/article-4224110/Flat-footed-fighters-advantages-combat.html

https://www.austinkickboxingandjiujitsu.com/boxings-relationship-with-fencing-the-art-of-striking-and-movement/