This boxing handbook provides up-to-date, in-depth coaching for serious contenders. Weaving fundamental skills into a progression of drills that hone technique in increasingly complex, demanding, and realistic fighting situations, the handbook aids fighters in developing the reflexes of a complete boxer and teaches the move from a process-and-react mentality to one of seeing-and-reacting. Hundreds of sequential images illustrate vital steps in the progression—from proper stance, effective footwork, and range to defense and counters, the importance of angles, and creating winning strategies. Alan Lachica is the coauthor of Boxer’s Start-Up, Fighting Fit, and Fitness Training for Girls . He is a certified USA amateur-boxing coach and the owner of Bulldog Boxing Gyms. His boxing exhibitions have been featured on local and national television, including the CBS News' Eye on America . He lives in Inman, South Carolina. Doug Werner has written more than a dozen sport instructional guides, including the Start-Up Sports series and is the coauthor of Boxer’s Start-Up and Fighting Fit. He lives in Chula Vista, California. Boxing's Ten Commandments Essential Training for the Sweet Science By Alan Lachica, Doug Werner Tracks Publishing Copyright © 2007 Doug Werner All rights reserved. ISBN: 978-1-884654-28-2 Contents Introduction, 1 Stance and rhythm Fight from the boxer's stance with rhythm, 2 Footwork Learn to move skillfully in all directions, 3 Range Know and master your range, 4 Laws of punching Obey the laws of punching and punch power, 5 The jab Make the jab your best punch, 6 Punch mechanics for fundamental punches Master the mechanics of the major punches, 7 Defense and counters Master the defenses against each punch and know how to counter every attack, 8 Angles Angle in and out on different lines, 9 Putting it all together Blend and master offensive and defensive skills through focused sparring drills, 10 Making a plan Follow a plan every round — be it workout, sparring or competition, Resources, Index, 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 defen