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Copyright © 2009
Rob Pilger
The Set Up
You want your feet spaced shoulder width apart and your left shoulder in front. I like my fighters angled this way as less of their body is exposed and they can punch with more leverage this way. You must not start squared up.
You want the knees bent and the elbows resting on the side of your body. (Ribs) Feet turned out a bit so they're not facing sideways.
Your hands are up and chin tucked. This is a proper setup for boxing stance. I will now briefly explain a drill you can use to learn how to move and keep an ideal punching stance.
The Box Drill
Boxing stance starts in ideal position and ends in ideal position. The box drill teaches you how to do this. You will need to learn how to move well and stay in your ideal stance if you want to punch with authority and not become a target.
To begin the box drill, get into your stance and move to the right with your right foot initiating the movement. You end being in your ideal stance. Again, start in ideal stance/position end in ideal stance. Be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. You never want to square up while moving.
When moving to the left, you begin by moving your left foot, with the right following and ending in proper stance. Be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. You never want to square up while moving.
Moving forward the front foot leads while the back foot follows and you again end in ideal stance. Be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. You never want to square up while moving.
When moving backwards your back foot leads while your front foot follows, ending in ideal stance. Again...When performing the box drill be sure to keep your left shoulder in front, elbows touching the ribs, hands up and you move while being on the balls of your feet. You never want to square up while moving.
Closing Thoughts
The box drill will lay the foundation of moving with proper stance and keeping it. This basic skill is lacking in many amateur and even professional fighters today. They punch with their feet to wide, or they're feet are all over the place. It's really disgusting to see.
You cannot be taught anything new until you have this basic skill down. This will make you a MUCH better puncher, because you will punch with optimal leverage. Fighters who lack power usually have a skewed boxing stance.
You will also be less of a target when implementing this drill properly. Many fighters make the mistake of squaring up when moving laterally. A good fighter will see this and capitalize on it by letting his hands go on you.
The solution? Do it right!
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Rob Pilger is a Certified Strength and Conditioning Specialist and Level II USA Boxing Coach.
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