Block with your hands and
forearms, kept in front of your
head and body.

FEINTING, DRAWING,
SHELLING-UP AND
INFIGHTING
FEINTING
Feinting is a characteristic of the advanced boxer. It requires using the
eyes, hands, body and legs in a single effort to deceive the opponent,
to create openings.
1. ARM FEINTS: This includes simply appearing to punch a specific
area with one hand and then doing the opposite.
2.BODY FEINTS: This includes making various movements with the
body to check your opponent’s reaction, such as advancing quickly,
dropping your knees or pivoting your shoulders.
DRAWING
Drawing is similar to feinting. In feinting, an opening is created, while
in drawing, some part of the body or head is left unprotected in order to
entice the opponent into throwing a specific blow, so that a counter attack
can be executed.
SHELLING UP
This simply means to completely
cover your head and body so that no
vulnerable area is exposed. It is
especially effective when moving
an opponent to work off his chest
and cut off the punching room.
Your hands must be kept in front
of your head or a foul for butting
will be called.

BASIC DEFENSE
INSIDE SLIP: This involves bending at
the knees and dropping the upper body
forward to the left, inside of the opponent’s
left jab. Your head should end up directly
over your left knee. This is a somewhat
dangerous move because you are moving
into your opponent’s right hand.
11
ADVANCED TECHNIQUES
THE LEFT HOOK
The left hook is the most difficult punch to learn correctly. It should never
be used as a lead punch, only when actual openings are present.
1. This is usually thrown from a close position after a
left jab or a right hand.
2. Use the left foot and hip to pivot or turn your body while
bringing up the elbow to a horizontal position.
3. The forearm should be parallel to the ground when
the hook lands.
4. The hook is most often thrown with:
• Palm In: With this hook, the palm of the hand faces your body.
This is somewhat difficult to master, but when thrown
correctly it can be extremely effective.
5. Keep your left knee bent for balance.
6. Return to the “on guard” position.
DEFENSE TO THE LEFT HOOK
1. Forearm Block: Cover the right side of your head with your right
arm and touch your ear with your right glove.
2. Ducking: Bend your upper body forward from the waist and dip both
knees allowing your head to drop underneath the hook. While ducking,
be sure not to take your eyes off your opponent.
UPPERCUTS
1. These are usually thrown from the inside with the right after closing
the distance with a left jab or hook. Your arm should be in a half-bent
position and should not dip below the waistline.
DEFENSE AGAINST
UPPERCUTS
1. The most effective defense is
merely stepping back out of range.

STRAIGHT RIGHT
For the beginner, this will be your power punch because
it is delivered with the weight of the body.
1. The right is normally thrown after the left jab.
2. Throw the right from the face and bring the
right elbow up to about shoulder level.
3. The left knee should be bent for balance.
4. Your power will be derived by pushing and
pivoting the right foot, whipping your right
shoulder forward and pivoting the hips.
5. Return the right immediately to the head.
DEFENSE AGAINST THE STRAIGHT RIGHT
1. Keeping the left hand in proper position in front of the head should
block most rights.
2. DUCK OR SLIP: Drop the upper body and head forward and to the
left, allowing the right to pass safely by. Be sure to keep your hands in front
of your head as a backup system and also that you will not be cautioned
for head-butting.
2. SLIPPING: This involves avoiding a blow without actually moving
the body out of range. The purpose of slipping is to avoid the blow and
maintain the position to counter. It calls for exact timing and judgment.
To be effective, it must be executed so that the blow is escaped by only
the smallest margin. The two basic slips are outside and inside.
OUTSIDE SLIP: This involves bending at the knees and dropping
the upper body forward and to the right, outside of your opponent’s
left hand. The outside slip is relatively safe because you are slipping
away from the right hand. Always take your catcher’s mitt with you when
you slip as a backup system
These basic defensive maneuvers should be practiced over and over
with a teammate so that they eventually become a reflex action. Have
your partner throw punches in slow motion while you block them. After
the technique is mastered, have him pick up the pace to simulate the
real thing.
DEFENSE AGAINST THE LEFT JAB
1. THE CATCH: The left jab is caught in the palm of the open right
glove (catcher’s mitt). Do not reach out for the jab. Let it come to you.
Be sure to keep up resistance in your right hand so you don’t hit
yourself.

A good technique for raising the left shoulder is to bend the right knee. This actually lowers the right shoulder,
which should then make the left higher.
2.ELBOWS IN FRONT OF BODY: This will
protect your body against body punches, but
more importantly, it will cause your hands to be
positioned in front of your head. This is the ideal
defensive position. Also having the elbows in
front of the body is the proper position from
which to throw punches and also to block
uppercuts.
3.HANDS IN FRONT OF HEAD: Your
hands should always be held at cheek level
to protect the head against your opponent’s
blows. The arms from the elbow to the fist
must be in a vertical (straight up and down)
position at all times.
4.THROW PUNCHES STRAIGHT OUT AND
BRING STRAIGHT BACK TO HEAD: When
punches are thrown, the hands should be
returned to their on-guard position as quickly
as possible to protect the head.
8
BASIC FUNDAMENTALS
BASIC OFFENSE
9
THE KEYS TO THE LEFT JAB ARE:
1. Throw it from the head.
2. Keep your elbow down.
3. Snap the arm forward at the elbow joint.
4. Push the left shoulder forward by pushing
from the floor with the right foot.
5. Return the jab back to the head as quickly
as you throw it out.
6. Dot not move your right elbow when throwing the left.
How to jab is as important as knowing when to jab. Unless you are using the
jab for probing purposes, it should not be used unless your opponent is within
punching range. Don’t throw it just to be doing something. Doing so will afford
your opponent the opportunity to gauge your speed and time your punches.
Work on the jab until your left arm almost falls off. Take a whole week in the
gym and throw only this punch. If you can develop a solid left jab, you will be
a good boxer.

EXERCISES

This is the most important punch in boxing. The
purpose of the left jab is to keep your opponent on the defense and to accumulate points. If you are keeping a jab in
your opponents face, he will have to concern himself with defense which will afford him less time to work on his offense
(hitting you in the nose). You can use the jab to disrupt your opponent’s rhythm and timing, in addition to using it to
control the bout.
The left jab is thrown by extending the left hand and arm fully, keeping to left elbow down and turning the forearm so
that the knuckles land in a horizontal position. Speed is derived by keeping the elbow down and snapping the arm
forward at the elbow joint. Power is possible by slightly pushing the body, particularly your left shoulder, forward with
your right foot and leg when the jab is thrown.
In order to be a competent boxer, you must master the basic fundamentals. Every advanced move or technique
is based on having solid fundamentals. Take your time and learn them well. This is the most important step in
amateur boxing.
1. FOOTWORK: Place your left foot and left shoulder out front. Your feet should be the length of a normal
step apart. Your left knee should be bent for balance, and your feet should be pointing toward your opponent.
Your feet must also remain apart for purpose of balance. If you move forward, move the left leg first and pick
up the distance with the right foot. If you move backward, move the right foot back and then move the left foot
after. Moving left or right is accomplished by stepping sideways with the foot of the direction you wish to move.
For instance, if you want to move left, move the left foot to the left and then bring over the right foot. Do the
opposite to move right. Do not get into the bad habit of bringing your feet together after you throw punches.
It is a waste of energy. Plus, whenever your feet are together, you’re susceptible to being either hit or pushed
off balance. Also, when you move forward, don’t drag your right foot. Use it. Make it work so that your weight
is evenly distributed.
It is extremely important that your left shoulder is “out front” or pointing towards your opponent. This will allow
for full rotation of the shoulders and hips when throwing the right hand. It also puts you in the proper defensive
position to guard against the right hand.
Make sure the left shoulder is always higher than the right. If not, you will be susceptible to right hands.

NECK

NECK
This is the most under-worked area on a boxer’s body and must be strengthened to protect a boxer’s head from rotating
in a violent nature when hit with a good shot. Exercising the neck is of extreme importance. Do the following exercises
religiously.
1. The Wrap Around Neck Strengthener is convenient and very effective. This weighted training device is used
by laying flat on the floor. Begin on your back and bend your head forward until your chin touches your chest.
Slowly return your head to its starting position. Next, roll over to your side and lift your head to touch your ear.
Do this on both sides and then lay face down. Lift your head until it is vertical to the floor, then return it to a
horizontal position. Each exercise should be performed in a controlled, deliberate fashion with 15-20 repetitions
per side.
2. The Ringside Neck Strengthener incorporates cables to utilize resistance training which has proven to be
extremely effective. This unique cable-system can be attached to a door knob, a ring post or any hook.
The exercises it employs are the same as the Wrap Around Neck Strengthener only they’re done from a
standing position.
An instruction guide is included with each of these neck-strengthening devices when ordered from Ringside.
ADDITIONAL TRAINING
As previously stated, to become proficient, a boxer needs to train more than three days a week.Running is an excellent
means of conditioning for boxing, if done properly. Keep in mind that you are training for amateur boxing, not crosscountry
running or marathon racing. Roadwork should be done as follows:
1. Warm-up by stretching out. 2. Jog a mile or so to warm-up.
3. Now comes the workout—Sprint for the same amount of time you will be boxing.
• Junior Division Age 10-11 1 Minute • Intermediate Division Age 12-13 1 ½ Minutes
• Senior Division Age 14-15 2 Minutes • Novice Division Age 16-20 2 Minutes
• Open Division Age 21 or over, 2 Minutes
Novice Champ
Then rest for one minute and repeat this process three times. When you start to get in shape, you should be covering
more ground during your sprint. Bring a stopwatch or watch with a second hand to time yourself.
After you have completed your intense sprint program, it is a good idea to finish up with a jog of any length you desire,
but remember that your real amateur boxing workout is the sprint routine. Again, the key is training your body for quick,
explosive, intensive action.
For a more comprehensive running program, USA Boxing has produced a book called “Coaching Olympic-Style
Boxing”. This details, among other aspects of training, an intense interval running program. “Coaching Olympic-Style
Boxing” is available from Ringside and should be a part of every coach and boxer’s library.

SPARRING STOMACH

Most boxers look like they have strong stomach muscles, but in reality
they are very weak in this area. Below are a few brief abdominal exercises.
DO ALL UNTIL YOU GET A GOOD BURN!
1. Lay on back, knees up, hands behind head, alternate elbows to knees.
2. Lay on back, knees up, put ankle of one foot on opposite knee, hands behind head, alternate elbows to knee.
Switch ankle and knee positions.
3. Lay flat on back with legs in air at right angle to upper body, alternate elbows to knees.
4. Lay flat on back, bring knees up to chest, legs back to floor.
5. Lay flat on back, elbows behind head, pump legs in bicycle fashion touching elbow to opposite knee.
The medicine ball is a valuable tool in conditioning the stomach. A couple of basic drills follow.
1. Stand back to back with a partner. Plant your legs firmly and rapidly hand the medicine ball off to each other
in a circular fashion. Focus on rotating and twisting at the waist to gain torque in your punches.
2. Hold the medicine ball against your chest while lying on your back. Bend your legs and lie directly in front of
a partner. Sit-up and at the top of the movement throw the medicine ball to your partner. He will mimic your
movement and throw it back.
A more complete guide to medicine ball workouts is provided free of charge with any Ringside Medicine Ball purchase.
Ringside also offers books and videos that expand on the different workouts you can do with the medicine ball.