How many times have you seen someone throw punches at the heavy bag, or in shadow boxing, and they are not moving about as they throw? They are not moving their head, their feet or their body. They are not changing angles. This video lesson is about a simple rule: don't move without punching, and don't punch without moving.

It is for boxers, coaches and anyone whose bag work and shadow boxing have turned into standing in one place and hitting.

Why Standing Still Gets You Hit

If you throw punches without moving off line, your opponent will eventually figure out where you are and hit you. Plain and simple. A stationary target is an easy target, and it does not matter how good your punches are if you are always in the same place when you throw them.

Why Moving Without Punching Gets You Hit Too

The opposite is just as bad. If you move around without punching, your opponent will eventually figure that out too, and just hit you. Movement on its own is not defence. It only works when it is tied to a threat. If they know you are not going to punch, they can walk straight in.

Move Before, During And After

The answer is to move before, during and after your strikes:

  • Before, to get to the right distance and angle
  • During, so the punch has your body behind it and your head is not where it started
  • After, so you are not standing in front of the return shot

That movement can be small. A slight change of angle, a step, a move of the head. It does not need to be dramatic. It needs to be there every time.

Bad Habits Come From Training

Most people who stand still in a fight learned to stand still in training. They hit the bag square on, they shadow box in one spot, and they do pads where they are told to stand and throw. Whatever you do in training is what comes out under pressure.

How To Practise It

On the heavy bag, set yourself a rule: every combination starts and ends with movement. In shadow boxing, never throw two punches from the same spot. Watch yourself on video and be honest. If you see yourself standing still, go back and fix it.

Take It Further

Movement and punching together are taught from the very first lessons of the Learn To Box Online Course. For more boxing technique and drills, see The Boxing Series.