This video lesson is about a jab drill for the heavy bag. But the same principles can, and indeed should, be applied to every punch, combination, strike and technique you use. Make sure you drill it every single time you work the bag, until it becomes second nature.

It is for boxers and martial artists of any level who want a sharper, more useful jab, and better bag work in general.

Why The Jab Comes First

The jab is the most important punch in boxing. It measures distance, sets up your other punches, keeps your opponent busy and gets you out of trouble. A fighter with a good jab controls the fight. A fighter without one is always playing catch-up.

Because it is thrown so often, small faults in your jab show up everywhere. Fix the jab and a lot of other things improve with it.

What A Good Jab Looks Like

Whatever drill you use on the bag, these basics need to be there every time:

  • The punch goes out straight and comes back straight, along the same line
  • The rear hand stays at the chin while the jab is out
  • The chin stays tucked and the shoulder comes up to protect it
  • The feet stay balanced, so you can follow up or move away
  • The punch snaps on contact rather than pushing the bag

If any of those slip when you get tired, that is where to focus.

Apply The Principles Everywhere

The reason this drill matters is that the principles behind it are not just for the jab. Balance, structure, a straight line out and back, the guard staying home, moving after you punch: those apply to the cross, the hooks, the uppercuts and your kicks as well.

Train it with the jab until it is automatic. Then carry the same standards into every combination you throw.

How To Make It Second Nature

Repetition with attention is what builds habits. Mindless repetition builds sloppy ones.

  • Start every bag session with a round on this drill
  • Keep the reps clean and stop when form breaks down
  • Add movement, so you are jabbing and moving rather than standing still
  • Gradually raise the speed and intensity

Do it every single time you train on the bag. In a few weeks you will notice it is just how you punch.

Take It Further

The jab is the foundation of my Learn To Box Online Course, and the course builds everything else on top of it. For a deeper library of boxing technique and drills, take a look at The Boxing Series.