Overview:
The Jab is the number one punch in boxing as we all know, and just like I tell my own students, you can’t train your jab enough.
This Jab drill will utilize 3 different variations of the jab & you will be jabbing for reps instead of time.
By the end of this workout, you will have completed 300-500 jabs in total.
Coach’s Notes: Be sure to have full extension on your jab every time your throw it. No exceptions.
The Drills: Shadowboxing
You could do this on the heavy bag if you choose to, but I recommend shadowboxing to focus on technique execution more than anything
Drill A.) The Single Step Jab (4 sets x 25 reps; superset with Push Ups)
You will step with your lead foot as you jab with your lead hand focusing on moving your lead foot & jab hand in a harmonious fashion.
After Jabbing 25 times, perform 25 push ups right after before moving into the next set of jabs.
Do not rush your Jab. Focus on execution the entire time. Launch them at full speed with proper execution but reset in between jabs to always make sure form & stance integrity is maintained.
Drill B.) Level Change Jabbing (4 sets x 25 Reps ; Superset with Boxer Squats)
Your Level Change Jab is when you alternate between punching high towards the head & low towards the body. It is crucial that when punching low to the body that you bend your knees to lower your level properly. Do not just punch downward.
Punching High & Punching Low counts as ONE(1) REP; You will do 25 reps per set.
This drill will help you learn how to jab while getting under your opponets jab at the same time.
You will do 20 Boxing Squats(a squat in your Boxing Stance) after each set of Jabs you complete.
Drill C.) Feint Jab (4 Sets of 25 Reps; Superset with Russian Twists)
You may not have been taught this but feinting a jab is just as important as being able to throw a jab. A good feint looks like the real deal & if your feint can look like a real jab, you can make your opponent flinch without ever having to punch them.
A good feint jab uses the lead half step to look convincing along with a small flinch from the shoulder.
Stand in a mirror and work your feint for 25 reps straight, trying to make each feint look more real than the last. (YOU WILL NOT THROW A REAL JAB NOT ONCE THIS TIME)
Superset each set with 25 reps of russian twist after every jab set.
Film The First 25 Reps of Each Drill.
Doing it is one thing, but I want you to be able to go back & watch your movements to see where you need more refinement.
Enjoy this training session & keep pushing until the last round!
~
Coach Tarik | RasTariek Boxing Temple