Body punching drill
Body-head-body flow
Links body and head targets with balanced weight shifts and compact punch recovery.
By DrillGrid Admin
Purpose
Links body and head targets with balanced weight shifts and compact punch recovery.
Setup
- Pair two boxers as A and B with gloves
- Begin at the distance required by the sequence, agree light technical contact, and let Boxer A feed or present targets while Boxer B performs the action
- Keep the floor clear and match speed to the less experienced boxer
Run it
- Set Boxer A as the feeder or target holder and Boxer B as the working boxer; begin at a controlled technical pace.
- A three-punch flow: Left hook to body, Left hook to head, Right hook to body. Focus on the rhythmic weight shift between legs.
- Reset in stance after each clean repetition. Work for 2 min round / 30s rest, switch roles halfway where appropriate, and stop the round if shape or control breaks down.
Coach checks
- Drop your center of gravity by bending the knees, not the waist, to keep eyes on the target.
- Turn the knuckles over and drive through the target, ensuring the non-punching hand remains glued to the temple.
- Speed and power remain low enough for both boxers to keep shape, sight and a clean reset.
Scale it
- Easier: remove the counter or movement layer and repeat the base action from a fixed start.
- Harder: make the feed semi-random, then require a clean exit or defensive recovery after scoring.
Common faults
- Rushing the sequence before the first action is balanced - build the rhythm at technical pace.
- Admiring the score or standing on the centre line - recover the guard and finish with position.
Amateur relevance
Clean short punches, balanced body scoring and a clear exit make close-range work easier for judges to see without creating untidy holding exchanges.
Use it
Use this in the main technical block for two or three short rounds after the movement warm-up. It suits intermediate boxers when the feed, speed and contact are scaled to experience.