Introduction:
All punches are executed in such a way that the permitted target area is hit with the knuckle area. The punching boxer should remain as well covered as possible and at the same time have an efficient transfer of power. To do this, the weight is shifted to the second leg and the torso, hips and heel are rotated outwards until the shoulder protects the chin. The impact is made on the ball of the foot, with most of the power coming from the core muscles. As soon as the fist approaches the target, it is closed and the wrist is firmly tensed. Straight punches are struck from a long distance, hooks in close combat, i.e. when the opponents are body to body. Any punch can be thrown to the head or body.
The instructor demonstrates the different types of punch and the participants then practise them independently (shadow boxing). The instructor checks and corrects the exercises.
Strikes:
Target = nose, chin or forehead of the opponent.
The strikes are delivered from the starting position in the most direct way to the target (movement as straight as possible). This is done by stretching the arm, simultaneously rotating the hips and pressing down on the ball of the foot on the same side. The elbow points towards the floor for as long as possible. As the punching fist is brought forward, the second fist goes back to the cheek (cover). The upper body and knees bend at the same time as the punch. The fist is at head height of the punching boxer. The head is thus protected by the shoulder. Afterwards, the boxing stance should be assumed again in a flash.
Sideways punch:
Target = cheek.
Pre-exercise: Upper arms in a line, right angle in the elbow and only rotation from the torso.
The sideways punch is triggered by pressing down on the ball of the foot and simultaneously pushing the hips forwards. The body rotates around the longitudinal axis (circular movement). The arm is not stretched, but tilted 90 degrees during the rotation so that the fist, elbow and shoulder are at the same height. The fist should hit the side of the opponent's head. The chin is covered by the shoulder. The elbow and shoulder joints are at a 90 degree angle. The second hand is positioned at the side of the cheekbone, the forearm vertically in front of the torso.
Upward punch:
Target = underside of the chin.
The upward punch is the most difficult punch in terms of structure. It is triggered by hip rotation. In preparation, the fist and upper body are dropped slightly. The forearm is then brought up vertically in front of the body (elbows remain in front of the body) and at the same time the legs, hips and torso are stretched. The fist should hit the chin from below.
