Foundations / Hands / Shadow

Jab → cross / reset

Two straight punches and the hand that never left the chin.

A short straight sequence with an intentional return. The jab and the cross are the two punches everything else is set up from, and the part that gets lost first is the return. A hand that comes back low is an open chin. This loop puts the return on the same footing as the punch: the fist goes out, the fist comes home, the other hand never moves.

The actions, phase by phase

Lead straight / jab

1. Guard. Identify your lead hand before starting.
2. Extend. Send that fist forward while the other hand stays home.
3. Reach. Reach without throwing your body beyond your base.
4. Recover. Bring the fist directly back to its starting guard.

Watch for. Do not let the returning hand drop toward the waist.

Rear straight / cross

1. Guard. The rear hand begins beside the chin.
2. Turn. The rear foot, hip and shoulder contribute to the turn.
3. Extend. Send the rear fist along the target line; retain your base.
4. Recover. Recover the hand and stance together.

Watch for. Do not substitute leaning forward for rotation.

Muay Thai guard

1. Base. Keep a stance from which either leg can lift.
2. Hands ready. Bring the hands into your coach-taught guard.
3. Balance. Keep the torso upright enough to manage kicks and checks.
4. Reset. Re-establish the base after every action.

Watch for. This illustration does not show clinch posture or an opponent.

Clean reset

1. Begin slowly with relaxed shoulders.
2. Avoid locking the elbows.
3. Let the hands come home before starting again.

Three faults a pad holder sees

1. Rear hand drops on the jab. the rear glove stays on the cheek while the lead hand is away.
2. Leaning for reach. the chest stays over the hips; distance comes from the feet, not the back.
3. Elbow locks at the end. the arm reaches near full extension and stops short of the lock.

A starting prescription

3 rounds of 45 seconds with 30 seconds between them. Jab, cross, reset. Twelve per round; the reset is the rep. Load the study into the session builder with these numbers and change them to suit the round you are preparing for.

What this loop is, and is not

Solo rehearsal of a shape you have already been taught. No partner, no contact, no pad impact, and no coach has reviewed this loop. It shows where the joints go, not whether they should go there for you.

Where it sits

Stage: Foundations. Before it: Guard / step back. After it: Step in / close. Sessions that use it: Slow rhythm, Connect the beats. See also the glossary, the warm-up and the method and its limits.