// Combat stance. The beginning of all beginnings

Combat stance. The beginning of all beginnings

The boxing stance is the starting position where the fight begins and ends. The effectiveness of the fighter's actions and the final result depend on the correctness of the stance, therefore the first thing that is taught in boxing schools is the stance. Correct stance must meet several important criteria. It should be as convenient as possible for maneuvering in any direction when avoiding the enemy's attack. In boxing, it is important not only to be able to strike, but also to dodge them, which means that your movements should be as effective and fast as possible. The second sign of a correct stance is good overview... You should clearly see what is happening in the ring, no part of the body should block the field of view. Only in this case you will be able to correctly assess the situation and make the right decision for attack or defense. The position should be as inconvenient as possible for the opponent's attacks and contribute to your successful counterattacks. If the standing technique is ideally worked out, then with its help the boxer can temporarily unload some muscle groups, give them a rest before the next action, since the correct stance does not require tension of the whole body. Ideally, during the boxing stance, each limb of the fighter should be mobile, which determines a timely reaction to the opponent's actions, both in defense and in attack. A boxer must be ready at any time to make a movement in any direction, focusing on the situation.

The stance of each experienced professional is individual and can be formed over the years, depending on his physiological characteristics, tactics and fighting style, but every beginner starts from a basic position. Until it is worked out to perfection, you will not be able to choose your own individual stand, as you risk nullifying all efforts. The basic stance can be left-handed (right-handed) or right-handed (right handed). The essence of this stance is that the left leg is one step ahead of the right and half a step to the left. The legs are slightly bent at the knees, the weight is almost equally distributed between them, but the right leg is slightly more loaded. The left arm is extended forward and bent at the elbow so that the fist is approximately at shoulder level. The right arm is also bent at the elbow, the fist is turned with the inner side to the body and pressed to the chin. The chin on the left side is protected by the left, slightly raised shoulder, and on the right with a glove. This stance is considered optimal for beginner boxers, as it allows you to block most of the punches, as well as start your own attacks. Another standard stance is the frontal one, but it is most often used in close combat and is not suitable for other situations. It is best to practice this technique in front of a large mirror to see what mistakes and shortcomings you make.

At the time of the inception of fist fights, the frontal counter was the main one. The fighters stood opposite each other and tried to strike as possible greater strength... Deceitful maneuvers, evasions, and active movement were discouraged and even considered cowardice. V modern boxing moving around the ring competently is just as important a skill as delivering a strong and accurate shot. Successful maneuvers are only possible if the boxer is in the correct starting position. The boxing stance must provide full body control, stability and balance. Practice the technique of the stance until you understand that the brain is not involved in its implementation and all actions take place automatically. This fact will be the starting point on the path to excellence.

Boxing school. Front stand. Dips, dives, bottom kicks, side kicks and straight kicks.

As mentioned in the previous chapter, the boxing stance is a purely individual component and depends both on the physiological characteristics of the athlete and on his personal manner of fighting. The rack can be taller, lower, closed, or open. Right-handed or left-handed, depending on whether you are left-handed or right-handed, and maybe completely frontal.

It makes sense to start training "boxing school" in the frontal stand. So new material it will be easier for the trainee to assimilate, and the symmetrical arrangement of body parts will significantly reduce the time required to understand how its various points should behave when performing a particular technique. In the future, you will definitely need to learn how to stand and move in a "diagonal" stance (right-sided or left-sided), and a separate training session will be devoted to this. It is necessary to disassemble the position of key parts of the body in the extreme phases (initial and final) basic strikes and basic protective premiums. To begin with, in a static position, then in motion (with the speed with which the trainee can reproduce the given movement as correctly as possible). It should be noted that the work of the legs, pelvis, trunk is very similar when performing most technical elements(both defensive and when striking) and thereby emphasize the importance of correct execution.

Of course, first you need to disassemble the stand itself (let me remind you that we are still talking about the front stand).

It is imperative to achieve maximum comfort and stability. The center of gravity is on the toes, the legs are charged and ready for action (for any action at any time).

You should immediately pay attention to the width of the rack. The wider the boxer's legs are, the more stable position he is in. The rigidity and density of the impact directly depends on this. Also, being in a wider stance is easier to group and crouch, which means it is easier to perform defensive techniques.

It should be remembered that the boxer is "fed by his feet", ie. he must be able to move a lot. Therefore, on the one hand, the width of the rack should be sufficient for good stability, but on the other, it should not be uncomfortable (too wide) for movement.

Let's analyze the work of key parts of the body during strikes.

First, let's remember the components that determine physical meaning strength. This is mass times speed. The strength of the hands alone is not enough to perform a good accented blow, to put it mildly. Therefore, the boxer must be able to put his body weight into the kick. For this we will use the following exercises:

Direct punches

Starting position for the exercise: frontal stance, legs slightly wider than shoulders, feet parallel, hands lowered and pressed with palms to the inner side of the thigh (left hand to the left leg, right to the right). Objective: to simulate a forward shoulder strike at an imaginary target in front of you.

This technical action cannot be performed without turning the body (almost 90 degrees). By turning the body, we mean the work not only of the shoulder girdle, but also of the whole body. It is very important that the boxer's legs and pelvis are included in the work. Our goal is to give the impact a ballistic element. The fist should fly at the target like a projectile, and not exclusively through the use of the muscles responsible for extending the arm. Therefore, we chose an exercise in which the hands are practically not involved. During the impact, the entire body of the athlete must turn into a piston that ejects the projectile (hand). And this exercise serves to make the work of this "piston" optimal. The legs play a key role in this exercise. In this case, they are like a "fuse", since we are talking about ballistics.

The legs must give the first impulse, push out, set in motion the entire mechanism of the athlete's body. The movement of the legs should be such as to give acceleration to the pelvis. If we work out a blow with the right shoulder, then the pelvis, and behind it the whole body, turns right side forward. In this case, we start the movement with the same name (right) leg and turn the heel of the foot in the same direction as the whole body. The toe of the foot should rest tightly on the floor, and the turn is carried out precisely by the heel. The heel should be raised, this will create pressure with the toe on the floor, providing rigidity.

The main function that the turn of the foot carries is the turn of the pelvis, and with it the whole body. Accordingly, the foot must be expanded as much as the pelvis needs to be expanded.

In this case, the foot generates an impulse that is transmitted along a chain from the leg to the pelvis and further to the entire body and shoulder girdle.

In order for this exercise to turn into a full blow, it remains to add arms.

Let's change a little starting position... We are in a frontal stance, but our hands are with our fists near the chin, elbows are pressed to the stomach. The fists are clenched, but the muscles in the arms are relaxed. Imagine that the fist is a stone, and the hand is a rope on which this stone is tied to the shoulder. We carry out exactly the same movement that we did during the exercise with our hands down. Acceleration is transmitted along the chain from the turn of the leg to the pelvis and torso, which pushes the shoulder we need by turning forward. If done correctly, the acceleration should be transferred from the shoulder to the arm, and the fist will fly into the target with the necessary acceleration. To this it remains to add that the fist, when making a direct blow, must be twisted inward to a horizontal position.

Exercise 2

Side kicks

The starting position is the same as in exercise 1. frontal stand, arms lowered and pressed to the hips. Objective: on an imaginary target directly in front of you, simulate a shoulder blow from the side.

When performing this exercise, absolutely the same parts of the body are involved as in exercise 1. They participate in exactly the same sequence and have the same functions.

By turning and pushing the leg, the pelvis turns, the whole body and, accordingly shoulder girdle... However, the energy given to throwing the shoulder forward is now accumulated not towards the target forward, but towards the target from the side.

Having achieved correct execution with hands down, we perform the same exercise with hands in a fighting position.

When performing a side impact, we try to use the inertia provided by the turn of the body. The hand is thrown out towards the target from the side due to the centrifugal force from the rotation of the body. At the moment the fist hits an imaginary target, the pelvis, torso and shoulder girdle must be turned in the direction of the blow. Care must be taken that the trajectory of the blow is limited to the line of attack. To prevent the fist from flying through an imaginary target more than 10-15 centimeters. V otherwise the batter will "fall through" during the strike.

At the moment of hitting the target with a side impact, the fist can be in a horizontal position or in a vertical position (in boxing this blow is called a "glass").

A side kick can be applied a little from the bottom up, a little from top to bottom. At the initial stage, it is advisable to learn how to strike absolutely horizontally. In any case, it is necessary to carefully monitor that during the impact the position of the forearm clearly coincides with the direction of the impact. Those. the target, fist and elbow should be built in one straight line, which will determine this direction. In this case, we will achieve the maximum use of centrifugal force, and the weight of the boxer himself will really participate in the blow, which is what we are trying to achieve, which is what we are striving for.

Exercise # 3

Bottom blows

The starting position for practicing blows from below is the same as in exercises 1 and 2. Front stand, hands are lowered and pressed with hands to the hips. Objective: From this position, a blow with the shoulder from below is necessary to the target, imaginary directly in front of you. If we take into account that both the target and the shoulder are approximately at the same level (at the same height), and the direction of the blow should still be from bottom to top, to deliver such a blow, it is necessary to group the body and legs in such a way that, before hitting the target, the shoulder first appears below the target. It is important to learn how to do this not before the strike, but during the execution of the strike. Those. do not take the starting position so that the shoulder is lower, but sit down and group directly in the initial phase of the strike and then spring with your legs in such a way as to push the shoulder up towards the target.

Undoubtedly, the beating shoulder in this case is carried out slightly forward, although not as amplitude as when applying direct and side impacts. And of course, the legs should also participate in this small turn of the torso.

After completing this exercise correctly, add the arms. The meaning is absolutely the same as when practicing straight and side impacts.

The source of energy is the legs, from which the impulse is consistently transmitted to the pelvis, the entire trunk and shoulder. The fist acts as a projectile that aims at the target in a given direction. Care must be taken not to retract the hand down before hitting.

The fist, when striking from below, will twist outward. When hitting the head (uppercuts) - the maximum, when hitting the body a little less. Due to this, blows from below to the head turn out to be absolutely vertical (which allows you to penetrate through the opponent's forearms set parallel to the defense), and blows from below to the body can be applied in the direction slightly from the side.

In these three exercises, we analyzed in sufficient detail the work of all key points of the boxer's body when striking. With this consistent work along the chain from foot to hand, an element of ballistics is imparted to the impact. In the early 80s, Soviet scientists carried out detailed studies of the basis of the biodynamics of an accented punch and it was scientifically proven that a boxer's punch force depends by 39% on the efforts of the leg muscles, 37% on the efforts of the back muscles, and only 24% on the efforts of the arm muscles. (F.A.Leibovich, V.I. Filimonov 1979; Z.M. Khusainov, 1983)

Thus, it becomes clear that when the hands are struck, the constituent force is, first of all, repulsive leg extension and rotational-translational torso movement, and only then a shock movement of the hand towards the target.

Protective techniques

So we disassembled key points the work of all parts of the boxer's body that are most important for striking. It should be noted that there are a large number of options for applying one or another blow, but on initial stage we have not yet begun to dwell on the nuances and will definitely return to them later. Above, we have analyzed only the "base" so far in order to understand the importance of participation in the blow of the whole body of the striker.

We will be guided by the same for the first acquaintance with the methods of protection. There are a huge number of actions with which you can defend against enemy attacks. To begin with, let's dwell on those protection options in which the work of the boxer's body coincides as much as possible with the work of the body in strikes, which we have already analyzed. This means that at the initial stage it will not be something super complicated for the student and will easily fit into the “first lesson”.

Exercise 4

Dodge - a method of defense, using which one of the boxers, due to the work of the body, dodges the opponent's blows and takes a comfortable position for a counterattack. (most effective as protection from direct blows to the head and from blows to the head from below).

For the starting position for the exercise, see exercise 1; 2; 3. frontal stand, arms lowered and pressed to the hips.

By turning the leg and pelvis, we turn the body. This exercise is almost identical to the straight kick exercise. In this case, you need to sit down a little and make a small slope. Due to this, we remove our head a little down and to the side from the line of the expected attack. Having achieved the correct execution of the exercise with the hands down, we practice the same with the hands in a fighting position. It should be noted that at the extreme point of the slope, the boxer's chin must be protected on one side with the front shoulder, on the other - with the "back" hand.

It is advisable to perform the exercise with the help of a partner standing opposite and simulating direct blows to the head, alternately with the left and right hands, with a speed comfortable for training and the intervals between blows. As the exercise progresses, the intervals can be decreased and the beat speed can be increased.

Exercise # 5

A dive is a method of defense, with the help of which one boxer dodges side or direct blows of the opponent to the head and takes the most convenient position for a counterattack.

Starting position: the legs are wider than the shoulders, the arms are lowered and pressed against the inner thigh, the shoulder girdle is turned 90 degrees in relation to the imaginary opponent (the starting position for this exercise corresponds to the position in the final phase when performing the slope), so that the back shoulder , front shoulder and the imaginary enemy was approximately on the same straight line.

From this position, it is necessary to sit down, being at the bottom, turn the body (without moving the legs) to the other side so that the back and front shoulder swap places, and stand with the other shoulder forward. Then sit down in the same way and turn in the other direction.

Do this the number of times necessary to achieve multiple correct execution of the exercise. The exercise is preferably done with the help of a partner standing opposite and imitating side impacts in the head at first slowly, then increasing the speed. The same exercise can be performed with a rope stretched at the level of the trainee's chin, sitting down and "emerging" from one side of the rope or the other. Do it first with hands, palms pressed to the thighs, then with hands in a combat position.

As well as during the practice of inclines, during the execution of dives, it is necessary to ensure that at the extreme points (starting and ending) the trainee's chin is covered by the front shoulder on one side and the "back" hand on the other.

Having learned how to correctly perform inclines, dives and strikes in the frontal stance, you can proceed to working out these elements in combination with each other. At the initial stage, it is not at all necessary to do this with maximum speed, but there must certainly be a certain dynamics in the development of these movements. Further, several combinations will be proposed for practicing, where already learned defensive techniques will be combined with strikes. It is important to ensure that there are no pauses or stops between strikes and actions in defense. At this stage of training, it is this (besides the technically correct execution) that is most important. Not the strength or sharpness of a single blow, not the speed of the slope or dive, but the fusion of these actions with each other. This is what you need to remember when starting the following exercises.

Working out combinations

Exercise 6a

Slant to the right - blow from the bottom right, slant to the left - blow from the left from below.

For this exercise, you will need dumbbells (1-2 kg for adults and 0.5 kg for children). In this case, dumbbells are not needed at all for working out power or speed characteristics. They only have to give the trainee the feeling of a foreign object in his hand, which needs to be pushed out with a relaxed hand using the work of the legs and torso. It is advisable to perform the exercise in front of a mirror. It is important to learn to monitor the quality and correctness of the techniques and be able to visually notice the mistakes that the coach points out.

Front stand. Hands at the chin. dumbbell in right hand, left hand free. The challenge is to continuously combine two elements - a right bend and a bottom right hand kick. This should be done the number of times necessary for the techniques being worked out to begin to be obtained "automatically". So that there are no pauses between strikes and slopes. To ensure that the strike becomes a continuation of the slope, and the slope begins immediately after the strike. In this case, the slope serves not only protective action, but also an action due to which the boxer takes a position ideally comfortable to start his own attack.

During a slope to the right, the athlete's center of gravity is shifted to the side of the right leg as a result of the rotation of the body. At the same time, the boxer sits down a little and groups up. Thus, his right leg turns, as it were, into a "compressed spring", ready to open up and push the center of gravity in the opposite direction (ie, towards the left leg). But the transfer of body weight is the necessary component that ensures the participation of the entire mass of the striker in the impact. It is this transfer of the athlete's body weight that enhances the dynamics of the blow (in this case, the blow with the right hand from below). During the execution of the blow, the center of gravity shifts from the right to the left leg, which, by springing, pushes the body, shifting it along with a slope to the right back into the right leg.

In that easy exercise both legs act as "springs" that continuously shift the boxer's center of gravity alternately from one to the other. With just a push right foot a blow with the right hand from below is applied, and with the help of a push with the left foot, a slope is made to the right.

In this case, it is necessary not to forget about the work of the legs and trunk, about the rotation of the body and everything that has been gained in exercises for inclines and blows from below.

It is very important to follow (not only when performing of this exercise, but always) so that the boxer does not fall to one side. It is necessary to stand confidently on both legs when performing all attacking and defensive techniques. Those. by shifting the center of gravity from foot to foot, we mean a far from complete transfer of body weight. At the most extreme points of punches and slopes, the boxer's mass should be distributed approximately 60-70 percent on one leg and 30-40 on the other. Otherwise, the batter will fail and will not be able to control his stability. Whereas the boxer's legs must be ready to immediately start moving in any direction at any time. (This is also why in boxing, exercises and imitation of blows in the air are very important. a boxer must be able to miss, investing in a blow and without losing confident balance).

This exercise serves for the trainee to learn to do technically correctly in the aggregate what he has already learned to do well enough as a separate element. When working out this ligament, in no case should you bring your arms and shoulders to maximum fatigue. The trainee's shoulders should not be "hammered", otherwise this exercise will turn into an endurance exercise and there will be no question of any technical correctness. After several (6-10) blows from the right hand, the dumbbell should be shifted to left hand and repeat the same on the other side (inclination to the left - blow with the left) the same number of times. While you work with the weights with the left hand, the right one rests and vice versa. Therefore, in this exercise, you can do 2-4 circles of 6-10 repetitions in one approach without rest.

During the period when the technical component is paramount for the trainee, the rest time between approaches to a particular exercise should be sufficient so that the athlete's muscles are not overly loaded and enslaved, on the other hand, you need to keep yourself "in good shape" without letting them cool down. Optimal time rest - 1 min.

Exercise 6 B

Frontal stand, arms in a firing position. dumbbells in both the left and right hand.

First approach

Continuously, without pauses, as during the previous exercise, do two inclinations at once, after the second incline, strike from below, do the next two inclinations, again strike from below and, without stopping, continue further (slope to the left - slope to the right-strike to the right -bend to the right-slope to the left-blow to the left-slope to the left ... etc.). Let me remind you that in this exercise, the fusion between all the elements is important.

Second approach

Do the same, but change the number of inclines and hits. Perform one dodge and now consistently deliver two blows (dodge to the left-blow with the left-blow with the right-dodge to the right-blow with the right, etc.)

Third approach

Do this exercise with a different combination of inclines and hits (from 1 to 3). (eg 2 blows -1 bias - 1 blow - 3 deviations, etc. as far as imagination is enough). It is important that all movements, both defensive and shock, pass from one to another and are not "broken" by pauses.

The execution of approaches in this exercise can be limited by time (for example, 40-60 seconds work - 1 minute rest).

Exercise 7 A

Dive to the right - right side kick, dive to the left - left side

Front rack, dumbbell in the right hand. Objective: sequentially, continuously simulate a side blow with the right hand to the head, immediately do a dive to the right and again apply a right side blow. As in the previous exercise, do 6-10 such repetitions, shift the dumbbell to the left hand and repeat the same with the left hand with a dive to the left. Do one set of 3-4 circles of 6-10 reps without rest.

Exercise 7 B

Front stand, dumbbells in both hands.

First approach

Alternate two side impacts with one dive (left side-right side-dive right-right side-left side-dive left .. etc.). Do it together, without pauses between the performed elements, continuously for 40-60 seconds. Rest before the second set 1 min.

Second approach

As in the first approach of this exercise, alternate side blows and dives together, but change the number of dives and blows. Perform one blow and two dives (left side-dive left-dive right-right side .. etc.) Work 40-60 sec rest 1 min

Third approach

In this approach, you should continuously alternate slopes, dives, side impacts and bottom impacts. You do not need to try to do each individual movement as quickly as possible, while avoiding pauses between the elements being performed. Try to work as variedly as possible by constantly changing the number of attacking and defensive actions from 1 to 3. (for example: two strikes-three defensive techniques-one strike-one defensive technique- .. etc.) try to vary not only the number - in techniques in combinations, but also use the techniques themselves as variedly as possible: alternate slopes with dives, and blows from below with side blows. Work 40-60 sec. 1 min. Rest.

After completing the exercises for imitation of strikes and protection, it is necessary to work on the practical implementation of what was practiced in exercises with imitation. This can be done on apparatus (bags or heavy pears) or with a partner (on paws).

The bonds worked out should correspond to what you did during the exercises, but should be as close as possible to what can be used during a real fight.

The combinations can be very different. It is important that they are built from the elements that you just worked out. Several options will be offered here. It is understood that at this point we have worked well enough four technical receptions: Dodge, Dive, Bottom Kick and Side Kick. accordingly, the combinations must be composed by us precisely from these elements. In this case, the ligaments being worked out should be varied so that the actions performed are deposited not only in the head, but also in the "muscle memory".

Ideally, there is a partner ready to hold your paws to practice these combinations. It is better to start with the simplest combinations and gradually move on to more complex ones.

Bundle 1

Right Bias - Bottom Right Bump - Right Bias

we work in the frontal counter (because the other has not been passed yet). The partner on the contrary imitates a direct blow with his left hand to the head, you dodge to the right and in response immediately strike with the right bottom, under this blow the partner substitutes his right "paw" and strikes another left straight line, from which you again dodge to the right.

Bundle 2

Bottom right kick - right bias - bottom right kick

You start with a bottom right kick, the partner substitutes his right paw and immediately strikes with the left to the head, you dodge to the right and again strike with the bottom right, under which the partner again substitutes his right paw.

Bundle 3

Bias to the left - Bottom left kick - Bias to the left

The partner imitates the right straight, you dodge to the left and answer with the left from below, the partner puts his left paw and imitates the right straight, you again dodge to the left.

Bundle 4

bottom left punch - left bend-bottom left punch

start with a blow with the left from below, the partner puts his left paw in response to the right straight line, you dodge to the left and hit with the left from below

Bundle 5

Two slopes - one blow from below

The partner imitates two straight blows with the left-right, dodge left-right, answer with the left from below, the partner puts his left paw and immediately hits with the right-left, dodge left-right, hit the right, etc. work continuously, monotonously, without reproaching, as long as possible. It is important that the transitions from hit to slope and from slope to hit begin to turn out immediately and clearly.

Bundle 6

One slope - two hits

The partner imitates one blow with the right, you dodge to the left and hit back two blows with the left-right, the partner puts his paws and hits one with the left, etc.

The last two combinations, with a monotonous and prolonged performance, precisely due to their simplicity, but at the same time a constant change of hands when striking and changing directions of inclinations, will force the "muscle memory" to be included in the work

Bundle 7

Right side - dive to the right - right side

Hit the right side, the partner puts his right paw and hits the left side, duck to the right from the blow and hit the right side again.

Left side - dive left - left side

Bundle 9

Dive to the right - right side - dive to the right

Bundle 10

Dive left - left side - dive left

Bundle 11

Two side - one dive

Continuously alternate combinations of two side blows from different hands, after the second blow you immediately sit down, diving in the opposite direction and deliver the next two blows, starting with the other hand, etc. work out monotonously, as long as possible, as one long combination

Bundle 12

One side - two dives

Make a side blow, do a dive, stand up a little, but immediately sit down and dive in the opposite direction, at the exit from which you hit with your side hand with your other hand, immediately the next two dives and again with your side, etc.

If it is not possible to resort to the help of a partner, all the listed ligaments can be fully worked out on a sack or heavy pear. If it is a bag, then it must be remembered that the blow must hit the target at a right angle, and for a blow "from below to the head" on the bag it is practically impossible. Therefore, when practicing blows from below on the bag, this should be done at a level just above the belt, i.e. practicing blows to the body. A heavy punching bag (from 40 kg), on the other hand, is the ideal equipment for practicing blows from below to the head.

If you have worked out all these ligaments with the help of a partner, you still need to do it again on the bag.

This workout should be finished again with work on apparatus (sack or pear), but in a slightly more arbitrary form. To do this, it will be enough to transfer to the bag what was performed in the "third approach of exercise 6 B" and in the "third approach of exercise 7 B". this exercise should be performed in a visitor mode, i.e. the approach should be limited by time (round). i.e. 2-3 min work - 1 min rest.

So, for the first round, do free-form slopes and bottom strikes. Round two - add dives and side kicks to this. In either case, the given elements should be used as variedly as possible and at the same time as seamlessly as possible and without pauses. diversity must be achieved by constantly changing the number of strikes in combinations, the number of defensive techniques, alternating the defenses themselves (slopes or dives), alternating the directions of strikes (from below or from the side).

All of the exercises in Workout 1 can take 1 to 3 sessions to complete, depending on the speed and quality of the material being learned.

Wide front stand

The distance between the feet is one step. The feet are parallel to each other. The body weight is distributed over both legs. The knees are turned outward as much as possible. The back is straight. Hip joint selected for yourself. The hands are clenched into fists and located at the thighs. The gaze is directed straight ahead.

Displacement of the center of gravity by one leg. Tilt of the torso forward or backward. Bringing the knees inward. The direction of the feet outward, forming an obtuse angle between them. Lowered head and raised shoulders.

From the book Self-Defense in Thai Style the author Koklum Sagat Noah

From the Hapkido book for beginners author Master Choi

Readiness stance Body weight is evenly distributed on both legs. Feet are parallel and shoulder-width apart. The body is straight. The hands are clenched into fists and located in the abdomen, the distance between them is about 6-8 cm. The shoulders are relaxed, the elbows are slightly bent, the gaze is directed

From the book All float tackle the author Balachevtsev Maxim

Front stance The distance between the feet is one and a half steps. The width of the legs is approximately equal to the width of the shoulders. The foot of the forward foot is pointed straight ahead. The back foot is also directed straight forward and turned at an acute angle to the direction of movement.

From the book The Practice of Hatha Yoga. Disciple in front of the wall the author Nikolaeva Maria Vladimirovna

Back stance The distance between the feet is one step. Feet are in line. The foot of the forward foot is directed straight ahead, the foot of the back foot is turned to the side at an angle of 90 °. The back leg is bent at the knee and up to 70% of the body weight accounts for

From the book Fight Club: Combat Fitness for Women author Atilov Aman

Clamping post When the base rod is completely behind you, the butt of the rod outweighs and the attachment point of the end stop may be too high. In order to avoid this, it is necessary to place the front of the base rod in the clamping post.

From the book Archery for Beginners the author Sorrells Brian J.

From the book Rehabilitation complex of exercises according to the system of natural movement BELOYAR the author Zhukov Stanislav Viktorovich

From the book Russian billiards. Great Illustrated Encyclopedia author Zhilin Leonid

From the book In the Face? the author Griffin Forrest

Stance Stance, the way you stand in relation to the goal has a very great importance because in order to fully utilize the muscular potential of the upper body, you must adopt the correct posture. Start by turning your body at a 45 ° angle to the target. If

From the book 5 minutes of yoga without getting out of bed. For every woman at any age the author Brahmachari Swami

From book Hand-to-hand combat for beginners the author Alexey Kadochnikov

From the book Self-Defense and Unarmed Attack the author Solonevich Ivan

Rack Each Kind martial arts differs in different directions regarding the stance, since each of the specific fighting styles has its own rules and goals. V Greco-Roman wrestling the goal is to throw the opponent onto the mat, but since according to the rules it is forbidden to lower your hands below

Having studied the basic stance, as a rule, in training, they also talk about the options for the boxing stance, as well as their influence on the boxer's fighting style. This is very important aspect, since different positions of arms and legs affect the manner of fighting, tactics, the use of technical elements in one position or another.

Conventionally, the options can be divided into two types. By the method of setting the legs and by the position of the hands. But as a rule, they are used together. For some position of the legs, a certain position of the hands will be characteristic.

The front stance is usually accompanied by a wide stance, which almost completely turns the boxer's body frontally towards the opponent. Usually, if you see a fighter in such a stance, then most likely he is an attacking boxer. In this position, it is more convenient to move forward rather than backward. In this position, the center of gravity is lowered so that the body is out of the range of impacts on the body. In this position, the boxer will actively move his head and shower with punches from all sides.

The side stand, when standing sideways, is protective. Since the back hand is too far away for sudden and hard blows... This means that tactics will be built through defense. Only when the enemy comes close does the possibility of a counter-strike appear. In order to actively attack, you will have to turn the body a little more forward.

The position of the hands in a boxing stance depends on different situations during the fight and the boxer's manner of boxing. In different situations, the right and left hand can be located in different ways, thus influencing the actions of the fighter in the ring.

When a boxer extends his front hand forward, it is a sign that he is trying to divert attention from the main attack. They play with a jab and then deliver a powerful cross. If you see the left hand extended forward, it means that the opponent is counting on the power of his right hand blow.

It could also be a long-armed boxer trying to keep you at a distance away from him.

A lowered front arm means this is an aggressive stance. From this position, there is often an attack with left hooks to the head or body. This hand position suggests that your opponent will constantly counterattack. This position is not for defensive tactics. It is designed for counter-punches, cunning maneuvers, feints and deceiving moves. It would seem that such an open position asks for a blow from the right, but this impression is deceiving. A quick dodge may be followed by an equally quick jab or hook from a lowered hand, or other punches.

The right hand very rarely changes its position during a fight. It happens that some fighters put it in front of the face in order to block the jabs. This means that they are open to left hooks and they must be ready to dodge or put the right glove back into place. It is possible that some will simply bend to the side and this position will protect against direct and side impacts to the face. This is a melee position. It is convenient to hit the Mexican body strikes from it. As a rule, this happens, immediately after the slope, a blow to the side follows.

Another option for the right hand is to position on the side of the cheekbone, thus defending against left side impacts. They don't seem to be worried about attacking with a jab, but that could mean they are moving their heads very well. This means that it will not be difficult for them to move their hand to any other position.

Boxing rack with back hand on the side of the face

The peek-a-boo position, better known as the Mike Tyson style, makes it easy to block punches by simply raising your arms.

This hand position is more commonly used by boxers with powerful or short arms... They tightly bring their elbows together and wait for the opportunity to come close, after which they shower the enemy with a series of powerful blows.

Hands below are usually held by tall fighters, who are characterized by a manner of fighting using backward slopes. This position of the hands does not make it possible to do full-fledged dives, as lowered hands will interfere. Also, with hands down, after a dive, it is very difficult to strike. It is for this reason that this position is most suitable for backward deviations.

Hands raised high near the head are typical for boxers of short stature. As a rule, with this position, they also sink lower into the stance, making their body unattainable for attacks. Therefore, it remains for them to cover only the head and combine this position with the movements of the head. If you see such protection from your opponent, then you should know that he will actively move. A lot of boxers, like Roy Jones, move around the ropes with their arms raised in this position. In this situation, direct strikes cannot reach, and one has to fear, only lateral ones. So you can just understand the hands, move sideways without worrying about direct hits.

Studying the basic options for a boxing stance, you can predict the actions of an opponent depending on how he stands or holds his hands. This will help you to react faster to the situation, to act more variedly during the fight and to win.

BASIC MOVEMENT (KIBON DONJAK)

MAIN PILLARS

Stand ready

Body weight is evenly distributed over both legs. Feet are parallel and shoulder-width apart. The body is straight. The hands are clenched into fists and located in the abdomen, the distance between them is about 6–8 cm. The shoulders are relaxed, the elbows are slightly bent, the gaze is directed straight ahead.

The most common mistake is wide feet.

Front pillar

The distance between the feet is one and a half steps. The width of the legs is approximately equal to the width of the shoulders. The foot of the forward foot is pointed straight ahead. The back foot is also directed straight forward and turned at an acute angle to the direction of movement. The forward leg is bent at the knee, and the back leg is straight. Up to 60% of body weight falls on the forward leg. The body is located frontally to the direction of movement, the shoulders are lowered, the back is straight. The hands are clenched into fists, the arms are straightened and positioned along the body at an angle of approximately 25 ° -40 °. The shoulders are relaxed, the gaze is directed straight ahead.

The position of the posterior leg is in line with the forward leg. Separation of the heel from the back foot from the ground. The direction of the foot of the forward leg outward, and the direction of the backward leg to the side, not forward. Tilt of the torso forward or to the side. Lowered head and raised shoulders.

Rear pillar

The distance between the feet is one step. Feet are in line. The foot of the forward foot is directed straight ahead, the foot of the back foot is turned to the side at an angle of 90 °. The back leg is bent at the knee and up to 70% of the body weight falls on it. The forward leg is also slightly bent at the knee and makes an obtuse angle. The knee of the posterior leg is laid out and tense. The hands are clenched into fists, the arms are straightened and positioned along the body at an angle of approximately 25 ° -35 °. The body is straight, the gaze is directed straight ahead.

Transfer of body weight to the forward leg. The position of the foot with the posterior leg is not to the side but to the back, forming an obtuse angle. Excessive deviation of the body backward or forward. Too much transfer of body weight to the back leg.

Wide front stand

The distance between the feet is one step. The feet are parallel to each other. The body weight is distributed over both legs. The knees are turned outward as much as possible. The back is straight. The hip joint is matched to itself. The hands are clenched into fists and located at the thighs. The gaze is directed straight ahead.

Displacement of the center of gravity by one leg. Tilt of the torso forward or backward. Bringing the knees inward. The direction of the feet outward, forming an obtuse angle between them. Lowered head and raised shoulders.

BASIC HANDS

Fist Formation Sequence

Upon impact, the brush receives a significant load. Therefore, it is necessary to properly clench it into a fist. To do this, you need to bend your fingers and press them against your palm, then thumb press against the middle phalanx of the index finger.

Straight punch

From a wide frontal position, extend your right hand forward with a clenched fist (fingers down). The left hand with a clenched fist (fingers up) is at the thigh, the elbow is bent and pressed to the side, the shoulders are relaxed. From this position, turning the fist of the left hand 180 °, perform a forward-straight striking motion. At the same time, the right hand must return to its original position in sync with the attacking hand. The left hand goes forward, making a percussive movement, and the right hand goes to the hip. The fist of the extended arm should be at chest level along the vertical axis of the body. The gaze is directed to the blow.

A 180 ° rotation of the hand striking, not first, but later. Striking not along the center line of the enemy, but to the side of it. Bending of the trunk to the side during the impact. Straightening the arm not from the hip, but from the abdomen. Excessive twisting of the torso. Raising the elbow during a strike.

Kick with the edge of the palm from outside to inside

From the ready position, step forward with your left foot and take a forward position. At the same time, lift your left arm bent at the elbow back and up. Stretch your right hand forward in the direction of the opponent and sharply perform a shock movement in a horizontal arc with the edge of the palm of your left hand from the side of the little finger. Simultaneously with the blow, the right hand is retracted to the thigh. The gaze is directed to the blow.

Bending of the trunk forward or to the side during the impact. Raising the shoulders and unnecessarily abducting the elbow of the beating hand to the side.

Palm edge strike from the inside out

From the ready position, step forward with your left foot and take the back position. Raise your left hand up and back at the same time. Backside the palm is pointing outward and the elbow is pointing to the side. The right arm is extended across the body in the opposite direction. From this position with the left hand, straightening it with a sharp bend elbow joint, strike from the inside out. The right hand is simultaneously withdrawn to the thigh with the blow. The gaze is directed to the blow.

Bending of the trunk forward or to the side during the impact. Excessive twisting of the torso and lifting of the shoulder during impact.

Direct finger strike

From the ready position, step to the side with your left foot and assume a wide frontal stance. At the same time throwing the shoulder of the left hand forward and directing the fingers of the left hand straight into the target, perform the punch motion. Simultaneously with the blow, the right palm, bent at the elbow, palm down is located in the region of the elbow joint of the left hand. The body is straight, the gaze is directed towards the blow.

Bending of the trunk forward or to the side during the impact. Straightened fingers. Raising the shoulder during impact.

Side elbow blow

From the ready position, step forward with your left leg and take a forward position, while simultaneously throwing your right arm bent at the elbow forward, perform a shock movement with your right elbow in a horizontal arc from outside to inside. The blow is struck with the tip of the base of the elbow. The left hand simultaneously with the blow is retracted to the thigh, the fist is clenched with the fingers up. The gaze is directed to the blow.

When hitting with an elbow, the shoulders should be relaxed. To increase the force of the blow, bend the elbow fully and contract the muscles of the arm just before striking the target.

Bottom elbow blow

From the ready position, take a step forward with your left leg and take a forward position, while simultaneously throwing your right arm bent at the elbow up, perform a percussion movement with your right elbow from bottom to top. The striking surface is the front of the elbow. The left hand simultaneously with the blow is retracted to the thigh, the fist is clenched with the fingers up. The gaze is directed straight ahead.

When you hit to get big impact force relax your shoulders and tighten your muscles just before hitting the target.

Elbow to the side

From the ready position, take a step to the side with your right leg and take a wide frontal position, while simultaneously throwing your right arm bent at the elbow in a horizontal arc, perform a shock movement to the side. When struck, the left hand is retracted to the thigh, the fist is clenched with the fingers up. The gaze is directed to the blow.

Keep your torso straight during the elbow strike. Relax your shoulders and bend your elbow fully. The blow is delivered rear end elbow.

BASIC KICKING

Straight kick

From the left-sided back position, shift your body weight to left leg... At the same time, lift the thigh of your right leg up. The right foot is facing down with the pads. Perform a percussive movement by actively extending the lower leg of the right leg. The foot of the right foot is turned by the pads in the direction of the strike. The leg is fully extended, the abdomen is pulled in, the body is straight. Return your leg to its original position along the shortest trajectory of impact and take a fighting position.

Deviation of the trunk back. Dropped hands during a blow. Unstable position of the supporting leg.

Side kick

From the left-sided back position, transfer your body weight to your left leg. At the same time, lift the thigh of the right leg up and forward and rotate the trunk and foot of the left leg 60 °. Strike with an active forward movement of the pelvis and extension of the lower leg of the right leg. The leg is fully extended, the abdomen is pulled in. The blow is applied with the ball of the right foot. Return your leg to its original position along the shortest trajectory of impact and take a fighting position.

Side kick

From the left-sided back position, transfer your body weight to your left leg. At the same time, lift the thigh of the right leg up, rotate the trunk and foot of the left leg 90 °. Strike with active right hip extension. The legs are fully extended, the abdomen is pulled in, the body is straight. The blow is applied with the heel or the entire plantar part of the foot. Return your leg to its original position along the shortest trajectory of impact and take a fighting position.

Deviation of the body back or to the side. Undeveloped supporting leg. Dropped hands during the strike.

Direct knee blow

From the left-sided back position, transfer your body weight to your left leg, while bending your right leg at the knee and bringing your hip forward and upward. Strike with your knee. The supporting leg is straightened at the knee joint, and the striking leg is bent as much as possible. The pelvis is brought forward, the stomach is pulled in. Return your leg to its original position along the trajectory of the impact and assume a fighting position.

Deviation of the body back or to the side. Not bent enough knee-joint the beating leg. Dropped hands during a blow.

MAIN BLOCKS

Lower forearm block

From the ready position, step back with your right foot and assume a forward position. At the same time, cross your arms in the chest area (left above, right below) and turning your left arm around its axis clockwise, perform a blocking movement from top to bottom. The block is performed with the outside of the forearm. The blocking movement must end at outside hips. The right hand simultaneously with the block is retracted to the thigh, the fist is clenched with the fingers up. The gaze is directed straight ahead.

The most common mistake is over-extension or flexion of the elbow in the end position.

Middle block forearm from outside to inside

From the ready position, step back with your right foot and take the back position. At the same time, lift your left arm back and up, bent at the elbow. Extend your right hand forward and perform a blocking movement from outside to inside with your left hand. The block is performed with the outside of the forearm. The right hand simultaneously with the block is retracted to the thigh, the fist is clenched with the fingers up. The gaze is directed forward-straight.

In the final position of the block, it is necessary that the left arm is bent at an angle of 90 ° at the elbow, and the forearm is almost perpendicular to the ground.

Upper forearm block

From the ready position, step back with your right foot and assume a forward position. At the same time, cross your arms in the abdomen (left hand below, right above), and rotating your left arm clockwise around its axis, perform a blocking movement from bottom to top. The block is performed with the outside of the forearm. The right hand simultaneously with the block is retracted to the thigh, the fist is clenched with the fingers up. The gaze is directed forward-straight.

The block will be ineffective if the elbow of the blocking arm is raised too high. The distance between the forearm of the blocking hand and the forehead should be approximately 8-10 cm.