Fundamentals

Start here to learn the basics!

Wrist Protection & Conditioning

When you start striking it is important that we both protect and build up the strength of your wrists.

Wrist Conditioning

You wrists will need to adapt to the impact of hitting pads - this doesn't take long, however it is important we don't overload your wrists while this adaptation is occuring.

We will build up your conditioning by starting light and adding more power as we go. This will allow the ligaments, tendons, and muscles in your wrists to build strength.

Wrapping Your Hands

Hand wraps protect your hands and knuckles, but most importantly they reinforce your wrists so they don't buckle on impact.

  • Always wrap your hands before hitting pads or heavy bags
  • Failing to wrap your hands can and does result in sprains
  • Wraps should be firm and have no slack, but not pulled so tight they restrict blood flow to your hands

Punching Technique

Incorrect punching technique can lead to wrist pain and injury, so it is important we begin with good form. While you will learn several types of punches, these fundamentals should be understood:

  • Wrist alignment: Your wrist stays in a straight line with your forearm on impact — no bending back or sideways.
  • Connect with your two inside knuckles: These are the knuckles that connect your index and middle fingers.
  • Stay relaxed then clench your fist just before impact: This helps stabilises your wrist,  align your knuckles, and transfer force cleanly through your arm.

Your Guard

Your guard is about where your hold your hands.  Punching from a good guard will help develop sound technique while building strength in your shoulders.

You should have your:

  • dominant hand on your chin
  • lead hand in front of your face below your eye line (keep a bend in your elbow)

The queues we will give you are :

  • Hands up
  • Elbows in

Your Stance

Are you right or left handed?

  • Right handed: This is known as an "orthodox" stance. Your left foot is forward.
  • Left Handed: This is known as  the "southpaw" stance. Your right foot is forward.

Position your feet as shown in the stance diagram (adjust if you are southpaw).

  • Have a slight bend in your knees.
  • You weight should be close to neutral, slightly favouring your back leg.
  • Keep your core tight.

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