Jab and cross
Jab to the face on 1, cross to the chest on 4. Reset your guard after every pair.
Beginnerlevel 1
Drills library
Every punch has a number
Learn the chart, get the basics right, then run short drills on the mat tonight. Four new drill videos every month.
The punch chart
Jab
Face, chest or stomach
Face, chest or stomach
Cross
Face, chest or stomach
Face, chest or stomach
Left hook
Left side of head or body
Left side of head or body
Right hook
Right side of head or body
Right side of head or body
Lead and rear uppercut
Face, chest or stomach
Face, chest or stomach
Hooks follow the hand, so the chart works for orthodox and southpaw.
Boxing basics
Six steps from Rob's coaching to get set before you start calling numbers.
STEP 1
Orthodox stance
Left foot in front, right foot behind. Most right-handed boxers start here.
STEP 2
Southpaw stance
Right foot in front, left foot behind. The mirror of orthodox.
STEP 3
Feet and hands
Feet pointing towards two o’clock, hands up protecting the chin.
STEP 4
Throwing a punch
Whichever hand throws, keep the other one protecting your chin.
STEP 5
Facing the bag
Stand at an angle, side on to the bag, not square in front of it.
STEP 6
Train together
Mix bag work with warm ups, endurance and conditioning exercise.
Punching basics
Rob works through the punches on the mat.
Three rounds. Every punch has a number.
Pick a level, set the timer, go. Four new drill videos every month.
Double jab, cross
Two sharp jabs on 1, then drive the cross into 4. Keep the rear hand on your chin while you jab.
Beginnerlevel 1
Jab to double jab
One jab, reset, then two. Builds rhythm and a fast lead hand on zone 1.
Beginnerlevel 1
Cross to jab
Lead with the cross into 4, then bring the jab back up to 1. Trains you to switch hands and targets cleanly.
Accuracylevel 2
Body and head
Rob mixes punches to the body zones with punches to the head. Bend the knees to go low, come back up to go high.
Powerlevel 2
Shovel hook
A short, rising punch between a hook and an uppercut, thrown at close range into the body.
Powerlevel 3
Jab, shovel, cross
Three-punch combination: jab in, shovel to the body, finish with the cross.
Powerlevel 3
Coach-led combinations
A personal trainer calls numbered combinations on the Drill Mat. One shout and the boxer knows exactly what to throw.
Coach-led
First rounds on the mat
New starters getting to grips with the numbers in their first session. The mat gives every punch a target from day one.
BeginnerCoach-led