Front stand. Rack in the box

Boxing school. Front stand. Slides, dives, strikes from below, side and direct strikes.

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

It makes sense to start training in the "school of boxing" in the front stance. So the new material will be easier to assimilate by the trainee, and the symmetrical arrangement of body parts will significantly reduce the time needed to understand how its various points should behave when performing one or another technique. In the future, you will definitely need to learn how to stand and move in a “diagonal” stance (right-handed or left-handed), and a separate training session will be devoted to this. It is necessary to analyze the position of key parts of the body in the extreme phases (initial and final) base strokes and basic defensive bonuses. First 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, torso is very similar when performing most of the technical elements (both protective and striking) and thus emphasize the importance of their correct implementation.

Of course, first you need to disassemble the rack itself (I remind you that we are talking about the front rack so far).

Be sure 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).

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

At the same time, it must be remembered that the boxer is “feeded by the legs”, i.e. 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 hand, 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. It's mass times speed. Arm strength alone is not enough to perform a good accented strike, to put it mildly. Therefore, a boxer must be able to put his body weight into the punch. To do this, we will use the following exercises:

Direct hits

Starting position for the exercise: front stance, legs slightly wider than shoulders, feet parallel, arms lowered and pressed with palms to inside thighs (left hand to left leg, right to right). Task: imitate a forward shoulder strike at an imaginary target in front of you.

This technical action impossible to do without rotating the body (nearly 90 degrees). Under the rotation of the body is meant the work of not only the shoulder girdle, but also the entire body. It is very important that the boxer's legs and pelvis are included in the work. Our task is to give the strike an element of ballistics. The fist should be fired at the target like a projectile, and not solely through the use of the muscles responsible for extending the arm. Therefore, we chose an exercise in which the hands practically do not participate. During the impact, the entire body of the athlete should turn into a piston that pushes the projectile (arm). 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, as it were, a "fuze", 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 the blow with the right shoulder, then, accordingly, the pelvis, and behind it the whole body, turns right side forward. In this case, we start the movement with the same (right) leg and turn the heel of the foot in the same direction as the whole body. The toe of the foot should rest firmly 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 entire body. Accordingly, the foot must be deployed as much as you need to expand the pelvis.

In this case, the foot generates an impulse that is transmitted along the 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 hands.

Let's change the starting position a bit. We are in the front stance, but the hands are with fists near the chin, the elbows are pressed to the stomach. The fists are clenched, but the muscles of the hands 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 perform exactly the same movement that we did during the exercise with lowered arms. Acceleration is transmitted along the chain from turning the leg to the pelvis and torso, pushing forward the shoulder we need by turning forward. If everything is 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 applied direct hit must be screwed in to a horizontal position.

Exercise 2

Side kicks

The starting position is the same as in exercise 1. frontal stance, arms lowered and pressed to the hips. Task: on an imaginary target right in front of you, imitate a side impact with your shoulder.

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

Due to the rotation and push with the foot, the pelvis rotates, the whole body and, accordingly, shoulder girdle. However, the energy given by throwing the shoulder forward is no longer accumulated towards the target forward, but towards the target from the side.

Having achieved correct execution with hands down, perform the same exercise with hands in combat position.

During the execution of the side kick, we try to use the momentum that the torso turns provides. We throw the hand in the direction of the target from the side due to the centrifugal force from the rotation of the body. At the moment of hitting the imaginary target of the fist, the pelvis, torso and shoulder girdle should be turned in the direction of impact. It is necessary to ensure that the trajectory of the strike is limited to the line of attack. So that the fist does not fly through an imaginary target more than 10-15 centimeters. Otherwise, the striker will "fall through" during the strike.

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

A side kick can be applied a little from the bottom up, a little from the top down. At the initial stage, it is desirable to learn how to strike absolutely horizontally. In any case, it is necessary to carefully monitor that during the blow the position of the forearm clearly coincides with the direction of the blow. Those. the target, fist and elbow must 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, what we are striving for.

Exercise 3

Hits from below

The starting position for working out strikes from below is the same as in exercises 1 and 2. Frontal stance, arms lowered and pressed to the hips. Task: from this position, it is necessary to strike the target, imaginary directly in front of you, with a shoulder strike from below. Considering that both the target and the shoulder are approximately at the same level (at the same height), and the direction of the strike must still be from the bottom up, in order to deliver such a strike, it is necessary to group the body and legs in such a way that, before hitting the target, the shoulder first turns out to be below 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 into initial phase kick and then bounce your legs in such a way as to push the shoulder up in the direction of the target.

At the same time, the unconditionally striking shoulder is carried forward a little, although not as amplitude as when applying direct and side impacts. And of course, in this small turn of the body, the legs should also participate.

After the correct execution of this exercise, add hands. The meaning is absolutely the same as in the development of direct and side impacts.

The source of energy is the legs, from which the impulse is successively transmitted to the pelvis, the entire torso and shoulder. The fist performs the function of a projectile that tends to the target in a given direction. Care must be taken not to take the arm down before striking.

The fist, when struck from below, twists outward. With blows to the head (uppercuts) - as much as possible, with blows to the body a little less. Due to this, blows from below to the head turn out to be absolutely vertical (which allows penetrating through the opponent's forearms parallel to the defense), and blows from below to the body can be applied in a slightly lateral direction.

In these three exercises, we have examined in sufficient detail the work of all the key points of the boxer's body when striking. With such consistent work along the chain from leg to arm, an element of ballistics is attached to the blow. 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 the force of a boxer's punch depends on the efforts of the leg muscles by 39%, by 37% by the efforts of the back muscles and only by 24% by the efforts of the arm muscles. (F.A. Leibovich, V.I. Filimonov 1979; Z.M. Khusainov, 1983)

Thus, it becomes clear that during punches, the forming component force is primarily the repulsive extension of the leg and the rotational-translational movement of the torso, and only then the shock movement of the arm to the target.

Defensive techniques

So we dismantled key points the work of all parts of the boxer's body, the most important for striking. It should be noted that there are a large number of options for applying a particular blow, but on initial stage we have not yet begun to dwell on the nuances and will definitely return to them later. So far, only the “base” has been dismantled above in order to understand the importance of participating in the strike of the entire 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 protect yourself from enemy attacks. To begin with, let's dwell on those defense options, in which the work of the boxer's body coincides as much as possible with the work of the body in punches, 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

Slope - 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 a defense against direct blows to the head and from blows to the head from below).

Starting position for the exercise, see exercise 1; 2; 3. frontal stance, arms lowered and pressed to the hips.

By turning the legs and pelvis, we turn the torso. The execution of this exercise is almost identical to the actions when performing the exercise for practicing direct strikes. In this case, you need to sit down a little and make a small slope. Due to this, we remove the head a little down and to the side from the line of the expected attack. Having achieved the correct execution of the exercise with lowered hands, we work out the same with the hands in a combat position. It should be noted that at the extreme point of the slope, the boxer's chin must be protected on one side by the front shoulder, on the other - by the "back" hand.

It is advisable to perform the exercise with the help of a partner standing opposite and imitating direct blows to the head alternately with the left and right hand with a speed and intervals between blows that are comfortable for training. As the exercise progresses, the intervals can be reduced, and the speed of the strokes can be increased.

Exercise 5

Dive is a method of defense with 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: legs wider than shoulders, arms lowered and pressed to the inner side of the thigh, while 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 , the front shoulder and the imaginary opponent were approximately on the same straight line.

From this position, it is necessary to sit down, being at the bottom, turn the torso (without moving the legs) to the other side so that the back and front shoulders swap places, and stand with the other shoulder forward. Then just sit down and turn around 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 to the head slowly at first, 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, then from the other. Do first with hands pressed to hips, then with hands in combat position.

As well as during the development of slopes, during the performance of dives, it is necessary to ensure that at the extreme points (initial and final) the trainee's chin is covered by the front shoulder on one side and the "back" hand on the other.

Having learned how to properly perform slopes, dives and strikes in the front 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 offered for testing, 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, this (besides technically correct execution) is the most important. Not the strength or sharpness of a single blow, not the speed of a slant or dive, but precisely the fusion of these actions with each other. This is what you need to keep in mind when starting to perform the following exercises.

Working out combinations

Exercise 6a

Slope to the right - hit with the right from below, slip to the left - hit with the left from below.

For this exercise, you will need dumbbells (1-2 kg for adults and 0.5 kg for children). Dumbbells in this case are not needed at all for working out power or speed characteristics. They should only give the trainee the feeling of a foreign object in the hand, which must 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 how to monitor the quality and correctness of the execution of 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 task is to continuously combine two elements - a slip to the right and a right hand strike from below. This should be done the number of times necessary for the practiced techniques to begin to be obtained “automatically”. So that there are no pauses between blows and dodges. To ensure that the strike becomes a continuation of the slip, and the slip begins immediately after the strike. In this case, slipping serves not only as a defensive action, but also as an action by which the boxer assumes a position ideally suited for launching his own attack.

During the slope to the right, the center of gravity of the athlete, as a result of the rotation of the body, is transferred towards the right leg. At the same time, the boxer sits down a little and is grouped. Thus, his right leg turns into, as it were, a “compressed spring”, ready to open up and push the center of gravity in the opposite direction (i.e. 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 strike. 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 strike, the center of gravity shifts from the right to the left leg, which, the spring, in turn, pushes the body, shifting it, along with the slope to the right, back to right leg.

In that simple exercise both legs play the role of "springs", which continuously shift the boxer's center of gravity alternately from one to the other. Only with the help of a push with the right foot, a blow is struck with the right hand from below, and with the help of a push with the left foot, a slope is made to the right.

At the same time, it is necessary not to forget about the work of the legs and torso, about turning the body and everything that was developed in exercises for slopes and strikes from below.

It is very important to follow (not only when performing this exercise, but always) so that the boxer does not fall to one side. It is necessary when performing all attacking and defensive techniques to stand confidently on both legs. Those. By transferring the center of gravity from one foot to the other, we mean a far from complete transfer of body weight. At the extreme points of punches and slips, the boxer's mass should be distributed approximately 60-70 percent on one leg and 30-40 percent on the other. Otherwise, the hitter will fall through and be unable to control his stability. While the boxer's legs must be ready for the instant start of movement 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 a confident balance).

This exercise serves for the trainee to learn technically correctly in the aggregate to do what he has already learned to perform quite well 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 “crammed”, 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 transferred to the left hand and the same should be repeated on the other side (slope to the left - left hand blow) the same number of times. While you are working with weights with your left hand, your right is resting and vice versa. Therefore, in this exercise, you can do 2-4 circles of 6-10 repetitions in one approach without rest.

In a 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”, not letting them cool down. The optimal rest time is 1 min.

Exercise 6 B

Frontal stance, hands in combat position. dumbbells in both left and right hands.

First approach

Together, without pauses, as during the previous exercise, do two slips at once, after the second slip, strike from below, do the next two slips, strike again from below and, without stopping, continue further (slope to the left - slip to the right - hit with the right -slope right-slope left-hit left-slope 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 dodges and strikes. Perform one dodge and now deal two hits in succession (left-hit-left-hit-right-bias-right-hit, etc.)

Third Approach

Do this exercise with a different combination of slips and kicks (from 1 to 3). (eg 2 hits -1 dodge - 1 hit - 3 dodges, etc. as long as your imagination is enough). It is important that all movements, both defensive and percussion, pass from one to another and are not “torn apart” by pauses.

This exercise can be limited in time (eg 40-60 seconds work - 1 minute rest).

Exercise 7 A

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

Front stand, dumbbell in right hand. Task: consistently, continuously imitate a side kick with the right hand to the head, immediately dive to the right and again apply the right side kick. As in the previous exercise, do 6-10 such repetitions, shift the dumbbell to your left hand and repeat the same with your left hand with a dive to the left. Do one set of 3-4 circles of 6-10 repetitions without rest.

Exercise 7 B

Front stand, dumbbells in both hands.

First approach

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

Second approach

Just like in the first approach of this exercise, alternate side kicks and dives together, but change the number of dives and punches. Perform one hit and two dives (left side-dive to the left-dive to the right-right side .. etc.) Work 40-60 sec rest 1 min

Third Approach

In this approach, you should alternate between slips, dives, side kicks and bottom kicks. No need to try to do each individual movement as quickly as possible, while avoiding pauses between the elements performed. Try to work as varied as possible due to the constant change in the number of attacking and defensive actions from 1 to 3. (for example: two hits-three defensive moves-one hit-one defensive move-.. etc.) -in techniques in combinations, but also use the techniques themselves as varied as possible: alternate slopes with dives, and strikes from below with side impacts. Work 40-60 sec 1 min rest.

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

The links you practice should match what you did during the exercises, but should be as close as possible to what can be used during a real fight.

Combinations can be very different. It is important that they are built from the elements that you have just worked out. Several options will be offered here. It is understood that at this point we have worked out four technical reception: dodge, dive, underhand and side kick. accordingly, the combinations should be composed by us precisely from these elements. At the same time, the worked out ligaments should be varied so that the actions performed are stored not only in the head, but also in the “muscle memory”.

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

Bundle 1

Slip to the right - right bottom strike - slip to the right

we work in the front stance (because we haven’t passed the other one yet). The partner on the contrary imitates a direct blow with the left hand to the head, you dodge to the right and in response immediately strike with the right from below, the partner puts the right “paw” under this blow and strikes another left straight, from which you again evade to the right.

Bundle 2

Bottom right kick - right slip - bottom right kick

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

Bundle 3

Slip to the left - bottom left kick - slip to the left

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

Bundle 4

bottom left kick - slip to the left - bottom left kick

start with a bottom left strike, the partner puts the left paw in response with the right straight, you dodge to the left and hit with the left bottom

Bundle 5

Two dodges - one blow from below

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

Bundle 6

One slip - two strikes

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

The last two combinations, when performed monotonously and for a long time, precisely due to their simplicity, but at the same time the constant change of hands during strikes and changes in the direction of the slopes, will force the "muscle memory" to work.

Bundle 7

Right side - dive to the right - right side

You hit the right side, the partner puts the right paw and inflicts the left side, move away from the blow by diving to the right and hit the right side again.

Left side - dive left - left side

Bundle 9

Dive right - right side - dive right

Bundle 10

Dive left - left side - dive left

Bundle 11

Two side - one dive

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

Bundle 12

One side - two dives

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

If it is not possible to resort to the help of a partner, all of the listed ligaments can be worked out on a bag or a 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, this is almost impossible. Therefore, when practicing strikes from below on the bag, this should be done at a level just above the belt, i.e. doing body blows. A heavy pear (from 40 kg), on the contrary, is ideal equipment for working out blows from below to the head.

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

Finish this workout should again work on shells (bag or pear), but in a slightly more arbitrary form. To do this, it will be enough to transfer to the bag what was done in the “third approach of exercise 6 B” and in the “third approach of exercise 7 B”. this exercise should be performed in set mode, i.e. the approach should be limited to time (round). i.e. 2-3 minutes work - 1 minute rest.

So, the first round you work in free form slips and blows from below. Second round - add dives and side kicks to this. In both cases, the given elements should be used as diversely as possible and at the same time extremely unified and without pauses. diversity must be achieved through a constant change in the number of strikes in combinations, the number of defensive techniques, the alternation of the defenses themselves (slopes or dives), the alternation of the direction of strikes (from below or from the side).

Practicing all the exercises described in Workout 1 may take from 1 to 3 sessions, depending on the speed and quality of the material being digested.

Wide front pillar

The distance between the feet is one step. Feet are parallel to each other. Body weight is distributed on both legs. The knees are turned outward as much as possible. The back is straight. The hip joint is custom-fitted. The hands are clenched into fists and located in the thighs. The gaze is directed straight ahead.

The shift of the center of gravity on one leg. Tilt the body 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 Tai Self-Defense author Koklam Sagat Noy

From the book Hapkido for beginners the author Master Choi

Ready stance The weight of the body is evenly distributed on both legs. The feet are parallel to the width of the shoulders. The trunk 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 author Balachevtsev Maxim

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

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

Rear pillar The distance between the feet is one step. The feet are on the same line. The foot of the forward leg is directed straight ahead, the foot of the rear leg is turned to the side at an angle of 90 °. The rear leg is bent at the knee and up to 70% of body weight is

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

Clamp Post When the base rod is completely behind you, the butt end 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 clamp stand.

From the book Archery for Beginners author Sorrells Brian J.

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

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

From the book In the face? author Griffin Forrest

Stance Stance, how you stand in relation to the target, is very important, because in order to fully use the muscular potential of the upper body, you must assume the correct stance. 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 every age author Brahmachari Swami

From book hand-to-hand combat for beginners author Kadochnikov Alexey Alekseevich

From the book Self-defense and attack without weapons the author Solonevich Ivan

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

Hello, friends. A boxer's stance is a very important, even key aspect in boxing. It is important to know its basics and principles of proper construction. To do this, they study in detail and work out the main and other types of racks.

This article discusses the criteria for a proper boxing stance. Attention is paid to the racks of right-handers and left-handers. The methods of competent movements are affected. The material also deals with similar aspects in the discipline of Muay Thai. Useful photos and videos are offered.

Benefits of the right stance

The basics of a boxing stance depend on its type. The classic varieties are:

Right-sided. For lefties.
Left-sided. For righties.
Frontal. Universal.

Each species has its own anatomy and construction methods. The optimal stance is considered to be the one that is most comfortable for the boxer and his style. This is an individual criterion.

It must have a balance between key combat components. In a competent stance, a boxer receives:

Defense and power.
balance and distance.
Safe combat and maneuverability.
Reliability and mobility.

With the right boxing stance, the fighter gains power in both hands. At the same time, he can arrange an effective defense against enemy counterattacks. He provides himself with a suitable attacking distance with both hands. You won't have to do awkward maneuvers, stretch or lose your balance.

With a competent stance, the boxer increases the range of strikes. However, it is not particularly disclosed. He also retains good stability and the ability to deviate if necessary.

General principles

The basics of the stance are a must for all boxers, especially beginners. For example, the following video with a boxer's stance was suggested:

It is important to properly manage the whole body. Analysis is being done right position its lower and upper sides.

Anatomical analysis of the position of the lower side is as follows:

Anatomical study of the position of the upper side:

Shoulders and arms. They are relaxed.
Elbows. From below they are pressed.
The position of the fists is the top.
Chin position (P) - pressed.
The direction of the shoulders is slightly towards the enemy. They don't stick out to the sides. Case does not open.
The role of the front hand is to cover most of the body.
The position of the back hand is the level of the cheek, at an angle to the chin. This hand protects against left side hooks and straight jabs.
The position of the left hand: 25-30 cm ahead of P. The position is high to protect him. But also such as not to obstruct the view. This hand defends against right crosses.

The indicated principles are reflected in the photo of the boxer's stance.

Right-handed and left-handed work

A right-hander in boxing tends to work in. Her anatomical analysis is as follows:

This is the work of the upper side in the stance of a right-handed boxer. An anatomical study of the actions of the lower complex is also needed:

Pelvis: turned to the right side along with the upper side.
Legs: They have a slight bend in the knees. The left leg is bent slightly less than the right.
Weight ratio on legs: left - right 60 - 40%
The support for the left leg is the front side of the foot. The heel is slightly elevated above the surface.
The support of the right leg is the toe. Heel position too.
Both feet are turned to the right, the right - a little more.

This is the analysis of the correct position of the right-hander in his classical stance. A photo of a right-handed boxer's stance is offered below:

In general, racks have similar principles. And in the anatomical analysis of the boxer's stance, they can be traced. Only the roles of arms and legs change. So, for example, a left-handed boxer's stance has much in common with a right-handed stance. The positions of the arms and legs have been changed. This can be seen in the following photo:

About movement

A boxer must possess excellent skill of movement. This is the basis for solving many problems.

In boxing, movement techniques are steps and jumps.

Stepping movements are performed in three ways. These are the steps:

Ordinary.
Attached
Small, seedy.

The classic version of the jumps: the push is performed with one or two legs. All methods depend on the motion vector: sideways, forward or backward.

Pros rarely use horse racing. The reason is that it takes a lot of energy. Often professionals work with movements on the entire foot, for example, this video:

Here you can see how skillfully the stance and movements change. At the same time, the fighter does not forget about protection.

About training

To train the stance, boxers need to know all kinds of mistakes and not make them. In training, the basic principles are worked out and fixed, especially in a combat situation.

Training the correct transitions from stances to movements and the movements themselves includes:

all running variations
tire training,
jumping rope,
exercises with small balls,
other specialized exercises.

Muay Thai

The main stances in Thai boxing are identical to boxing stances: left-handed and frontal. How right-handers and left-handers should be grouped is shown in the following table:

On their basis, the racks of Thai boxers of right-handed and left-handed people are formed.

In training, the front stance is often used as a training one. In the ring, it is usually used in close combat.

In Thai boxing is:

Muay Thai has a whole set of rules for racks. And every fighter should know the basic rules of the fighting stance in Thai boxing. This code contains the following items:

Keep your eyes always open.
Always tilt your head slightly forward. At the same time, it must be kept good review opponent.
For psychological tactics, use a grin.
Maintain self control.
Don't give up.
Don't step back.
Rapidly move from defense to attack.
Keep your jaws clenched. Breathe through your nose.
Work on reflexes. Perceive the work of the enemy visually. And immediately proceed to the response.
Organize the defense in the direction of the opponent's attack.
Use your arms and shoulders to protect your head. Don't turn your back on your opponent.

The blow must also be as fast as possible. He must go from correct stance in muay thai. The fighter invests his mass as much as possible.

In Thai discipline, when implementing blows, the attacking arms or legs should not hang. On contact, there must be sticking to the opponent. Then there is an instant transition to the starting position.

Conclusion

Setting the right stance is the foundation of boxing and its Thai counterpart, and similar disciplines.

Boxing training. Basics. Front stand.
The front stance is the stance from which the first steps of a novice boxer in the boxing section begin. It is from this position in front of the mirror that they learn straight, side and bottom blows, as well as defensive actions (slopes and dives).

When the boxer has fixed the front stance, they proceed to the "parsing" of the fighting stance. With the growth of the athlete's skill, he learns various combinations in boxing, which are carried out at various boxing distances. At one of these distances, the front stance is the basis for close combat.
front rack technique

The boxer's legs are shoulder-width apart, slightly bent at the knees. Head bowed, chin on chest. Hands at the chin, fists clenched. Body weight is evenly distributed on parallel feet.

To get used to the position of the front rack, you need to do a series of exercises while maintaining it:

low jumps in place;
8-10 small semi-squats. Only the ankle, knee and hip joints, the body is progressively moving vertically;
turns left and right around the vertical axis of the body;
slight torso tilts to the left and right in the lateral plane;
walking in frontal stance. Walk on your toes with short steps.

These exercises should be performed several times in any order with a sufficient pause for recovery. Next, you can try punches from the front stance position.
Direct hit from the front strut

The first boxing punches learned are straight left and right punches from the front stance.

The basis of the technique of the left direct strike:

transfer the entire weight of the body to the right leg. In this case, the left foot of the leg is deployed to a position that is perpendicular to the original;
turning the body from left to right (shoulder line to the perpendicular to the original);
shock movement of the left hand (extension in a straight line from the initial position in the frontal stance to the target). The target is an imaginary point in front of the Boxer's face at chin level and at punching distance. The leading link in the technique of any impact is the impact movement of the hand;
the position of the right arm and leg, head (all in the initial position of the front rack), torso - straight;
return to the starting position (everything is in reverse order).

All links of the basis of technology are listed separately, but meanwhile all of them are parts of the whole, which are included in the action one by one and end at the same time, in the closest relationship, at the moment of impact. Since the transfer of weight from foot to foot is a longer matter than extension of the arm in a strike. So, you need to start doing it earlier.

Mechanics of movements of straight punches (1-2), side punches (3-4) and punches from below (5-6) from the front stance

The rotation of the body should be carried out only around the vertical axis. This conditional axis is a straight line connecting the highest point on the boxer's body and the center of the support area. There should be no bending, bending, bending of the body. When performing a strike, one should try to strain the muscles that are not involved in the performance of the action as little as possible. And as often as possible, relax the working muscles.

The technique of hitting the right straight to the head is a mirror image of the technique of the left straight.

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

Conventionally, the options can be divided into two types. According to the way of setting the legs and the position of the hands. But usually they are used together. For a certain position of the legs, a certain position of the hands will be characteristic.

The front stance is usually accompanied wide staging legs, which almost completely turns the body of the boxer 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, not backward. In this position, the center of gravity is lowered so that the body is out of the reach of blows to the body. In this position, the boxer will actively move his head and shower blows from all sides.

The side stance, when standing sideways, is defensive. Since the rear hand is too far away for sudden and strong blows. So tactics will be built through defense. Only when the enemy comes close, the possibility of a counter-strike appears. In order to actively attack, you will have to turn the body a little more forward.

The position of the hands in the boxing stance depends on various situations during the fight and the boxer's boxing style. In different situations, the right and left hand can be positioned differently, thus affecting the actions of the fighter in the ring.

When a boxer pushes his front arm forward, it is a sign that he is trying to divert attention from the main attack. They play with a jab, and then inflict a powerful cross. If you see the left hand put forward, then this means that the enemy is counting on the power of his strike with his right hand.

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

The lowered front hand means that this is an aggressive stance. From this position, left hooks often attack to the head or to the body. This position of the hands suggests that your opponent will constantly counterattack. This position is not for defensive tactics. It is designed for counters, tricky maneuvers, feints and feints. It would seem that such an open position just asks for a right hand, but this impression is deceptive. A quick slip can be followed by an equally quick jab, or a low-handed hook, or other strikes.

The right hand very rarely changes its position during the fight. It happens that some fighters put it in front of their face in order to block jabs. This means that they are open to left hooks and they must be ready to slip or move the right glove back to its normal place. It is possible that some will simply lean to the side and this position will protect against direct and side blows to the face. This is a melee position. It is convenient to beat Mexican blows to the body from it. As a rule, this is what 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 blows. They don't seem to care about attacking with a jab, but that could mean they move their head very well. This means that it will not be difficult for them to move their hand to any other position.

Boxing stance with the back hand on the side of the face

The peek-a-boo position, better known as the Mike Tyson style, allows you to easily block punches with a simple raise of your hands.

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 fighting style using backward slopes. This position of the hands does not make it possible to make full-fledged dives, as lowered hands will interfere. Also, with lowered hands, 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 at the head are typical for boxers of short stature. As a rule, with this position, they also settle lower in the rack, making their body inaccessible to attacks. Therefore, they only have to cover their heads and combine this position with head movements. If you see such a defense on an opponent, then you know that he will actively move. A lot of boxers, like Roy Jones, move around the ropes with their hands up in this position. In this situation, direct blows cannot be reached, but one has to be afraid, only side ones. So you can just understand the hands, move sideways without worrying about direct punches.

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