How To Throw a Good Jab in Boxing or Kickboxing

How To Throw a Good Jab in Boxing or Kickboxing for The Ring, Workouts or MMA
by John D. Nottingham, Certified Boxing & Kickboxing Coach, K3 Kickboxing Phoenix Phoenix Arizona USA Martial Arts & Kickboxing

A good jab is a fundamental for boxing and kickboxing.  In this article, I will share some of the secrets to an effective jab that you can use in the ring or your favorite fat burning workout.

1 | Foundation
The foundation of a jab is your stance.  They key to a good stance is maintaining control of your center of gravity.  The stance is typically shoulder width to shoulder width and a half apart in both length and width.  Knees are bent over the toes to keep you off your heels, fast on the feet, mobile in any direction and pre-loading the muscles of the legs to fire on command.

Your width and length of your stance is best determined by your body style, conditioning and application.  Often you will see boxing stances a bit narrower than MMA (Mixed Martial Arts) or Kickboxing stances.  The Kickboxing or MMA stance tends to be a bit wider to prevent take-downs and to avoid leg kicks.

The power of the punch comes from kinetic linking and a whip like motion derived from a combination of muscle activation sequencing and bone alignment.  Punch from the legs and body - not just the arms.  Integrating the jab with the stance, timing and movement is key to having a great jab punch.

2 |  Relax
Speed comes from relaxation.  Trying to punch too hard activates both antagonistic and antagonistic muscle groups and actually slows you down, wastes energy and is less efficient.  By training to relax and hit clean, rather than hard, the kinetic energy transfer is often higher.

"Lead with speed. Devour with Power." -Boxing Maxim

3 | Engage shoulder
To maximize reach and follow through, extend the lead shoulder into the punch.  This allows the torso to rotate and transfer rotational energy into the force of your jab punch.   Also, tuck your chin in pocket of shoulder to reduce neck rotation, exposing the chin and wasting energy.

4 | Concentrate on targeting
The choice of target and the concentration of force on target are key to getting great results from your jab.  The chin or 'button' as it is called is a classic KO point.  The shock from the punch travels into the neck and base of skull causing a rapid twist or whip action.  In turn the brain stem is stunned, brain displaced in the skull and the result is often a rebooting of the computer (brain).  The base of the ear, K-9 tooth point, side of neck (carotid artery/vagus nerve) and just above and beyond the ear are also key knock out points.

Keep in mind that the jab has many uses including  to:

• Establish and/or maintain range
• Cover your movment
• Set up other shots (punches, kicks etc.)
• Irritate
• Distract
• Disorient
• Obstruct vision
• and disrupt the brain of your opponent.  

It also wears down an opponent and can frustrate them.  One theory is that if your opponent is busy defending your jabs they aren't attacking.

5 | Reaction force
The shorter the amount of time your fist is contacting the target, the more penetrating trauma it can cause.  The snapping back action is called reaction force and is an important physics principle. Work more for speed than trying to hit hard.  You still need to follow through your target but concentrate on the retraction of the limb.
Work to make your jab pop the target like swatting a fly.  Your aim should be to make your jab 'sting' or be strong enough to stop your opponents combination, forward motion, shock the head or set them on their heels.

6 | Drill action rotational force
The drill action on your punch will amplify the intensity of the strike.  It is a rotation of the entire arm - shoulder complex, not simply the wrist.

7 |  Sit on the punch
It is common for beginners to raise up on a punch and nullify much of their power as well as telegraph.  It is better to practice firing the punch in a straight line, the shortest distance between two points, to be efficient.  Keep the feet planted and avoid raising the back leg.  Remember that the jab is often used to set up shots to your stance is crucial for follow up combinations.

8 |  Exhale
Breath out sharply on the punch to augment power transfer from the thoracic cavity (core) as well as manage fatigue and prepare for a counter punch or attack.

9 | Protect your joints & use proper gear
Maintain a slight bend on the elbow joint to protect the tissues of the arm.  Properly wrap the wrists and wear good gloves to protect the hands, wrist and joints.

10 | Practice with a coach
Work bags, mitts, gloves and other targets to develop your jab.  Have a qualified coach evaluate your technique to prevent bad habits and develop good form.  A trained eye with and experienced mind can do wonders for your progress.

WEBSPECIAL