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.

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How to Get Knocked Out in Kickboxing...10 Easy Ways

How to Get Knocked Out in 10 Easy Ways  
Do You Make Any of These Classic Kickboxing Mistakes?
iLoveKickboxing.com Can Teach You Kickboxing The Right Way - and Efficiently.

A week doesn't go by when I don't have a few people come into my school and tell me how they are a kickboxer.  "I trained kickboxing 3 years", or "I took TaeBo", " " do P50 Home Extreme Kickboxing Insanity Gym"... fill in the blank.      ...You get the idea.

We specialize in taking beginners with no experience whatsoever and teaching them correct movement to prevent injury and build lean, strong muscle.

Within a matter of minutes they are gassing out on the warm up because their ego is too heavy for them to carry.  Ignoring all of our cautions about taking it easy on the first time, allowing the body to adapt, and listening to the body, they charge in as if they are going to impress us with their hardest punches.  By round two of the workout they are seeing llamas and mentally in the land of unicorns, gumdrops and rainbows...and desperate for a way out of ego-ville.  

All the while they have everyday people next to them beating the crud out of bags like a pro fighter.
Why?  Because they train at K3 kickboxing with our step by step success program for fun fighting fitness.  IT WORKS.

10 Ways To Get Knocked Out Fast & Look Like an Idiot Hitting a Bag
1. Keep your hands down away from your chin.
2. Lift your chin.
3. Drop your hands after every break so you have a habit of it.
4. Hold your breath as you strike.
5. Lead with your face.
6. Stay on your heels and avoid bending your knees over toes.
7. Forget about footwork - its just easier to be lazy, make faces while pretending to be Rocky and stand still.
8. Let your hands drop, loop and swoop after every strike.
9. Ignore your kickboxing coach & rely on your own assessment of your skills.
10. Mistake Cardio Kickboxing workout at a gym for real kickboxing training like K3 Kickboxing Phoenix.

Avoid These Mistakes and Learn The Right Way
If you don't want to suffer the embarrassment of these fatal flaws and want to train kickboxing with qualified coaches who will teach you step by step, then check out K3 Kickboxing Phoenix.  We specialize in taking beginners with no experience whatsoever and teaching them correct movement to prevent injury and build lean, strong muscle.  We also are adept at helping people who learned wrong and helping them fix their mistakes.  You'll develop authentic kickboxing skills while getting in the best shape of your life.

Bottom line....We all check the ego at the door.

Fight The Fat and Have Fun!
We're a group of really fun people who enjoy learning kickboxing, fighting fat and living a healthy lifestyle. You'll notice right away that everyone is warm, friendly and really positive.  We share healthy, tasty recipes for staying lean, losing weight and having energy.  We smile and joke a lot about light-hearted things... but always stay positive and encouraging while sweating off pounds.

PLUS, our kickboxers work really hard and really smart in our training. It doesn't matter what level you are at, we will make the workout fit your body, goals and needs.  All you have to do is show up with a ready to learn attitude.

If that seems like a place you would enjoy, give us a try with our awesome webspecial.

We look forward to meeting you and making a new friend.

Is Your Arm Still Waving After Your Hand Has Stopped? Fight The Fat on Your Arms, Abs and Thighs With New Kickboxing Workout

Nothing Beats Flabby Arms Like Punching Heavy Bags
For those of you who have patriotic arms, we have the solution for you.  ...You know the kind arms that wave like a flag when you move your hands.  It's like a flap of flab that acts like a ziplock bag full of happy jello beneath your arms.  Now you can say goodbye to flabby arms and hello to toned, lean and shapely arms you can be proud of.

Each of our bodies are different.  Some body types store more fat in front, others in back, and still some others spread it around into fun places like beneath the arms.  Chances are that if you have this genetic pre-disposition that you've had fun with trying to hide it and get clothes that fit your python arms.

Plan of Attack on Your Arms
The secret to firming up those arms is two fold.  First, you'll need to address your nutrition with sensible solutions that you can stick to.  Second, you'll need to tone baby tone with some resistance exercises.

When you come to K3 Kickboxing, you'll discover the power of punching for toning your arms and body like never before.  You'll develop muscles you never thought you had all while punching the stuffing out of a heavy bag.  It's a great way to have fun while building a toned and healthy body.

Not only that, but you'll be busting stress too.  Stress triggers a release of cortisol in the body.  Cortisol in turn signals our body to store fat to prepare for survival. Cortisol (hydrocortisone) is a steroid hormone, more specifically a glucocorticoid, produced by the zona fasciculata of the adrenal gland. Cortisol is known as 'the stress hormone' because stress activates cortisol secretion. When you start kickboxing, you'll release stress and burn fat like never before. Kickboxing the right way helps bring the body back into a healthy balance.

iLoveKickboxing.com is catching on because it is a fun, positive place that doesn't sugar coat the truth about fighting fat.  The coaches will tell it like it is, not just what you want to hear.  This has several benefits as you can see in the results of our members.  Check out some of the before and after pictures here.

Now a lot of these people have tried diets, gyms, the kickboxing at the local fitness club, boxing aerobics, and all the latest trends and fads.  But what they find works for them is iLoveKickboxing's addictively fun workouts with positive, like-minded people.

Give it a try today and transform your life.

Unleash your inner kickboxer!

Free Boxing Gloves with $19.95 three class Webspecial.

Kickboxing's Killer Abs: Working Your Abs and Core With Kickboxing

The popularity of MMA events like the UFC have shown people the fighters lean and strong physique.  Now people are flocking to the gym in search of those amazing kickboxing abs.

Phoenix Kickboxing Classes
How You Can Get KILLER Abs from Kickboxing Classes in Phoenix

Kickboxing is the new wave of exercise for getting those six pack and eight pack abs.  From lean and cut abdominal muscles to ripped arms and legs... kickboxing's results are clear.


The abs are built through functional strength drills that involve whole body movement.  But that's not all.  It is a workout that shreds fat so the abs actually show.  Once they are strong, they won't show until you earn them in the kitchen.  That's where the fighters nutritional plan comes in.

We've all seen the guy or girl at the gym doing hundreds of sit ups in search of the elusive six pack.  But go down to any authentic MMA or Kickboxing gym and you'll see killer abs galore and they aren't spending all their time sitting on the floor doing crunches.

The core gets worked in kickboxing through:
1. Whole body functional strength movement
2. Complex, multi-joint exercises
3. Fat shredding routines that are timed

ILOVEKICKBOXING.com is different because it was developed by actual practicing martial artists, amateur and pro kickboxers.  These are people who have lived this stuff and have thousands of hours of actual sparring experience.  They know how to train the mind and body for getting results.

The motivation, technique and inspiration are unique at K3 Kickboxing Phoenix.  The instructors challenge each individual to reach his or her potential.  From losing weight, fat loss, getting lean, toned and strong, this brand of kickboxing is unique.

"One of the key aspects with our kickboxing program is getting results.  The core is the foundation for movement and it includes a lot more than just the abdominal muscles.  We integrate unique rotational and whole body exercises that work the core like nothing else I've seen.  I wish I had these exercises when I was serving in the Army jumping out of perfectly good airplanes.  I was in good shape but I would have had less injuries and been a lot stronger." -John Nottingham K3 Kickboxing Phoenix Coach

No matter how many crunches you do, if you have a layer of fat on your abs, they won't show.  You've got to fight the fat so to get the ripped abs and shredded look.  Get lean, toned, strong and earn the abs you want.

Burn fat and tone your muscles fast with Phoenix Best Kickboxing classes! Get our 3-class web special for only $19.99 and receive a free pair of boxing gloves!

You will...

• Lose Unwanted Weight
• Get Toned and Strong
• Build Strength and Endurance
• Lose Fat and Keep it off
• Think of it as a Kickboxing Bootcamp Workout for the body and mind!

Click here to get the webspecial!

How Does The Kickboxing Workout Compare?

Phoenix Kickboxing Classes
How Does the Kickboxing Workout Compare?

Kickboxing is exploding especially in metro areas like Phoenix Arizona where the sunshine and bathing suit weather has men and women wanting to look and feel their best.
 For those whom have tried:

•  TaeBo
• Cardio Kickboxing
• Fitness Kickboxing 
• Bootcamps

You may have encountered some of these meager attempts at kickboxing workouts but before you decide that it's not for you, check out a new brand of kickboxing that's sweeping the country.  Not only is iLoveKickboxing.com receiving rave reviews but it is the only exclusive Kickboxing brand of Groupon - no easy feat.  

K3 Kickboxing is different because it was developed by actual practicing martial artists, amateur and pro kickboxers.  These are people who have lived this stuff and have thousands of hours of actual sparring experience.  They know how to train the mind and body for getting results.

The motivation, technique and inspiration are unique at K3 Kickboxing.  The instructors challenge each individual to reach his or her potential.  From losing weight, fat loss, getting lean, toned and strong, this brand of kickboxing is unique.

"Instead of mimicking kickboxing and MMA like so many bootcamp and personal trainers are doing, our kickboxers learn actual kickboxing kicks, punches, elbows, knees and skills.  That makes it fun and different.  Our kickboxers learn how to stand, move, breathe, and prevent injury by kickboxing correctly.  The workout is set to high energy music like you hear at the club and we have a great time fighting the fat." -John Nottingham I Love Kickboxing Phoenix Coach

How Does the K3 Kickboxing workout compare?

Burn fat and tone your muscles fast with Phoenix Best Kickboxing classes! Get our 3-class web special for only $19.99 and receive a free pair of boxing gloves!

You will...

• Lose Unwanted Weight
• Get Toned and Strong
• Build Strength and Endurance
• Lose Fat and Keep it off
• Think of it as a Kickboxing Bootcamp Workout for the body and mind!

Click here to get the webspecial!

Seven Things That Might Be Making You Fat

Seven Things That Might Be Making You Fat and What You Can Do To Instantly Change It To Lose Weight and Feel Great

The 7 Silent S's of Fat

Fight The Fat With Kickboxing Phoenix!

by John D. Nottingham, ACMA Head Kickboxing Coach USA Martial Arts & Kickboxing Phoenix AZ

How To Lose Weight, Fight Fat and Feel Better Fast

Finding it hard to lose weight and shed those excess fatty love handles?  You are not alone.  Millions of people are trying to piece together the fat loss puzzle to lose weight.  Here are seven things that might be making you fat and how you can begin to change your body and health.

1. Stress

Stress raises cortisol levels which prompts the body to store fat.  By reducing stress with exercise, humor, yoga, and kickboxing, you will notice that you not only lose weight but feel happier too.  Surround yourself with fun, supportive people at Phoenix Kickboxing! Webspecial iLoveKickboxingPhoenix.com I know- shameless plug. :)

2. Stagnation/sitting 

Most jobs today require a lot of sitting.  But for most it isn't a law!  From the time we get in our car and sit to drive to work, sitting at the computer (like I'm doing now) to the jobs where most of us sit most of the day we are stagnant.  We have escalators, elevators, and chairs everywhere.  Try moving more, some simple squats, lunges or even stand on one leg.  The mistake is to think it has to be huge or for you to break a sweat.  It really ads up throughout a day, week, month, and year.  Simply by having walking meetings, riding a bike to work, walking during breaks, taking stairs, parking farther away, you can ad a lot of fat burning activity.  Pop on a pedometer and play.

3. Shallow breathing

Most people who sit a lot also do not breathe properly.  Breathing is one of the easiest things we can do to create a physiological response in our body.  Along with it's many stress reducing benefits, brain function improves, attitude and of course, it burns more fat!  Breathe deep from the low belly and incorporate stretching and deep breathing into your day and workouts.  Remember, aerobic means "In the presence of oxygen."

4. Starving for nutrition 

The majority of the students in our Kickboxing classes are malnourished.  They are literally starving for good nutrition because they continuously pump their bodies full of empty calories, short chain carbohydrates and processed junk food.  Try going organic, eating a spinach and kale salad before each meal, integrate some vegetable juicing and other raw organic whole foods.  This will fuel and feed the body at a cellular level and, with the proper food choices, reduce inflammation and improve health.

5. Slow metabolic rate

Your bodies metabolism directly affects how you burn energy.  By exercising with workouts like kickboxing, you place a demand on your body, increase muscle mass and improve metabolic rate.  This in turn burns more fat and calories.

6. Sweeteners   

An amazing thing happens when you cut out sweeteners.  Your mind and memory improve, sleep often gets better, severe cravings decrease, fewer energy "crashes" and you stop wasting money on an addiction that could be damaging your health.  Replace and reduce sweeteners with stevia or other healthy alternatives and you'll notice some positive changes.  Also make sure you are getting good fats, like the ones that come from nuts, salmon, avacados and other good sources. These will significantly reduce sugar cravings and that starved feeling when you are addicted to junk foods.

7. Sleep
A lack of sleep robs your body of repair, causes it to be stressed and negatively impacts your natural balance of hormones.  Deep wave (REM) sleep releases human growth hormone which keeps your body young, helps repair, build muscle and tissue.  Without proper deep sleep your body remains out of balance and that can cause you to put on excess fat. 

How To Get The Most Out of Your Kickboxing Workout

Fight The Fat With Kickboxing!
Six Ways To Get The Most Out of Your Kickboxing Workout
by John Nottingham, K3 Kickboxing Instructor USA Martial Arts & Kickboxing Phoenix AZ


Kick, punch, knee and elbowing your way to fitness and weight loss is catching on around the country and especially here in Phoenix.  Inspired by MMA events and lean toned bodies, such as seen in the UFC, more and more people are choosing Kickboxing for their workout.  Here are 6 tips to get the most out of your kickboxing workout.

Studies show a real Kickboxing workout can burn 800-1000 calories per kickboxing session!  

1. Clearly define what you want and communicate that to your coach.  If you are looking for something different than the gym, kickboxing skill, weight loss, to gain speed, strength or just get toned and have fun then kickboxing could be for you.  Your purpose drives your planning and therefore how you train and communicate with your kickboxing coach. Coaches can't read minds so be prepared to keep him or her informed.

2. Eat to win.  The adage, "You can't out train a bad diet." is true in my experience.  I recommend making little changes over time to accommodate a nutritional lifestyle change.  Your choices in nutrition must support your goals and fuel your body for best performance.  If you're guzzling down booze and eating donuts, you're sabotaging your body and kickboxing success.  Think of food as fuel and plan to win.

I recommend integrating lots of greens into your diet.  I start each day with a super shake that includes kale, spinach, mixed berries and protein.  Later I have a yogurt or oatmeal.  I do my best to go organic to avoid unnecessary chemicals and attempt to get the highest nutritional bang for my buck.  Of course, you should choose nutritional options that work for you and your lifestyle.

Another significant boost is to drink a protein shake immediately after your workout.  You might discover that it cuts snack cravings, helps you recover faster, feeds your muscle and helps you feel better.

"Abs are earned in the kitchen."

3.  Listen to your coach.  You hired him or her so listen.  Often we lie to ourselves when we just want to defend a bad habit or are holding onto a lazy way of doing something.  Your coach can help you avoid the common pitfalls as well as train smart and safe.  Listen with the intent to hear and apply the techniques they share.

4. Warm up and cool down properly.  This is an area most of us could really improve upon.  It's easy to make emotional decisions based on how we feel at the beginning or end of a workout.  Instead, keep telling yourself the importance of warm up and cool down for preventing injury, recovering faster and being respectful to your body.   Just do it and develop the discipline to take a few minutes and tune into the body, breath and mind. It will pay dividends if you do.

5. Rest is as important as the workout.  Your periodization should be based on your goals, lifestyle, body and age.  Learn to listen to your body and allow for ample rest.  Fatigue and pain are clear signals from your body that you need to adjust your routine.  Avoid the common pitfall of being a "pain chaser".  Instead, ride the edge and challenge your body for growth but do not push so hard that it becomes abusive.  Train smart.

6.  Rotation and variation.  Remember also that the body is an adaptation machine.  Your workout routine needs to change when you plateau in order to achieve progress.  A good kickboxing gym or kickboxing program will be designed to help you take advantage of this rotation.

Phoenix Kickboxing Webspecial http://iLoveKickboxingPhoenix.com