Hennessey Boxing Club

STOP getting HIT
when you JAB 💯

A lot of people step every single time they jab…
That’s a problem.
Because patterns get read.
If I know your feet always move before your jab, I’m not even watching your shoulders anymore.

I’m watching your foot.
The second it moves, I angle off and make you miss.

You’ve got 2 main options when moving into the jab:
Half Step Jab
Small lead foot adjustment when the opponent is just outside range.

Power Jab
Both feet come in while driving off the rear foot to cover more distance and add force.
Personally, I only really like the power jab when the opponent is cornered, trapped on the ropes or has limited lateral movement available.
Otherwise, stepping heavily every jab just becomes predictable.

And when the feet DO move, they must move WITH the hand.
Not before.
Not after.
If the foot moves first, you’re telegraphing the jab before it’s thrown.

If the hand goes first, you’ll have no real purchase underneath the shot.

Hands and feet should work together simultaneously.

Sometimes the best jab is the one thrown from range without needing a dramatic step at all.

Small adjustments. Less tells. Cleaner entries. ✅

Save this and stop getting hit when you punch.

STOP getting HIT
Use ANGLES to DEFEND 💯

Good footwork isn’t about dancing around the ring for no reason.

It’s about moving yourself out the firing line while putting your opponent back in it.

In this video we use:
Pivot left
Pivot right
Cross - Step
Shift left
Shift right

Different angle changes for different moments.

When pivoting, keep the shoulder upright and connected to the chin.
Don’t let yourself lean over while turning or you’ll lose balance and defensive structure.

When stepping or shifting, don’t take massive steps either.
You only need enough movement to clear the punching lane.
Big movements take longer, leave you vulnerable and make it harder to move again afterwards.
Small adjustments. Big results.

And when shifting, take the head with you.
If you shift left, the head slips left with the movement.
If you shift right, the head moves right too.

Your feet and head should work together, not separately.

The best defenders in boxing don’t just block punches…
They make punches miss completely by changing the angle. ✅

STOP getting HIT with the JAB-CROSS 💯

A lot of people can defend one punch. But fall to pieces when its 2 or 3.

Here’s 3 ways to deal with the 1-2 👇🏻

Slip + Shield
Slip to the outside of the jab first, then bring the forearm shield up for the cross.
Don’t slip too low though.
If the head drops too much, you’ll struggle to move again afterwards.
And don’t let the forearm drop around waist level either or you won’t recover it in time to block the cross cleanly.

Parry + Shoulder Roll
Parry the jab late.
Not early.
You want to touch the jab just before it lands so the hand stays home longer and you don’t create unnecessary openings.
Then roll the cross.
Lift the shoulder to protect the chin and turn away with the shot to take the sting out of it.

Double Parry
Rear hand parry on the jab.
Lead hand parry on the cross.
But don’t just swat at it with the arm.
Use the mechanics of a left hook with the waist and shoulders to help redirect the shot away from centre line.
Small movement. Better structure.

Different problems need different solutions.
That’s why good defence isn’t just reactions…
It’s options. ✅

STOP getting HIT mid-COMBO 💯

Most people throw, admire the shot, then get caught in the reply.

That’s the problem.

This one is about staying safe while you work.

Jab to the rear hand first. You’re not just throwing the jab to score. You’re occupying their back hand so they can’t fire it straight away.

They reply with the jab. Slip it. Now come back with the cross.

But don’t finish tall and stay there. That’s how you get hit. After the cross, pike. Drop down on the same side you finished on.

That loads the legs, loads the hips and takes you underneath the cross coming back. From there, left hook to the body. Ideally to the liver, but wherever you see the opening really.

Jab - Slip - Cross - Pike - Body shot

Don’t just throw combinations.

Move your head inside them.

That’s the difference between landing clean and getting clipped straight back ✅

STOP getting HIT after your JAB 💯

Most people throw the jab… and stick around in the same spot.
That’s why they get caught.

Every jab needs a defensive option
Here’s 5 that actually work 👇🏻

Jab → Pull
Quarter step back with the rear foot, drop your weight into that back leg.
You only need a small adjustment to take you out of range.

Jab → Slip
Don’t just lean.
Sit down slightly and take your head off to the right side (towards your knee), keep it controlled.

Jab → Shoulder Roll
Elbow locked around 90° to protect the body.
Lift the shoulder to cover the chin and turn with the shot.
You should still be able to see your opponent out your left eye.

Jab → Slip | Step | Pivot
Best used vs southpaw.
Jab, slip left, take a small step with the lead foot then pivot the rear foot round.
Now you’re off the line and on a new angle.

Jab → Smother
Jab, slip and drive off the back foot.
Close the distance properly and get your head to their chest.
If you don’t drive, you won’t cover the ground.

Stop throwing your jab and standing still.

Hit… then maintain defensive responsibility. Move your head or your feet.
Otherwise you’re getting hit back. ✅

STOP getting HIT after your CROSS 💯

Most people throw the cross and stay right in front of their opponent....

That’s why they get caught.

Every cross needs a defensive option

Here’s 5 that actually work 👇🏻

Cross → Shoulder Roll
Lift and turn the lead shoulder to take the shot. Chin stays tucked, eyes still on the opponent. Don’t over-rotate or you’ll lose your position & sight of the opponent.

Cross → Shield
As you bring the rear hand back to base, slightly drop your weight into the back leg and lift your lead arm up to head height at 90°. Forearm takes the impact or diverts the counter.

Cross → Step Back & Post
Small step back off the rear foot to create space. Lead hand posts. Either on the opponent or to create traffic in the punching line.

Cross → Sidestep (Right)
Step off to your right as you finish the cross.
Take your head off the centre line and change the angle. Don’t drift square, keep the lead shoulder forwards.

Cross → Roll
After the cross, drop your level and roll under the return shot. Bend the knees, create a "U" shape with your upper body and create the new angle.

Stop throwing your cross and standing there.

Hit… then stay responsible.

Otherwise you’re getting hit back. ✅

STOP admiring your work 💯

The jab is the most used punch in boxing.. by you AND your OPPONENT. Most people don't struggle letting their jab go, but they get caught admiring their work ❌️

Here's 3 defensive options after your jab to STOP you getting countered 🤝🏻

Jab then slip ↗️ (outside)
Jab then slip ↖️ (inside)
Jab then pull ➡️

STOP it 👇🏻👇🏻

Moving like a BEGINNER 💯

Good footwork isn’t about bouncing around looking flashy.

It’s about balance, positioning and staying ready to punch or defend at all times.

When moving:
Forward → push off the rear foot
Backward → push off the lead foot
Left → push off the right foot
Right → push off the left foot

You always push off the opposite foot to the direction you want to move.

Another big mistake beginners make is coming square while moving. Stay bladed behind the lead shoulder.

The more square you become, the bigger target you become.

And remember…

The harder you push off the foot, the faster you’ll move.

That’s how fighters take angles quickly and close distance explosively while still staying balanced.

Footwork doesn’t need to look complicated.

The fundamentals done properly are what everything else is built from. ✅

STOP getting HIT 💯
Your defence is PREDICTABLE

A lot of people don’t get hit because they can’t defend…
They get hit because they defend the SAME way every time.

That creates patterns.
And patterns get read.

If every jab gets parried the same way, eventually a good fighter starts downloading that reaction.

Now they know where your hand is going before you even move it.

That’s when the traps start.
A couple of real jabs to draw the hand away from home…
Then the jab feint comes.
Your hand reaches.
The hook comes round the side.

Now the body opens up after that too.

Boxing is a thinking person’s sport.

You need different defensive options for different moments.
That’s why in this video we use:
parry + shield
parry + shoulder roll
slip + weave/slip

Same attack. Different defensive shapes.

Now you become harder to read, harder to set up and harder to break down.

Predictable defence gets punished at higher levels. ✅

STOP getting HIT
walking fighters DOWN 💯

Most people don’t struggle to pressure fighters…

They struggle to get there without getting tagged first.

That’s because they lead with the head.
The head ends up over the front knee, which just brings your chin closer to the opponent and makes you easier to hit on the way in.

You should be approaching behind 3 lines of defence:
Lead foot
Lead hand
Rear hand
Keep the head back over the rear knee and slightly off the centre line as you close distance.

Now you’re walking people down without giving them easy targets.

Pressure fighting isn’t about running at people.

It’s controlled pressure.
Calm. Correct. Balanced.

Put your opponent where you want them first…
Then let the hands go.

Like a predator hunting prey. 🎯