Rhythm bounce
Foundations / Rhythm / Shadow
A small continuous bounce with the heels light and the hands home.
Small and continuous
- Knees soft, both heels a touch off the floor.
- The rise is in the ankles and the knees, not the shoulders.
- The hands do not move with the bounce.
Foundations / Foundation / Shadow
Why it matters
A boxer who is still between punches is easy to time. The bounce keeps the weight moving and the heels ready without opening the guard, and it is what the footwork ladder is built on.
Walk through it
- StanceGuard, heels light
- Heels lightA small rise through the balls of the feet
- Weight backThe weight moves to the rear foot and the lead heel drops a touch
- Heels lightRise again, hands still on the jaw
Common faults
- Bouncing with locked kneesThe knees should read as bent in every frame
- Hands ride the bounceCompare the glove height across phases; it should barely change
- Too bigA rhythm bounce is a couple of centimetres, not a hop
Drill
2 rounds of 2 min, 45 s rest. Bounce for the round. Every 30 seconds, stop, check the hands and the knees, and start again.
Solo study: no partner, no contact, not verified by a coach. Rehearse a movement your coach has already shown you.
The movements inside it
- Boxing guard: Set the feet, Hands home, Check balance, Ready. Watch for: Avoid bringing the feet onto one tightrope.
- Rhythm bounce: Stance, Heels light, Weight back, Heels light. Watch for: Bouncing straight up and down with locked knees. The movement is in the ankles and the knees, and it is small.
Where it sits
Foundations: The stance, the jab and the feet. Everything else in the room returns to these six.
Other studies in this tier: Stance and breathing, Jab / return to guard, Jab / step back, Step in, Step out.
Sessions that use it: Feet first.
Rehearse, then reflect
Open the visual study to see the movement from four cameras. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.
Open the visual study ↗How to use the studio · Glossary · What this app is not · Method and limits