Jab / step back
Foundations / Footwork / Shadow
Connect a single jab to a small exit step.
Balanced exit
- Choose a clear direction before beginning.
- Keep the step small enough to retain your stance.
- Reset your feet rather than crossing them.
Foundations / Foundation / Shadow
Why it matters
Getting out after a punch is the half of boxing that shadow work usually skips. Pairing one jab with one step teaches the order, hand home then feet, at a speed where you can see it.
Walk through it
- JabFull extension, rear hand home
- GuardThe hand is back before the feet move
- Rear foot firstGoing backwards the rear foot goes first and lands short
- Lead foot followsThe same distance, so the base never opens up
- Reset widthSame stagger, same width, still able to punch
Common faults
- Feet crossFrom the Above camera the feet should never come within a foot of each other
- Step before the hand is homeThe jab has to finish before the exit starts; the two should not overlap
- Head bobsA step is flat. If the head rises on the step the knees have locked
Drill
3 rounds of 2 min, 45 s rest. 6 to 8 pairs a round: jab, guard, step, then walk back to the start
Solo study: no partner, no contact, not verified by a coach. Rehearse a movement your coach has already shown you.
The movements inside it
- Lead straight / jab: Guard, Extend, Reach, Recover. Watch for: Watch the rear hand. It drifts off the face the moment the lead hand gets busy.
- Boxing guard: Set the feet, Hands home, Check balance, Ready. Watch for: Avoid bringing the feet onto one tightrope.
- Step back / recover distance: Stance, Rear foot first, Lead foot follows, Reset width. Watch for: This is a backward step, not a universal diagram for every direction.
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, Step in, Step out, Rhythm bounce.
Sessions that use it: First bell, Angle studies.
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