Jab / return to guard
Foundations / Hands / Shadow
One punch, one deliberate return. Give the reset as much attention as the extension.
Return to guard
- Settle in your usual stance with space to move.
- Extend without locking the elbow; bring the hand back.
- Pause to notice balance before repeating.
Foundations / Foundation / Shadow
Why it matters
The jab is the punch you throw most and the one that decides range, so the return matters as much as the extension: a jab that comes back low is an invitation. This study makes the reset a phase of its own rather than an afterthought.
Walk through it
- GuardHands home, chin behind the lead shoulder
- LoadA short settle, the lead hand a touch closer, before anything travels
- ExtendThe front foot takes the weight, the fist turns over late, the elbow finishes under the fist
- RecoverThe hand comes back on the same line it went out on, slower than it went
- GuardFeet still under you, ready to go again
Common faults
- Rear hand driftsWatch the rear glove during the punch. If it leaves the cheek, the study is a jab with a hole in it
- Elbow flaresFrom the Above camera the elbow should be under the fist at extension, not out to the side
- Hand drops on the returnThe hand should come back to the cheek on the same line, not swing round under the chin
Drill
3 rounds of 2 min, 45 s rest. 8 to 10 slow jabs a round with a full reset and a breath between each
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.
- 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.
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 / step back, Step in, Step out, Rhythm bounce.
Sessions that use it: First bell, Ten-minute intention, Pad round.
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