Page 25 - Jennifer Chieng Badass Boxing Workouts

Shuffle: Shuffling your feet involves moving or shifting your
body from one point to another by quickly sliding your feet

along the floor.

Pendulum step: When in a staggered stance, the rear foot
moves toward the lead foot. As the lead foot lifts and moves
forward, the rear foot replaces the lead foot’s former

position. Similar mechanics apply when going forward,
backward, and side to side. The key to this movement is
maintaining your weight directly over your center of gravity.

Bounce: Bouncing, or “staying light on your feet,” is an
efficient method used to quickly shift movement in any

direction, as speed is generated by motion—the conversion
of potential energy to kinetic energy. This speed is simply
redirected when needed. The ability to quickly shift
movement in any direction is possible even without the

bounce (see Chapter 2: Footwork).

From your boxing stance, bounce up and down on the balls
of your feet. At this point your body weight is evenly
distributed between your lead and rear feet. Shift your body

weight back and forth between your lead and rear feet.
Keep alternating your body weight between the lead foot
and the rear foot as you bounce.

Guard: Defense technique that provides protection against
punches to the head and body. In your boxing stance, your

hands should be positioned by your chin to protect against
punches to the head while your elbows should be positioned
by your waist to protect against punches to the body.