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Sparring fundamentals

Boxing / Popular

Start sparring safely with the right intensity and etiquette.

What coaches agree on

  • Build your sparring around the jab: use it to lead your combinations and to defend against your partner's jab, since that is the foundation everything else is built on.
  • Good footwork is what actually lets you land your punches and avoid your partner's, so drilling footwork pays off as much as drilling punches.
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  • Build up to full sparring gradually: jab-only rounds, or rounds where one partner only counters, are common ways coaches isolate a single skill before combining everything at full speed.

Common mistakes

  • Dropping your hands, looking away, or lifting your chin when you are under pressure, instead of keeping your guard up and chin tucked, is a common and dangerous habit, especially for beginners.
  • Going too hard too often, or letting anger and frustration drive your intensity, leads to unnecessary injury and disrespects your partner.
  • Holding your breath while exchanging punches, instead of exhaling as you throw and breathing steadily, tires you out fast.