Brooklyn Boxing

The Complete Beginner’s Guide to Boxing Defence

Some coaches argue that defence should be your first priority in boxing—even before you learn how to throw punches. Defence is a crucial 50% of the sport, but it’s often overlooked by beginners who favour working on their offence. While landing punches is exhilarating, neglecting defence can leave you vulnerable. Boxing is as much about protecting yourself as it is about attacking, and learning to defend properly will serve as the foundation for all your future skills.

In this guide, we’ll break down the essential defensive techniques every beginner should master. Remember, these fundamental skills will help you avoid unnecessary damage while setting you up to develop more advanced strategies later on.

Defensive Fundamentals

Before diving into specific techniques, it’s important to stick to the basics:

  • Protect yourself at all times: Keep your hands up near your cheeks to guard your chin. Many defensive movements start from this position.
  • Tuck your chin down: Keep your chin low and protected behind your shoulders. This reduces the risk of knockout punches.
  • Stay on the move: Don’t stand directly in front of your opponent. Constant movement makes you harder to hit.
  • Don’t fear getting hit: Even the best fighters get punched. It’s part of the sport, and the sooner you become comfortable with it, the better you’ll perform.

Basic Footwork and Distance Management

A fundamental principle in boxing defence is to stay out of your opponent’s range. No matter how fast, powerful, or skilled your opponent is, they can’t hit you if they can’t reach you. Footwork is key to controlling distance and staying safe.

  • Step Back: The simplest and most effective way to avoid a punch is to step back. For example, if your opponent throws a jab, step back with your right foot first, then your left, ensuring you maintain your stance. This movement puts you out of range for follow-up punches.
  • Step Back and Circle: To further protect yourself, step back and circle to your right, away from your opponent’s power hand. This helps you avoid follow-up attacks and keeps you in a better position to counter.

Footwork Fundamentals:

  • Encourage your opponent to chase you: This may frustrate them and cause them to make mistakes.
  • Tire out slower or less fit opponents: Constant movement forces them to keep up.

However, constant retreating has its drawbacks:

  • You’ll be out of range for your offence.
  • It requires a lot of energy.
  • Judges may see too much backpedalling as a lack of aggression.

Blocking

Blocking is the easiest way to defend against punches, although you’ll still absorb some impact. Different types of punches require different blocks:

  • Straight punches (jab or cross): Block with your glove. For a jab, raise your right hand to your temple and rotate slightly to the left. For a cross, raise your left hand and rotate right. Ensure your hands are tight to your head so the punch doesn’t hit your own face.
  • Hooks: Use a high guard. For a left hook, bring your right hand to your temple and rotate your shoulders left, and vice versa for a right hook.
  • Uppercuts: To block uppercuts, turn your shoulders slightly so that the punch lands on your forearm. You can also “catch” the uppercut by using your hand to block it from the same or opposite side.

Body Shots: When defending against body blows, absorb the impact with your forearms or elbows. For hooks, drop your elbow to protect your side.

Key Defensive Tips

  • Keep your chin down: This should be a reflex, ensuring that if a punch gets through, your chin is protected.
  • Stay calm and don’t flinch: It’s natural to flinch when punches come your way, but try to stay composed and keep your guard up.
  • Avoid leaning back: Instead, move your feet to evade punches. Leaning back can reduce the punch’s impact, but it leaves you off-balance.
  • Don’t anticipate shots: If you move too soon, your opponent might feint and land a punch elsewhere. React to what you see.

Boxing defence is an essential part of the sport that beginners must learn and refine. The defensive skills outlined in this guide—from basic footwork and blocking to staying calm under pressure—will lay the foundation for more advanced techniques. Over time, you’ll build a solid defensive game that not only protects you but also opens up opportunities for counters and offensive strikes.

Start practising these techniques today and you’ll be on your way to becoming a well-rounded fighter with the ability to defend against any attack.Source:The Complete Beginner’s Guide to Boxing Defense by Evolve MMA (https://evolve-mma.com/blog/the-complete-beginners-guide-to-boxing-defense/)