Week 2 — Jab & Cross — The first two punches of their lives, built onto last week's feet so they land like boxing, not flailing.

The first two punches of their lives, built onto last week's feet so they land like boxing, not flailing.

Week 2 — Jab & Cross

Boxing
Course week 2 · Beginner
60 min
Beginner course intake of 8–20
1 coach
Effort 2/5
Boxing gym floor
beginners
course
jab
cross
pads

The MatPlans curriculum teamBJJ black belts & coaches · 12+ yrs on the mat

Kit: Wraps for all, club gloves sized and issued tonight (14oz–16oz), one pair of focus pads per pair of boxers, timer or bell.

Warm-up10 min

Week 1 Replayed

Setup: Wraps on as they arrive — anyone who did the mirror homework wraps faster, and you will see it. Spot markers out in the same grid as last week.

How it works: Rebuild the stance from the floor up in sixty seconds, then straight into compass rounds: step-drag on your calls, guard glued on, fakes included. Two rounds of ninety seconds. Finish with one round of the partner gap game from week 1. Everything tonight rides on this shape, so spend the warm-up making it automatic rather than making them sweaty.

Rounds: 2 × 90s compass + 1 × 90s gap game, 30s rests

What to say

“Same as last week: nearest foot first, other one drags, feet never cross.”
“Guard at eyebrow and cheekbone before I ever say the word punch.”
“Small steps, same height — springs, not stilts.”

Easier

Voice calls only, no fakes, no gap game.

Harder

Compass rounds go silent — hand signals only, double-steps in.

Drill13 min

Technical — The Jab

Setup: Semi-circle around you, gloves still off. Demo the jab three ways: at speed, dead slow with the steps counted aloud, and once badly on purpose — show the lazy jab so they recognise it in themselves later.

How it works: Build it in the air on your count from their stance: ten dead slow, ten at half speed, ten sharp. Then marry it to the feet with the step-jab — fist and lead foot land on the same beat. Gloves on for the last three minutes: each boxer jabbing in the air at their own rhythm while you circle and correct. Keep the room at arm-slap volume, not knockout volume — week 2 speed is learning speed.

The technique, step by step

From stance: chin down, lead shoulder loose, rear hand glued to the cheek.
Send the lead fist straight down the centre line — no wind-up, no drop.
Rotate the fist palm-down at full reach, shoulder rising to cover the chin.
Snap the hand back along the same line to the guard.
Step-jab: lead foot and fist land together, rear foot drags home to rebuild stance.

Key details

Speed comes from relaxation — a tight arm is a slow arm.
After the punch your feet should look exactly like they did before it — the stance is the punch's report card.

Common mistakes

Dropping the hand on the way back — the loop home is where counters live.
Reaching with a lean instead of a step — range comes from feet, never from the waist.

What to say

“The jab travels the same corridor twice — straight out, straight back.”
“Turn the fist over at the end like turning a key, shoulder rolling up to the chin.”
“The rear hand never moves while the jab works — it is the doorman, not the guest.”
“Snap it back to the cheekbone before you even think about the next one.”

Easier

Stationary jab only; the step-jab waits until the arm path is clean.

Harder

Jab on the move — one jab per step, circling behind it for a full minute.

Drill13 min

Technical — The Cross and the 1-2

Setup: Same semi-circle. The cross is the first punch that uses the whole body, so demo it side-on and let them watch the rear foot and hip do the work before the arm ever moves.

How it works: Build the cross in the air on your count, slow to sharp, then chain it: jab measures, cross follows — the 1-2, the oldest sentence in boxing. Ten slow 1-2s, ten at half speed, ten with the step-jab in front. Circle and correct; expect the rear heel to be the fault in half the room and fix it by pointing at feet, not by re-explaining arms.

The technique, step by step

From stance after the jab lands: drive off the ball of the rear foot.
Turn the rear hip and shoulder together toward the target — the heel lifts and points behind you.
The rear hand leaves the cheek late and travels straight down the centre line.
Rotate palm-down at full reach, chin staying behind the lead shoulder.
Snap the hand back to the cheek as the hips return square to stance.

Key details

The 1-2 shares one breath: in before the jab, out through both punches.
Power is rotation, not effort — the arm is the last carriage of the train.

Common mistakes

Throwing the cross with a flat rear foot — no heel lift means arm-only punching.
Leaning the chin forward over the cross — the head stays behind the lead shoulder.

What to say

“The cross starts at the rear foot — heel lifts, hip turns, then the hand goes.”
“Exhale sharply on every shot — punches ride out on the breath.”
“The jab opens the door, the cross walks through it — never send the cross first.”
“Both hands home before you admire it — guard first, opinions later.”

Easier

Cross alone on your count until the hip turn appears; chain the 1-2 only for the last two minutes.

Harder

1-2 on the move: step-jab forward, cross, then a step-drag out the side door.

The rest of this lesson is free — along with 3 more this week.

MatPlans curriculum team

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