The Jab
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Front Jab |
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Rear View |
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Left Side |
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Right Side |
TECHNIQUE POINTS:
The jab is a linear punch.
The jab comes from the lead side.
Rotate shoulders and hips. Force is generated from the shoulders and hips. Then, the
force is transmitted through the arm to the fist.
Do not lift the elbow. Lifting the elbow minimizes force production and uses muscles that
are not needed in this motion. Think of starting the punch with your thumb in a vertical
position.
The jab is a snappy punch that is quick and fast. The jab does not have a great amount of
power but is fast and effective.
At the end of the punch, rotate your palm down so that when you reach impact point you
will be hitting with the knuckles closest to the thumb. This will also ensure that you are
more likely to hit with the proper knuckles.
ANATOMY AND KINESIOLOGY - WHICH MUSCLES ARE BEING USED?
Primary muscles used: anterior deltoid, pectoralis major, pectoralis minor, triceps, pronator teres and
quadratus (used in pronation at end of punch), external oblique on rear side, and internal oblique on
lead side.
Stabilizer muscles used: rectus abdominus, transverse abdominus, and all leg muscles for stabilization.
THE JAB
ANATOMY
The Jab - Anterior View
The Jab Punch – Posterior View
TRAINING DRILLS
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Keep your left hand in line with your shoulder |
FOCUS MITT DRILLS
The Training Partner has the focus mitt in
line with his shoulder and not above it.
A principle of feeding punches is to meet
the punch and not hit it.
Training Notes:
Make sure your partner does not draw back to
fire the jab. It comes directly from the stance
position and does not need to be pulled back to be
thrown.
Have your partner throw in several (15-30)
repetitions to make sure he/she understands it.
Then, add some push-ups and jabs with tubing to
ensure a good workout.
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Meet the punch gently |
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Make sure your partner hits the mitt |
EXERCISES THAT ACCOMPANY THE JAB: WORKS THE SHOULDERS
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| 1. Front and Lateral Dumbbell Raises: Start with the dumbbells at your sides. Lift straight up, stopping in line with
your shoulders. Bring dumbbells down and then lift straight out to the sides, stopping in line with the shoulders. |
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| 2a. Jab and Hop on Half Ball. From the boxing stance,
lift and lunge forward to the ball. |
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2b. Repeat. As you land, punch for 20-30 reps per set. |
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| 3a. Jab with cable resistance from a 90-degree bend at
the elbow. |
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3b. Extend the arm forward and back. |
EXECUTION-WORKOUT-SPORTS USES (JAB)
| EXECUTION |
KICK-FIT EXERCISE CIRCUIT |
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1. Do 30 jabs per arm with a 3-lb dumbbell
or the cable crossover unit.
2. Do 20 reps of the front and lateral raise.
3. Do 10 hop jabs on the Bosu Ball.
4. End with 30 crunches for the abdominals
on the exercise ball. |
| Start in the boxing ready stance. Push off
the rear leg and step forward with the front. As
you do this, throw the jab being careful not to
lock the elbow out as you punch. |
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Jab with Dumbbell |
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Jab on Bosu Ball |
SPORTS USES
Sports that benefit from these training methods
are:
Weightlifting
Lacrosse
Tennis |
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Dumbbell Raises |
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