Feints and Fakes

Mobilisation (5 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Thoracic rotation: 10 each side
• Hip circles: 10 each direction
• Wrist rotations: 10 each direction
• Bodyweight squats: 10 reps
• Light bouncing in stance: 30 seconds

Warm-Up Drills (8 minutes)

Shadow boxing with exaggerated movement (4 mins)

2 x 1.5-minute rounds. Coach instructs: "Make every movement big. Exaggerate your shoulder turn, exaggerate your head movement, exaggerate your steps. I want to see everything telegraphed."

This seems counterintuitive, but it establishes what a telegraphed punch looks like. The feint session will then teach them to use those same signals without the actual punch.

Reaction drill (4 mins)

Pairs. Partner A faces Partner B at arm's length. A raises either hand quickly. B must touch the raised hand as fast as possible. 1 minute, swap. Then: A raises a hand but sometimes fakes the raise (starts to lift and pulls back). B must only touch when the hand is fully raised.

"That is a feint. You made your partner react to something that was not real. That is exactly what we are doing today with punches."

Main Session (38 minutes)

Types of Feint - Demonstration (5 mins)

Coach demonstrates the three main feints:

The shoulder feint: Dip the lead shoulder forward sharply without throwing a punch. This mimics the start of a jab. An opponent who reacts to the shoulder movement will adjust their guard, opening a target.

The jab feint: Start the jab, extending the hand 6 inches, then pull it back. It looks like a jab is coming. The opponent reacts with a block or slip, leaving them open to the real punch.

The body feint: Drop the level quickly as if going to the body. The opponent drops their guard to protect the body. Come back up and throw to the head.

"A feint is a lie you tell with your body. If the lie is convincing, the opponent reacts. Their reaction creates the opening."

Feint Drill on Pads - Shoulder Feint (8 mins)

Pairs with pads. Pad holder stands in guard position (not holding pads up). Worker throws a shoulder feint. If the pad holder reacts (moves their guard, flinches, shifts weight), they present the pad and the worker throws the real punch.

Sequence 1: Shoulder feint, then jab to the presented pad.
Sequence 2: Shoulder feint, then cross (if the pad holder drops their lead hand in response).

3-minute rounds, swap. Run twice.

Coaching cue for the worker: "The feint must be sharp and committed. A lazy shoulder roll convinces nobody. Sell it."

Coaching cue for the pad holder: "React honestly. If the feint looks real, react as you would in sparring. If it looks fake, stay still. This teaches your partner whether their feint is good enough."

Feint Drill on Pads - Jab Feint and Body Feint (10 mins)

Jab feint (5 mins):

Worker throws a half-jab (arm extends 6 inches, pulls back). If the pad holder reacts by raising their guard, the pad holder presents the body pad and the worker throws to the body. If the pad holder does not react, the worker throws the real jab.

3-minute round, swap.

"The jab feint works because everyone has been conditioned to block jabs. Use that conditioning against them."

Body feint (5 mins):

Worker drops level quickly as if going to the body. If the pad holder drops their guard, the pad holder presents the head pad and the worker throws a cross over the top. If the pad holder stays disciplined, the worker actually goes to the body.

3-minute round, swap.

"The body feint is the most effective of the three because the head-to-body level change is dramatic. It is hard to not react."

Feint Combinations on Pads (7 mins)

Putting it together. Worker strings feints and real punches into combinations:

Combo 1: Shoulder feint, jab, cross. The feint draws a reaction, the jab takes advantage, the cross follows.

Combo 2: Jab feint, cross to the body, lead hook to the head. The fake jab lifts the guard, the body shot drops it back down, the hook catches the head.

Combo 3: Body feint, jab, body feint, cross. Double level change creates confusion about whether the punches are coming high or low.

2-minute rounds per combo, swap. Move through all three.

Feinting in Light Sparring (8 mins)

4 x 2-minute rounds. Light contact. The specific instruction: every combination must begin with a feint. If a fighter throws a punch without feinting first, the coach calls them out.

This forces members to think before they throw. Many will find it frustrating because their natural instinct is to punch immediately. The feint adds a half-second delay that makes the punch more effective.

Between rounds:
- After round 1: "How many of you got your partner to react to a feint? If they reacted, the punch that followed was easier to land. That is the point."
- After round 2: "Some of you are feinting but then not following up fast enough. The feint creates a window. That window is small. Throw the punch immediately after the feint."
- After round 3: "I want to see body feints. Drop the level, come back up, throw. Your partner will not know whether it is real or fake."

Conditioning Finish (6 minutes)

• 30-second fast combinations on the bag (feint first, then throw), 15 seconds rest x 4
• 20 press-ups
• 30-second plank
• 20 squat jumps

Cool Down and Reflection (3 minutes)

Shoulder stretch: 15 seconds each. Chest stretch: 15 seconds. Hip flexor stretch: 15 seconds each. Neck stretch: 15 seconds each side.

"Feinting is the difference between a predictable fighter and a dangerous one. If your opponent never knows whether the next movement is real or fake, they cannot set their defence. Start building feints into every combination from now on."

Preview: the next session will apply feinting in conditional sparring situations with specific scoring.

Coaching Notes

• Feinting is a high-skill technique that separates intermediate members from advanced members. This session will feel revelatory for members who have never thought about feinting before.
• The pad holder's honest reactions are essential. If the holder does not react to good feints (because they know it is a drill), the worker gets no feedback. Encourage authentic responses.
• Some members will struggle to feint convincingly because they are overthinking it. Tell them: "A feint is just the first 20% of a real punch. Start the punch and stop. That is all."
• In sparring, watch for members who feint but then throw the same punch every time. The feint loses its value if the follow-up is predictable. Encourage variation.
• Advanced members can feint defensively: fake a slip to draw a counter, then counter the counter. This is high-level work and should only be introduced to members who have the basics down.
• This session pairs directly with the broken rhythm session. Feinting disrupts timing. Broken rhythm disrupts pace. Together they make a fighter unpredictable.
• Members who compete should prioritise feinting. Judges score clean punches. A feint that opens the guard makes the punch cleaner and more likely to score.