Short Punching - Inside Fighting

Mobilisation (6 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Thoracic rotation: 10 each side (the torso drives short punches)
• Hip circles: 10 each direction
• Wrist rotations: 10 each direction
• Bodyweight squats: 10 reps
• Arm swings: 10 across chest, alternating

Warm-Up Drills (8 minutes)

Close-range shadow boxing (4 mins)

2 x 1.5-minute rounds. Members stand within arm's reach of the mirror. Throw short hooks and uppercuts only. No jabs, no crosses. The focus is tight, compact punches that travel 6-8 inches.

"Full-extension punches are useless at this range. You need to shorten everything. The power comes from rotation, not reach."

Partner pressure drill (4 mins)

Pairs. Stand chest to chest, both in guard. Push against each other's shoulders for 15 seconds, maintaining balance. Then step back and throw two short hooks into the air. Repeat 5 times. This replicates the physical pressure of inside fighting.

Main Session (38 minutes)

Short Hook Mechanics (8 mins)

The short lead hook (4 mins):

Coach demonstrates at close range. The arm does not extend. The elbow stays tightly bent. The fist travels 6-8 inches horizontally. The power comes entirely from the hip rotation and the pivot of the lead foot.

Checkpoint: if you can see daylight between your elbow and your ribs, the punch is too wide. Keep it tight.

Members practise on the heavy bag, standing close enough that their chest nearly touches the bag. 10 short lead hooks. Then 10 with full rotation.

The short rear hook (4 mins):

Same mechanics from the other side. The rear hook at close range is devastating because the full hip rotation drives through a very short distance. It is fast, compact, and hard to see coming.

10 slow. 10 at speed. Watch for members stepping back to create room. "Stay close. That is the point. You are learning to punch at this range, not escape from it."

Short Uppercut Work (8 mins)

Close-range pad work (8 mins):

Pairs. Pad holder stands very close to the worker, inside what would normally be jabbing range. Pad holder presents pads low for uppercuts.

3-minute rounds, swap. Run twice.

• Round 1: lead uppercut only. Short, sharp, driven from the legs. The fist travels upward 8 inches maximum.
• Round 2: alternating uppercuts. Lead, rear, lead, rear. Find the rhythm at close range.

Progression for round 2: pad holder adds light pressure by pushing the worker's shoulders between uppercuts. The worker must maintain balance and still throw clean uppercuts while being physically disrupted.

"Inside fighting is not comfortable. You are being pushed, smothered, and crowded. The ability to still throw clean punches under that pressure is what makes an inside fighter."

Body Protector Inside Work (8 mins)

Pairs. One wears the body protector. The other works at close range.

4 x 1.5-minute rounds, swapping every round.

• Round 1: short hooks to the body protector only. Alternating left and right. Tight arcs.
• Round 2: short uppercuts to the body protector. Drive upward through the target.
• Round 3: combinations. Short hook, uppercut, short hook. Three punches, all at close range.
• Round 4: the body protector wearer applies forward pressure (walking the worker backward). The worker must punch while absorbing the pressure and maintaining position.

This station builds the toughness needed for inside fighting. It is physically demanding and intentionally uncomfortable.

Smother and Short Punch Sparring (14 mins)

Drill 1: Smother drill (6 mins)

Pairs in sparring gear. Fighter A gets close and smothers B's punches by stepping inside their range and tying up one arm. B must find space to throw short punches with the free hand. 2-minute rounds, swap. Run twice.

Coaching cue: "When you are smothered, do not try to create distance. That is your opponent's game. Instead, work with what you have. Short hook with the free hand. Uppercut to the body. Make them pay for being close."

Drill 2: Inside fighting sparring (8 mins)

4 x 2-minute rounds. Rules: fighters must stay within arm's reach. If either fighter steps back to long range, the coach calls "inside!" and they must close the gap. No jabs allowed. Only hooks, uppercuts, and body shots.

Between rounds:
- After round 1: "Keep your chin on your partner's shoulder when you are inside. It protects you and gives you leverage to punch."
- After round 2: "Use the short uppercut between their guard. It goes straight up the middle when they are focused on blocking hooks."
- After round 3: "Last round. Whoever controls the position wins inside. Push for the dominant angle."

Conditioning Finish (5 minutes)

• 30-second short hook flurry on the bag (standing close, alternating hooks), 15 seconds rest x 4
• 20 press-ups (close grip, elbows tight to the ribs)
• 30-second plank
• 20 sit-ups

Cool Down and Reflection (3 minutes)

Shoulder stretch: 15 seconds each. Chest stretch: 15 seconds. Forearm stretch: 15 seconds each. Neck stretch: 15 seconds each side. Lower back stretch: 15 seconds.

"Most boxers prefer long range. That is where the jab and cross live and everything feels controlled. But fights do not stay at long range. When someone closes the gap, you need short punches. Now you have them."

Preview: the next progression will combine inside fighting with clinch work and breaking.

Coaching Notes

• This session is for advanced members only. Inside fighting requires control, discipline, and the ability to stay calm under physical pressure. Members who cannot control their power in sparring should not attend.
• Keep the class size small (6-10). Inside fighting drills require close coaching and careful partner matching. Larger groups make supervision difficult.
• The body protector work is essential. Without it, members cannot practise body shots at realistic power. If protectors are limited, rotate members through the station.
• Watch for members who default to headhunting at inside range. The body is the primary target inside. Hooks and uppercuts to the body are more effective and safer than head shots at this distance.
• Match by weight more strictly than usual. A significant weight difference at close range is dangerous because the heavier fighter can smother the lighter one easily.
• For smaller fighters, inside fighting is a crucial skill. If they face a taller opponent, they will be forced inside where their shorter reach is an advantage. Frame this accordingly.
• Some members will dislike inside fighting because it is claustrophobic and physically uncomfortable. That discomfort is where the learning happens. Encourage them to stay with it.