Homework 1 Tony Jeffries
Your Perfect Boxing Stance (Not what you think)
Use this for stance checkpoints, then test whether your stance still works after you move.
Open on YouTube ↗
Past focus
Stance, guard and balance
2 months ago
This focus builds the base: stance, guard, posture and balance. It sits underneath everything else we ask members to do in class.
What
Stance, guard and balance
Stance, guard, posture, balance and safe recovery after punching.
How
How to use it
Simple stance checks, mirror work, guard-return habits, bag rounds and controlled partner feedback.
Monthly pathway
Current, next and last focus
Start with the active block, look ahead to the next one, then keep last month as a reference rather than the first card.
Why it matters
Good shape makes the rest of boxing trainable.
Without balance, every punch becomes a gamble. Without guard, every mistake is expensive.
A boxer who can hold shape can learn faster. They can jab without falling in, defend without panicking and move without crossing their feet.
For beginners, this is the difference between feeling chaotic and feeling in control. For competitive boxers, it decides whether they can attack without being countered straight back.
Coaches will be looking for quiet feet, relaxed shoulders, eyes up, hands returning to guard and a stance that still works after the first punch.
Video homework
Watch before or after class
Use these clips before class or as a reminder afterwards. Each one also opens on YouTube if you want to save it.
Homework 2 Skillr Boxing
Which should you use? All types of boxing guards EXPLAINED
Good context for why guard changes by style, distance and opponent, rather than being one fixed shape.
Open on YouTube ↗ Homework 3 Tony Jeffries
4 Styles of Boxing Stances and Guards
A useful bridge between beginner basics and different boxing styles.
Open on YouTube ↗ Homework 4 Tony Jeffries
Improve Your Boxing Skills by Mastering Balance and Footwork MUST WATCH
Watch for balance errors after punching, not just the starting stance.
Open on YouTube ↗Fighters to study
Do not copy the whole fighter. Copy the useful detail.
Floyd Mayweather Jr
Shape before flash: guard, distance and calm defensive positioning.
Look at how little panic there is when pressure comes.
Study video ↗Bernard Hopkins
Old-school balance, economy and ring position.
Notice how rarely he gives away free balance after punching.
Study video ↗Guillermo Rigondeaux
Posture, balance and small positional shifts.
Study how stillness and balance create threat.
Study video ↗Canelo Alvarez
Compact guard and balance under pressure.
Look for punch recovery and small weight shifts.
Study video ↗Winky Wright
High guard discipline and patient positioning.
Study how guard can control risk without rushing counters.
Study video ↗What classes will feel like
The month builds in layers
Week 1
Find shape
Feet, knees, shoulders, chin and guard without rushing punches.
Week 2
Move without losing it
Step, reset, pivot and return to stance.
Week 3
Punch and recover
Simple shots with clean hand return and balanced finish.
Week 4
Add pressure
Partner constraints that test whether the stance still works.
Example drills
Drills coaches may use this month
All levels
Stance reset line
Step forward, back, left and right, then freeze-check stance.
The check is whether the boxer can punch or defend immediately after the step.
Beginners
Guard return bag round
Single shots on the bag with a visible return to guard.
Slow enough to build habit. No throwaway hands.
All levels
Mirror shape drill
Partner mirrors footwork with no punching.
Eyes up, feet under body, no crossing or leaning.
Adults and juniors
Punch and pause
Jab or cross, pause in final position, coach corrects balance.
The pause exposes falling in, overreaching and dropped hands.
Controlled partner work
Light touch defence
One boxer lightly touches gloves or shoulders, defender keeps shape.
Do not swat wildly. Keep structure and move with control.
Member note
Bring this into the gym.
If a later month feels messy, come back here. Most boxing problems become easier once stance, guard and balance are cleaner.
Check timetable