Hooks and Uppercuts
This drill is used to develop the movements involved in mechanically correct Hook and Uppercut punches. Hooks and Uppercuts are more complex movements due to the fact that one joint (the elbow) remains fixed while the other joint (the shoulder) moves freely. These two punches are almost the same punch, they just move through different planes. A Hook Punch is delivered on the transverse plane whereas the Uppercut is delivered on the vertical plane.
Using a partner helps you alter the angle between punches and makes this drill more dynamic. But you can certainly get a similar effect by using a rope that is hung from your ceiling, dangling a balloon or tennis ball on a string, or sticking a pole or stick into the ground in front of you (make sure it stands at shoulder level).
When using a partner, you should begin at a distance of just over an arm's length for safety. As you become more comfortable and advanced, you may close the distance. The distance may also need to be altered depending on what techniques are being practiced. For example, if a drill involves elbows, then it will not do to be at an arm's distance.
Hooks and Uppercuts Drill
Begin facing each other in a Fighting Stance about one arm's distance away from each other. You may adjust your distance when you get going. Your partner will hold his arm either parallel to the wall or parallel to the floor, depending on the punch being executed, with a 90 degree bend in the elbow. Slowly move your hand around your partner's forearm keeping the bend of your elbow at a right angle. At the end of your punch, your bicep should be against your partners forearm.
Recoil your punch in the same path you sent the punch. Once you've got the right path, you can pick up the speed.
Work up to the point where you send your punch faster, timing your contact and recoil as your bicep barely slaps against your partner's forearm.
Practice this about 10-20 times. This exercise should help you understand the mechanics of the Hook Punch or Uppercut Punch. This is a drill that improves on technique so take your time learning the motion.
HOOK DRILL
UPERCUT DRILL
Make any necessary adjustments before you continue or repeat this drill. This constant self-regulation should always be in your thoughts when you are training with slow work. Remember, when you become your own toughest critic, it will make you more effective at training alone.
After recoil is complete, take a moment to check your stance and ask yourself the following questions:
Are you ready to make another movement in any direction from here?
Are your hands up, chin down, elbows in, and eyes forward?
Is your weight properly distributed?
