Chapter 1 – Stance, Guard & Footwork

⭐ Key Sections to Pay Attention To

⭐ 0:00–0:50 — Pick your stance (Orthodox vs Southpaw)

Decide which hand/foot leads based on your dominant hand (right-handed = orthodox, left-handed = southpaw).

Don’t overthink it — pick one and stick with it for this course.

⭐ 0:50–1:35 — The “line on the floor” drill (beginner cheat code)

Use a line (tape line is fine).

Lead toe on the line + rear heel on the line.

This instantly fixes the common beginner issue: standing too square or too narrow.

⭐ 1:35–2:05 — “Train tracks” feet angle + stance width

Feet should be like train tracks (not tightrope).

Both feet angled roughly the same direction (about 45°).

You should feel stable, not wobbly.

⭐ 2:05–2:55 — Weight distribution (50/50) and why it matters

Start with weight balanced on both legs.

He explains how punches shift weight (rear → lead for cross, etc.).

Takeaway: balance first, power later.

⭐ 2:55–3:25 — Don’t square up (shoulder pointed at target)

Your lead shoulder should be aimed toward your target.

Squaring up makes you easier to hit and can mess up your power and balance.

⭐ 3:25–3:55 — Hands up + elbows in (defense built into your stance)

Hands stay high and elbows stay tight.

This protects your face AND body without you thinking about it.

⭐ 3:55–4:25 — Stop copying movie boxing

Don’t mimic flashy stances you see on TV.

This course is about fundamentally sound stance first, style later.

⭐ 4:25–5:15 — Full recap (your checklist moment)

Rewatch this part after you practice once.

Compare your stance to his step-by-step recap.

⭐ Key Sections to Pay Attention To

⭐ 0:00–0:35 — Why footwork matters (the “why” behind the drills)

If your footwork is messy, your defense disappears and your punches lose control.

Watch this part to understand why Chapter 1 is built around movement first.

Mistake #1: Crossing your feet (BIGGEST beginner issue)

⭐ 0:35–2:50 — “Step and slide” technique (your default movement)

Lead foot steps → rear foot slides to follow.

The key rule: your stance width must stay the same after every step.

⭐ 2:50–4:05 — The “imaginary line” rule (never cross it)

Imagine a line between your feet.

If your foot crosses that line, you lose balance and can’t react fast.

What to focus on:

After moving forward/back/side, check:

✅ “Do my feet still look like train tracks?”

✅ “Is the distance between my feet still the same?”

Mistake #2: Standing too tall (makes you stiff)

⭐ 4:05–5:25 — Bend your knees (flow comes from your base)

Standing tall = stiff, slow, and choppy punches.

Bent knees = smoother movement, better rhythm, and better power transfer.

What to focus on:

You don’t need a deep squat—just soft knees.

Your stance should feel springy, not rigid.

Mistake #3: Not resetting after combos (causes sloppy movement)

⭐ 5:25–7:20 — Reset after the 1–2 (don’t rush fancy footwork)

Beginners try to throw punches and immediately do advanced steps.

The fix: 1–2 → come back to guard → reset stance → then move.

What to focus on:

Every time you punch, your body wants to drift out of position.

Resetting is how you stay “organized” and ready to defend.

⭐ Final recap (your quick checklist)

⭐ 7:38–8:05 — The 3 rules to lock in

• Same stance width + never cross feet

• Don’t stand tall (knees soft)

• Reset after combos

⭐ Key Sections to Pay Attention To

⭐ 0:47–2:15 — Stance setup (your foundation checklist)

Pay attention to these exact checkpoints:

Feet angle: front foot ~1 o’clock, rear foot ~2 o’clock

“Line on the ground” concept: one foot on each side of the line (don’t stack your feet on one line)

Knees: loose/springy (not a squat, not standing tall)

Body angle: don’t square up — shoulder/hip angle stays slightly turned

Guard: elbows tucked, hands up (rear hand by cheekbone, lead hand slightly in front)

What to steal: This is basically the full stance checklist for your Chapter 1 graphics and mirror work.

⭐ 2:18–2:56 — Basic movement rules (step order + keep the same stance width)

This is the movement rule that should run your whole chapter:

Forward: front foot steps first

Back: back foot steps first

Left: left foot first

Right: right foot first

Most important: keep the same distance between your feet after every move

What to pay attention to:

He calls out the beginner mistake: moving one foot far, then the other foot closes too much (feet come together). That’s the exact problem we're trying to eliminate.

⭐ 2:56–3:23 — The jab (1) details beginners miss

Punch goes straight down the middle (not across your body)

Turn the knuckles at the end

Exhale on the punch

Keep it snappy: out → back to guard

Key idea: You’re not trying to punch hard yet — you’re building clean mechanics.

⭐ 3:23–3:52 — The cross (2) and the “power comes from the hip”

The cross is powered by turning the hip

Keep the chin down

He mentions a weight shift (more weight toward the lead side) — that’s normal during the cross

Recover back to stance

What to focus on: “Hip turn + chin down + back to guard.”

⭐ 3:54–4:35 — The hook (3) mechanics + why it feels awkward

This is the part most beginners struggle with — so don’t rush it.

Hook travels in a tight arc

Elbow roughly 90 degrees

Thumb up

He reminds you: it will feel awkward at first (normal)

Important: Keep your stance and posture while hooking — beginners often stand tall or square up here.

⭐ 4:42–5:18 — The combination timing (1–2–3–2) and the “trade-off” rule

This is one of the most valuable lines in the video:

As one punch comes back, the next punch goes out.

Not: “1…2…” (pause)

But: 1–2–3–2 with a smooth hand exchange.

What to pay attention to:

This is the exact rhythm you want in your Chapter 1 rounds: clean return to guard and no “dead time.”

⭐ 5:22–5:40 — The Chapter 1 goal (2-minute rounds, moving + shadowboxing)

He gives you the structure:

Set a timer (2-minute rounds)

Move + throw simple combos

Expect awkwardness early — repetition is the win

⭐ Key Sections to Pay Attention To

⭐ 0:24–1:05 — Foot placement using the taped cross (quadrants)

Left foot and right foot stay on opposite sides of the line (this matches the “line on the floor” idea from your earlier videos).

Their cue: feet in diagonal quadrants (prevents narrowing/crossing).

Knees softly bent (not extreme).

⭐ 0:54–1:25 — Back heel up as counterbalance

They prefer the rear heel slightly raised.

Some coaches teach rear heel light but not always lifted.

What matters: rear heel should feel light and mobile, not glued down.

⭐ 1:06–1:30 — Guard detail (lead hand as “first layer of defense”)

Rear hand near chin, elbow tight to protect the body.

Lead hand a little out front and slightly lower than eye-line so you can still see.

How to teach it to beginners: lead hand is your “feeler” and range finder; rear hand is your “home base” guard.

The drill (this is the gold of the video)

⭐ 1:48–3:10 — The “expand/contract” cross drill (forward/right/back/left)

You move box-to-box: forward → right → back → left, then repeat and reverse.

Add level change (small dip) to build leg endurance and comfort changing levels.

What to focus on (most important):

Each step is intentional—no rushing.

Hands stay “quiet” (they don’t swing around when feet move).

You land each step with balance—feet underneath you.

This drill reinforces the same concept as the earlier video in this chapter:

✅ stance width stays consistent

✅ no crossing

✅ knees soft

✅ hands up while moving

Partner upgrade (optional)

⭐ 3:10–4:20 — Partner “accountability” version

Partner lightly checks guard and taps simple punches (jab/cross/hook) to make sure you don’t drop hands while moving.

They also mention progressing to catching/blocking once comfortable.

Important note for your course page:

For true beginners, keep partner contact super light—the goal is position and calm, not fighting.

Round structure (nice optional detail)

⭐ 4:28–4:50 — How to run it like rounds

They suggest 3-minute rounds with 1-minute rest, 3 rounds, then switch.

Your Chapter 1 might be using 2-minute rounds—either is fine.

Different school note:

2-minute rounds = easier entry point.

3-minute rounds = boxing-standard conditioning.

Same drill, different dosage.

⭐ Key Sections to Pay Attention To

⭐ 0:20–1:20 — Why you lead with the weaker hand (power hand stays back)

He explains the logic: keeping the power hand in the rear gives it space to accelerate.

Also mentions a close-range issue if you lead with the strong hand (it can get jammed/pinned).

Takeaway for beginners: Don’t stress the physics—just remember:

Lead hand = setup / range / jab. Rear hand = power / protection.

⭐ 1:20–2:00 — Guard setup that includes head + shoulders This is a great detail many beginner videos miss:

Hands up near eye level and head slightly down (don’t lift hands and leave chin exposed).

Shoulders high to protect chin.

Hands not so far forward that you lose compact defense.

Elbows in to protect ribs.

Best “discipline cue”: Hands up + shoulders up + chin down.

⭐ 2:06–2:58 — Lead hand low discussion (IMPORTANT clarity) He explains pros/cons of a low lead hand and then recommends:

Beginners should keep hands up.

Even with a low lead hand, the shoulder stays high and chin stays tucked.

This matches your course direction (fundamentals first, style later). No conflict.

⭐ 2:58–3:52 — Feet diagonal (avoid the tightrope line)

He strongly warns against feet in a straight line (easy to knock off balance).

Wants feet diagonally apart, slightly wider than shoulder width, comfortable.

“Different school” note:

Other videos used a “line on the floor” tool. This is not a contradiction.

The line drill is to prevent crossing and keep stance organized.

His warning is about literally standing tightrope-style (both feet on one line).

Shared concept: Train tracks, not tightrope.

⭐ 3:35–3:52 and 5:29–5:40 — Rear heel up He recommends rear heel up for:

easier movement

better weight transfer

⭐ 3:55–4:50 — Do not cross your feet + step order This section is important:

Feet never cross (he’s very blunt: crossing = no offense/defense)

Forward = front foot first

Back = back foot first

Right = right foot first

Left = left foot first

This lines up with the step/slide principle and your footwork diagrams.

⭐ 4:51–5:10 — The “must-haves” recap He nails your beginner checklist:

Hands up

Shoulders up

Chin down

Eyes up

That’s a strong “sticky” summary worth highlighting.