Jab fundamentals: range, rhythm and recovery

Why the jab matters

The jab measures distance, interrupts your opponent's rhythm and hides your power shots. In MMA it also has to respect takedowns, so a long, lazy jab is a gift to a wrestler.

Mechanics

• Push off the rear foot and let the lead foot slide a few centimetres forward.
• Rotate the lead shoulder to cover your chin as the arm extends.
• Turn the fist over at the end; land with the first two knuckles.
• Return along the same line — the hand comes home faster than it went out.

Common mistakes

• Dropping the rear hand as the jab goes out.
• Reaching with the upper body instead of stepping.
• Jabbing from the same rhythm every time — vary the count.

Drill

Three rounds of three minutes on the bag: single jab, double jab, jab-step-back. Finish each round with ten jabs to the body, changing levels with the legs, not the waist.