Cross / return to guard
Mechanics / Hands / Shadow
The rear straight on its own, heel, hip and hand in that order, and the return.
From the floor up
- Rear heel turns out and the hip goes with it before the hand travels.
- The fist travels the short line while the lead hand stays home.
- Turn back to the stance before the hand has finished arriving.
Mechanics / Build / Shadow
Why it matters
The cross is where power comes from, and power comes from the floor. Isolating the cross lets you watch the order, heel then hip then hand, which is invisible at speed.
Walk through it
- GuardRear hand on the chin, rear heel down, weight ready
- TurnThe rear heel turns out and the hip starts the punch
- ExtendThe fist on the short line, palm turning over late, lead hand home
- RecoverTurn back before the hand is all the way home
Common faults
- Leaning instead of turningIf the head passes the front knee you reached, you did not rotate
- Heel stays downWatch the rear heel at extension; it should be up and turned
- Lead hand dropsThe lead glove should not leave the cheek
Drill
3 rounds of 2 min, 45 s rest. 8 to 10 slow crosses a round, pausing at extension to check the heel and the lead hand
Solo study: no partner, no contact, not verified by a coach. Rehearse a movement your coach has already shown you.
The movements inside it
- Boxing guard: Set the feet, Hands home, Check balance, Ready. Watch for: Avoid bringing the feet onto one tightrope.
- Rear straight / cross: Guard, Turn, Extend, Recover. Watch for: Leaning in is not the same as turning. If your head passes your front knee you have reached, not rotated.
Where it sits
Mechanics: One punch at a time, slowed down: where the heel, the hip and the elbow are at the moment it lands.
Other studies in this tier: Lead hook / recover, Rear hook, Lead uppercut, Jab to the body, Lead hook to the body.
Sessions that use it: One punch at a time.
Rehearse, then reflect
Open the visual study to see the movement from four cameras. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.
Open the visual study ↗How to use the studio · Glossary · What this app is not · Method and limits