To “bob” means to move up and down rhythmically, which is exactly how ducking is done in the sport of boxing. Bend at the knees, not at the waist. Hunching over forces you to take your eyes off your opponent for a split second and leaves you vulnerable to uppercuts and shovel hooks from below. [2] X Research source
Don’t lean too far to the side when slipping punches. A proper slip is a very conservative movement. You should only lean enough to make sure that the punch passes by harmlessly. [4] X Research source Slipping is an effective defense against straight punches because it doesn’t require you to make contact with the other fighter, and therefore suffer impact, at all.
When bobbing and weaving, your head should circle forward and back, side to side while your body moves up and down. This creates a target that eludes punches in three dimensions. [6] X Research source
Bobbing and weaving is especially effective when your opponent has you trapped in the corner or pinned against the ropes and you can’t easily move out of his range.
Performing the bob and weave technique requires a lot of head movement. Do some light stretches before you begin practicing to keep from pulling a muscle. Bobbing and weaving should be done fluidly and spontaneously. Try not to develop a pattern in your head movement, or your opponent may catch on. For your defense to be successful, it’s essential that your opponent does not know where your head is going to be. Also focus on exercises that improve your balance and leg strength, like uphill sprints, jump squats, and skipping rope. [9] X Expert Source David EngelMuay Thai Instructor & Self Defense Trainer Expert Interview. 5 May 2020.
Bobbing and weaving with a rope teaches you to move your head while moving forward and backward, the way you would in the ring. Throw some quick combinations as you come up on either side of the rope. This will condition you to follow up an evasion with counter punching.
Your coach will gradually increase the intensity of your drills to help condition you for a real match. [12] X Expert Source David EngelMuay Thai Instructor & Self Defense Trainer Expert Interview. 5 May 2020. A good coach will also be able to show you how to modify your defensive posture to suit your particular style and body type.
Face a mirror while shadow boxing and try to reflexively dodge punches as you throw them. Another benefit of shadow boxing in the mirror is that it allows you to review your form so that you can correct bad habits.
After a successful bob and weave defense against a taller opponent, initiate your counterattack while you’re still in range, before your opponent has a chance to retract their punching arm.
Out-angling your opponent is all about situating yourself where they’re vulnerable to your attacks, but theirs can’t reach you. Knowing when and how to weave can help you accomplish this. [15] X Research source If you’re using a bob and weave defense to set up counter punches, make sure your movement does not telegraph your attacks. For example, twisting to put yourself in a better position to throw a counter hook after evading can signal to your opponent that a punch is coming. Practice setting up counter punches by bobbing and weaving when you’re working out on the pads or heavy bag.
A good general rule for bobbing and weaving is that you should increase your head movement whenever you’re within striking distance. However, that doesn’t mean your movement should stop when when you’re out of range, as it’s likely that either you or your opponent will close the gap suddenly. Keep in mind that the more you move, the faster you’ll tire out. Wait until you’re within punching range to bob and weave. It’s an excellent way to make yourself hard to hit, but it can be exhausting if you overdo it.
Learning to roll in the direction of a punch can be tricky, as you’ll be most likely be used to slipping punches to the outside. Be sure to train slipping in both directions and develop a sense of when an attack can be slipped and when it has to be absorbed. By modifying your evasive maneuvers and learning how to roll, you’ll spare yourself a lot of punishment in the later rounds of the fight.
