Largura perfeita da postura do boxe

AGOSTO 8, 2011 POR JOHNNY N  60 COMENTÁRIOS NOÇÕES BÁSICAS DE BOXE, COMO ENCAIXOTAR

Encontre a distância perfeita entre seus pés para dar à sua postura de boxe o melhor
equilíbrio, potência, mobilidade e eficiência.

Aqui está uma pergunta que ouço todos os dias,

"Quão distantes devem estar meus pés?"

Todo treinador sabe a resposta para este...

"Sobre a largura dos ombros!"

E assim o pugilista ajusta sua postura à medida que os treinadores lhe dão feedback.
"Errr... longe demais!"
"... agora está muito perto!"
"... ainda está um pouco longe"
"... QUASE... mas não perfeito."
"... você sabe o que... seja o que for, basta usar o que se sentir confortável."
A resposta é tão simples, mas muitos boxeadores nunca acertam. Todo mundo sabe o quão
distantes os pés de um boxeador devem estar, mas ninguém sabe sua própria postura
perfeita. Alguns treinadores simplesmente desistem e deixam os lutadores ficarem de pé da
maneira que lhes parecer mais natural. Mas será que essa é a maneira certa de fazer isso?

Eu descobri uma maneira fácil de determinar a distância adequada entre seus dois pés. Eu
chamo isso de método "Alto e Pesado".

O Método "Alto e Pesado"

 

1. Fique em pé.

Start out in the “high” stance, feet spread shoulder width.

 
2. Rock side to side.

With your body straight, rock slowly side-to-side, shifting your weight from one foot to the
other. Notice my feet don’t lift more than a few inches off the floor.

3. While rocking side-to-side, WIDEN your feet.

While rocking back and forth, slowly widen your feet until it’s almost impossible to rock side-to-
side anymore. Your hips should feel so heavy that your feet become stuck to the ground. This is
now the “heavy” stance.

4. Bring your feet back together. Stop when you feel “high and heavy”.

Ahhhhh. I found the perfect distance! HIGH AND HEAVY!

Still rocking back and forth, slowly bring your feet together. This time you want to be as
tall as possible while still feeling “heavy”. The perfect width is when you feel tall and yet
your hips still have just enough weight that you can’t rock so much. The moment you find
this balance between “high and heavy”, you have found your perfect foot width!
 

A little video demonstration of the “high and heavy” method.

What is the Point of the High and Heavy

Method?
Why HIGH?

Standing HIGH gives you reach, mobility, and energy efficiency.

High vs Too High

Standing higher, you can reach your opponent’s head better while keeping yours further
out of range. Height and reach is always an advantage in boxing!
If you stand too high you will have less control over your balance. If your center of gravity
is too high, you will have no weight to throw or defend against punches. I call this problem
“floating hips”. You can fix this by getting “heavy”.

Good Mobility from Higher Boxing Stance

Standing high allows you to move better. Standing with your feet closer means you have
more room to spread your legs. You can take longer steps to to go in and out of range
 without the need to jump. You’ll be able to move FASTER as well as FARTHER!
You can also pivot faster. When your feet are closer together, you can get more rotation
on your pivot than if you were standing in a wide stance. Swinging your foot just 2 feet
might only pivot you 30 degrees from a wide stance, whereas it could pivot you 90
degrees from a narrower stance.
Standing high increases your leg efficiency. Because your legs are more directly under
you, you use less energy carrying your body weight. (Notice how basketball players place
their legs under them when they want to jump high.) When you move around, your legs
distribute your body weight better so that one leg doesn’t absorb too much of your body
weight.

Why Heavy?

Standing HEAVY gives you balance and power.

Heavy vs Too Heavy

Getting heavy, and lowering your center of gravity gives you more balance and power.
Grounding your body weight allows you to throw and defend against harder punches.
Getting heavy allows you to apply more of your body weight against the ground, moving
with more power and more control.
 Now you have to be careful of getting too heavy.

Too Heavy

Being too heavy and too low to the ground is obviously bad. You’ll actually have even less
balance (your center of gravity may be closer to the ground but it’s spread apart). Your
feet are so far apart that anyone can push you off balance. Your feet have less room to
step out, resulting in decreased mobility.
 

Wasted Leg Strength from being TOO Wide

Being too wide will waste leg energy.

Instead of just carrying your weight, your legs are applying horizontal force against each
other (further adding to the downwards force already applied by gravity). You will burn
more energy jumping up, or even side to side. Having your feet so far apart makes your
body weight shift drastically from one leg to the other when you move, forcing each leg to
work harder as it passes your body weight back and forth.
A wide stance moves less efficiently in all directions, using more energy, and with less
range. Gravity only pulls your body down, yet your legs support at an indirect angle while
adding their own unnecessary force. Even just standing still will tire out your legs if you
stand too wide.
 

Standing taller results in the most efficient use of leg strength.

Gravity applies downwards force.

The legs apply only upwards force (effectively counter-acting against gravity).
 

#1 Problem With Boxing Stance: TOO WIDE

The problem with most boxers is that they stand too wide. They do this because they feel more
balanced and more powerful this way. The truth is, they’re just wasting energy. If you stand too
wide, you may feel more balanced because you’re pushing harder against something. I’m
willing to bet you’ll fall off balance easily if your opponent throws a hook. You might FEEL like
your legs are adding power to your punch but this isn’t the case.

Legs in a wide stance are just applying more force to each other,
not necessarily the punch.

Many beginner boxers start off a fight being too wide. Their feet have no room to move and so
they rely on jumping to get in and out of range. Jumping around only works for so long. And
then the worst happens: their legs get so tired they can’t even stand in a normal boxing stance.
So they stand higher, raising their center of gravity and walking around the ring because their
legs are too tired to step in like a boxer. Without any weight to their stance, they get pushed off
balance and don’t have the power to counter.

And that, my friend is the tragedy of the beginner boxer’s stance: Too wide and then too high!

Forget about punching and blocking,

if you can’t stand right, you’ll lose anyway.

The Perfect Distance: HIGH and HEAVY

Boxing is a tricky fighting art that requires both power punching and constant movement.
Having power requires you to ground your weight whereas moving requires you to lift your
weight. It’s a very tricky balance most boxers can’t figure out. Some boxers are the “stick and
move” type which is running and jabbing all day. Other boxers are the slow-footed sluggers that
punch powerfully but move like they’re stuck in quicksand.

The perfect distance between your feet, the “high and heavy”, will ground your weight for
maximum power while still allowing you to move swiftly around the ring. You’ll have good reach
and height on your punches and be able to take nice big steps using minimal energy.

So the next time you step foot into the gym, remember: HIGH AND HEAVY!

Why Is The Distance Between Your Feet SO Important?

The entire fight will be you moving along the ground. Finding the perfect foot width maximizes
your body’s relationship to the ground. The distance between your feet determines the control
of your body weight over the ground.

Again, maintaining the perfect foot distance between gives you:

balance
power
mobility
efficiency
height & reach
 

The SECRET to the Boxing Stance

So what happens after you find your perfect “High and Heavy” stance?

Well, I suggest you fight with it for a bit. And then when you’re ready…whenever that is…
you can read the next part. (Oh, I’m just kidding myself. I know all you guys are going to
read that right now!)

The secret to the perfect boxing stance:

it constantly changes.

Don’t get confused just yet. Let me explain. The “High and Heavy” method is to find the distance
between your feet in your boxing stance! When you’re fighting, you want to constantly shift
your stance SLIGHTLY–WITHOUT CHANGING YOUR FEET DISTANCE. When you move, you will
come up SLIGHTLY higher. Raising your hips (slightly) will lighten you just enough to move
easier. When you get into punching range, you will do the exact opposite. You want to drop
your hips (SLIGHTLY), so that you have a little extra balance and power to throw and block
punches. You may have heard trainers tell their fighters, “Sit down on your punches.” They
mean for their fighters to drop their hips, thus dropping the weight, which is another way of
what I call “getting heavy”. The saying was not meant to be taken literally, but of course that’s
exactly what people do.

THE BEST BOXERS…the absolute BEST boxers…realize:

It is simply the MOVEMENT of lifting or dropping the hips

that allows a boxer to be mobile or powerful.

The greatest boxers can shift their hips with such subtlety that their opponents cannot tell
whether they are moving or punching. The “High and Heavy” position for them is simply the
balanced line that gets crossed ever so slightly throughout the fight. The experienced boxer will
move and stand from his “high and heavy” stance and slightly drop his hips ONLY when he
throws a punch or blocks a punch.
The Perfect Boxing Stance – learn how to set your feet in the right positions.

Trackbacks
The Perfect Boxing Stance says:
January 19, 2012 at 8:41 am
[…] Perfect Boxing Stance Width – learn how to set your feet at the right width apart. […]

How to Throw a Jab says:

August 20, 2012 at 7:33 pm
[…] If you don’t know what the basic boxing stance is, read my guides on boxing stance: The
Perfect Boxing Stance & Perfect Boxing Stance Width. […]

10 Boxing Footwork Tips says:

October 9, 2012 at 7:02 pm
[…] you’ve read my other guides on boxing stance, then you know: the wide stance is definitely
harder to take long steps and pivot. Sure you CAN […]

The BEGINNER’S Guide to Boxing says:

November 23, 2012 at 2:55 am
[…] Perfect Boxing Stance Width […]

The Perfect Boxing Stance says:

March 7, 2014 at 12:05 pm
[…] Perfect Boxing Stance Width – learn how to set your feet at the right width apart. […]

A Postura Perfeita para o Boxe says:

May 9, 2016 at 12:27 am
[…] Largura para a Posição Perfeita no Boxe (em inglês) – aprenda como posicionar seus pés e
a largura ideia entre eles. […]

Copyright © 2008–2023 ExpertBoxing. All Rights Reserved