In boxing, offense wins points—but defense wins wars. The ability to slip, roll, and evade incoming shots not only keeps you safe but also sets up lethal counterattacks. Jeff Mayweather emphasizes that elite fighters make opponents miss before they land a single clean punch. Here are three of his go-to head movement drills to elevate your defensive game.
- Slip-and-Counter Shadowboxing
- How to: In your stance, visualize a jab coming at your head. Slip to the outside—bend at the waist, keep your chin tucked—and immediately fire back with a straight right (or left, if southpaw). Alternate sides for 2 minutes straight.
- Why it works: Trains seamless transition between defense and offense, builds the habit of countering immediately after an evade, and reinforces balance under movement.
- Rope-Roll Under Drill
- How to: Set a horizontal rope (or resistance band) at chin height. Stand 2–3 feet back in boxing stance. As a partner “throws” jabs (or you use light taps), roll under the rope by bending knees and dipping your shoulder, then pop back up ready to fire a counter. Repeat 10 times per side.
- Why it works: Creates a physical barrier that forces precise head movement, strengthens your core, and simulates real-fight head slips.
- Mirror Reaction Slip Drill
- How to: Face a partner or trainer standing in front of a full-length mirror. As they feign punches randomly—jab, cross, hook—watch your reflection and react by slipping or rolling in real time. No counters; focus purely on visual cues and reaction. Do 3 rounds of 1 minute, with 30-second rests.
- Why it works: Heightens your visual anticipation, improves muscle memory for instinctive slipping, and builds the connection between sight and defensive action.
Putting It Into Practice
Integrate these drills into your warm-up or defensive circuit twice a week. Jeff runs his in-person students and online coaching members through these exercises to ensure they can both protect themselves and create openings for powerful counters. Want personalized feedback and progress tracking? Join the online course waitlist at jeffmayweather.vegas or schedule a free session at Mayweather Boxing Club today—your defense will thank you.
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