Fight IQ

Course Glossary

Sofa2Slugger is entirely audio-led. This page serves as a structured text reference of the terms, punches, and movements coached during the 12 rounds.

01Stance & Guard

The Stance

Your athletic foundation

What is it:

The fundamental athletic posture that serves as the launching pad and safe recovery zone for all offense and defense.

How to do it:

Place feet shoulder-width apart. Orthodox fighters step the right foot back (Southpaws step the left back) at a 45-degree angle. Keep knees soft, weight balanced 50/50, and hands protecting your face.

Why it works:

Provides optimal balance, multidirectional agility, and minimizes the target area you expose to your opponent.

When to use it:

Maintain this posture constantly. Every step, punch, or defensive slip must end with a clean reset back to your stance.

02Stance & Guard

The High Guard

Your defensive shield

What is it:

The basic hand position that shields your chin, temple, and torso from incoming attacks.

How to do it:

Glue your rear knuckles to your chin and lead knuckles to your cheekbone. Keep your elbows tucked tight against your ribs. Look forward over your hands.

Why it works:

Blocks straight punches and hooks to the head while keeping your elbows in position to absorb body shots.

When to use it:

Your hands must instantly return to this home position the millisecond a punch is retracted.

03Punches

The Jab (1)

Speed, range, and setup

What is it:

The straight punch thrown with your lead hand.

How to do it:

Shoot your lead fist straight out from your chin, rotating your wrist so the palm faces down at impact. Tuck your chin behind your lead shoulder and snap the hand back home.

Why it works:

It measures distance, blinds the opponent, sets up combinations, and keeps you safe behind your shoulder.

When to use it:

Use it constantly to start combinations, range-find, and disrupt your opponent's rhythm.

04Punches

The Cross (2)

Power, rotation, and extension

What is it:

The straight punch thrown with your rear hand.

How to do it:

Pivot on the ball of your rear foot, turning your hip and shoulder forward. Drive your rear fist straight out, keeping your lead hand glued to your cheek.

Why it works:

Delivers maximum straight-line power by transferring kinetic force from the ground through your rotating hips.

When to use it:

Throw it immediately following a jab (the One-Two) once the lead hand has established the correct range.

05Punches

The Hooks (3 & 4)

Rotational inside punches

What is it:

Curved horizontal punches thrown with either the lead or rear hand.

How to do it:

Pivot your lead/rear heel while rotating your hips. Keep your arm bent at a 90-degree angle, elbow raised parallel to the floor, knuckles facing out or down.

Why it works:

Bypasses the opponent's guard by hitting from a horizontal angle, targeting the cheekbone or liver.

When to use it:

Best thrown at close range, or following straight punches to force the guard to open wide.

06Punches

The Uppercuts (5 & 6)

Tight vertical punches

What is it:

Upward vertical punches thrown inside.

How to do it:

Sink slightly into your knees, turn your palm up, and drive the fist upward in a tight loop through the middle. Keep the opposite hand high.

Why it works:

Targets the chin or solar plexus when the opponent is ducking, leaning forward, or holding a wide guard.

When to use it:

Inside fighting range, particularly against a shell-guarding or leaning opponent.

07Defense

The Slip

Head movement defense

What is it:

Displacing your head side-to-side to let incoming straight punches pass over your shoulder.

How to do it:

Bend your knees slightly and rotate your shoulders. Move your head just 2-3 inches outside the path of the incoming straight punch. Keep your hands up.

Why it works:

Evades straight punches cleanly without stepping away, keeping you in perfect range to counter-punch.

When to use it:

React to incoming straight jabs and crosses.

08Defense

The Roll (Bob and Weave)

Duck and escape hooks

What is it:

Moving your head in a circular path under and around curved punches.

How to do it:

Drop your level by bending your knees. Transfer your weight from one foot to the other in a 'U' shape, ducking under the punch, and rise back into your stance.

Why it works:

Allows you to slip underneath horizontal hooks, shifting you to your opponent's blind side (flank).

When to use it:

Use when an opponent swings wide hooks at your head.

09Movement

The Pivot

Creating angles of movement

What is it:

Rotating your stance to change direction and angle without taking steps.

How to do it:

Push off your rear foot, swing your heels 45 to 90 degrees around your lead foot, and plant back into your stance.

Why it works:

Safely gets you off the opponent's direct line of attack and creates new angles for punches.

When to use it:

Immediately after combinations to 'exit' the line, or when cornered.

10Concepts

The Reset

Form and balance check

What is it:

Taking a brief beat to recover posture, guard, and breathing.

How to do it:

Step back, lower your shoulders, draw your hands home, and take a deep nose breath to reset your stance.

Why it works:

Prevents rushing, keeps you balanced, and maintains technical discipline under fatigue.

When to use it:

After every sequence of combinations or defensive slips.

11Concepts

Active Rest

Energy management

What is it:

Managing your energy during a round while maintaining defensive awareness.

How to do it:

Bounce gently in your stance or step lightly while keeping your guard high and taking slow, controlled breaths.

Why it works:

Keeps you moving and safe while your muscles recover, avoiding static targets.

When to use it:

Between combinations or during slower blocks of a round.

Ready to train?

Hear how this sounds in a round

Session 1 walks you through stance, breathing, and guard setup inside a free, guided shadowboxing round.

Start Round 1 Free