Become Fighter
How to step back and return
Create distance by moving out of range, then step back in with a punch.
Stepping back takes you out of punching range. The punch falls short, and you are still balanced and ready to answer. It is the cleanest defence because nothing touches you.
The step is small and quick. Move the back foot first, then the front foot, and keep your stance width. Practise alone, then test the timing with a partner later.
Key points
- Push off the lead foot and move the rear foot back first.
- Take a short step, about half a stride. Do not cross your feet.
- Keep your stance width and your hands up the whole time.
- Keep your weight centred. Do not lean back.
- Step back in with a punch once the attack has missed.
Common mistakes and how to fix them
- Leaning back instead of stepping. Keep your head over your hips. If you lean, step further with the feet.
- Crossing the feet. Rear foot goes first, then lead foot follows. Never bring the feet together.
- Stepping too far. A half stride is enough. Too far and you cannot return with a punch.
- Dropping the hands during the step. Keep your guard where it is until the step is finished.
Combinations that use it
- mt-long-back: Long guard, Step back
- back-1-2: Step back, Jab, Cross
- mt-long-back-long: Long guard, Step back, Long guard
- mt-knee-elbow-back: Straight knee, Rear elbow, Step back
Related techniques
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Basic defence module of Boxing fundamentals.
Coming soon to the App Store and Google Play.
More from Basic defence
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.