Boxing
Four-Point Reflex Angled Jab
The four-point reflex angled jab pairs a small angle step with a lead-hand punch to a rebounding target. It trains punching coordination, footwork, and upper-body endurance.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Take a staggered boxing stance at arm’s reach from the target, with your lead foot closer to it.
- Raise your gloves to cheek height.
- Take a small sideways step with the foot nearest your direction of travel.
- Move your other foot the same distance to restore your stance width.
- Turn your stance to face the target from your new angle.
- Extend your lead hand straight toward the target’s center for a light jab.
- Retract your punching hand to your cheek before the target rebounds toward you.
Form cues
- Keep your chin tucked.
- Keep your wrist straight on contact.
- Exhale briefly with the punch.
- Stay light on your feet.
Common mistakes
- Crossing your feetKeep each foot on its own side of your stance throughout the angle step.
- Leaning to reachAdjust your distance so you can make contact without tipping your chest past your front knee.
- Chasing the reboundWait for a predictable approach rather than reaching after the moving target.
Safety
An angled strike can send the target back toward your face, while nearby tension lines create a tripping hazard. Hard or poorly aligned contact can strain your wrist or elbow.
- Check all four tension lines, anchors, and the target for wear or looseness before training.
- Keep your entire stepping route outside the tension lines, with room for diagonal rebounds.
- Wear secure hand wraps and properly fitted boxing gloves.
- Stop when fatigue disrupts your timing; let the target settle without grabbing it before approaching or making adjustments.
If you have wrist, elbow, or shoulder pain, or difficulty balancing during the step, practice an unopposed jab first and seek professional advice if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Boxing Training Gloves
- Four-Point Reflex Target
- Hand Wraps
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count one angle step followed by one completed jab as one repetition; prioritize timing over power.