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Step 1
Assume the fighter's stance, balancing the weight on your feet, with arms in guard position and chin tucked down. Starting with the jab, step forward with the lead foot and extend your lead arm. Form a fist with the lead hand, rotating the knuckles so the palm faces down.
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Step 2
Raise the heel of the lead foot slightly, turn your hip slightly and shift your weight to the lead foot. Snap the fist out to the target, leaving a slight bend in the elbow. Recoil the arm and return to the fighter's stance.
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Step 3
Immediately after throwing the jab, follow with the cross. Shift the rear side of your upper body forward and extend the rear arm toward the target, following a straight line. As you throw the punch, turn the hips, pivot on the ball of your rear foot and drive your weight from the rear leg to the front leg.
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Step 4
Rotate the shoulder forward. Turn your fist so the palm faces down and snap the fist out toward the target. Don't overextend the elbow. Recoil your arm and resume the fighter's stance.
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Step 5
Set up for the hook by bringing your front shoulder forward and bringing your opposite elbow to a 90-degree angle so that the elbow faces away from your body. Pivot on the front foot, shifting your weight to the front leg. Pull the front shoulder back, aim for the chin and strike with the palm facing your body. Recoil the arm and resume the fighter's stance.
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Step 6
Prepare for the cross by shifting your rear upper body forward. Pivot on the ball of your rear foot and drive your weight from the rear to the front leg. Rotate the rear shoulder forward. Form a fist with the palm facing down and snap the fist out to the target in a horizontal motion.
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Step 7
Leave a slight bend in the elbow. Don't overextend it. Recoil the arm and return to the fighter's stance.
