Uploaded May 2026 | Updated September 2026, 1 week ago
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Boxing defense drills that will make you harder to hit, with a full 7-day training structure you can start in your next session. Olympic medalist Tony Jeffries breaks down the 7 boxing drills he used to train for the Olympics and teaches you exactly how to do each one.
Getting hit in boxing is not bad luck. It is a skill gap you can close with the right drills, and most people are making the same simple mistake before they even start defending.
7 Boxing Defense Drills to Stop Getting Hit:
Drill 1: The reaction and footwork drill with hands down - Trains you to defend using only upper body movement and footwork, forces you to read your opponent's chest, and builds the reactions that make you hard to hit.
Drill 2: Slip the jab - Partner throws 5 jabs each at 60% speed while you slip out of the way with eyes on the chest. Builds the habit of reading and reacting to punches before they land.
Drill 3: Slip and roll - Now you defend two punches in a row, a cross and hook then a jab and rear hook. Slip and roll while keeping eyes forward and staying relaxed.
Drill 4: The step back "Tony's favorite defense in boxing" - Push off the front foot and get fully out of range as your partner steps in to punch. Feet never come together or you lose your position to throw a counter punch.
Drill 5: The parry - The most common defense in boxing but done wrong by most people. The parry must be short or one feint over the top will beat it every time.
Drill 6: All Defensive Move Combined - Partner throws jabs at random timing at 50-60% speed and you pick any defense from the previous 5 drills. Trains you to read and react under real pressure.
Drill 7: Technical sparring at 80-90% - One punch each for a full round, this is the best form of boxing training for beginners and amateur boxers.
After 7 days, Tony shows you how to add a counter punch after every defense, turning each drill into a full offense and defense combination.
Chapter Timestamps:
0:00 Do This For 7 Days And You'll Never Get Hit Again
0:31 You are Getting Hit Because of this Mistake
1:20 Drill 1 - Reaction and Footwork Drill
2:39 Drill 2 - Slip the Jab
3:20 Drill 3 - Slip and Roll
3:44 Drill 4 - The Step Back
4:24 Drill 5 - The Parry
5:11 Drill 6 - All Defensive Move
6:32 Drill 7 - Technical Sparring
7:17 How to Add Counter Punches After Each Defense
MY SOCIAL MEDIA:
Follow me on Instagram: instagram.com/tony_jeffries
Subscribe to my YouTube channel: youtube.com/tonyjeffries1?sub_confirmation=1
Business Email: Tonyjeffries@gmail.com
My name is Tony Jeffries, Olympic Bronze medallist & former undefeated pro boxer.
I’m the owner of Master Boxing where I take your boxing to the next level.
#boxingdefense #boxingdrills #tonyjeffries #boxingtraining #howtobox
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=Zd2tmwpujyE
Check out all supplements I’m using and use code: BOXING to get additional 10% OFF
urlgeni.us/X4LO2X
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=Zd2tmwpujyE
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=Zd2tmwpujyE
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=Zd2tmwpujyE
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=Zd2tmwpujyE
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=Zd2tmwpujyE
Watch Next: How to Build Boxing Strength at Home (For All Fighters)
youtu.be/YRrgN_h10P0
Boxing defense drills that will make you harder to hit, with a full 7-day training structure you can start in your next session. Olympic medalist Tony Jeffries breaks down the 7 boxing drills he used to train for the Olympics and teaches you exactly how to do each one.
Getting hit in boxing is not bad luck. It is a skill gap you can close with the right drills, and most people are making the same simple mistake before they even start defending.
7 Boxing Defense Drills to Stop Getting Hit:
Drill 1: The reaction and footwork drill with hands down - Trains you to defend using only upper body movement and footwork, forces you to read your opponent's chest, and builds the reactions that make you hard to hit.
Drill 2: Slip the jab - Partner throws 5 jabs each at 60% speed while you slip out of the way with eyes on the chest. Builds the habit of reading and reacting to punches before they land.
Drill 3: Slip and roll - Now you defend two punches in a row, a cross and hook then a jab and rear hook. Slip and roll while keeping eyes forward and staying relaxed.
Drill 4: The step back "Tony's favorite defense in boxing" - Push off the front foot and get fully out of range as your partner steps in to punch. Feet never come together or you lose your position to throw a counter punch.
Drill 5: The parry - The most common defense in boxing but done wrong by most people. The parry must be short or one feint over the top will beat it every time.
Drill 6: All Defensive Move Combined - Partner throws jabs at random timing at 50-60% speed and you pick any defense from the previous 5 drills. Trains you to read and react under real pressure.
Drill 7: Technical sparring at 80-90% - One punch each for a full round, this is the best form of boxing training for beginners and amateur boxers.
After 7 days, Tony shows you how to add a counter punch after every defense, turning each drill into a full offense and defense combination.
Chapter Timestamps:
0:00 Do This For 7 Days And You'll Never Get Hit Again
0:31 You are Getting Hit Because of this Mistake
1:20 Drill 1 - Reaction and Footwork Drill
2:39 Drill 2 - Slip the Jab
3:20 Drill 3 - Slip and Roll
3:44 Drill 4 - The Step Back
4:24 Drill 5 - The Parry
5:11 Drill 6 - All Defensive Move
6:32 Drill 7 - Technical Sparring
7:17 How to Add Counter Punches After Each Defense
MY SOCIAL MEDIA:
Follow me on Instagram: instagram.com/tony_jeffries
Subscribe to my YouTube channel: youtube.com/tonyjeffries1?sub_confirmation=1
Business Email: Tonyjeffries@gmail.com
My name is Tony Jeffries, Olympic Bronze medallist & former undefeated pro boxer.
I’m the owner of Master Boxing where I take your boxing to the next level.
#boxingdefense #boxingdrills #tonyjeffries #boxingtraining #howtobox
