Block, Catch, Parry | Boxing Defense 101

The goal of boxing at its core is simple: throw knockout punches and avoid getting hit. In an ideal world, you would slip, roll, and evade every punch that your opponent makes at you. However, it’s impossible to be able to predict every move, so the next best thing that you can do to prepare for any matchup is to learn how to properly and effectively block your opponent’s shots.

Today FightCamp Co-Founder and Trainer Tommy Duquette will break down the basics of the different types of blocking punches. But first, what exactly does it mean to block a punch?

What Is Blocking a Punch?

Blocking shots is different from slipping and rolling. In those defensive boxing techniques, your opponent never touches you. With blocking, there is actual contact between you and your opponent. The ultimate goal of blocking is to minimize the damage and “absorb” as much of the blow as possible.

The Different Types of Blocks

There are four (4) main types of blocks: the high block, the low block, the catch, and the parry. Here we will explain each type of block as well as the different boxing techniques to execute them.

High Blocks

There are two (2) main ways to effectively execute a high block.

• The block is performed by sliding your glove up so the cushion is at eyebrow height and will protect your face from punches

  • If you utilize this technique and your glove is not touching your face, the impact from your opponent’s blow will cause you to literally punch yourself in the face

  • This technique will still allow you to absorb the punch, but it’s not Tommy’s preferred method of blocking

• The block is performed by raising your glove higher up, almost to the side of your head

  • Your opponent’s punch is blocked with your arm and you are able to absorb more of the blow

    • The trade-off with this technique is that more of your body is open for shots

Lead Side High Block Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown at you from an opponent attacking your lead side

• Raise your lead side glove up to head height

  • Utilize high block technique 2 (see above)

• As you lift your glove, transfer your weight to your rear side, pivoting your lead foot

• Simultaneously, slightly rotate your torso towards your rear side

• Once you absorb the punch, return back to your starting stance

Rear Side High Block Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown at you from an opponent attacking your rear side

• Raise your rear side glove up to head height

  • Utilize high block technique 2 (see above)

• As you lift your glove, transfer your weight to your lead side, pivoting your rear foot

• Simultaneously, slightly rotate your torso towards your lead side

• Once you absorb the punch, return back to your starting stance

Low Blocks

Fundamentally, low blocks are very similar to high blocks.

• Your center of gravity drops to block an opponent’s body shot

• Dropping your boxing glove too low can leave you wide open for an opponent to attack

Lead Side Low Block Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown at you from an opponent attacking your lead side

• Lower your center of gravity by slightly sitting down, keeping your hands up

• Drop your lead elbow and tuck it in around hip height to protect your body

  • Keep your glove upright around shoulder height

• Slightly rotate and pivot towards your rear side

• Once you absorb the punch, return back to your starting stance

Rear Side Low Block Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown at you from an opponent attacking your rear side

• Lower your center of gravity by slightly sitting down, keeping your hands up

• Drop your rear elbow and tuck it in around hip height to protect your body

  • Keep your glove upright around shoulder height

• Slightly rotate and pivot towards your lead side

• Once you absorb the punch, return back to your starting stance

The Catch

Catches in boxing are used to deflect incoming straight punches.

• When you catch a punch you utilize the palm of your hand

• A catch provides just enough resistance to avoid hitting your own face

The Catch Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown straight at your face from an opponent

• Raise your glove up and meet the punch with the palm of your hand

  • Visualize catching a baseball with a baseball mitt

• Make sure to move and “hide” your head behind your hand

• Once you absorb the punch, return back to your starting stance

The Parry

Parries in boxing are used to “knock down” incoming punches.

• Parries are very effective from a long-range fighting stance and are especially good for defending long-range opponent strikes

• The key to executing a parry is to time your opponent’s punch to “knock” it down right before it hits your face

• When you parry, it is important not to overcompensate from an incoming punch–fakes and feints leave you wide open to getting knocked out

• When executed properly, the parry will leave your opponent wide open for a counter punch

Lead Side Parry Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown straight at your face from an opponent

• Right before impact, smack the punch down with your lead hand

  • Your glove should be perpendicular to the ground or slightly pointed downwards, and your elbow up high

  • Forcefully parry the punch to absorb and minimize contact

Rear Side Parry Technique

• Start in an athletic boxing defensive stance

• Visualize a punch being thrown straight at your face from an opponent

• Right before impact, smack the punch down with your rear hand

  • Your glove should be perpendicular to the ground or slightly pointed downwards, and your elbow up high

  • Forcefully parry the punch to absorb and minimize contact

Key Takeaway

When it comes to the basics of boxing defense, blocking, catching, and parrying punches are your prime techniques. Blocks are your lower-risk defensive maneuvers, while catches and parries are higher-risk, but they leave you with the ability to counter punches against an opponent.

Once you begin to understand and develop these techniques, use a mirror, grab a partner, and see what the actual timing and speed look like. Even if you don’t ever plan to fight in the ring, having a grasp on defensive boxing techniques, even as a boxing beginner will help you develop the mindset and reaction time needed to train.

Are you ready to train like a fighter with Tommy and the other FightCamp Trainers? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.