What Is a Roll In Boxing? | Boxing Defense 101

Sometimes in life, it helps to, quite literally, roll with the punches, meaning learning how to cope with and handle adversity. The origin of that phrase actually comes from boxing. In boxing, rolling is basic boxing defense 101.

What Is a Roll In Boxing?

Boxing rolls are defensive moves typically used to evade hooks thrown by your opponent. One of the best all-time at rolling a punch was Joe Frazier, and it was partly due to his expertise in rolling, that he secured a win the first time he squared off against Muhammad Ali.

Let’s break down the basics of a roll. A roll has the following characteristics:

• Generally performed in a medium to short range stance (boxing on the inside)

• When rolling, move your head just enough to avoid contact (not a centimeter more)

  • Overdoing movement:

    • Inefficient

    • Poor position for counter punching

  • Not enough movement:

    • Get hit from opponent

Mechanics of a Roll

When performed properly, the movement of a defensive roll will be a “U-shape”.

Lead Side Roll

• Start in a neutral boxing stance with your hands in guard

• Visualize a Rear Hook (4) being thrown at your head from an opponent

• Begin the roll by moving your head out of the way and slipping to your rear side

  • Your weight should be on your rear leg

• Bend your knees and drop your center of gravity down a few inches

• From here, rotate your torso and shift your weight over to your lead leg

• Once your head is on the lead side of your body, pop into an upright stance

Rear Side Roll

• Start in a neutral boxing stance with your hands in guard

• Visualize a Lead Uppercut (5) being thrown at your head from an opponent

• Begin the roll by moving your head out of the way and slipping to your lead side

  • Your weight should be on your lead leg

• Bend your knees and drop your center of gravity down a few inches

• From here, rotate your torso and shift your weight over to your rear leg

• Once your head is on the rear side of your body, pop into an upright stance

Rolling Tips

• Do not forget to start by slipping your head off the centerline to avoid getting clipped when rolling

• When shifting weight for either side roll, make sure to pivot your feet to help transfer weight accordingly

How To Use a Roll and Punch Combo Together

It's very common for a fighter to roll either immediately before or after throwing a punch to help remain elusive. Rolling also helps set you up and create openings for counter punches. Traditionally, you will roll using the momentum of a punch to help transfer weight and balance back and forth.

Cross - Lead Hook - Roll Lead - Lead Hook - Cross - Roll Rear | 2 - 3 - Roll Lead - 3 - 2 - Roll Rear

• Start off your punch combo by throwing a Cross (2)

• Follow up with a quick Lead Hook (3)

• Roll to your lead side

  • Don't forget to first slip your head off of the midline

• Pop up and throw a swift Lead Hook (3)

• Immediately throw another Cross (2)

• Finish off the combo by rolling back to your rear side

Roll With The Punches

Now that is how we roll here at FightCamp! As always, it takes time and practice to master boxing moves. The best thing you can do is use a mirror and repeat the tips above until they become second nature. Once you get the hang of things, try to train with a partner so you can get a feel for what real-time speed and timing look like.

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