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Hey man, thanks for chiming in! Hope you are well!Your ex: lead foot externally rotates as she throws the right hand. 2/10 wouldn't let her bang bro.
Nah but seriously, tell her to keep that lead foot solid and brace at the lead hip. You might have to help her with some hip mobility, or it might be an ankle problem.
You: right hand looks good. Back foot a LITTLE in the bucket at times, but still a very good punch. Nice posture and rotation. On your left hook, rotate your rear foot back into stance before you shift your weight onto it. Right now both your feet are pivoting at the same time, which isn't very balanced. Instead, the sequence should go like this after the right hand: back leg externally rotates and heel touches down, weight shifts onto solid back foot at the same time the body rotates, lead heel comes up and turns in as weight drops and punch connects.
Defense: work on slipping crosses over your right shoulder. When he throws it to the body, keep the elbow tight and bend your knees to get the elbow in the way. Avoid dropping the hand too much, and also don't just eat it because you can against this guy. Also, more variety with your evasions. You were pretty much limited to slips to your right, or covering up. The occasional roll or slip left but it always looked uncomfortable. If you're gonna try to make the guy miss by standing right in front of him, you need to be able to fluidly combine different head movement techniques AND control distance. Slips, rolls, pulls, ducks, everything, but don't just keep your head at his optimal range. Be able to step in and smother him, or step back and let him fall short. Also, you don't have to stand right in front of him. You can keep him turning with small, balanced steps in combination with your head movement. Finally, on a personal note, I'd make an effort to look a little more threatening with my positioning. Don't just hold your hands like you're afraid he's gonna hit you. Hold him like you WANT to hit HIM. When you did that, even when you weren't throwing a little back, he hesitated a lot more. If you look like a punching bag you'll get treated like one (which can work to your advantage if you want the other guy to open up more, but in this case the more he opened up the harder it was for you because you couldn't capitalize on openings). Solid positioning overall though. You kept your eyes on him and didn't get put in any really compromised spots where you looked like you would have been hurt easily.
Yeah she does externally rotate her lead foot a little, but it's not a mobility issue. She's got way more internal rotation in her hips than me. The ankle doesn't really rotate, especially when it's fixed, expect for the small amount combined with the inversion and eversion of the subtalar ankle joint. What I think it is, is her tendency to come off both feet. She's very bouncy from all the years of TKD. She has the same classic problem when throwing hooks, you know, raising up on both feet. Trying to take it one step at a time, she's gotten much better at sitting down and her right straight looks a lot better than a short time ago. She's got some natural explosiveness so it's pretty fun.
Thanks, I do need to be careful not to get my foot behind me. Yeah I know what you mean about the left hook. I can throw it like you say and I do when I'm shadowboxing most of the time. It's a little more forward here but I feel pretty stable. I need to practice drawing back on the hook like you say more on the bag because I don't use that much in sparring. I like body hooks and that's why I tend to fall back on the sort of rising hook on the bag.
Yeah my defensive is bad. I did make it a point to stand in front of him here because I wanted to practice not being hit in the pocket most of the time. I am terrible at slipping though, I simply can't set things up very well and exactly as you say, I have hard time slipping to my left and I have a hard time slipping opponents right hands in general. I slip their jab to my right well enough, then come back and get clocked with a right. My main defense is usually paw/parry the jab with my rear hand, small backstep, slip their jab to my right and block everything else. That and just eat it, plod forward and push them back. I need to learn to draw things out and be "proactive" in my defense, learn to smother and turn and weave/use my left hip more. I have a hard time creating space as well. It's hard man lol, I just want to bang bro.