Cross-body Punch

Starting Position: Left-leg-forward fighting stance.

Driving with your legs and keeping your elbow down as long as possible, extend your right fist forward. As your hand travels out, rotate your shoulder and hip forward to add power. Pivot your rear foot like you’re putting out a cigarette.

Make contact with the first two knuckles of your fist, rotating your fist about 45° to add power. Be sure your wrist is straight. The punch should penetrate the target, not just touch the surface. At the moment of impact, weight should be in the punch.

Recoil quickly, bringing your hand back to starting position.

Tips: Tuck your chin to your chest to protect your jaw.

Roll the shoulder on the punching side up to protect your jaw.

Palm Heel Strike

You can perform a straight punch using the heel of your palm instead of a fist. The motion of this punch is otherwise the same as a straight punch. This explanation describes a right palm heel strike, but the strike can be done with either hand.

Starting Position: Left-leg-forward fighting stance.

Driving with your legs and keeping your elbow down as long as possible, extend your right arm forward. As your hand travels out, rotate your shoulder and hip forward to add power. Pivot on your back foot.

As your hand is about to strike the target, flex your wrist backward, open your hand, and curl your fingers slightly, making contact with the hard surface at the base of your hand. Rotate your wrist inward as you strike—this adds extra power and helps protect your wrist. By moving your fingers out of the way, you force the heel of your hand, rather than your fingers, to make contact. If you don’t rotate, your wrist may be bent backward on impact, potentially causing a sprain or break.

Eye Strike

This strike to the eyes, another variation of the straight punch, is made with your fingertips.

Starting Position: Left-leg-forward fighting stance.

Driving with your legs and keeping your elbow down as long as possible, extend your left hand forward. As your hand travels out, rotate your shoulder and hip forward to add power. Pivot on your back foot as if you’re crushing out a cigarette.

As your hand is about to strike the target, press your fingers and thumb together to form a kind of spear blade. Your fingers should be tensed, which gives them strength and usually causes a very slight bend in the knuckles. This helps prevent hyperextension. Stab your fingers forward at a 45-degree angle, rather than straight up and down. This allows your hand to cover the most surface area.

Straight Punch with Advance

You can make any straight punch while advancing to cover distance. Begin practicing with a forward hand, then try other punches while advancing.

Starting Position: Left-leg-forward fighting stance.

Driving with your legs and keeping your elbow down as long as possible, extend your left fist forward. As your hand travels out, rotate your shoulder and hip forward to add power.

Immediately burst in with an advance, pushing off with your right foot and moving forward with your left foot. As the punch lands, close the distance by bringing your right foot forward.

Tips: In most cases, the advance should be on a slight diagonal to keep you away from your opponent’s entire arsenal of counterattacks.