TECHNIQUE: CROSS
KEY TAKEAWAYS:
Plant both feet firming on the ground and begin to slightly lower your hips towards the ground (2-3 inches is enough).
Start the punch by driving off your rear foot and rotating to your right heal out.
Begin to transfer your power forward and up your body from your legs to your hips.
Begin to rotate your cross-side hip towards the center line (if you are right handed, it’s your right hip), transferring your power from your hips and up your torso and eventually to your shoulder.
Rotate your cross-side shoulder towards the center line and begin to turn it over as you start to throw your punch.
As you transfer your power up your body (feet, hips, shoulders, and eventually fist), you will notice that you are beginning to transfer your weight from your rear leg to your front leg.
Starting with a vertical fist, throw your cross from your chin in a straight line towards your target. Begin to rotate your fist in.
As your punch moves towards your target, it is very important to remember to slip your head off the center line and away from potential counter attacks. Your opponent will attempt to throw punches towards your center line. Moving your head off the center line will decrease the likelihood of your opponent landing.
Your arm should be fully extended (or close to it) by the time your fist reaches its intended target. Your fist should be rotated inward—slightly beyond horizontal (palm towards the ground)—at the point of impact to ensure your top two knuckles (your hardest knuckles) strike the target first. Although you are transferring most of your weight (2/3) into your lead leg, make sure that you are not leaning too far forward. This would affect your balance, costing your power and making it difficult for you to move after you punch.
After striking your target, retract your fist back to your chin as fast as your threw it. Do not leave it handing out there, away from your chin.
Throughout the technique, remember to always keep your lead hand up to protect yourself against any counter attack.
Try to set up your cross with punch, typically a jab. This will help you establish the proper distance (if your jab is too far away, your cross will be too far away) and will help disguise your cross, making it difficult for your opponent to see the punch and defend against it.
After throwing your cross, either follow-up with another strike or a defensive maneuver, like a roll or a slip. Never sit there and admire your work.