Roundabout and Jab


  • Start Position:
    • Begin in a right-hand fighting stance, facing forward with the feet comfortably staggered and the knees slightly bent.
    • Maintain a balanced, upright posture with the shoulders relaxed and abdominal muscles gently engaged.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Prepare for light boxing footwork, allowing the heels to lift naturally while maintaining balance.
    • Allow sufficient space to turn safely through a complete circle.
  • Description:
    • Roundabout and Jab combines repeated jab punches with light boxing footwork and successive changes in facing direction.
    • Beginning in a right-hand fighting stance, perform repeated left jabs before turning 90 degrees to the left into a left-hand fighting stance.
    • Perform repeated right jabs, then continue the turning and punching pattern until facing the original starting direction.
    • The illustrated sequence demonstrates four jabs on each side.
    • This exercise emphasizes cardiovascular conditioning, coordination, balance and controlled directional changes.
  • Sequence:
    1. Step 1 - Left Jab: From the right-hand fighting stance, extend the left fist forward in a controlled jab, keeping the right hand near the face.
    2. Step 2 - Return: Retract the left fist to the Defense Position.
    3. Step 3 - Left Jab: Perform a second controlled left jab.
    4. Step 4 - Return: Retract the left fist to the Defense Position.
    5. Step 5 - Left Jab: Perform a third left jab while maintaining balance and relaxed shoulders.
    6. Step 6 - Return: Retract the left fist to the Defense Position.
    7. Step 7 - Left Jab: Perform a fourth controlled left jab.
    8. Step 8 - Turn Left: Rotate 90 degrees to the left, repositioning the feet naturally into a left-hand fighting stance. Maintain balance and return both hands to the Defense Position.
    9. Step 9 - Right Jab: Extend the right fist forward in a controlled jab toward the new facing direction, keeping the left hand near the face.
    10. Step 10 - Return: Retract the right fist to the Defense Position.
    11. Step 11 - Right Jab: Perform a second controlled right jab.
    12. Step 12 - Return: Retract the right fist to the Defense Position.
    13. Step 13 - Right Jab: Perform a third right jab while maintaining controlled boxing footwork.
    14. Step 14 - Return: Retract the right fist to the Defense Position.
    15. Step 15 - Right Jab and Continue: Perform a fourth controlled right jab. Retract the fist, then continue the alternating jab and turning pattern, making additional 90-degree left turns until facing the original starting direction.
  • Precautions:
    • During repeated jabs, maintain wrist alignment and avoid snapping or forcefully locking the elbows. Keep the shoulders relaxed.
    • During each 90-degree turn, lift or reposition the feet naturally rather than twisting the knees against firmly planted feet.
    • Repeated turns in the same direction may cause dizziness or loss of balance. Reduce the turning speed, pause between turns or discontinue the rotation if symptoms develop.
    • Maintain sufficient space in all directions and avoid excessive bouncing during boxing footwork, particularly if ankle or calf discomfort develops.
  • Notes:
    • Beginner variation: Reduce the punching speed and use several small steps to complete each 90-degree turn.
    • Lower-intensity variation: Replace continuous boxing footwork with gentle weight shifts and allow additional recovery time between directional changes.
    • Alternative variation: Reverse the direction of the turns to practice both sides, or substitute a controlled 180-degree turn for selected 90-degree turns.
    • Teaching suggestion: Practice the turning pattern without punches before introducing the complete combination. Use clear directional cues and allow participants to establish balance before beginning each set of jabs.
    • For additional technique information, see Cardio Kickboxing Basics.