Lester’s Logic 9 – Bob and Weave – Kickboxing Drill

This instructional post covers the Bob and Weave Kickboxing Drill, which is the second technique in my High Performance Kickboxing Series. This defensive movement combined with offensive counters is essential for any serious kickboxer or MMA fighter.

Video Demonstration

Unfortunately, the video for this technique is currently unavailable. However, I’ll provide a detailed explanation of the drill below.

The Bob and Weave Technique

The bob and weave is a defensive boxing movement adapted for kickboxing and MMA. It allows you to:

1. Avoid straight punches by moving your head under and to the side
2. Maintain a strong position to counter-attack immediately
3. Create angles that make it difficult for your opponent to continue their offensive
4. Develop the muscle memory to instinctively evade punches

Proper Execution

To properly execute the bob and weave:

1. Starting Position: Maintain your fighting stance with hands up
2. The Bob: Bend at the knees (not the waist) to lower your head
3. The Weave: Shift your upper body to either side while keeping your eyes on your opponent
4. The Counter: As you come up from the weave, throw your counter strikes immediately

Common mistakes to avoid:

• Bending at the waist (keeps your head on the centerline)
• Looking down (losing sight of your opponent)
• Rising straight up (remaining on the centerline)
• Taking too long to counter (missing the opportunity)

Training Applications

This drill can be practiced:

• Shadowboxing to develop the movement
• With a partner throwing straight punches
• Using focus mitts or Thai pads for timing
• Against a hanging rope or ball for targeting

Combinations

The bob and weave can be effectively combined with:

• Hook punches as you rise
• Uppercuts from the lowered position
• Body shots
• Low kicks following hand combinations

Regular practice of this drill will significantly improve your defensive capabilities while creating more counter-attack opportunities. This is an essential technique for any well-rounded striker.