JAB - CATCH - RETURN
When starting out you want to make sure you build up your skills using some basic drills in order to get an understanding of what to do when thrown into a progressive resistance type of scenario.
This is so we can better understand things like: basic defensive maneuvers, basic footwork, distance, timing, rhythm, the stress response (how you respond to increases in pressure by your training partner).
One of the drills we use to ease ourselves into progressive resistance and assess our skills is to use a simple boxing drills we call the "Jab-Catch-Return Drill". It's a simple test of your (and your training partner's) ability to defend and counterattack.
Before getting to the drill, let’s define exactly what a “catch” is and how it’s used.
Technically a block, the catch can be a useful defense against a surprise hand attack. Ideally, the fighter should be striking simultaneously while catching. If unprepared, this may not be possible, in which case he or she would catch and follow up with a counterstrike. Mechanically, the technique resembles catching a baseball in a glove. The catch provides a bit more subtlety for counter punching than a regular block.
Either side can initiate the set once a rhythm is established.
Begin with a steady rhythm and as the drill progresses, introduce half beats. This is where bad habits will begin to show themselves, even under light pressure.
Note: Perform this drill with caution. This is a drill, not an all-out sparring session. Go very light and increase pressure as needed. With too much pressure given too early you can start ingraining the wrong response (due to fear reactivity)