The sparring equation

You don’t need a giant move list to spar well. You need to win the moment: enter → score → exit.

• Distance decides if you can hit (or get hit).
• Timing decides when the exchange belongs to you.
• Angles decide who has the safer position.

If sparring feels chaotic, one of these is missing.

1) Distance (Range)

Distance is the ability to be in the right place — not “close enough to reach.” Good distance means you can attack without leaning and you can defend without panicking.

Key ranges (simple)

• Out of range: safe, no immediate threat.
• Entry range: one step away (where good sparring begins).
• In range: techniques can land cleanly (danger zone if you stay too long).

High-value rules

• No leaning for range. If you lean, your balance is already lost.
• Score then leave. Staying in range invites counters.
• Hands up, posture tall. Distance feels different when your spine is aligned.

Common distance problems

• Too far: trading air shots; no learning.
• Too close: collisions, panic, sloppy exchanges.
• Sticky: staying in range after attacking (easy to counter).

Distance drills

• Step-in / step-out touch: enter with one step, touch, exit immediately.
• Line range drill: use a floor line; both partners must reset behind the line after each exchange.
• No-lean rule: any lean cancels the point and resets the round.

2) Timing (Before / During / After)

Timing is choosing the right moment to act. Most beginners only know “trade hits.” ITF sparring becomes skillful when students learn timing windows.

Timing Window A: Before (Stop-hit / intercept)

• Idea: hit as they enter before they land their technique.
• Best used when: opponent rushes in predictably.
• Common mistake: flinching early (moving before commitment).
• Cue: “Move when they commit, not when they bounce.”

Timing Window B: During (Counter on entry)

• Idea: meet them as they step in — they are vulnerable while moving.
• Best used when: opponent enters with a big step or long technique.
• Common mistake: standing still and blocking late.
• Cue: “Catch the step, not the punch.”

Timing Window C: After (Counter on recovery)

• Idea: let them finish, then hit the moment they reset.
• Best used when: opponent overcommits or admires the attack.
• Common mistake: chasing into their second technique.
• Cue: “Let it miss, then take the return.”

Timing drills

• One-window rounds: whole round is “before only,” then “during only,” then “after only.”
• Call-the-window drill: instructor calls “before / during / after” mid-round.
• Commitment cue drill: attacker uses small fakes; defender may only act on real commitment.

3) Angles (Position)

Angles are how you avoid trading power for power. If you are on the centerline, you are in danger. Small angle steps make sparring safer and cleaner.

Angle basics

• Exit off-line: after attacking, step out at an angle.
• Don’t retreat forever: backing straight up gets you trapped.
• Pivots matter: turning your body changes the target you present.

Common angle problems

• Straight-line charging: collisions and messy exchanges.
• Straight-line retreating: trapped in corners.
• Sideways drifting: losing distance without purpose.

Angle drills

• Two-step angle rule: after 2 backward steps, you must angle out.
• Entry angle rule: every entry must include a slight offline step.
• Corner escape drill: start near a wall; goal is pivot + exit, not backpedal.

Putting it together: enter → score → exit

Here’s a simple way to think during sparring:

1. Enter with correct distance (no leaning).
2. Score using a chosen timing window (before/during/after).
3. Exit with an angle (don’t stay in range).

Most sparring chaos comes from skipping step 3.

Common “one fix” coaching cues

• “Score and leave.” (fixes chasing)
• “No leaning.” (fixes bad distance)
• “Quiet feet.” (fixes balance and control)
• “Hands back.” (fixes guard drop)
• “Angle out.” (fixes straight-line retreat)

Next

Want ready-to-run practice material? Continue to Drills Library or review Free Sparring.