Quick answer: a punch (often called a "punch up") is a motion in which one arm drives straight up overhead, like half of a touchdown, while the other fist rests on the hip with the elbow pointing out. It's named for the sharp, upward "punch" of the raised arm.

Diagram of the Punch motion (front view)
Right punch, front view (facing you)

What Does It Look Like?

One arm is straight up beside the ear, fist tight, reaching to the ceiling. The other hand makes a fist and rests on the hip, with that elbow bent and pointing out to the side. The result is an asymmetrical shape: one long vertical line on one side, one angled arm on the other.

Left and Right Punches

Punches are named by the raised arm: in a right punch the right arm goes up and the left fist is on the hip, and a left punch is the reverse. Teams often alternate them, or use mirrored punches across a formation.

Hands and Arms

The raised arm is fully locked and straight up, not angled out or across the head. The fist on the hip sits on the hip bone with a straight wrist, and the elbow points out to the side rather than backward. The motion gets its name from how it's hit: the arm drives up quickly and stops sharply.

Common Mistakes Judges Notice

  • The raised arm angled out to the side or across in front of the face.
  • A bent raised elbow.
  • The other hand resting loosely instead of a firm fist on the hip, or the elbow pointing backward.
  • Left/right mix-ups - some athletes punching with the wrong arm.
  • A slow arrival - a punch should land on the beat with a snap.

"Punchy" Motions

Coaches also use "punch" as a description of quality: "punchy" motions are hit with sharp, forceful energy and stop dead, rather than floating into place. You might hear "punch it!" about any motion, not just this one.

Where It Fits in a Routine

Punches are common in chants, where a single punch can emphasise one word, and in dances as a high-energy accent. Because one arm is free, punches are also easy to combine with stepping, turning and formation changes.

Easily Confused With

  • Touchdown - both arms straight up.
  • Diagonal - one arm up and one down, both straight.

Related Motions

See the touchdown, daggers and clean, or browse the full motion chart.

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