A Guide to Boxing Footwork Drills
Twist, step, shuffle, slide… Footwork is among the most important physical aspects of boxing.
There is so much about footwork that can make you a better boxer. Regardless of whether
you’re talking about the boxing as a sport or using aspects of boxing for fitness and training, you
need to consider the movement of your feet. Punching may be the most notable movement you
perform, but before arms and hands can move, each action starts with your feet.
Good footwork is how boxers can get their punches to move properly—with force, power,
speed, and accuracy. If you want to learn more about how to perform your boxing footwork drills
properly, read on for a guide to four steps that will help you get your footwork in order.
The rotational aspects of boxing movements require a greater range of motion from the muscles
in your lower body. Instead of just walking, using your leg muscles in the coronal plane, you’re
now adding a three-dimensional space with sagittal and transverse planes of motion.
No matter which direction you move your body, increasing mobility in your lower body through
stretching helps prevent injury to your hips, quads, hamstrings, and calves. Even simple
stretching is an essential part of boxing footwork training.
Stepping forward, backward, side to side, or even in a circular motion are all important
movements when boxing. Stepping correctly, ensuring you have a stable base and strong
foundation, is harder than you think and it requires conditioning in your lower body.
As you step, you want to have a slight bend in the knee to maintain a strong base position; but
this pose forces your calves, feet, and quads to remain active for long periods of time. To avoid
fatigue in your legs during a workout, you need to complete boxing footwork drills —like sprints
and runs—to build up lower body strength.
Twisting and rotation are the keys to power when following through on a punch. Every punch
you throw begins in the rotation of the foot and leads through to the twist in your hips that add to
the power of your arms. Twisting your feet once you have stepped forward to punch is how you
should start and finish each punch.
Shuffling is like stepping, but in a quicker, more reactive manner. It’s a defensive movement that
helps you get away from a punch or move out of a compromising position. Shuffling is typically
side to side (lateral) and sometimes circular in motion, but the same action can be performed
forward and backward, which is referred to as sliding.
The key to shuffling in boxing footwork drills is to lift the lead foot and simultaneously push off
the back leg to shift towards a new position. Avoid letting your feet touch one another to ensure
that you maintain a solid base position.
Applying Footwork to Your Sessions
Using these boxing footwork training tips during every Gloveworx session makes you work
harder and helps you reach your goals faster.
Want to improve your footwork? Book a BOOM Session and get in the ring!