You probably think that the use of the hands is the most important aspect in boxing, but the feet and footwork are perhaps the fundamental elements that an athlete who wants to learn this discipline must focus on. Moving your feet correctly allows you to have the balance and stability you need to defend yourself quickly and attack powerfully. The force of the blows does not come from the arms, but from the thrust of the legs.
Steps
Part 1 of 3: Moving with Grace
Step 1. Take a steady, action-ready position
Bring your dominant foot (the one you feel most comfortable holding forward) forward, about 20-25cm apart. Move the other one back slightly, keeping the tip pointing outwards. Just bend both knees, with your weight evenly distributed across your hips. Keep your shoulders loose and relaxed, roughly above your knees.
- You should spread your feet slightly beyond the distance between your shoulders.
- Rest your chin on your chest and look forward from under your eyebrows.
Step 2. Keep your spine straight
Do not bend your back forward or back, but keep it perfectly straight. Your weight will be well distributed, so that your nose never goes beyond your front knee. Many beginners bend the knee too much in front, leaning the whole body in that direction. You, on the other hand, stay straight.
Step 3. Stand on your toes, distributing your weight equally on both of you
This way you will be able to move much faster. In particular, you should never keep your heels on the ground.
- If you draw a straight line in front of you, your front foot should be at a 45 ° angle to it. The rear one at almost 90 °.
- Do all the movements starting and landing on your toes.
Step 4. To step forward, step with your front foot and slide your back foot
Push on the back foot and bring the front foot forward. As you advance, slide your back foot in your direction so that you resume the fighting stance. Never take your feet off the ground too much.
- Always keeping one foot in the ring allows you to sprint, counter and rotate quickly during matches.
- Reverse the movement to go back; step with the back foot and slide the front foot to follow.
Step 5. Take a step and slide as you move sideways (left or right)
If you go left, take a step with your left and continue by sliding the right. The first movement should be strong and explosive. The second foot, on the other hand, should touch the carpet, not take a real step. Reverse the directions to move in the other direction. If you are fighting with the traditional guard (you are right-handed and keep your left foot forward), you must move your back foot first when moving to the right.
Focus on keeping your back straight as you move. Don't lean your torso very much and don't lose your balance, otherwise your opponent would immediately exploit these openings
Step 6. Keep your upper body relaxed as you move
If you were contracted, it would be more difficult to rotate, turn and move smoothly. Keep your shoulders loose and your hands free at your sides. Unload the muscles and don't tense them. Instead, try to move smoothly and smoothly; you will feel the difference on your legs too.
There is no need to drop your hands to relax the upper body. Let your arms swing slightly, as if you are walking normally
Step 7. Never cross your feet
Imagine that there is an invisible line between your legs that you must never cross. Crossing your feet makes you lose your balance and makes it more difficult to change direction; you would be an easy target for your opponent. Always keep this line between your feet to perfect your footwork.
Part 2 of 3: Learning the Most Complex Leg Play
Step 1. Practice short, explosive strides that allow you to always stay on the edge of your opponent's reach
Range indicates the space in which a boxer can deliver a punch. Footwork, on the other hand, refers to how you position yourself to attack, prepare to dodge and avoid blows, and how fast you fight. The best way to take an advantageous position is the "in and out" technique. Dance to the edge of your reach, so you only need a small step forward to attack and a slight backward move to dodge. Short, quick steps are the hallmark of the footwork of the best boxers.
You shouldn't be moving more than 6-8 centimeters
Step 2. Learn to rotate effectively
Making a turn means changing your direction in a very short space, leaving the trajectory of the opponent's blows and opening up weak points in his defense. This is a simple but very important fundamental that you need to practice regularly. Learn to keep your weight on both feet and your hands high in front of you. It will seem very simple to you, but the best boxers can turn smoothly and almost instantly:
- Push on the back foot.
- Use the thrust to turn your front foot 45 degrees to one side, changing your direction.
- Quickly slide the back foot so that it is behind the heel of the front foot.
- Once you master the simple turn, learn to take a small step, then rotate as soon as you bring your foot back to the ground. Make sure you can quickly get back to the right position.
Step 3. Practice taking diagonal steps, following the line of the front foot
This technique allows you to greatly improve your skills in the ring, but only if you perform it perfectly. The fundamentals of footwork become even more important: keep your back straight, make short movements and above all, don't cross your feet. If you're fighting using the traditional stance (left foot forward), it's pretty easy to move diagonally northwest (forward and left) or southeast (back and right):
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Forward and left movement:
- Push on the back foot with a sharp, explosive step forward and to the left. Move at the angle of the foot, as if the toe were pointing in the correct direction.
- Bring your front foot forward 5-8cm and to the left 5-8cm.
- Slide your back foot so that you are back on guard, being careful not to lean your body forward.
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Back and right movement:
- Push on the front foot with a brisk step.
- Bring your back foot back and to the right about 5-8cm.
- Quickly slide your front foot back and to the right so you are back on guard.
Do Boxing Footwork Step 11 Step 4. Practice moving diagonally in the opposite direction of your front foot so that you have total range of motion in the ring
This is a great technique for finding the right angle to attack, because moving diagonally backwards can make the center of the opponent's body vulnerable. However, moving against your front foot without crossing your legs is not easy. Remember to make short, quick movements. If you are right handed and keep your left foot forward:
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Movement forward and to the right:
- Push on your back foot, aiming forward and to the right.
- Use your front foot as a brake, pushing on the toe to counteract the inertia generated by the rear foot and advance diagonally.
- Take a step forward and to the right, as if you were jumping.
- Slide your back foot back into position.
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Back and left movement:
- Push on your front foot as if trying to step directly backwards.
- Use your back foot almost like a brake, turning on it to move diagonally backwards.
- Step back and to the left with your back foot, moving a few inches. It is easier to move back and to the left than exactly diagonally.
- Slide your front foot back into place.
Part 3 of 3: Training in the Leg Game
Do Boxing Footwork Step 12 Step 1. Jump rope every day to improve agility and foot speed
This classic boxing workout became one for good reason. This is a great exercise for learning how to move your feet explosively and quickly, spin on a coin, and step and slide. Try to complete at least 100 jumps in each training session.
As you improve, practice jumping rope with one foot, double-paced, and with your knees high
Do Boxing Footwork Step 13 Step 2. Try the ladder exercises to increase foot speed
This simple exercise is all you need. Learn to overcome the ladder quickly, resting only your toes on the ground. To get the most out of this workout, you should follow movement patterns, which you change with each step:
- Touch all the spaces between the steps with both feet.
- Touch every space with just one foot.
- Tap with each foot twice in each space.
- Proceed up the ladder with side steps.
- Advance two spaces, move back one, advance two, move back one, and so on.
Do Boxing Footwork Step 14 Step 3. Use step jumps and plyometric exercises to strengthen your legs
To take strong and explosive steps, you need equally powerful legs. Get a step about as high as your shins or knees. Keep your back straight and your shoulders in line with your knees. Bend your legs and jump with both of them on the step, then jump again to go down. Repeat 10-12 times, for three sets. As you improve, you can add variations to further strengthen your muscles:
- Take a step higher.
- "March" on the step, going up and down with a single foot.
- Work on one-legged jumps.
Do Boxing Footwork Step 15 Step 4. Shadowbox to get used to moving your feet quickly in the ring
This training technique involves mimicking by yourself the movements you will make during a real match, at real speed. This is an excellent exercise, but only if done correctly. Focus on using the perfect technique, particularly when you feel tired. In the ring you will fight just as you do in training, so this is the perfect opportunity to perfect your footwork before facing an opponent.
Do Boxing Footwork Step 16 Step 5. Add footwork to your sack and speed exercises
There is no reason to stand still while hitting the sack or practicing with your fists. Regardless of the technique you are training, add some leg movements. Throw three punches into the heavy bag, then move in and out of the way before continuing with three more punches. Rotate every 30 seconds when using the speed bag and reverse the arms. By integrating leg work into all of your exercises, you will become a better boxer.
Do Boxing Footwork Step 17 Step 6. Observe other boxers focusing solely on their footwork
When watching a match, ask yourself which of the two contenders moves better. Who dances gracefully in the ring and who seems to trudge? How do great boxers move when they have to react to an attack versus when they attack the opponent? Studying another boxer's leg work, focusing solely on the area below the knee, is a great way to understand how important it is to be able to move during a match.
Advice
- Your natural tendency will be to put more weight on your front foot. Instead, make sure you distribute it evenly on both legs, or you won't be throwing your punches with the correct balance.
- Never keep your weight on your heels.
- Avoid crossing your feet. Taking steps and slides is very important, because it allows you to avoid tripping, risking being completely vulnerable to the opponent's blows.
Warnings
- Always wear safety gear and train with experienced professionals, particularly when practicing in the ring or sparring.
- If you wish to become a good boxer, you must first master the footwork.
