Beginner Drills For Enhancing Your Boxing Footwork

When it comes to boxing, there are many different types of things that you can do from a defensive standpoint to help improve your game. There is head movement, blocking, and of course, footwork, which are all different ways to help you defensively. Footwork is also very important for offense as well, making it one of the most important things that you can master to become the best potential boxer you can be.

FightCamp Co-Founder and Trainer Tommy Duquette talks about the importance of proper boxing footwork and introduces you to some of the basic steps that are incorporated into your FightCamp boxing workouts. These drills and this training are important to learn when fighting, considering your opponent is not going to stand there like a punching bag. Having the ability to move and stay light on your feet is key--even if you’re just training on the bag, being in constant motion keeps your heart rate up and your body burning calories.

Boxing Footwork Drills For Beginners

1. Boxer's Bounce

• Assume a proper boxer’s stance

• Slowly start to get a little movement within your stance, transferring your weight back and forth from your lead leg to your rear leg

  • Your feet should be flat on the ground (for now)

• Once you feel comfortable, rise up on the balls of your feet and add more of a bounce to the movement

• Eventually, add a very slight shuffle forward and back, like that of the elusive Muhammad Ali and Sugar Ray Robinson

  • This movement puts you in a more agile stance and makes it harder for your opponent to hit a moving target (you)

2. Step Forward and Backward

• Assume a proper boxer’s stance

• Moving forward: With your lead foot, take a 2-inch step forward, followed immediately by a small 2-inch step with the rear foot

• Moving backward: With your rear foot, take a 2-inch step backward, followed immediately with a small 2-inch step with the lead foot

  • When moving in either direction (forward or backward) lead with the leg that is closest to the direction you want to move

Common Mistakes To Avoid:

• Overstriding with your rear foot

  • This is a simple common beginner boxing mistake. The boxer will take their lead step at 2 inches, and bring their rear leg up 3 inches. Over time, the boxer will be out of a proper, athletic boxer’s stance and off-balance.

• Overstriding with your lead foot and under with your rear leg

  • This is a similar situation to the top scenario, but involves a 2-inch step with the lead leg followed by a 1-inch rear leg step. Over time, the boxer is doing the “splits” and again, is off balance.

3. Step and Jab

• Assume a proper boxer’s stance

• Step forward 2 inches with your lead foot and as it hits the ground, execute your Jab

  • The Jab should be making contact with your target as your foot hits the ground

  • Power for the Jab is generated by pushing off the ball of your rear foot and shifting your weight forward onto your lead foot

• Once the punch hits, retract your punching hand back to guard, and step forward with your rear leg 2 inches

4. 1, 2 Forward and Backward

• Assume a proper boxer’s stance

• Step forward 2 inches with your lead foot and as it hits the ground, execute your Jab

  • The Jab should be making contact with your target as your foot hits the ground

  • Power for the Jab is generated by pushing off the ball of your rear foot and shifting your weight forward onto your lead foot, similar to the Step and Jab

• Once the punch hits, retract your punching hand back to guard, and step forward with your rear leg 2 inches, pivoting your hips in the air, while simultaneously throwing a Cross punch (2)

  • This same process can be used for the step forward and Jab movement, or the step backward and Jab-Cross movement, except you will lead with your rear leg

Key tip: When performing the Jab-Cross backward, make sure to land your lead foot back 2 inches (to come to balance) before throwing the Cross.

5. Lateral Stepping

• Assume a proper boxer’s stance

• These steps are performed in an orthodox stance; the opposite would hold true for a southpaw stance

• Moving laterally to lead leg side (left): With your lead foot, take a 2-inch step laterally (left), followed immediately by a small 2-inch step with your rear foot in the same direction

• Moving laterally to trail leg side (right): With your rear foot, take a 2-inch step laterally (right), followed immediately by a small 2-inch step with your lead foot in the same direction

Key focus: Same as forward and backward movements, make sure each step with both feet are the same distance to remain in an athletic boxing stance

6. 1, 2 Lateral Left and Right

• Assume a proper boxer’s stance

• Step laterally towards your lead side (left) by performing a 2-inch step

• As your lead foot hits the ground, the Jab should be making contact with your target

• Once the punch hits, retract your punching hand back to guard, while stepping laterally (left) with your rear leg

  • These are the steps for the Lateral Step and Jab

• If performing a lateral 1, 2: As you come back to a balanced stance (once your rear leg touches the ground), throw the Cross

  • This same process can be used for the lateral 1, 2 to your right side (rear) as well

Key tip: When performing the 1, 2 rear lateral, make sure that your lead foot hits the ground to set and you come to balance before throwing the Cross. The rhythm should be: Jab (1), Set, Cross (2).

Footwork Tips

• As you step laterally around your heavy bag, your movement should be in a circular motion so you are always facing the bag

• For beginners, practice these movements slowly, and occasionally double-check to make sure that your feet are in your proper stance

• Your lead hand and lead shoulder should always be facing your target (in this case, your heavy bag)

Keep Moving!

Tommy’s basic boxing footwork drills will help you become not only a better defensive fighter but an offensive one as well. Visualization can help you master these movements--pretend you're in the ring, chasing down, or avoiding your opponent!

Reach out to Tommy and the other Trainers in the FightCamp Community with any questions on these drills or other boxing movements. If you’re not sure where to start in your fitness journey, check out our boxing and kickboxing workouts from FightCamp!