Being a good boxer is about more than just punching and slipping. In order to maximize your boxing skills and technique, you need to be able to move about the ring, just as a dancer glides through a ballroom. Agility, mobility, and quickness are key elements of good ring presence.
A great way to improve your ring movement is to upgrade your lateral coordination and agility. One of the best bodyweight and cardio exercises that you can perform for lateral agility is Skaters. Here’s how to perform them properly.
Start off in an athletic stance with your feet shoulder-width apart, on the balls of your feet, with a slight flex in your knees
Begin by pushing off of your left foot as you laterally hop 18-24 inches onto your right foot
Land on only your right foot in an athletic stance
Your left foot will naturally swing back behind your right leg slightly
Make sure you land with a flexed right knee
From here, control your momentum, pause, then laterally hop back onto your left foot
Again, land softly and athletically on just your left foot
Continue laterally jumping side-to-side for the remainder of the set
Pro Tip: The goal is to explode laterally while still landing softly and with control. Your chest should remain forward the entire time. As you master the movement, you can pump your arms slightly, like a figure skater, to increase your lateral power and to help maintain balance.
Movement Key Points
Here are some key things to focus on when performing Skaters:
Balance on one leg
Movement is performed completely on one leg at a time
Slightly bend standing leg
While pushing off and landing, you should always have a flexed knee
Be sure to stay in control
Explode off of each leg
With power, push off of your leg and use your arms for momentum
Deepen the squat
The deeper the squat, the deeper the burn, the more difficult the movement
Breathe in to jump to one side
Breathe out as you jump to the other side
Perform 3 - 6 sets
6 - 15 repetitions on each side
Rest for 30 - 45 seconds between sets
Perform 3 - 6 sets
Jump for 30 - 60 seconds
Rest for 45 - 60 seconds between sets
Movement For Success
Learning how to perform and incorporate Skaters consistently in your boxing training is crucial for developing your movement inside the ring and your workouts. You and your opponent will constantly be moving during a fight or practice round, and lateral movement is key. For maximum success inside and outside of the ring, you need to be able to explode from side-to-side with ease and fluidity.
Ready to start training? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.