THREE (3) Boxing Footwork Drills With Flo Master

Footwork drills are some of the most important boxing drills someone can do while training to become a better boxer. A key part of footwork in boxing or kickboxing is taking a step before throwing a punch. The step is what gets you into fighting range and out of fighting range--or as I like to say, "get into fighting range to swell lips up and out of fighting range so your lips don’t get swelled up!" Fighters need to know how to do both of these techniques. In addition to getting you into or out of range, learning the proper step technique gives your punches power.

Here are three (3) boxing footwork drills that you can practice to help you step into or away from a punch. These drills are appropriate for all boxer levels.

What You Will Need:

• Heavy bag

• Agility ladder

• Boxing hand wraps

• Boxing gloves

Instructions:

• Place the agility ladder around the base of your heavy bag. Be sure to smooth it down to avoid a tripping hazard.

• You're going to practice each of these drills for three minutes.

• Don’t worry about going fast until you feel comfortable. You move slowly before you can move quickly

Footwork Drills | 3 minutes each

Drill #1: Step + Jab

• Stand in your boxing stance with your lead foot just up against the back of the agility ladder that is around the base of your bag

• Step your lead foot into the agility ladder as you throw your jab and it lands on the bag

• Step out of the agility ladder as you return to your boxing stance

• Repeat for 3 minutes

Drill #2: Step + Jab + Cross

• Stand in your boxing stance with your lead foot just up against the back of the agility ladder that is placed around the base of your heavy bag

• Step your lead foot into the agility ladder as you throw your jab and it lands on the bag

• As you throw your cross, your rear foot comes up to the back edge of the agility ladder

• Step out of the agility ladder as you return to your boxing stance

• Repeat for 3 minutes

Drill #3: Pendulum Step + Uppercuts

• Stand in the agility ladder, squared off to the bag

• Throw a right uppercut to the heavy bag

• Step so that as you move laterally, one foot replaces the other in the agility ladder. This is called a pendulum step.

• Throw a left uppercut to the heavy bag

• Repeat the pendulum step

• Repeat for 3 minutes

These drills will enhance your ability to be quick and light on your feet. Many fighters think that punching is key, but is actually a balancing act between both punching and footwork that sets fighters apart from their competition.

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