THREE (3) Boxing Footwork Drills With Flo Master

THREE (3) Boxing Footwork Drills With Flo Master

Boxing footwork is key for developing technique. Here are 3 footwork drills from FightCamp trainer Flo Master using a heavy bag and an agility trainer.

Published: July 26, 2021

Topics: Drills & Combos, Training

Author: Flo Master

Footwork drills are some of the most important boxing drills someone can do while training to become a better fighter. 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) footwork drills that you can practice to help you step into or away from a punch. These drills are appropriate for all levels.

What You Will Need:

Instructions:

  • Place the agility trainer 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 trainer that is around the base of your bag

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

  • Step out of the agility trainer 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 trainer that is placed around the base of your heavy bag

  • Step your lead foot into the agility trainer 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 trainer

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

  • Repeat for 3 minutes

Drill #3: Pendulum Step + Uppercuts

  • Stand in the agility trainer, 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 trainer. 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.

For more great boxing tips, training, and workouts, check out our YouTube channel and our blog.

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FightCamp Trainer Flo Master

Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.

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