Become Fighter
Boxing footwork for beginners
Step-and-drag movement: forward, back and sideways without crossing your feet.
Boxing footwork is a small, quick step-and-drag. The foot closest to the direction you want to go moves first, and the other foot follows the same distance.
The aim is to keep your stance width the same before and after every step. Never cross your feet and never hop. Short, smooth steps keep you balanced and ready to punch.
Key points
- The foot nearest to the direction of travel steps first.
- The other foot follows immediately and restores your stance width.
- Push with the trailing foot instead of reaching with the lead one.
- Feet barely leave the floor. Slide, do not hop.
- Never cross the feet and never let them come together.
- Keep the guard up throughout.
Step by step
- Step forward. Push off the rear foot and step the lead foot forward a short distance. Drag the rear foot after it, back to your normal width.
- Step back. Push off the lead foot and step the rear foot back. Slide the lead foot after it to restore your stance.
- Step laterally toward the lead side. Step the lead foot sideways, then drag the rear foot the same distance. Your feet end up where they started, relative to each other.
- Step laterally toward the rear side. Step the rear foot sideways, then slide the lead foot after it. Keep the stance width unchanged.
- Link the steps. Move forward, back and sideways in a slow sequence. Pause after each step and check that your stance has not changed.
Common mistakes and how to fix them
- Crossing the feet. Always move the foot closest to the direction first, then the other. Feet should never pass each other.
- Hopping off the floor. Slide the feet just above the ground. You should be able to throw a punch the instant you stop.
- Feet coming together. Drag the trailing foot only until your original width is restored. Check the gap after every step.
- Reaching with the head and shoulders. Let the legs carry the body. Your head stays over your hips throughout.
Drill: Footwork rounds
4 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.
- Step forward and back in a line. Slow steps, stance width the same every time.
- Step side to side. Lead foot first when going toward the lead side, rear foot first the other way.
- Mix forward, back and sideways at random. Keep your hands up.
- Faster steps, still no hopping. Stop and check your stance every few moves.
Combinations that use it
- in-1-2: Step in, Jab, Cross
- mt-teep-in: Teep, Step in
- mt-in-knee: Step in, Straight knee
- wr-circle-sprawl: Circle out, Sprawl
- 1-2-out: Jab, Cross, Circle out
- mt-in-elbow: Step in, Lead elbow
Related techniques
Train it in the app
In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.
Coming soon to the App Store and Google Play.
More from The foundation
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.