- Avoid being flat-footed; stay on the balls of your feet.
- Move with small steps, not big leaps.
- Keep your feet apart to maintain balance.
1. Basic Boxing Stance for Footwork
Before learning movement, ensure your stance is correct:
✅ Feet Shoulder-Width Apart – For balance and stability.
✅ Lead Foot Forward – Left foot forward for orthodox, right foot forward for southpaw.
✅ Knees Slightly Bent – Helps with quick movement.
✅ Weight on the Balls of Your Feet – Stay light and mobile, never flat-footed.
2. Movement Fundamentals
💡 “Move Your Feet Before Your Hands!” Always step before punching to maintain balance.
✅ Step-Drag Method (Basic Movement)
- Move your lead foot first, then your rear foot follows.
- Keep your stance the same width—don’t bring your feet too close.
✅ Lateral Movement (Side to Side)
- Step left: Left foot moves first, right foot follows.
- Step right: Right foot moves first, left foot follows.
- Always maintain your stance while moving.
✅ Pivoting (Angle Control)
- Rotate on the ball of your lead foot while turning your rear foot.
- Great for creating angles and avoiding attacks.
- Commonly used after throwing a punch to reposition.
✅ Backward & Forward Movement
- Step back to evade punches.
- Step forward while jabbing to pressure opponents.
3. Common Footwork Mistakes
❌ Crossing Your Feet – You’ll lose balance and get countered easily.
❌ Standing Too Square – Keep one foot forward for better movement.
❌ Being Flat-Footed – Slows you down and makes you an easy target.
❌ Overstepping – Small steps are better than big ones for staying balanced.
4. Footwork Drills to Improve Speed & Balance
🥊 Jump Rope – Builds endurance and lightness on feet.
🥊 Shadowboxing with Movement – Practice moving and pivoting while throwing punches.
🥊 Agility Ladder Drills – Improves foot speed and coordination.
🥊 Boxing Circle Drill – Move around an object while keeping your stance.
🥊 Mirror Drill – Watch yourself to correct mistakes in stance and movement.
5. Footwork in Defense & Offense
✔ Defensive Footwork
- Move back at an angle instead of straight back.
- Circle around your opponent instead of staying in front.
✔ Offensive Footwork
- Step forward when punching to generate power.
- Cut angles after throwing combinations to stay unpredictable.