Boxing footwork drills for beginners is an important part to learn tactical aspects and become a professional boxer. It’s role in other fighting games, such as karate, taekwondo, Muay Thai, and self-defense sports are also as important as in boxing. However, each of them essentially needs excellent footwork practice.
The level and method of footwork practice for each game is a bit different. For example, the footwork requirements of Brazilian Jiu-Jitsu are different from those of boxing. On the other hand, some self-defense exercises and sports, such as traditional Kung Fu and Krav Maga, consist different level of footwork drills. But, it’s just because of the needs of the game and the different playing conditions.
What is Footwork?
Remember, as we discussed in the above paragraphs, footwork is not limited to specific sport. You can almost find this word in many sports, such as football, tennis, badminton, all types of fighting sports, and even dance. Because the meaning of footwork is very simple. In any sport, we must use our feet to perform certain movements and quickly change paths.
The word footwork has a compound meaning, so it is especially used in sports to coordinate rapid movements and perform certain actions.
In order to further simplify the footwork, and its purpose, we can explain it in detail through the following definitions: –
Purpose of Footwork:
- The ability to move quickly.
- Change direction quickly.
- Coordinate complex steps and actions.
- Balance distribution of the body weight.
Footwork has a very good supporting effect in any sports, and it is a part that must be improved. For example, in karate, the player needs to move quickly with slight support. The intensity of the acceleration phase required is enormous. In this case, footwork will be an indispensable key role.
Similarly, in boxing, the legs need extra distance to offset and pivot. However, compared to karate, the concepts of offset and pivot are more important here.
It is worth noting that in each game, the size of the battle area has a great influence, requiring different types of footwork moves. Because, with the exception of professional and dedicated locations such as circular or octagonal, the game or battle area will not be the same. Nor can we think that our subject is final in such a combat field. Because, compared to the octagon that requires a lot of movement, the ring requires less footwork.
Boxing Footwork Patterns
Below are some well-known types of boxing footwork patterns that are especially useful for beginners. By including following patterns will make your footwork training more interesting and make you a master at using footwork technique.
- Basic Footwork: Basic footwork is the foundation of all boxing footwork. It includes movements such as stepping forward, backward and sideways. These actions are used to control distance, cut angle, and create openings.
- Lateral footwork: Lateral footwork involves moving side to side to avoid punches and create openings. This footwork is essential for boxers who want to be able to move efficiently in the ring.
- Spinning Footwork: Spinning gait is used to change direction quickly and create angles for punches. It involves turning on one foot while the other moves to a new position.
- Angle Footwork: Angle footwork involves moving towards your opponent at an angle, creating opportunities for punches while reducing the chance of getting hit.
Boxing Footwork Drills for Beginners
Footsteps Extending Drills
Footsteps extensioning is the most effective exercise because of its endurace in the game. You can practice it during the warm-up period or as part of your daily training.
First take a defensive posture based on your boxing posture. Start walking at least 5m. The way of walking should be to push the back feet away and move the front legs forward. In boxing, this movement is called the “progressive step.”
Then step on for 5m at the highest speed, make a cross, and return to the starting point in the opposite direction. It is not important to follow the same path here, you can do it horizontally. However, please note that in order to strengthen the strengthening work, you can lower the center of gravity by bending your knees.
Footwork Drills With Punching Bag
The most useful feature of the punching bag is that it provides a fixed target. Because, during your training, the bag will not move a few yards like an opponent on a boxing ring. Another advantage of a fixed hitting zone is that it allows us enough time to practice the pivot, offset and balance required for excellent boxing skills.
Use a punching bag to easily perform footwork pivot and offset training. Whether you are practicing boxing, taekwondo or other similar fighting training, you must center your forefoot after each training.
First try to practice rotating 45 degrees left and right at the same time, and then practice 90 degrees on both sides. There are no strict rules, on the contrary, you can perform pivot operations before the sequence. Because, the first time you may not be able to maintain balance and reach the target mark.
For a beginner these are the simple rules to specialize enough their pivot and offset using punching bag.
Footwork Drills With Shadow Boxing
Shadow boxing itself is a good practice for boxing beginners, but in order to improve your footwork, its practice is the best. To use Shadowboxing to improve footwork, you must add a theme to each practice sequence to accurately locate the goal you want to achieve from the exercise.
The theme here is very interesting to me, and I think the footwork that suits you best: keep moving. The idea behind the theme is to keep moving and minimize static movement as much as possible. The direction of movement is irrelevant here. You can move sideways or forward whatever that suits you better. You just need to walk around after each sequence and then change your position.
My next favorite theme is to fix the forefoot on the ground. At this time, your back foot will only move. This action will force you to turn your front foot as the center, and will also force you to change the typing angle.
Remember! Practice is the key to your perfection, and the only possible limitation of theme merging is your visualization.
Footwork Drills With Weighted Vest
Many people try dumbbell weights to improve their footwork, which is incorrect and inappropriate. why? Because they are just tired, train their shoulders instead of their legs.
Therefore, using a weighted vest in footwork exercises to make yourself feel heavier is the best option. It will make you heavier, and the weight effect will bear the entire body and eventually affect your feet. The second advantage of a weight-bearing vest is that it will leave a sense of lightness after taking it off, allowing quick movements afterwards.
You need to wear a 5, 10, or 15 kg weight vest for shadow boxing training and walk as much as possible to increase the weight bearing capacity of your feet. The duration of the session must be equal, such as 30 seconds or 1 minute, with a break after each session. This exercise will enhance your sports endurance.
For beginners who cannot practice this exercise continuously. The next option is to exercise through alternating rounds of weighted and unweighted shadow boxing. This is not only easy, but it will give them an additional coordinated training parameter.
Footwork Drills With Resistance and Chasing Steps
The combination of these two exercises is not limited to one person. For this, you need a training coach or partner. In this method, you can use a belt or elastic band around your pelvis, and your opponent will stop every movement of you.
Start moving forward and your partner will hold the belt from the back. Keep going for about 5m, your partner will stop you from moving. When the marked distance is crossed and completed, perform a free sequence and your partner will take the same action to prevent you from remaining stable.
Then practice the same method, but the opposite. Your partner must pass by you and come to the front. So, this time resistance will be on the other side. After that, perform the same exercises in all possible directions.
Boxing Footwork Drills with Tape
Tape drills are classic boxing footwork exercises that will help you develop speed and agility. To do this exercise, use tape to lay out various shapes on the ground. Then, practice moving in and out of each movement with quick, precise movements. You can change your foot shape to make your workouts more challenging.
- Boxing Footwork Drills with Ladder:
The ladder drill is a classic footwork exercise that can help improve your coordination and pace. All you need is a roll of tape and a flat surface to lay it on. Simply tape to create a ladder pattern on the ground, then run across the ladder as quickly and efficiently as possible. You can start with a basic ladder pattern and gradually progress to more complex patterns as you progress.
- Tape Cone Drills:
Tapered belt drills are another effective way to improve your footwork. Use tape to mark a series of cones on the ground and practice getting in and out of each cone with quick, precise movements. You can also use this exercise to practice changing direction quickly.
- Tape Hurdle Drills:
Using tape for hurdle training can help you improve your footwork and jumping ability. To do this exercise, tape out a series of obstacles on the ground. Then, practice jumping over each obstacle with quick, precise movements. You can vary the height and distance of obstacles to keep your training challenging.
- Tape Circle Drills:
Drilling in circles is a great way to improve your footwork and spin. To do this exercise, mark a circle on the ground with tape. Then, practice moving around the circle in quick, precise movements while pivoting with the forefoot. You can also practice quick changes of direction and using different foot shapes.
Jump Rope Workout
Practicing skipping rope is an easy way for many boxers. To obtain and maintain a certain rhythm of hands and feet close together, skipping rope is the best tool for this purpose. But when you want to maintain a certain speed during exercise, ropes are more efficient.
By exercising skipping rope, you can adjust yourself to get more dynamic support. Especially, when you transfer your weight from one leg to the other during exercise, especially in the actual game afterwards, this is very useful for your stability.
The concept behind skipping exercise is more important than the method of practicing for boxing. After this, you will be able to adopt the method you prefer according to your preferences and eventually surpass your footwork skills. So, following are some jump rope workout methods with its concept which will help you a lot.
Quick Feet Exercise – For Speed And Agililty
Jump Rope With Feet Close Together:
The common method you may have noticed is to jump rope with both feet and touch the ground at the same time. In this method with each jump, both feet touch the ground at the same time. Therefore, your weight is evenly distributed on your legs.
Jump With Spare Foot:
In this method, you can use one foot to jump from the ground and land with the spare foot. In this case, each jump will change the foot and transfer the weight from one foot to the other. The goal of this method is to completely transfer your weight to the other foot.
Jump On One Foot:
Jump on one foot is mainly to strengthen the foot muscles and maintain weight balance. The exercise is effective. Choose one leg and skip the other side. Practice for a few minutes or counting sets, and then exercise the other leg similarly.
Jump With Guards:
This method is very useful in martial arts training. Bring a combat guard and keep the position while jumping. You can jump with your feet or alternately jump and land on the ground.
Rope Skipping On The Move:
This is a very useful rope skipping technique that can exercise your jumping endurance and balance your footwork support. It doesn’t matter where you start, you just need to start, move in all possible directions in the room, and then jump on one or both feet to practice your favorite movements.
Important Tips: –
If you are doing skipping exercise for the first time, please make sure that you exercise for the shortest amount of time. Each jump should be 5 or 10 steps, at least warm up before starting exercise.
Improving footwork moves is an essential and useful element in fighting sports such as boxing, karate and other traditional fighting disciplines. Excellent footwork skills enable you to move faster and more balanced. Faster movement means you will strike more and will get fewer hits in your game.
Currently there are numerous footwork workouts, but, as a novice the above “boxing footwork drills for Beginners” are enough to improve your skills. It’s consistent practice can improve the quality of your grip, balance and speed for your beginner level of boxing in the ring.
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