WHAT ‘The ability to move in all directions whilst still maintaining correct balance and boxing shape throughout’

WHY A boxer must be able to move forward, backward, laterally and from angles in order to employ the techniques and tactics required whilst boxing.  Indeed, a boxers “Pattern of Movement” and direction repertoire will both effect and determine the punches delivered and defences utilised.  

HOW

Coaching Points:

  • On the balls of the feet, push against the lead toes to move back and the rear toes to move forward
  • To move left, push off the rear foot, to move right push off the lead foot (reverse for southpaw)
  • Feet should move as a unit – same distance should be kept between the feet, maintaining the base, not crossing over or bringing the feet together
  • The following foot should cover the same distance as the leading foot i.e. moving forward, if the front foot slides 10cm forward, the rear foot immediately follows moving 10 cm
  • Short, smooth sliding movements should be used with minimal bounce

General Faults:

  • Losing the base by narrowing the stance, especially when moving back as the front foot moves towards the rear foot i.e. not moving the following foot the same distance as the leading foot
  • Losing the base by overextending the stance when moving forward (as above)
  • Allowing the feet to come together when moving to the left or right
  • Crossing the feet over when moving to the left or right, causing loss of balance
  • Flat footed, in particular the rear foot, hindering fluent movement
  • Moving with a heel to toe action, not keeping the weight on the balls of the feet

COACHING TIPS

One of the Golden Rules in Boxing is that “Punches follow the feet”.  Therefore, it is essential a boxer’s footwork is prioritised for beginners and consistently developed through the training process.  

The lead foot acts as the “Range Finder” i.e. the lead foot must be in the desired range before delivering the desired punch or attack.