Are you looking to get faster so that you can move around easier in the ring? Do you feel that you’re moving too slow? Then one of the things you should probably work on and improve is your footwork. Footwork is a key component to most major sports, like football and basketball. They have their own unique purposes in said sports. For boxing, footwork is key so that you can move around the ring at a higher rate of speed. In boxing, speed trumps power, so you will need to be light and quick on your feet.
It’s like the legendary Muhammad Ali said, “Float like a butterfly, sting like a bee.”
The “floating” part is where the footwork comes in. Read on to learn more. Keep in mind, I am a beginner with a passion for the sport, and I am still learning a lot! But here is what I know and what I learned in my experience while training.
Drills to Practice
According to the Fight Camp blog, there many different kinds of drills and exercises you can do that will focus on improving your footwork. Boxing Footwork Drills For Beginners
- JUMP ROPE
- BOX JUMPS
- AGILITY LADDER
JUMP ROPE: Jumping rope is one of the best exercises you can do to improve your footwork, as well as your stamina. A lot of times when I go to the gym or when I go to Title Boxing, there will be guys jumping rope. For a long time I used to think that jumping rope was a kids’ activity. But I was wrong.
Jumping rope is a favorite with boxers because it helps them stay light and quick on their feet. If you want to challenge yourself on the jump rope, you can go faster, you can try crisscrossing your arms, jump roping backwards, or do high knees.
CRISSCROSS: I’ve seen this exercise done a lot with a jump rope. However, I am not very good at it. The way you do it is you cross one arm over the other and then uncross back to the starting position. I believe this is easier said than done. But that’s just me.
BACKWARDS JUMP ROPE: This is basically the opposite of jumping with the rope moving in a forward motion. This time, reverse the rotation of the jump rope as you jump. I would personally recommend you do this in front of a mirror, as this exercise can be very difficult.
HIGH KNEES: This is intended to help your timing so that you can keep jumping rope without tripping. Bring your knees to waist or chest level like you would do normal high knees, with the added rotation of the jump rope.
BOX JUMPS: Box jumps are excellent for building immense power in your legs. I would do box jumps to help increase my vertical jump. Which, the exercise can be great for said purpose. The Fight Camp blog says it is intended to quote, “enhance strength and speed through explosive power in a rapid burst.” The way to do this exercise is to spread your legs to shoulder width, squat, and then jump on top of the plyo box. When you reach the peak of your jump, tuck your knees into your chest to get the maximum amount of height possible. Then jump back down and repeat for reps.
AGILITY LADDER: This is one of the best footwork exercises, hands down. There’s a lot of different drills you can do with an agility ladder to improve your footwork. Below are the different kinds of drills you can do with an agility ladder:
IN AND OUT: For this drill, face the ladder lengthwise. Place your right foot in the first square, then your left foot in the square. Then step your right foot out, followed by your left. Repeat for reps until you reach the end of the ladder. Watch this video to see the in and out in action. IN & OUT – AGILITY LADDER – FOOTWORK, QUICKNESS & SPEED TRAINING DRILL
ONE FOOT HOP: Pick a foot, any foot, and then hop in and out of the squares down the ladder. Once you reach the end, repeat the exercise with your other foot. Here is a video showing the drill in action: Agility Ladder: One Foot Regular Hop – (GetFitivity.com)
CROSSOVER: This drill can be a little complicated to put into words, so I’m going to provide this video to give you a visual on how it is done: Ladder Drills: The Crossover Step
No Equipment? No Problem!
The same blog from Fight Camp tells us that there are some other drills and exercises you can do if you lack equipment in your arsenal.
- SHADOWBOXING
- DANCE
SHADOWBOXING: Like I have talked about in previous blog posts on my site, shadowboxing is a great way to practice, or simulate would you could expect if you were looking an opponent in the eye. I have done shadowboxing many times during my sessions at Title Boxing, and I enjoy it a lot. Its purpose is to check your form and technique, so that you don’t accidentally injure yourself. Here is a video that covers the basics of shadowboxing. What is shadow boxing? Why every boxer does it.
DANCE: According to Muhammad Ali himself, he believes that “graceful motion” is an overlooked component of boxing that will be critical to improving your footwork. Which is why it is not that uncommon for boxers to take on different forms of dance (ballet, for example). As a result of dancing, it will make boxers more flexible and agile, therefore it will be easier for them to maneuver in the ring. You don’t want your opponent to punch your lights out, right? Then consider doing dance!
My Experience
In my experience training as a boxer, I have overlooked jumping rope. I know how effective it can be, but I haven’t taken the time to try it out on a regular basis. Same thing with the agility ladder. For the time being, I have been sticking to shadowboxing, and a few other footwork drills like high knees, foot fire, and punches with toe taps.
Since I’m still in a position where I want to get faster, I will add on the jump rope and agility ladder to my arsenal and share my experience with those in a future post.
Closing Words
Hopefully what you read today was helpful to you in learning how to work on your footwork as a boxer. Like I said in a previous post, boxing is really just a game of keep-away with your opponent, as you’re always in motion, and at high speed.
So, next time you train, jump some rope! Use an agility ladder! Jump on some plyo boxes! (I will do the same too) and we will become harder, better, faster, and stronger together! Let’s GO INTO BATTLE!