YOU’RE NEVER too good to keep practicing footwork. Once you’ve got the basic stance, established the boxing base, the feet should flow from there – never crossing the legs, maintaining the space between the feet, pushing off the back leg to move forward, off the front to move back.
“The safest form of defence is the feet, pushing in, pushing out,” said St. Paul’s Boxing Academy trainer, Mike Bromby.
“We always learn the stance, the guard, the basic movements forward and back, then starting moving with the angles. Going forward we push off the back leg, going back we push off the lead leg, the front leg. The name of the game is [keeping] the base so at any time you can defend, attack, counter-attack. That’s all to do with the feet and the base."
Bromby suggests some sample drills: “We get them in front of the mirror. You can have a session where, the first round or two, they’re working without the punches, doing a bit of partner work, where they follow each other’s footsteps, the lead foot changing angles. It doesn’t always need to be punches coming at them."
“You’ve got to put a bit of fun in there, a bit of movement, tapping the lead arm, getting a bit of competition that way. We can bend the knees, transfer the weight, we’re not pointing with the toe, it’s slightly to a right angle. They can feel that balance then they can move on to the lead.”
YOU CAN TRY:
1. Spend one or two rounds before your workout moving forward, back and side to side WITHOUT throwing punches, maintaining your base.
2. Practise the same in front of a mirror.
3. Practise with a partner, free movement, trying to tap the other’s lead arm.
4. Practise with a partner, one moves, the other follows to maintain the same distance.
“Doing the lines is so important. When I first came to [trainer] Brendan [Ingle] he will tell you I didn’t know my left foot from my right hand,” says Kell Brook.
Ingle is well known for his unique and effective footwork techniques. The lines drawn on the gym floor provide the framework for the boxers to use when performing routines to perfect their foot movement. Brook credits his success to these basic footwork drills. “Before I was allowed near a bag or in the ring, I would have to do my lines,” he recalls. “I can’t remember how long it took, it seemed like forever, but once I got my balance I just progressed from there.”
Walk along a single line, placing one foot in front of the other. This will help you find your centre of gravity, meaning you will be more balanced no matter which stance you are using.
1. Place both feet on the line. The key is to find your centre of gravity so that you feel sturdy.
2. Moving forward, bring the back foot round and in front. Focus on your centre of gravity.
3. Bring the other foot around and in front. As you shift your weight, be aware of your centre of gravity.
Step across the lines, alternating between orthodox and southpaw positions. Practice across two parallel lines, moving both forward and backward to become accustomed to both stances.
1. Begin in the orthodox position, with your feet either side of the left-hand sideline.
2. Going forward bring the left foot inside the two lines, in front of the right foot, to switch stance.
3. Bring right foot over the right sideline to go southpaw, unexpected for an opponent.
Basic stance
A
When you’re first taught your footwork, you’re given a line on the floor to work from. You want to stay evenly balanced, keep your knees bent a bit and don’t stand too upright. Keep your toes slightly up, heels off the ground so you can get rotation into your punch.
B
As an amateur they used to tie our legs together now and again because we’d have our legs far apart but you don’t want them close together either because you’ll be off-balance and you’re too upright because you can’t bend your knees. Your feet should be just past shoulder-width apart.
C
Keep your shoulders nice and rounded to keep your hands up but stay nice and relaxed all the way through your body.
“The safest form of defence is the feet, pushing in, pushing out,” said St. Paul’s Boxing Academy trainer, Mike Bromby.
“We always learn the stance, the guard, the basic movements forward and back, then starting moving with the angles. Going forward we push off the back leg, going back we push off the lead leg, the front leg. The name of the game is [keeping] the base so at any time you can defend, attack, counter-attack. That’s all to do with the feet and the base."
Bromby suggests some sample drills: “We get them in front of the mirror. You can have a session where, the first round or two, they’re working without the punches, doing a bit of partner work, where they follow each other’s footsteps, the lead foot changing angles. It doesn’t always need to be punches coming at them."
“You’ve got to put a bit of fun in there, a bit of movement, tapping the lead arm, getting a bit of competition that way. We can bend the knees, transfer the weight, we’re not pointing with the toe, it’s slightly to a right angle. They can feel that balance then they can move on to the lead.”
YOU CAN TRY:
1. Spend one or two rounds before your workout moving forward, back and side to side WITHOUT throwing punches, maintaining your base.
2. Practise the same in front of a mirror.
3. Practise with a partner, free movement, trying to tap the other’s lead arm.
4. Practise with a partner, one moves, the other follows to maintain the same distance.
MOVING THE INGLE WAY
“Doing the lines is so important. When I first came to [trainer] Brendan [Ingle] he will tell you I didn’t know my left foot from my right hand,” says Kell Brook.
Ingle is well known for his unique and effective footwork techniques. The lines drawn on the gym floor provide the framework for the boxers to use when performing routines to perfect their foot movement. Brook credits his success to these basic footwork drills. “Before I was allowed near a bag or in the ring, I would have to do my lines,” he recalls. “I can’t remember how long it took, it seemed like forever, but once I got my balance I just progressed from there.”
Drill 1 – Line Balance
Walk along a single line, placing one foot in front of the other. This will help you find your centre of gravity, meaning you will be more balanced no matter which stance you are using.
Drill 2 – Line Step
Step across the lines, alternating between orthodox and southpaw positions. Practice across two parallel lines, moving both forward and backward to become accustomed to both stances.
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