Back

THREE (3) Boxing Footwork Drills With Flo Master

July 26, 2021

Footwork drills are some of the most important boxing drills someone can do while training to become a better fighter. A key part of footwork in boxing or kickboxing is taking a step before throwing a punch. The step is what gets you into fighting range and out of fighting range--or as I like to say, "get into fighting range to swell lips up and out of fighting range so your lips don’t get swelled up!" Fighters need to know how to do both of these techniques. In addition to getting you into or out of range, learning the proper step technique gives your punches power.

Here are three (3) footwork drills that you can practice to help you step into or away from a punch. These drills are appropriate for all levels.

What You Will Need:

Instructions:

Place the agility trainer around the base of your heavy bag. Be sure to smooth it down to avoid a tripping hazard.
You're going to practice each of these drills for three minutes.
Don’t worry about going fast until you feel comfortable. You move slowly before you can move quickly

Footwork Drills
(3 minutes each)

Drill #1: Step + Jab

Stand in your boxing stance with your lead foot just up against the back of the agility trainer that is around the base of your bag
Step your lead foot into the agility trainer as you throw your jab and it lands on the bag
Step out of the agility trainer as you return to your boxing stance
Repeat for 3 minutes

Drill #2: Step + Jab + Cross

Stand in your boxing stance with your lead foot just up against the back of the agility trainer that is placed around the base of your heavy bag
Step your lead foot into the agility trainer as you throw your jab and it lands on the bag
As you throw your cross, your rear foot comes up to the back edge of the agility trainer
Step out of the agility trainer as you return to your boxing stance
Repeat for 3 minutes

Drill #3: Pendulum Step + Uppercuts

Stand in the agility trainer, squared off to the bag
Throw a right uppercut to the heavy bag
Step so that as you move laterally, one foot replaces the other in the agility trainer. This is called a pendulum step.
Throw a left uppercut to the heavy bag
Repeat the pendulum step
Repeat for 3 minutes

These drills will enhance your ability to be quick and light on your feet. Many fighters think that punching is key, but is actually a balancing act between both punching and footwork that sets fighters apart from their competition.

For more great boxing tips, training, and workouts, check out our YouTube channel and our blog.

Boxing Footwork Drills For Defense and Sparring
Boxing Footwork Drills For Beginners
Boxing Movement and Footwork Training: Slip Rope Drill
Boxing Movement and Footwork Training: Tennis Ball Drill
How Do Boxers Train For a Fight?

The Author: Jerry Randolph (aka Flo Master) grew up in Gaithersburg, Maryland. Being bullied as a kid, he looked for ways to break away from that narrative and found his way to dancing. He didn’t become just any kind of dancer; he became a BBoy. He became Flo Master. Flo quickly rose to fame as a dancer, performing with superstars like Usher, Ciara, Jennifer Lopez, and Will Smith. Despite this success, he felt that something was missing from his life. He knew that he wasn’t able to defend himself. Flo turned to martial arts and boxing and knew that it was the missing piece to the puzzle. Training with Jeremy Horn, Anderson “The Spider” Silva, and Erik Paulson gave Flo the real confidence that he needed as a boy in Maryland. He took his passion for dance and his love for martial arts and began working in the group fitness industry. His guiding force is to give people what he wished someone had given him when he was coming up; encouragement and empowerment. Flo Master is a Founding FightCamp Coach, eternal entertainer, and father to his two kids, who just happen to be excellent dancers and martial artists. Flo Master is also USA Boxing Coach certified.

Back to Boxing Workouts & Drills