Footwork Programme

What stages might a boxer work through to develop their footwork skills?

Here is a basic outline to get started:

Basics: Stance and Changing Stance

• Orthodox

• Southpaw

• Square-on Stance

• Side-on Stance

Stage 1: Half-Steps

• Lead Leg Forward

• Lead Leg Backward

• Lead Leg Left

• Lead Leg Right

• Rear Leg Forward

• Rear Leg Backward

• Rear Leg Left

• Rear Leg Right

Stage 2: Full Steps

• Stepping Forward

• Stepping Backward

• Stepping Left

• Stepping Right

• Pivoting Clockwise

• Pivoting Anticlockwise

Stage 3: Skipping

• Skipping Forward

• Skipping Backward

• Skipping Left

• Skipping Right

Stage 4: Switching

• Switching on the Spot

• Switching by Stepping Forward

• Switching by Stepping Backward

• Switching by Stepping Left

• Switching by Stepping Right

Stage 5: Footwork Combinations

• Half-step + Half-step

• Half-step + Full step

• Half-step + Skip

• Half-step + Switch

• Full step + Half-step

• Full step + Full-step

• Full step + Skip

• Full step + Switch

• Skip + Half-step

• Skip + Full step

• Skip + Skip

• Skip + Switch

• Switch + Half-step

• Switch + Full step

• Switch + Skip

• Switch + Switch

• Continue with longer combinations.

Stage 6: Layer Defences

• Half-step + Lead Catch

• Half-step + Rear Catch

• Half-step + Lead Block

• Half-step + Rear Block

• Half-step + Lead Elbow

• Half-step + Rear Elbow

• Half-step + Lead Slip

• Half-step + Rear Slip

• Half-step + Lead Roll

• Half-step + Rear Roll

• Half-step + Pull

• Half-step + Duck

• Half-step + Shoulder Roll

• Continue with other footwork techniques.

Stage 7: Layer Attacks

• Half-step + Lead Catch

• Half-step + Jab

• Half-step + Cross

• Half-step + Lead Hook

• Half-step + Rear Hook

• Half-step + Lead Uppercut

• Half-step + Rear Uppercut

• Half-step + Lead Overhand

• Half-step + Rear Overhand

• Continue with other footwork and attacking techniques.

Stage 8: Boxing Ring

• Circling clockwise.

• Circling anticlockwise.

• Approaching the centre.

• Retreating to the ropes.

• Retreating to a corner.

• Escaping the ropes.

• Escaping a corner.

• Continue with layered defences and attacks, as well as with boxing rings of different sizes.

All the exercises above are essentially solo training exercises. A partnered version of the programme may include conditional sparring drills. For example, one boxer (or both) may spar using only half-steps, or move only in one direction, or remain in one stance, etc.

The aim of the programme would be to develop boxers who can defend and attack while moving in any direction within the ring.

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