Footwork obstacle courses can be made from anything, however, I find that small cones that are intended for sports training work well. There are a gazillion options for a course. They could be as simple as zig-zagging through a few cones in a straight line, to moving in, out, side-to-side, and pivoting through a cone maze of your imagining. Having a wide stance is inefficient in boxing as it hinders your ability to move quickly.
The leader then moves in any direction, and the partner follows while always maintaining the same distance apart. Jumping rope, or skipping, is an extremely effective exercise for building the fast twitch muscles in your calves that are essential for boxing. Unlike other leg exercises like squats, lunges, and calf raises, skipping simulates the fast, continuous bouncing movement in boxing.
Shadowboxing is a great footwork exercise as you can practice moving around in your stance without getting punched. Be conscious of your feet movement while shadowboxing and move as you would do when sparring or fighting.
Throw combinations while moving and use your quick feet to pursue an imaginary opponent, or try pivoting out of a tight spot and then countering, or moving in and out of range with each combination you throw. The drills consist of a combination of quick steps moving backwards, forwards, and side-to-side on the ladder that are designed to get the feet responding as fast as possible.
They improve the coordination and quickness of your feet which will transfer to slick footwork in the ring. You may not associate sprinting with boxing footwork training as the objective of boxing is to stand and fight and not flee. However, sprinting is a super effective method of increasing foot speed as the powerful thrusts off the ground when sprinting builds leg muscles quickly. The explosive bursts are not only good for your legs, as sprinting is one of the best exercises for your cardiovascular system.
Try setting up cones 25m apart. Set a timer to two minutes, sprint 25m, and then jog or walk back. Repeat until the time is up and record how many laps you managed. If you want evidence of your progress, chart the data on a line graph. Plyometric, or plyos, is a type of training that focuses on exerting maximum force in short bursts which is known to improve the reaction speed of the fast twitch muscle fibers.
These spurts of explosive energy are similar to that required in boxing and other martial arts as well as sprinting and other track and field sports. Plyometric exercises work wonders for increasing muscle functionality, leg strength, and flexibility. Quite simply, plyometric training could be the difference between an average boxer and a great boxer.
The following videos are widely available on the web and there are many other similar videos out there. I chose these simply to provide a starting point and because they obviously cover this articles topic. In this video, Rus Anbar — a boxing trainer and analyst — makes some good points.
The head should not be in front of the lead foot. If it is, then presumably you are either leaning too far forward and have too much weight on your front leg or perhaps you are standing too tall because your stance is too narrow. After all, if you bend your front leg too much, you will end up with too much of your weight leaning forward and your head over your front foot.
The back heel should be up, i. Regardless, resting that heel on the ground is a very common beginner mistake, especially when a boxer has tired legs, and can have dire consequences on the ability to throw right crosses and remain mobile.
First, he reminds us to keep our knees bent or slightly flexed. Even if the feet had some lateral distance between them, it would be too square for my taste. However, you should not allow your head to move too far forward, which is why Mr. Familton recommends leaning forward only approximately 5 five degrees. Regarding the position of the upper body, Mr. Familton explains that, as you pitch your body slightly forward, the chin should be down. This protects the most vulnerable part of your head the chin and changes the angle of your face so that any connecting blows we be better deflected.
Of course, your hands should be up and within proximity to your face so tuck your elbows in toward your hips, with your left hand just off your left shoulder and your right hand off of your chin. Familton also touches on the importance of having a good stance and the purpose of good footwork — the efficient and balanced transfer of weight. That being said, I have to warn that Mr.
Thus, once you understand how to transfer your weight, you should abandon this drill for one that does not telegraph your intentions. Maintaining a rhythm when moving will help you stay balanced and on the balls of your feet.