Boxing, much like any sport requires practice, disciple, proper form, and quick on your feet reactions. Today we're going to talk about the foot work side of things! Good footwork is how boxers can get their punches to move properly—with force, power, speed, balance, and accuracy. And when you stand in a proper boxing stance, there are many subtle changes that immediately make it easier to find a stable fighting position and lengthen your throws.
One of the first rules of boxing if finding a good stance. Some tips to find yours:
The foot you place in front will change depending on whether you are right or left handed—in boxing terminology: Orthodox (right handed) or Southpaw (left handed). Right handed fighters should place their left foot in front, while left handed fighters should place their right foot in front. You'll always lead with the foot that is the opposite of your dominate hand.
Movements like stepping forward, backward, side to side, or even in a circular motion are all important and used to deflect, throw, and maintain stable punches. In your boxing stance, keep your lead foot slightly ahead of your back foot. The heel of your back foot should be raised, with your weight resting on your toes and the ball of your foot. As you throw a punch, your back foot should twist as though you're crushing a particularly nasty bug between your shoe. Rotating your foot is key to the throw of the punch and the source of your force.
When it comes to deflecting your opponent, speed and cardio come to play. A boxer must shuffle their feet either side-to-side in a motion that doesn't allow the feet to get too close to one another or touch. Another defense tactic is dipping at the knees to bob and weave.
Practicing these movements and incorporating HIT (High Intensity Intervals) workouts to develop fast twitch muscles are key to having quick feet! Learn more useful workouts in one of Level Red's sessions with our hands-on trainers! They'll teach you the ways and lead you into a sweat inducing workout!