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*Backward Stepping: While running begin in forward stepping position. While maintaining your direction without zig-zagging too much simply spin 360 degrees in one direction a total of 8 times… Immediately reverse the motion spinning/turning the opposite direction – 360 degrees each “spin” – a total of 8 times in a row. Once you have one stance down while going backwards, mix up the footwork so that you are in opposite stance.Circles Drills: This drill is simple and will help develop lateral / circular footwork. 2: allow hands to hang freely about waist level and allowing them to swing left/right while criss-crossing your feet. At the conclusion of spinning both directions “puch-out” while running forward for a determined distance.Spinning: This is a classic drill that is sure to develop balance, sense of direction as well the ability to re-establish yourself on the task at hand; the fight! To perform the spinning-drill while running get into tight-guard, hand high.Mix it Up. At this point you should be pretty much dizzy. The back foot will lead
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the motion followed by the front foot.Footwork drills in boxing will certainily make your movements more versatile while working in the ring. Backwards running is great for many reasons.Forward stepping: While running, slow down into your stance. If in traditional stance switch to “southpaw” / vice-versa. Although every fighter that is involved in a “stand-up” fighting sport understands the value of having strong legs and a basic fitness foundation through running, many of the newer competitors are not quite sure what type of running to do. At the 9th step, side-step clockwise in circular motion 8 steps. Repeat movements. Mix it up! keep the body guessing by changing directions and footwork. Circle drills really develop the ability to quickly transition left to right and in either a lateral (side to side) or circular motion. Have fun and try to not be predictable. Immediately step out to the left with the left foot, following the motion with the right foot, however, this time brining it to the rear/behind the left foot. At the 8th step, immediately reverse directions this time moving a total of 7 steps. One major note to keep in mind is to maintain the same distance between the feet at all times; meaning, the feet should not touch together or be too far apart.
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Make sure that in all motions the front foot moves first followed by the back foot. To preform this drill while moving laterally (to the left in this description) simply cross the right-leg in in front of the right leg. Below are a few drills that will encourage positive development of footwork that will transfer directly to the ring. Simply maintain your stance while moving forward for a distance determined by you. The antagonist muscles (visit google for description) are also well developed which encourages balance of muscle strength and endurance throughout the legs.**Side Stepping: Pretty much self explained! This is a basic side-stepping drill that you can transition to from any of the stances we will cover here. Immediately following spinning clockwise 8 times and counter-clockwise 8 times maintain the same direction you are running before starting the spins. While spinning maintain tight guard and try to move forward in a straight motion without falling all over the place. Starting clockwise, side step in a circular-direction a total of ten times making a large circle. Since you cannot see where you are going, It builds awareness to the environment as well as awareness of foot-placement. Turn around into stance and begin “backward stepping”. Criss Crossing: This is a classic footwork drill seen in many sports outside of combat-arts such as American football, soccer, track and field and of course boxing and Muay Thai to name a few. This exercise simulates getting BLASTED with a punch that throws of balance and sense of direction, however, we will maintain our composer and attack in the direction of our simulated opponent.It is rumored that Muhammad Ali used to spend a fair amount of time running backwards while doing his daily roadwork. Once you are comfortable at going backwards with both stances…switch back and forth between both stances in a varied rhythm. If you are right handed the left foot should be forward, right foot to the rear. If your stance while standing still is about 18 inches wide between your feet, or shoulder width, then this distance should be maintained throughout the movement. A couple ways to perform criss-crossing of the legs: 1: keep both hands high in tight-guard throughout the exercise. Roadwork Training footwork drills for boxing and Mauy Thai will certainly add more “pep to your step” and make you more versatile in your overall movements and positioning during competition in your combat sport.
Depending on the style of fighter you are, you will want to maintain good foot position while keeping hands up in tight guard. Perform all of the noted footwork drills in varied rhythm and fashion. Continue all the way to 1 quick step left & right, then starting the movement 2 steps to the left and right, work your way up to 3, 4, 5, 6 steps and so on in each direction until you get back to ten. For extra challenge, add sprints forward and backwards between footwork drills. Running backwards is challenging, fun, and as far as applicable to the fight game, backwards running helps develop the ability to easily shift from a forward motion to a back-peddling motion for evasion purposes or to suck your opponent in by changing to a forward attack immediately after moving back a few steps. At the 10th step, immediately repeat the exercise to the opposite direction (counter-clockwise) however this time stepping only 9 times. Of all the stepping / footwork drills for boxing this is probably the most common drill I have seen
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