10-Minute Footwork Drill

Goal: move in all directions while maintaining boxing stance and balance.

1) Basic advance and retreat (3 min)

• From stance: step forward with the lead foot, follow with the rear foot. Then reverse.
• Key: never cross your feet. Never bring feet together. Maintain stance width.
• 1 min forward/back, 1 min left, 1 min right.

2) Pivot drill (3 min)

• Plant the lead foot, pivot 90 degrees off the rear foot. This is how you create angles.
• Pivot left 10 reps, pivot right 10 reps.

3) Diamond drill (2 min)

• Move in a diamond pattern: forward, right, backward, left. Stay in stance the whole time. 4 reps each direction.

4) Footwork + jab (2 min)

• Advance with a jab. Retreat with a jab. Lateral movement with a jab. Combine footwork with the basic punch.