Exercises That Improve Boxing Footwork

Boxing requires a high degree of aerobic and anaerobic fitness as well as muscular strength, endurance and power. To effectively use these attributes to attack, counter attack and defend during a bout, you will also need good footwork. Boxing footwork is a physical attribute called agility.

Jump Rope

You can improve your aerobic fitness and footwork simultaneously by performing jump rope exercises. Start with jumping with both feet before progressing to jogging on the spot. You can then try using an alternating heel-toe action which will challenge your agility further. To make your jump rope training more effective for developing your foot work you can perform two turns of the rope for each jump--called double unders--and also try crossing your arms each time you jump. Sprinting in place while lifting your knees as high as you can will also help improve your footwork.

Agility Ladder Training

Agility ladders are used in sports to improve footwork and are available from sporting goods stores. They are usually 30 feet long, 2 feet wide and are made up of 1-foot-long boxes into which you must place your feet while performing a variety of drills. In the simplest drill, you run the length of the ladder making sure that you only put your feet in each box once. The aim is to travel the length of the ladder as fast as you can. A more challenging drill, hop-scotch, requires you to alternate two-footed jumps with hopping as you travel the length of the ladder. Other drills include running sideways, crossing your feet, running backwards and other combinations, all of which will contribute to improving your footwork.

Hands-Free Sparring

Hands-free sparring is an effective way to improve your foot work is sparing without using your hands. With a sparring partner, work 3 minute rounds focusing on avoiding attacks by using footwork alone. The sparring partner must be instructed not to try and land full-power blows or injury may result. You job is to evade your opponent using quick direction changes, back pedaling and side steps within the confines of a boxing ring-sized space. To make this exercise more challenging, a smaller ring will give you less space to maneuver.

Tethered Reaction Drills

A variation on hands-free sparring, tethered reaction drills require a partner. Both participants are tethered together using either a specialist harness available in sporting good stores or by simply tucking the ends of a 5-foot length of thin, narrow material into their clothes. The idea is to alternate between attacking and defending and if you should lose your end of the tether, you lose the round. No contact is allowed and the focus should be on offensive and defensive footwork.

References

• "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
• "Boxing Fitness: A Guide to Get Fighting Fit";Ian Oliver;2007