Boxing is  more like dancing than you might imagine, but don’t dance, prance or bounce around the ring. Utilize good footwork and don’t waste your precious energy with showboat shuffles.

Start by moving forward, stepping with the lead foot first; move back by stepping with the rear foot first

Move either side by stepping first with the foot on that side. Close the gap quickly as you step. Do not overstep or cross step. You can practice by keeping up with a swinging bag.

There are four directions you may go to: toward your opponent, back from your opponent, to the side you are mostly facing and to the side at your back. In each directions you have a lead foot which initiates the movement and open your stance. After the lead has taken a step, close the distance with your trailing foot and regain a shoulder width stance. Steps  are short in length and taken close to the surface of the floor – almost in a slide.

Quick changes in directions are  made by sweeping the rear foot in either direction and pivoting off the ball of you lead feet. Make sure the sweeping motion of the foot is held close to the floor surface.

Boxers never stand still. There should always  be some sort of motion going on between steps and punches to keep  you primed, pumped and ready for action. There’s  the long rhythm, which is a kind of mellow back and forth bouncing between the feet. The short rhythm is more aggressive side-to-side that involves moving the head and shoulders.

Practice the two rhythms until they become natural and fluid -like dancing- and incorporate them in you drills.

Getting  in together in front  the  mirror may take some time. Developing an inner beat is a personal thing, and combined with the stepping and punching can  be a little tricky. But keep at it. Good form goes hand in hand with technical proficiency. Getting it right will enhance your skills and looking sharp builds self-confidence.

Whether your rhythm  is long  or short, head should move a head-width with every move.

Footwork with the bag

As the bag swings away, step briskly after it leading with the front foot. As the bag swings back, step back leading with the the rear foot. Always keep a ready balanced position – even when you are on the move.
Do not overstep or cross step

Always step first with the lead foot in that direction. Sidestep to the right as the bag swings right and to the left as the bag swings left while maintaining the integrity of your stance.

Always pretend the bag as your opponent. As it swings toward you, step in the opposite direction and pivot off that foot to reposition yourself behind the bag.

When the bag swings back the other way, step back to your original position.

Effective stepping and pivoting enable a boxer to  avoid an opponent’s advance as well as set up new angles of attack.

When you are  throwing punches , it’s not easy to move like  this . Practice footwork so that it becomes second nature.

Resist the urge to bounce, hop or Ali shuffle with your steps. These excess movements waste energy that will be at premium in later rounds. Flashy footwork also makes you light on the canvas, removing solid support for your punches.

Keep your feet in contact with the floor at all times, even while stepping: think step and drag at all times

Your lead foot should be aimed between your opponent’s legs. Position yourself as you are standing on the rails of a train track facing each other. This alignment gives each fighter similar offensive and defensive opportunities: this removes your opponent’s rear hand’s offensive and defensive opportunities

When stepping in the direction you want, move the leading foot in that direction and then drag the trailing foot to instantly re-establish your ideal stance and guard.
Stepping outside means stepping laterally toward your left side (southpaw to the right).
To step inside step your right foot to the right side ( southpaw to the left)

Pivot

A pivot is pivoting on the ball of the lead foot to either direction then sweep/drag the rear foot around in the appropriate direction.

Centering

Centering is controlling the centre of the ring and keep your back off the ropes by pressuring your opponent out of the centre of the ring, making sure his back is always relatively close to the ropes. These drills will help you get back to the centre of the ring:

• Retreat and circle outside to return to the centre
• Retreat and circle inside to return to the centre
• Retreat, feint and circle outside back to the centre. To feint is to fake punches
• Retreat, feint and circle inside and then wheel outside. To wheel is to speedily change directions
• Retreat, feint and circle outside and wheel inside

Shifting

A shift is a footwork tactic that involves changing leads as you retreat or advance : you either step the rear foot to the lead foot or step the lead foot to the rear foot. The shift footwork helps you add more power to punches, particularly hooks and shovel hooks.

Shuffling: cutting off the ring, pressuring and cornering

Shuffling is an offensive footwork, a  side to side  stepping  used to follow you opponent who is caught on the ropes  or to cut off the ring while retaining a solid stance  so that you can fire with either hands .

Practice these drills and use only footwork to control and manipulate your opponent:

• Cutting off the ring: Start in the centre of the ring  and use footwork  to manoeuvre  your opponent against the ropes  or into a corner. Use side to side shuffling to control your opponent movement without punching.
• Pressuring on the ropes: Having your opponent’s back on the ropes , try to keep him contained using side to side shuffling. You can also practice with adding punches to your footwork in later stages. Whenever he attempts to wheel out fire hooks  against the direction of his movement. to keep him TRAPPED. Move laterally along the ring ropes  and keep your opponent pinned with hooks and try to change his directions at will.
• Cornering: Cornering is the act of getting your opponent trapped with his back  to the turnbuckle/ring corner . Use cutting of the ring and shuffling  footwork. Once your man is cornered  start firing heavy combinations  and use the shuffle  to keep him boxed whenever he tries to wheel out . This is normally the time you go for knock out or finish.

Clapper Drills

This drill will help build footwork reflexes and learn how to switch directions. Place or hand a target at the centre of the ring/ training area (bean bag or even a sheet of paper) at chin height. Stand approximately eight to ten feet away from the target.

1. Begin by circling clockwise. When you trainer claps switch to the opposite direction
2. When your trainer claps twice step forward and throw a jab at the target and shuffle out to change directions
3. When your trainer claps three times, shuffle in and throw jab/cross combination and then shuffle out to change directions
4. When your trainer claps four times, step in and fire a jab/cross and lead hook and then shuffle out to change directions

[ratings]