Basic Boxing Footwork for Beginners


hi there I’m Mike Gales for everlasting
Nutrition. In this video I wanted to go over some basic boxing footwork for
beginners. You probably already know the footwork for the jab but we’re going
to do a quick little recap nonetheless. I will leave links in the
description below on how to throw all the basic punches in detail. Let’s
take a look at that footwork for the jab. If you’re not moving anywhere then
the basic footwork to throw a jab is going to be the rotation of your lead
hip. Just two little quick reminders. First don’t want your elbow
flare off to the side as that will cause you to lose power of your jab. Keep your elbow in and throw that jab in a straight line. Two, make sure that your
shoulder comes up high enough to protect your chin as you throw your jab. Moving on to the straight or the cross. Remember that it’s thrown in a straight line from your rear hand. To throw it hard, you’re going to have to raise up your
rear heel and push off the canvas with that rear foot. As you rotate your core
to transfer all of your weight into your shot. let’s move on to a quick recap on how to throw the hooks. Remember that throwing powerful hooks is all about the rotation of your body. There is actually little movement from your elbow or your shoulder. Once your arm is placed in the proper punching position for the lead hook, I always like to imagine myself squashing out a cigarette butt on
the ground, as I internally rotate my leg to deliver the shot. The more powerfully you can use your legs to rotate your core, then the more powerful your punch
is going to be. The same principle applies to the
footwork for the rear hook. Remember that you’re looking to use your feet to push off the canvas and quickly rotate your legs and accelerate your core. That will then have your arm flying through the air towards your opponent in an arc like motion. Again you’re going to want to use your footwork to cause a powerful rotation of
your core. That is going to equate into a much more powerful punch. You have your basic punches down and if you’re hitting the heavy bag or you have
someone standing running in front of you and you feel like a destroyer of worlds.
Yet in real life there’s a little problem. Pretty much no one is going to
stand right in front of you and let you hit them. So my friend you’re probably
going to need to get yourself from point A to point B. I know that sounds easy.
You think you could just walk over but it’s not as easy as it sounds. You need to be able to get there without getting hit and you need to be ready to
deliver your own shots the instant that you get there. The best way to do
that is to get yourself from point A to point B while remaining in your proper
boxing stance. That way you can be both offensively and defensively effective. From your boxing stance you’re going to lift your lead leg and propel yourself
forward by pushing off of the canvas using your rear foot. Once that lead foot
is firmly in place you’re going to bring in your rear leg to return yourself to
your normal boxing stance. By moving forward using this method, you’re
ensuring that your feet are never going to cross. Also that you remain on balance and
ready to attack or defend. If you’re moving backwards then you’re going to
want to reverse this process and move the rear foot first. Raise the rear
foot up and use your lead foot to push off the canvas and propel yourself
backward. If you’re going to move laterally from side to side then you’re
always first going to move the foot that’s to the outside. What I mean is
that, if you’re moving to your left then your left foot must move first. If
you’re moving to your right then your right foot will move first. This will once again ensure that your feet never cross. If your feet do cross then you’re going to have very little offense or defense. If you want to do a quick change of direction to change your angle, then you should use the boxing
pivot. I will leave a link to the boxing pivot in the description below.
To make a long story short, using this type of footwork will allow you to
advance or retreat from your target, while you maintain a proper boxing stance. That’s going to give you a biomechanical
advantage for both your offense and defensive maneuvers So now you can punch and you can move but can you punch and move at the same time? hmmmm let’s take a look at throwing a jab as you move. Being able to punch as you move
is drastically going to increase the range of your punches. For example, just throwing the jab without movement will give you a range of B. But by using proper footwork you could extend your range all the way to point A. As you lift your lead foot, continue to use that rear foot to push off the canvas and propel
yourself forward. The only difference this time is that
you will synchronize your jab be thrown in tandem with your lead foot. Notice
here that both my jab and my lead leg extend out together. You can double up
your jab to increase your range even further. Just keep in mind that you also
need to double up your steps to match your jabs as well. Notice here that I
take a step for each and every jab that I throw. The main thing that I
want you to notice is how much ground I can cover by simply doubling up my jab. I can pretty much get halfway across the ring. Now let’s take a look at the footwork for the cross. Most beginners have the bad habit of overreaching to
land their cross. That punch is going to have very little power. It’s also going to
leave the beginner vulnerable to counters as they’re going to be
off-balance. To throw the cross you have a couple of options here. One of
which is to throw the cross in a similar fashion to the way that you threw the
jab. You’re going to throw it in tandem with motions of your lead leg. As you use
your rear foot to push off of the canvas and drive both you and your punch
forward toward the target. This is quick and you’re also going to be covering enough distance to land the punch. the drawback to this option is that the cross is not as powerful as it could be. Option number two. I’m going to slow this down so that you can see the difference. I will step forward using my lead leg then I
slide my rear foot into position and assume my proper boxing stance. The instant my rear foot arrives, I plant it into the canvas. I use it to rotate my core and deliver a powerful cross. This is not going to be as quick as
option one because you’re not coming in throwing. You’re only throwing once
you’re in position but it’s the more powerful shot. Also probably the one that you’re going to use more often. That is because it’s a really useful shot when it’s thrown behind the jab. Let’s take a look at throwing hooks while moving forward. Many beginners try to lunge forward while
trying to throw their lead hook. Yet their lead leg is still airborne. Even if they land this shot it’s not going to be all that hard of a punch. Also beginners tend to reach forward as they throw their rear hook. They lift their rear foot up off of the canvas. That’s has the same effect. it’s not going to be a very hard punch. Instead what beginners should do, is use some basic footwork to get in proper position first. Then throw the lead hook. Beginners
may also find it easy to land their hooks if they step diagonally to the
outside to throw the punch. That will give them a better angle to land their shots. They also won’t have to step directly into their opponent’s punches.
Notice that I don’t step in a straight line. In fact it’s a diagonal step off to an angle and bam, lead hook. The same thing goes if I step to the other side BAM, rear hook. The main point to make note of is that you first want to step with your lead leg to cover the distance. Then bring in
your rear foot to return yourself to a proper boxing stance. Then you can
throw your powerful hook using your footwork to remain on balance in your
proper boxing stance. That will ensure that you keep a biomechanical advantage in
both offense and defense. We’re going to use the same footwork to throw a hook to
the body. You don’t want to walk in straight to your opponent’s punches or
smother your own hooks. Thus for beginner it might be easier to step diagonally to either side to get better leverage. Then Throw your hook to the
body. Now that you know some basic footwork, let’s see if you can move with
combinations. It’s all about using the individual footwork for each punch together to cover the distance from A to B. Then deliver your punches with
force when you get there. For example, jab as you simultaneously step with your lead leg. Jab again as you step bringing your rear leg to assume a proper boxing
stance. That way you can push off the canvas to rotate your core and BAM! Throw a hard cross. Notice now, how you can move forward as you throw punches. Also
notice how much distance in that ring you can cover by throwing combinations.
remember that you want to get from point A to point B. While maintaining a
proper boxing stance. You can use your jab to get you into position .Only
once you are within range, assume the proper boxing stance, So you can throw your power punches. That way you’re never going to be caught overreaching or overextending.
You’re always better off to use good footwork and take that extra step
if you need to. Its better than trying to over reach to land your shot. Once you have a basic idea, use your jab and then follow up with a cross. Maybe a double jab and a cross. A jab and a right hook. The jab and a left hook. Use your imagination. Start to string punches together as you move forward. As long as you remember to use proper footwork get you from point A to point B, while maintaining proper boxing
stance, you’re going to doing just fine. Finally you’re going to find tons of
footwork drills but the simplest and most effective for beginner will be a
simple box drill a box drill. Step forward, step laterally step,
backwards and then step laterally once more. Basically picture that there’s a
box on the floor and that you’re using your footwork to step on all four
corners of that box. It will have you moving in all four directions. Front and
back and from side to side. Before you know it, all of this Footwook will
become a second nature to you. This has This has been Mike Gales for Everlast Nutrition and if you like these videos and please click below to like and to Subscribe. As
we’re constantly posting a great tips and new ideas to get you into the
absolute greatest shape possible.

83 thoughts on “Basic Boxing Footwork for Beginners

  1. You would think that such a renowned boxing brand like everlast would have a more experienced and skillful person to demonstrate technique and form in their tutorials. Nothing against Mr Gales, but you can clearly see in his movements and timing that he himself is still at a beginners level. He tries, but anyone interested in accurate and proper technique should go to Fran Sands channel ("my boxing coach") an acutal boxing coach teaching at an actual boxing gym. Why bother watch a bodybuilder/nutritionist when you can have the real deal? Fran Sands is THE best and most knowledgeable out there, along with this other great guy from "precision striking" – I forget his name. The rest, and I hate to say it, only succeed in impressing the easily impressed.

  2. All of your tutorial videos my friend were very very good and useful!!You show everything in detail and helps me in my shadow boxing and techniques!.My respect…!

  3. another great video.. this is immensely helping me with by boxing bag routine.. just a request, audio is very low in almost all the videos. not sure why is that since I see you are doing professional production.

  4. Hey bro your video is great. I know that jump rope is a great excercise for the footwork. Would you make a video about jumping rope like a boxer, so I mean the standard jumping rope techniques that the boxer use for jumping a long time and other things like condition footwork and a lot☺.

  5. I've been watching your videos for beginners and they are very informative but my problem is when throwing punches I'm loosing my balance. What can I do to fix this problem.
    Thank you

  6. I've been training your basics for a week now. I can't train well because I got school. But I'm still getting it. 😀thank you!

  7. 03:13 – only in case of right handed folks. The southpaws have their left foot on the inside (behind). Great video though! 🙂

  8. I was forced to subscribe to this channel just after watching the first 40 seconds of the first video.. thats how good it is.. it's so simplified and the instructions r so clear n simple to understand that i haven't seen any channel do that this well… N that wasn't the case one with one video after i subscribed i watched a lot of them n i must say.. i was impressed… Keep up the good work. Very helpful videos.

  9. This guy moves like a beginner and punches stiffly, from the shoulder instead of the hips. Also look at his feet when stepping forward. He places his lead foot down in heel-toe motion – that is not how you step in boxing and will leave you flat-footed. Surprised Everlast attach their brand to this amateurish video

  10. you should not step forward with your heal.specially when you are jabing and punching you should step forward with your toe it is so akward.plz go and ask about it from great couch this i so matter.

  11. Amazing video brother! Im going to start doing boxing training and this video helped me with the basics 🙂 I appreciate it.

  12. when i step in for a hook i always lower myself a bit and lean the same direction so i can both dodge and give more power to my hooks

  13. Man, it is so nice to see someone who explain the proper way to move while throwing strikes. Most gyms just skip the footwork aspect.

  14. Thank you for a great instructional video on beginner boxing.
    I'm a beginner and footwork is not that easy for me yet. I do ok, but it's not as easy as folks think it is when you're working out with someone with mits. I really am enjoying boxing. It's the best exercise I've ever done. I've never sweated as much as I have in boxing. I'm going eventually I'll see inches and weight come off of me.

  15. 4:00 don't lower your hand before taking the jab. It gives free space, can be timed. Jab has to start at the position your hand is at without lowering.

  16. ever seen when ali poked fun at foreman for moving like a zombie, follow this advice if you want to be the zombie. footwork has moved on leaps and bounds people.

  17. Many mistakes…I will say just one wich is the most obv at 2:49 you are walking with your first foot like you have no fingers.That kinda of movment is slow and if you get shot your will get back even if the punsh touch your gloves.I mean its hilarious many of your guides have mistakes and the prob is that when u make mistakes in boxing your get beat specially a bigginer…If you are beginners guys just watch smth else or go to a boxing club that dude is giga random.He havent won even a nornal fight only some amateur ones like me but the diff is that i remember how to walk into the ring compare to him 😂😂😂

  18. Hey Mike, I love your videos that are helping me slowly get into boxing, especially the beginner series! I am been binge watching your youtube videos recently. Do you have any other social media platforms that we can follow you? (e.g Instagram twitter )

    Also more vids pls 😀 keep up the great work!

  19. Me: Lemme watch this video on footwork for beginners
    Mike Gales from Everlast Nutrition: Now you probably already know the footwork for the jab
    I think I'm in over my head here

  20. So.. i guess the concept of moving while throwing hooks goes the same for uppercuts to the head? First move into position then strike the uppercut?

    Thank you. Great video !!! Liked !

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