Beginner Footwork Basics Tutorial For Boxing & Kickboxing
Boxing footwork forms the basis for all training. Here FightCamp Trainer Aaron Swenson leads you
through 3 beginner footwork drills for kickboxing defense.
Published: May 23, 2022
Topics: Kickboxing, Training
Author: Aaron Swenson
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As in almost all sports, success starts from the ground up. Boxing and kickboxing are no different. In
order to truly get the most out of your training, you need to start with your footwork. Footwork
forms the foundation for boxing and kickboxing. It’s the basis for your punching and kicking power,
and proper footwork helps you in your defensive game.
In boxing and kickboxing, defense comes from head movement, blocking, and footwork. Today,
FightCamp Trainer Aaron Swenson goes through three (3) basic footwork drills that you can use to
hone your boxing defense.
3 Footwork Drills For Boxing & Kickboxing
Drill 1 | Boxer’s Bounce (30 seconds)
Start off in an athletic boxer’s stance with your feet shoulder-width apart on the balls of your
feet
From here, practice transferring your weight back and forth from foot to foot
o Keep your legs grounded
o Stay loose and relaxed, without tension
Add a slight bounce to your movement
o This should look like a slight hop forward, then a slight hop backward
Focus on springing on the balls of your feet
o This is the ideal athletic stance
o It’s easier to move around from this position and avoid punches and kicks
Continue this bounce for 30 seconds
Advanced Move: Feints
Add in feints to your boxer’s bounce
o Feint - a fake, slight movement, pretending to throw a punch or kick
Drill 2 | In And Out (30 seconds)
This drill is for helping you to move in and out of range of your target
When you move forward, your lead foot leads
When you move backward, your rear foot leads
Anytime one foot moves a certain distance, the other foot moves the exact same distance
with it
o This is crucial for being able to punch at all times and to be balanced
Practice stepping in and out of range for 30 seconds
Key Focus: Maintain an even distance body midline, and make sure you aren’t too sideways or
squared off.
Advanced Move: Punches
Once you get the hang of moving in and out, add punches with stepping
o As the foot hits, the punch hits
o Reality check: Your opponent will move, you need to be able to move to close the
gap and hit them
Drill 3 | Lateral Move (30 seconds)
This drill helps you learn how to move laterally around your target
When you move towards your rear side, your rear leg leads
When you move towards your lead side, your lead leg leads
Anytime one foot moves a certain distance, the other foot moves the exact same distance
o This is crucial for being able to punch at all times and to be balanced
Practice moving laterally around the bag for 30 seconds
Tip: When moving laterally, never cross your feet as you cannot punch from that position
All About That Groundwork
Simple and easy drills are the key when you are starting to learn boxing and kickboxing. Once you nail
the basics, you can start to transform your boxing and kickboxing training to execute more complex
and advanced boxing combinations and movements. The most important thing to remember is to
practice! Over time, these movements will become second nature, and you’ll be bouncing, shuffling,
and punching like a pro!
