Learn the different training methods and techniques of professional boxers to help you get your feet up for good movement in the ring. In boxing, there is the term footwork, which literally means “stop work”. Today we will introduce you to the secrets of professionals about footwork in boxing, as well as define the differences between Russian and American schools in this matter. It should be said right away that it is difficult to imagine a modern side without competent movement in the ring, which depends on the athlete's footwork.
Despite the importance of the legs in boxing, the technique of moving around the ring appeared relatively recently. This was first spoken about in England in the nineteenth century. This element of boxing is as difficult as it is important. The main problem in mastering it is the need to maintain stability and at the same time look for a comfortable position for attack and defense.
The American Boxing School is of the opinion that all movements of an athlete in the ring should be as economical as possible. The boxer must thoroughly verify each movement and move as much as is necessary in each specific situation. American trainers especially emphasize that the boxer is not required to perform jumps and jumps.
Domestic mentors have been focusing on the shuttle for several generations. Many of our boxers actively use bounce and shuttle, which leads to a large amount of energy consumption. Athletes from the United States seem to be much more practical from this point of view.
Requirements for the movement of a boxer in the ring
Let's find out the professionals' secrets about North American high school boxing footwork. Among the basic principles of movement of an athlete in the ring, it is worth highlighting:
- To maintain balance, one rule must be adhered to - a vertical line drawn from the center of gravity must always be in the support area. In addition, the head should not go beyond the level of the socks.
- Do not use long steps - at this moment the body weight is transferred to the other leg and it can be very easy to lose balance. Move around the ring only with small steps.
- The movements of the legs and arms must be coordinated - an experienced boxer works with the upper and lower limbs automatically. For novice fighters, their legs often lag behind their hands during the strike.
If you have visited the boxing section, you may have noticed the requirement made by the coaches - always keep your hands in a certain position during the fight. Boxers from America take liberties and change the position of their arms during movement. If you adhere to the strategy of domestic trainers, then you will get tired faster, because you need to constantly concentrate on maintaining the position of the upper limbs.
Shuffle movement technique
The basic technique of moving around the ring used by North American athletes is called "Shuffle". It is based on the movements of fencers, and the essence of the system is reduced to the following postulates:
- The athlete is in a straight stance (we consider the left-sided).
- The foot of the left leg does not come off the ground and slides 5-6 centimeters. Note that when the left leg moves, the foot completely touches the ground, and the right one rests only on the toes.
- After that, the right leg enters the movement, moving a similar distance.
- During the movement, the knee joints should be relaxed.
- If it is necessary to move back, then similar movements are performed, but the right leg comes into operation first.
You must remember that a good boxer must be able to move correctly not only forward but also backward. The famous boxer Jin Tunney, in preparation for the most important fights of his career, ran five to seven kilometers daily with his back forward. During the fight with Jack Dempsey, Tunney quickly dodged powerful attacks from his opponent and, thanks to his ability to retreat, was able to take the boxing throne.
The Shuffle technique is old and after the appearance of such famous fighters as Mohammed Ali, and even earlier Ray Robinson, the nature of the movement of athletes has changed significantly. Quite quickly, many boxers began to copy the manner of fighting Muhammad Ali. However, even today Shuffle is not forgotten and is used by athletes. This movement technique is perfect for a sturdy, but not fast fighter.
Left-right movement
It is equally important to move correctly to the sides. This will save you strength and possibly win the battle as a result. One of the legendary fighters worth paying attention to was Willie Pepe. He often managed to win without even striking a single blow to his opponent. As he moved around the ring, Pepe was truly elusive. If you look closely at the fights of Oscar de La Hoya, you can see the similarity in the manner of movement of these athletes. In his interviews, Oscar has repeatedly admitted that he carefully studied Pepe's footwork.
While in a straight stance, the athlete must monitor the location of the center of gravity (strictly under the body). If necessary, a sub-step is performed with the left (right) leg, after which the body is immediately tilted towards the direction of movement. As you can see, protection in this situation is successfully combined with footwork; today we are revealing the secrets of professionals in boxing.
Be sure to watch some of Pepe's fighting videos to appreciate his sense of distance and leg movement. At first, it may seem that the athlete is very actively moving around the ring, but with a detailed analysis, you understand that he does not perform any unnecessary movements. If you are already familiar with the basics of boxing and have fast legs, then Willy Pepe's technique is perfect for you.
Low stance movement
African American fighters love to use a low stance called a crouch. Unlike the stand, most often used by domestic boxers, the legs in this case are wider. To be able to deliver a powerful punch while providing maximum stability, the athlete often rests on two feet at once.
For protection in such a situation, stands and body movements are actively used. If we talk about the coordination of such boxers, then it resembles basketball players. I would like to cite Pernell Whitaker as an example. He may not be as familiar to domestic boxing fans as he deserves, but in America he is considered one of the greatest defense masters.
Whitaker constantly improvises in the ring and never uses the shuttle. When moving to the left, the fighter uses the leg of the same name as a pivot and quickly turns on it to avoid the opponent's blow. This method of movement is actively used by American boxers, and it is practically impossible to find it among domestic athletes. Most often, our boxers use offset steps to the side. If you have excellent coordination and flexibility, then this technique will be useful to you.
How to Improve Boxing Footwork - Exercise
I would like to introduce you to a few professional secrets about footwork in boxing that will definitely be useful.
Exercise more often in rope workouts
If you rarely use this wonderful sports equipment in your classes, then it's time to change the situation. For a boxer, the jump rope should become one of the main exercises, because it allows you to increase impact power, muscular endurance, a sense of balance and hone your footwork.
This fact is due to the fact that the leg muscles are constantly contracting while working with this projectile. Moreover, this happens not only while moving around the ring, but also during the strike. Explosive leg strength is an important metric for a good boxer. In addition, this exercise will allow you to learn how to use your lower limbs as productively as possible.
Often, athletes do not use a rope in the classroom only for the reason that they exhaust themselves excessively. Start jumping rope and you will see the fatigue recede. However, for this it is necessary to master the breathing technique. As you increase your stamina, you will be able to strike many hits without getting tired. No other leg exercise can do this.
Today we are revealing to you many of the professional secrets of boxing footwork. One of them is the importance of coordinating the movement of the feet. It also has no equal to jumping rope. During the fight, you need to watch the cable and free up space with your feet. Agree that this cannot be achieved if you put your feet anywhere. Use a rope to make your feet fast.
Keep your spine straight
By and large, there are no professional secrets about footwork in boxing. It is enough to have minimal knowledge in the field of the physiology of the human body - the spinal column should always be straightened. This is the only way you can ensure maximum stability, and all your movements will be productive.
If the body is in an ideal position, then energy costs are sharply reduced. In addition, it is much easier to quickly redistribute weight between the lower limbs. As soon as the spinal column deviates from the vertical plane, the risks of falling immediately increase. Think of the spine as the axis of rotation, which it actually is.
Today we have already recalled Muhammad Ali and even recommended watching videos of his fights. If you notice that his spinal column is always straightened while moving around the ring. However, this does not mean that he should remain in this position throughout the fight.
Pernell Whitaker is a great example. If his feet are firmly on the ground, then the spinal column is actively shifting in different directions. You must understand the relationship between the position of the spine and movement in the ring. Study the recordings of the great boxers' fights and it will definitely help you achieve great results.
Relax your upper body
Many aspiring athletes do not understand why the upper and lower torso cannot move independently of each other. The muscles of the core take an active part in any powerful movement. It is impossible to strike, without footwork, or run a distance with hands down. If you have mastered the technique of moving the lower limbs, then as a result, the force of the blows will increase.
However, if the upper part of the body is enslaved, then the movement of the lower one will be limited. To move quickly, you need to relax your upper body. Every good fighter should remember that boxing is first of all a movement, and only then is the correct position.
For more information on footwork in boxing, see the following video:
