Old tricks for footwork/balance

I have been in the boxing game a short whie and i took to the balance quiet well with a background in sport, specifically skateboarding, snowboarding and surfing.

Hats off to boxers thou, its not as easy as it looks at all.

What im finding is im in that place in my head where alot of the time my footwork is subconcience, but now and again im finding my balance off or not in a punching position, feet either too close or square on or side on too much.

my trainer always says imagine there is a block of wood between my feet, but i want to be able to move around without thinking

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Originally Posted by manchestermatt1986

I have been in the boxing game a short whie and i took to the balance quiet well with a background in sport, specifically skateboarding, snowboarding and surfing.

Hats off to boxers thou, its not as easy as it looks at all.

What im finding is im in that place in my head where alot of the time my footwork is subconcience, but now and again im finding my balance off or not in a punching position, feet either too close or square on or side on too much.

my trainer always says imagine there is a block of wood between my feet, but i want to be able to move around without thinking

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the only thing comes in my mind is to spin, so you get a bit dizzy, and then practice the moves, so your balance and coordination center got trained under pressure so to speak

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Originally Posted by manchestermatt1986

I have been in the boxing game a short whie and i took to the balance quiet well with a background in sport, specifically skateboarding, snowboarding and surfing.

Hats off to boxers thou, its not as easy as it looks at all.

What im finding is im in that place in my head where alot of the time my footwork is subconcience, but now and again im finding my balance off or not in a punching position, feet either too close or square on or side on too much.

my trainer always says imagine there is a block of wood between my feet, but i want to be able to move around without thinking

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It would be very rare for somebody to get their feet too close together, consistently. Getting them too far apart is, today, considered normal.
It just takes time and practice, to do it without thinking. You have to think about quite a lot, at first, and pay attention to your feet all the time. One thing to keep in mind: Your stance, the position you start from, is (or should be) the place at which your balance is best, you can move as fast and as powerfully as you are able. That is the position you want to maintain, or, if you have to shift, the position you want to return to as quickly as is possible.
So any movement you make with your feet should be done in such a way as to keep you as close as can be to your ideal.

you see all these videos on youtube with crosses on the floor etc and using things like cones etc. but does it all work? everything works i know but what works the best, sparring?

In order to do anything without thinking about it you will have practice the technique while thinking about it until it becomes instinct.

Footwork drills will help. Before you spar and even in between rounds of sparring visualize yourself doing things right technique wise and remember how it feels to do these things right when you are just doing drills.

First off you have shadow boxing to practice proper technique and then while doing any bag work.

Also, I know I always recommend people to YouTube but its a good place to look up boxing footwork drills. It will be much easier for both of us for you to just go there to look it up and you will likely understand it better.

Some ideas, http://www.youtube.com/watch?v=buWDuAmXzlU

Hi manchestermatt1986,
Re: "old tricks" for footwork and balance, shadow box with your eyes closed. At first, consciously stay within yourself and kinesthetically "feel" your balance and footwork. Once you've got "it" (and you'll know this through "feel" and when you no longer have to think about any details - i.e. everything just "flows"), transition to shadow boxing with your eyes closed against an imaginary opponent. Make it as real as possible in your mind's eye. Lastly, be sure you do both these exercises in a clear and relatively spacious area.

Take Care,
Lito

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Originally Posted by StrictlySP

Hi manchestermatt1986,
Re: "old tricks" for footwork and balance, shadow box with your eyes closed. At first, consciously stay within yourself and kinesthetically "feel" your balance and footwork. Once you've got "it" (and you'll know this through "feel" and when you no longer have to think about any details - i.e. everything just "flows"), transition to shadow boxing with your eyes closed against an imaginary opponent. Make it as real as possible in your mind's eye. Lastly, be sure you do both these exercises in a clear and relatively spacious area.

Take Care,
Lito

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Thankyou, ill do this tomorrow as soon as i finish work at 2.30pm. I have squash courts here so i will get in there and give it a whirl.

whats a good method to train keeping your rear front slightly out and away from the body to keep the proper stance, i find when i circle clockwise (backwards) or start moving in and out i end up side on rather than square on

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Originally Posted by manchestermatt1986

whats a good method to train keeping your rear front slightly out and away from the body to keep the proper stance, i find when i circle clockwise (backwards) or start moving in and out i end up side on rather than square on

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Not sure what you mean but if you mean your not square on with your opponent that is a good thing. If your side on you have used your footwork to create an angle to land a punch. Once again hard to explain without showing you.

Yes the footwork drills you find on YouTube are good. Start out simple tho. Forward, backward and side to side. Put a cross on the floor with tape, put your front foot in the middle and work your rear foot around the other ends of the tape (4 ends).

I think shadow boxing is under estimated. Shadow box with no punches, just footwork. Also light sparring.

http://www.youtube.com/watch?v=0tfDnj4Xwy0

http://www.youtube.com/watch?v=z7uLc4C7zN0

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Originally Posted by cambay411

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Originally Posted by manchestermatt1986

whats a good method to train keeping your rear front slightly out and away from the body to keep the proper stance, i find when i circle clockwise (backwards) or start moving in and out i end up side on rather than square on

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Not sure what you mean but if you mean your not square on with your opponent that is a good thing. If your side on you have used your footwork to create an angle to land a punch. Once again hard to explain without showing you.

Yes the footwork drills you find on YouTube are good. Start out simple tho. Forward, backward and side to side. Put a cross on the floor with tape, put your front foot in the middle and work your rear foot around the other ends of the tape (4 ends).

I think shadow boxing is under estimated. Shadow box with no punches, just footwork. Also light sparring.

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Thank you for the reply. Ill do the tape in the squash courts at the gym tomorrow. there are squash court lines on the floor and i follow them in my stance so moving round the box's, up and down the lines, pivoting on corners etc is this a good thing to be doing

when i say i end up side on, if you imagine looking down birds eye view to two orthodox stances, when i circle or move out and back in i find im nearly all side on, my right cross would be seen a mile away and id have to lose balance to land it or move my foot to throw and it would be seen anyway. I keep trying to keep my rear foot out in front of me but find im literally sideways

Balance, footwork and movement all good topics

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Originally Posted by manchestermatt1986

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Originally Posted by cambay411

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Originally Posted by manchestermatt1986

whats a good method to train keeping your rear front slightly out and away from the body to keep the proper stance, i find when i circle clockwise (backwards) or start moving in and out i end up side on rather than square on

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Not sure what you mean but if you mean your not square on with your opponent that is a good thing. If your side on you have used your footwork to create an angle to land a punch. Once again hard to explain without showing you.

Yes the footwork drills you find on YouTube are good. Start out simple tho. Forward, backward and side to side. Put a cross on the floor with tape, put your front foot in the middle and work your rear foot around the other ends of the tape (4 ends).

I think shadow boxing is under estimated. Shadow box with no punches, just footwork. Also light sparring.

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Thank you for the reply. Ill do the tape in the squash courts at the gym tomorrow. there are squash court lines on the floor and i follow them in my stance so moving round the box's, up and down the lines, pivoting on corners etc is this a good thing to be doing

when i say i end up side on, if you imagine looking down birds eye view to two orthodox stances, when i circle or move out and back in i find im nearly all side on, my right cross would be seen a mile away and id have to lose balance to land it or move my foot to throw and it would be seen anyway. I keep trying to keep my rear foot out in front of me but find im literally sideways

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Yes those are exercises you should always keep up on.

Also, set up some cones in a square formation and then one more cone in the middle (5 cones in all and it doesnt have to be cones as I use pop cans at home). Work your footwork all around them. Go around them and over them in between your legs. Do rounds with just footwork and rounds shadow boxing.

I cant be 100% exactly sure what you mean about your issue without actually seeing it. But it sounds like your having trouble staying on your opponents center line and keeping your opponent in your center line. When I say center line I mean in position to land a punch basically.

I recommend looking it up on yahoo or google so you can see pics and read more into it. Its hard to find info on tho so you will have to dig a little.

Anyway, a drill you can use to work on this...... Grab a partner square up on each other and dance. One takes the lead the other follows. No air punches or anything, just footwork. Work on staying on each others line.

http://www.sugarboxing.com/boxing-te...e-foundations/





Here is a link I found the other day when discussing the topic on another thread. Ive only skimmed over the page but the info looks pretty solid.

Ok, so i shadow boxed for about 20/25mins in 5/10 mins at a time amongst footwork along squash courts and skipping. It felt great, i kind of descended inside myself and found balance easy, i could feel my movements and how to tidy them. ended up doing some movements over and over until i could feel they were smooth/easier. even punches i was concentrating on twisting my knuckles right over at the last minute, i felt faster and smoother than i have before and the opponent i was making up in my head was slightly more reaslistic (slightly!!;D) BUT......

i kept realising i was dropping my chin right down to my chest and even hanging my body forward, (as if i was stairing at the floor infront of my feet)

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Originally Posted by manchestermatt1986

Ok, so i shadow boxed for about 20/25mins in 5/10 mins at a time amongst footwork along squash courts and skipping. It felt great, i kind of descended inside myself and found balance easy, i could feel my movements and how to tidy them. ended up doing some movements over and over until i could feel they were smooth/easier. even punches i was concentrating on twisting my knuckles right over at the last minute, i felt faster and smoother than i have before and the opponent i was making up in my head was slightly more reaslistic (slightly!!;D) BUT......

i kept realising i was dropping my chin right down to my chest and even hanging my body forward, (as if i was stairing at the floor infront of my feet)

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Sounds like you might be on the balls of your feet a little too much. Tho you do want to stay on the balls of your feet, you dont want to pick your heels off up off the ground. This will cause you to lean foward into your punches.

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Originally Posted by cambay411

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Originally Posted by manchestermatt1986

Ok, so i shadow boxed for about 20/25mins in 5/10 mins at a time amongst footwork along squash courts and skipping. It felt great, i kind of descended inside myself and found balance easy, i could feel my movements and how to tidy them. ended up doing some movements over and over until i could feel they were smooth/easier. even punches i was concentrating on twisting my knuckles right over at the last minute, i felt faster and smoother than i have before and the opponent i was making up in my head was slightly more reaslistic (slightly!!;D) BUT......

i kept realising i was dropping my chin right down to my chest and even hanging my body forward, (as if i was stairing at the floor infront of my feet)

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Sounds like you might be on the balls of your feet a little too much. Tho you do want to stay on the balls of your feet, you dont want to pick your heels off up off the ground. This will cause you to lean foward into your punches.

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Ah, thank you for that cause I do try to be 'up' on the balls of my feet, helps me glide but I think its a old habit from Thai boxing years ago. Keeping the rear heel 'up' is normal thou right, even when just in my stance? So my cross is ready?

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Originally Posted by manchestermatt1986

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Originally Posted by cambay411

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Originally Posted by manchestermatt1986

Ok, so i shadow boxed for about 20/25mins in 5/10 mins at a time amongst footwork along squash courts and skipping. It felt great, i kind of descended inside myself and found balance easy, i could feel my movements and how to tidy them. ended up doing some movements over and over until i could feel they were smooth/easier. even punches i was concentrating on twisting my knuckles right over at the last minute, i felt faster and smoother than i have before and the opponent i was making up in my head was slightly more reaslistic (slightly!!;D) BUT......

i kept realising i was dropping my chin right down to my chest and even hanging my body forward, (as if i was stairing at the floor infront of my feet)

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Sounds like you might be on the balls of your feet a little too much. Tho you do want to stay on the balls of your feet, you dont want to pick your heels off up off the ground. This will cause you to lean foward into your punches.

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Ah, thank you for that cause I do try to be 'up' on the balls of my feet, helps me glide but I think its a old habit from Thai boxing years ago. Keeping the rear heel 'up' is normal thou right, even when just in my stance? So my cross is ready?

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Good question, and I would say yes it is normal.

I dont think issue is in your stance. I think your going to far on the balls of your feet when your throwing punches (combinations on the heavy bag for example). Likely almost on your toes. Your not focusing enough on the turn of your hips and shoulders but putting to much focus on putting your weight into your punches maybe.

Your putting that umph into your punches but your momentum is bringing you forward and causing you to lean forward. And this all comes from being to far on the balls of your feet, or maybe I should say putting too much weight on the balls of your feet to where your basically on your toes.

Stand straight up right now, get into your stance and lean forward. You dont want that lean in your stance even when your throwing.

So if im doing this correctly, im finding that i can punch throu harder and further, knocking the opponent back with a cross. but even thou i am not leaning forward im still closer to the opponent overall?

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Originally Posted by manchestermatt1986

So if im doing this correctly, im finding that i can punch throu harder and further, knocking the opponent back with a cross. but even thou i am not leaning forward im still closer to the opponent overall?

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I dont know if you will get closer overall but it will allow you to hit angles and get in and out faster because you will have good balance. If you feel your in closer I would say this is why. Your forward, backward and lateral movement is likely more fluid and you are actually getting inside not leaning in.

Also, as far as the leaning issue, you could have been reaching to far with your punches. Regardless it sounds like your on the right track.

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Originally Posted by Scrap

Some ideas, http://www.youtube.com/watch?v=buWDuAmXzlU

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That ladder across the ring is really great, teaches to keep the feet up with the shoulders and visa versa and head movement off of feet placement. That is also forcing varying head levels during movement too. It all builds links between mind and muscle memories in movement forcing correct balance or you cant flow through.

Would a solid ladder make you learn quicker? ;D

Make the concentration levels go up ;D.

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Originally Posted by manchestermatt1986

I have been in the boxing game a short whie and i took to the balance quiet well with a background in sport, specifically skateboarding, snowboarding and surfing.

Hats off to boxers thou, its not as easy as it looks at all.

What im finding is im in that place in my head where alot of the time my footwork is subconcience, but now and again im finding my balance off or not in a punching position, feet either too close or square on or side on too much.

my trainer always says imagine there is a block of wood between my feet, but i want to be able to move around without thinking

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Dont let the heading fool you, theres a gem in here.(The drop knee bend, instead of the initiating step)

http://www.youtube.com/watch?v=vmI9Q1OmzJQ

Thankyou for all these vids, im watching them when i have a spare hour or two so i can mimick the movements and actually pay attention to what is being said.

Iv been sparring for the last few weeks now with the trainer, my confidence is growing and he says im very patient, maybe a little too patient and might have dig up my aggresion (which seems to only come out once iv been hit a few times)

My fight or flight mechanism seems to be a little flight, until my hit a few times then its 100% fight

Iv been doing what you said cambay and getting in closer so im stood planted and upright when i get inside, only problem is sometimes i dont see punches coming and get hit from no where. When i bob and weave i weave into the punches.... which hurts! :rolleyes:

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Originally Posted by manchestermatt1986

Thankyou for all these vids, im watching them when i have a spare hour or two so i can mimick the movements and actually pay attention to what is being said.

Iv been sparring for the last few weeks now with the trainer, my confidence is growing and he says im very patient, maybe a little too patient and might have dig up my aggresion (which seems to only come out once iv been hit a few times)

My fight or flight mechanism seems to be a little flight, until my hit a few times then its 100% fight

Iv been doing what you said cambay and getting in closer so im stood planted and upright when i get inside, only problem is sometimes i dont see punches coming and get hit from no where. When i bob and weave i weave into the punches.... which hurts! :rolleyes:

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Might need to just work on some slip drills. Have your sparring partner put you in a corner and throw about 50% or so and you just slip and duck. Also have him throw while you are coming in and your only allowed to slip not punch.


Other than that, stay busy on the inside, keep a tight guard and don't keep your head in the middle when you throw your punches.


If you can, go into a little more detail about how you use your head movement and what happens when your getting caught.


It doesn't sound like anything to abnormal, especially if your a pressure fighter. But your head movement alone should get your head out of the way enough to take a lot of the umph off the punches even if they do manage to touch you. And with a good guard (hands up and chin tucked even when throwing punches) the punch should also be at least partially blocked. That's not to say you wont feel these punches.


Getting punched in the face is gonna happen even to the most experienced boxers. Even with great head movement, great reaction time and a tight guard you are still gonna get hit in the face lol, that's just boxing. Your gonna get hit with clean shots. So don't get frustrated. Instead, focus on when you get hit and why.


Is he hitting you on your way inside? While you are inside? Is he taller or shorter? Is he an in fighter or out fighter? Are you being predictable with your head movement? All these go into the equation and so much more.

well when we are sparring he says he is hitting at 50% most the time. I feel im hesitating too much but my trainer says im putting myself down alot. When i get hit im not angry he hit me, im angry at myself for letting him. And sometimes i think too much, waiting and looking i see openings etc but watch them pass by, sometimes when im trying a certain thing i miss oppurtunties that arise in front of me which is annoying.

i basically took my chin down and have a tight guard to my chin and cheekbone, if i see a hook i comb my hair, i try to sway my head side to side, up and down .....and forwards and backwards a little. i try to shift my weight slightly too from leg to leg. throw some ducks in and if i happen to duck under a punch step in and get to the inside.

i just feel when he throws im too busy blocking or trying to slip that im just on the constant defence and cant counter and so he keeps hitting until i either move away but then im out the way for my own punches or i go for a counter and eat a fist.

yesterday i had taken abit of a beating and had a bust nose and everything and without trying to sound cool or anything i just really enjoyed it and wanted to keep going. but i get frustrated when im actually sparring cause i want to box, not think constantly and miss opportunitys and take a good beating and return a few shots, that the trainer may have half let me.

think i migh tbe predictable with my head movement yea, hes bigger and taller. i would say a out fighter because he has boxing background but now is a semi pro mma fighter. if i can get on close i feel better cause i get my hands up and like the tightness but i cant see whats coming even more and if i try to drop to go to the body i just get a hook or straight which nearly takes my head off.

Good footwork will always get you out of a tight jam.

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Originally Posted by Greenbeanz

Good footwork will always get you out of a tight jam.

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thanks, cap

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Originally Posted by manchestermatt1986

well when we are sparring he says he is hitting at 50% most the time. I feel im hesitating too much but my trainer says im putting myself down alot. When i get hit im not angry he hit me, im angry at myself for letting him. And sometimes i think too much, waiting and looking i see openings etc but watch them pass by, sometimes when im trying a certain thing i miss oppurtunties that arise in front of me which is annoying.

i basically took my chin down and have a tight guard to my chin and cheekbone, if i see a hook i comb my hair, i try to sway my head side to side, up and down .....and forwards and backwards a little. i try to shift my weight slightly too from leg to leg. throw some ducks in and if i happen to duck under a punch step in and get to the inside.

i just feel when he throws im too busy blocking or trying to slip that im just on the constant defence and cant counter and so he keeps hitting until i either move away but then im out the way for my own punches or i go for a counter and eat a fist.

yesterday i had taken abit of a beating and had a bust nose and everything and without trying to sound cool or anything i just really enjoyed it and wanted to keep going. but i get frustrated when im actually sparring cause i want to box, not think constantly and miss opportunitys and take a good beating and return a few shots, that the trainer may have half let me.

think i migh tbe predictable with my head movement yea, hes bigger and taller. i would say a out fighter because he has boxing background but now is a semi pro mma fighter. if i can get on close i feel better cause i get my hands up and like the tightness but i cant see whats coming even more and if i try to drop to go to the body i just get a hook or straight which nearly takes my head off.

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Look up Shane Mosley and Tim Bradley on the Double End Bag. This should give you a good idea of how to use head movement and throw punches off of it. What would be even better is if you had a double end bag to hit. Great for timing, head movement, speed and etc.


If no double end bag incorporate the moves you see in the above vids into your shadow boxing and heavy bag work.


Seeing openings, missing them and other things you described are just part of learning. No need to get frustrated at all, after all the dude your sparring is bigger and more experienced.


When your Bobbing and Weaving you shouldn't be shifting weight over from one leg to the other. This will make you slow. The movement should come from the bounce and spring in your legs.




This video shows how to "bob" when your moving(bob and weave without the weave, just head movement and footwork)
http://www.youtube.com/watch?v=miD4hQ9tdw8




Rope drills will also help learn how to bob and weave. Look up more of these. Watch Sergio on his rope drill.
http://www.youtube.com/watch?v=RCQIFnt8b6I

Ill get a double end bag. Iv tried to do the whole sliding and i find when im training i do it most the time, soon as i spar i feel it takes up time and i end up trying to spring around and use my knees alot more.

i think my weight and fitness is also a issue ;D

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Originally Posted by manchestermatt1986

Ill get a double end bag. Iv tried to do the whole sliding and i find when im training i do it most the time, soon as i spar i feel it takes up time and i end up trying to spring around and use my knees alot more.

i think my weight and fitness is also a issue ;D

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I think he explains the technique well but then gives a bad example when he shows how to do the movement himself. Its much more of a fast and springy movement. I also think he dips too far when he shows how to do it.