Old tricks for footwork/balance

[cambay411]

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.

[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!!) 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)

[cambay411]

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!!) 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)

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.

[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!!) 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)

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.

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?

[cambay411]

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!!) 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)

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.

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?

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.

[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?

[cambay411]

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?

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.

[Andre]

Some ideas,

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?

[Scrap]

Make the concentration levels go up .

[Andre]

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

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

[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!

[cambay411]

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!

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.

[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.

[Beanz]

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

[SugarBoxing]

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

thanks, cap