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
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