Boxing Step-and-Slide Footwork

Purpose. Move in any direction while maintaining a balanced stance and the ability to punch at any moment.

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How it fits the system. The footwork foundation of the Combat Sports section. Every striking skill depends on it. Related work in the library: Boxing Pivot and Ladder Boxer Shuffle.

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Primary muscles

Deltoids, Pectoralis Major, Triceps Brachii

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Secondary muscles

Obliques, Gluteals, Quadriceps, Gastrocnemius

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Movement pattern

Rotational Horizontal Push

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Equipment

Hand Wraps, Boxing Gloves

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Difficulty

Beginner

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1. Set the boxing stance with the feet roughly shoulder-width apart and staggered.
2. To move forward, step with the lead foot then slide the rear foot the same distance.
3. To move backward, step with the rear foot first and slide the lead foot after it.
4. Move laterally in the same way, always leading with the foot nearest the direction of travel.

• “Lead with the foot closest to where you are going.”
• “Feet never cross and never click together.”
• “Stay in punching range of the floor.”

• Crossing the feet, which makes the athlete impossible to hit back from and easy to knock down.
• Taking steps so large that balance is lost between them.