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Moving around in the ring with ease and stability is vital. Use this basic boxing footwork drill to keep your stance where it should be. Boxers stand sideways to offer up less of the body with which to get hit. To move forward, backward, to the right, or to the left, you must do so quickly while keeping your stance. If your feet are together or crossed at any given moment you will be off balance.
Get into your fighting stance with feet shoulder width apart and hands up. Start some footwork. Stay on the balls of your feet and begin bouncing out and in. Widen your stance on the out and go back to shoulder width apart coming in. Keep this pace. To move forward bring your front foot forward a small step and your back foot should follow. It is basically a shuffle. Both feet remain the same distance apart no matter where you are moving. Reverse it to move backwards.
To move to the right (if your left foot is forward), move your right foot first and then your left. To move to the left move your left foot first and then your right. Reverse this if your right foot is forward. Practice this on a regular basis to get fast.
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Jump rope is a traditional boxing footwork drill and for good reason. It strengthens your calf muscles while giving you an excellent cardio workout that will increase your stamina. Jump rope for the amount of time you will be in the ring (3-5 minutes) then break. You will also find that rhythm you need for moving around the ring.
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Bobbing and Weaving
Get moving around. When boxing you never want your head to be a stationary target. Get your rhythm going and start bobbing and weaving on each bounce. Keep your back straight, your face forward, your guard up, and move by bending your knees. Practice this boxing footwork drill to dodge attacks and keep your opponent guessing.
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Stamina and maintained energy is vital when boxing. You should be running at least three times a week to increase your endurance and overall strength. Staying in that ring for three to five minutes at a time doesn't sound like a lot, but it will wear on you fast if you don't do any cardio exercises. Grab your running shoes and get out there.
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"5 Boxing Footwork Exercises" by Jason Morales
"The Art of Boxing" by David Robson
"Footwork - Drills to Improve Speed and Direction" by Martin Bean
"Basic Boxing Footwork Exercises" by Steve Silverman
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