This is a bag drill for beginners based on circular movement. In this short video lesson I show the drill. It can be adapted for any martial art or self-defence scenario. It is for beginners, but more experienced people can take a lot from it too.

The only limit is your imagination and your ability. Take the time to have a good think about how you can use it.

Why Circular Movement Matters

Moving in straight lines, forwards and backwards, is the first thing most people learn. It is also the easiest movement for an opponent to read and to chase. Circular movement changes your angle while keeping you in range. It takes you off the line of your opponent's attack and puts you in a position to hit back from the side.

That is useful in boxing, where angles win fights, and in self-defence, where getting off the line of an attacker is often the first thing you need to do.

What Good Circular Movement Looks Like

A few principles apply whichever art you train:

  • Keep your stance and balance as you move, with no crossed feet
  • Take small steps, so you can stop and strike at any moment
  • Keep your guard up throughout
  • Use the bag as your opponent, staying at the right distance from it
  • Change direction, so you are not predictable

The bag is a great tool for this because it gives you a fixed centre to move around. You can see straight away whether you have kept your distance or drifted too close or too far.

Common Mistakes

The most common mistakes are taking big, looping steps that leave you off balance, letting the hands drop while concentrating on the feet, and always moving in the same direction. Another is moving around the bag without ever hitting it. The point of moving is to create an angle to strike from, so use it.

How to Practise and Adapt It

Start slowly, moving around the bag without hitting. Then add a single strike each time you stop. Then add short combinations. Once that is comfortable, adapt it to your own art: add kicks, elbows, knees or palm strikes, or practise moving off the line and striking as you would in a self-defence situation. Change direction often and keep it relaxed.

Take It Further

Footwork, angles and bag work are built step by step in the Learn To Box Online Course. For more boxing technique on DVD, see The Boxing Series.