Footwork decides whether you hit or get hit. In this video lesson I show a footwork drill for moving in and out. It looks simple, but it is actually much harder than it looks once you add multiple strikes. It is for boxers and martial artists who want to control distance instead of just standing in front of the bag.

What The Drill Teaches

The key is to maintain your distance at all times and to be defensively aware. You move in to strike and move out to safety, and every time you do it you need to be at exactly the right range.

In the example in the video it is a simple jab, but you can use any strikes you want. The footwork is the lesson. The strike is just what you add on top.

Why Distance Is Everything

If you are too far away, your punches fall short and you waste energy. Too close, and you are smothered or in range of everything your opponent throws. The fighter who controls distance controls the fight.

Moving in and out well means:

  • Stepping in to land, not lunging
  • Getting out again before the counter comes
  • Keeping your guard up on the way in and on the way out
  • Keeping your stance and balance throughout

Common Mistakes

The most common mistake is standing still after the punch. You step in, you land, and you admire it. That is when you get countered.

The second mistake is losing your stance. Feet cross, they come too close together, or you end up square. Each of those leaves you off balance and unable to move again quickly.

The third is dropping the hands as you move out. Getting out of range is not the same as being safe. Keep your defence up until you are properly clear.

How To Practise

Start with a single jab: step in, jab, step out. When that is smooth, add a second strike. Then a third. You will notice very quickly how much harder it becomes to keep the distance right as the combinations get longer. Stay with it until it is clean.

My follow-up lesson builds on this by moving around the bag, so get this one right first.

Take It Further

Footwork is covered step by step in the Learn To Box Online Course. If you prefer DVDs, The Boxing Series covers the whole game.