The pendulum gets called the ultimate footwork drill. Some coaches swear by it and some think it is a waste of time. In this video lesson I look at that question and give you my answer: the pendulum is not really a drill at all. It is a principle of movement that you can adapt to suit what you need.

This lesson is for boxers, kickboxers and anyone in a striking art who wants to be harder to hit, and for self-defence students who want to understand how good movement works.

A Principle, Not A Drill

The pendulum is a rhythmic shift in and out, back and forth, with the weight moving smoothly between the feet. Done badly, it is bouncing on the spot for no reason. Done properly, it lets you change distance in an instant, step in to attack, or step out as the other person commits.

The old time fighters used this kind of movement well. Used correctly it makes you:

  • Very difficult to hit, because you are never quite where your opponent expects
  • Very difficult to read, because your rhythm hides when you are about to move
  • Ready to go either way, in or out, without having to reset your feet

Because it is a principle, you can use it for sport or for self-defence. The choice is yours. In sport you might use it to draw a lead and counter. In self-defence the same idea of staying light and able to move is what keeps you out of trouble.

Is It A Fitness Drill?

People often do rounds of the pendulum to get fit. Here is my view. If you can do ten rounds of the pendulum at speed, then you are already that fit. You do not need the pendulum to get fit. Use it to learn movement and timing, and get your fitness from your roadwork and your rounds.

Common Mistakes

  • Bouncing too high. Every hop that leaves the floor is a moment you cannot push off. Stay low and close to the ground.
  • Moving for the sake of it. Movement should have a purpose. Every shift should set something up or take something away.
  • Losing your guard. The feet are working, but the hands still have to stay home.

How To Practise It

Start slowly in front of a mirror and get the weight shift smooth. Then add a jab as you shift in. Then take it to the bag, then to partner work, where someone is trying to time you. That is where you find out whether you are using it or just doing it.

Take It Further

If you want to build your footwork and the rest of your boxing from the ground up, the Learn To Box Online Course gives you a structured path to follow. For more on the way I teach movement and striking, take a look at The Boxing Series.