Fight AceMy campus

Lesson 4 of 8 · 5 min

The box drill

After this lesson: Move round a square in every direction, the right foot first each time, without your stance changing.

Lead hand and footRear hand and footDrag an animation to turn it · tap a cue to jump to it

The box drill puts the step-drag in every direction together. Tape a square on the floor about two steps wide (or use the lines on a mat) and move round it in your stance.

✓ Do this

One lap, slowly: forward, lead side, back, rear side

Animation: red glove is the lead hand, blue glove is the rear hand.

Round the box

  • Forward: front foot first.
  • To the lead side: front foot first.
  • Back: back foot first.
  • To the rear side: back foot first.
  • Two step-drags a side, and the same stance at every corner.

At speed: the stance never changes

Animation: red glove is the lead hand, blue glove is the rear hand.

Try it

The box drill

  1. Tape (or imagine) a square about two steps wide.
  2. Move round it in your stance: forward, lead side, back, rear side.
  3. Change direction every round. Hands up the whole time.
  4. Last round: a jab at every corner.

3 rounds · 2 min work · 60 s rest. Clear some space and turn the sound on.

Get ready

0:10

Check it

Quick quiz

Going back down the side of the box, which foot moves first?

1. Going back down the side of the box, which foot moves first?

What should never change as you go round the box?

2. What should never change as you go round the box?

When the drill gets easy, what do you add?

3. When the drill gets easy, what do you add?

Next: The pivot