Lesson 8 of 8 · 6 min
A five-minute footwork routine
After this lesson: Run a five-minute footwork warm-up that covers every move in this course.
Lead hand and footRear hand and footDrag an animation to turn it · tap a cue to jump to it
Footwork gets better with short, regular practice. This routine takes five minutes, needs no equipment, and covers every move in the course. Do it before every workout.
One minute each
- 1. Forward and back: front foot first going forward, back foot first going back.
- 2. Side to side: the foot closest to where you're going moves first.
- 3. Pivots: turn on the ball of your front foot, both ways.
- 4. In and out: step in with a jab, step back out.
- 5. The box drill: forward, lead side, back, rear side.
1. Forward and back
Animation: red glove is the lead hand, blue glove is the rear hand.
2. Side to side
Animation: red glove is the lead hand, blue glove is the rear hand.
3. Pivots
Animation: red glove is the lead hand, blue glove is the rear hand.
4. In and out
Animation: red glove is the lead hand, blue glove is the rear hand.
5. The box drill
Animation: red glove is the lead hand, blue glove is the rear hand.
Try it
The five-minute routine
- Round 1: forward and back. Round 2: side to side. Round 3: pivots. Round 4: in and out with a jab. Round 5: the box drill.
- Or follow the calls: the coach mixes everything up.
5 rounds · 1 min work · 10 s rest. Clear some space and turn the sound on.
Get ready
0:10
Moves will be called here
Check it