🔹 1. BASIC FOUNDATION DRILLS

These build coordination, balance, and rhythm.

A. Shadowboxing with Footwork Focus

• Circle left/right around an imaginary opponent.
• Step-drag forward/backward while throwing punches.
• Add lateral movement: side-step + pivot after combos.

B. The Box Step (or “Square Drill”)

• Move forward, right, back, left — forming a square.
• Emphasize staying on balls of feet, knees bent, weight centered.
• Great for beginners to learn directional control.

C. Step-Drag / Slide Step

• Step with lead foot, drag rear foot to maintain stance.
• Do forward, backward, left, right.
• Teaches maintaining proper stance while moving.

D. Pivot Drills

• Front pivot (lead foot): Rotate 90–180° to create angles.
• Rear pivot (rear foot): Helps evade or set up counters.
• Practice pivoting off jabs, crosses, or after slipping.

🔹 2. AGILITY & SPEED DRILLS

Improve quickness, reaction time, and change of direction.

A. Ladder Drills (Agility Ladder)

• In-in-out-out
• Lateral hops
• Ickey Shuffle
• Two-feet-in each box forward/backwardNote: Not boxing-specific but widely adopted to enhance foot speed.

B. Cone Drills

• Zig-zag through cones (lateral cuts)
• Figure-8 around two cones (pivots + direction changes)
• T-Drill: Sprint forward, shuffle left/right, backpedal

C. Jump Rope Variations

• High knees
• Side swings
• Double unders
• Criss-crossBuilds calf endurance, timing, and rhythm — essential for footwork stamina.

🔹 3. ANGLE-CREATION & DEFENSIVE FOOTWORK

Create openings, evade attacks, control distance.

A. Angling Off After Punching

• Throw jab → step 45° offline to your left (orthodox).
• Cross → pivot out right.
• Teaches how to attack AND reposition safely.

B. Pull-Counter Footwork

• Take a small step back as opponent attacks → fire counter.
• Keep feet under you — don’t lean back.

C. L-Step / Check Hook Footwork

• As opponent rushes, take a big step to your lead side (left for orthodox) while pivoting rear foot → throw check hook.
• Classic Floyd Mayweather/Pernell Whitaker move.

D. Triangle Step

• Step diagonally forward-left → pivot → reset.
• Creates dominant outside angle against aggressive opponents.

🔹 4. PARTNER & COACH-LED DRILLS

Require feedback or resistance.

A. Mirror Drill

• One leads, one follows — copy foot movement exactly.
• Develops spatial awareness and reactive footwork.

B. Coach-Guided Direction Changes

• Coach points or calls directions — boxer moves accordingly while keeping hands up.
• Adds cognitive load + simulates fight IQ.

C. Slip + Step Drills with Partner Holding Pads

• Slip jab → step left + return cross.
• Slip cross → pivot right + hook.Integrates defense, footwork, and offense.

D. Chase/Flee Drill

• One boxer tries to cut off ring, other evades using angles and pivots.
• Excellent for ring generalship.

🔹 5. ADVANCED / STYLE-SPECIFIC DRILLS

Tailored to fighting styles (out-boxer, pressure fighter, counter-puncher).

A. Philly Shell Roll + Step (Mayweather Style)

• Shoulder roll right → step left → reset.
• Requires perfect balance and timing.

B. Pressure Fighter Cut-Off Drill

• Constant forward movement while cutting angles to trap opponent against ropes/corners.
• Use feints + level changes to close distance without lunging.

C. Southpaw vs Orthodox Angle Drills

• Practice circling opposite to opponent’s lead foot.
• E.g., Orthodox circles left to stay outside southpaw’s lead foot.

D. Distance Management – In-and-Out Drill

• Burst in with 2–3 punch combo → explode out to safety.
• Measures explosiveness + control.

🔹 6. CONDITIONING + FOOTWORK COMBOS

Build endurance while sharpening movement.

A. 3-Minute Rounds: Non-Stop Movement

• Constant lateral steps, pivots, angles — no standing still.
• Add punches every 15–30 seconds.

B. Footwork + Burpee Combos

• 5 lateral steps → burpee → repeat.
• Brutal but builds fight stamina.

C. Heavy Bag + Movement

• Circle bag while throwing combos — never plant feet flat.
• Simulates moving around live opponent.

✅ KEY PRINCIPLES TO REMEMBER:

• Stay on the balls of your feet.
• Knees slightly bent, core engaged.
• Never cross feet.
• Lead foot always initiates movement.
• Head should not bob wildly — stay balanced.
• Breathe! Don’t hold breath during complex drills.

📌 Pro Tips:

• Film yourself — bad habits (flat feet, crossing over, leaning) are easy to spot.
• Start slow — precision before speed.
• Combine footwork with head movement and punching for realism.
• Footwork is useless if you’re not seeing openings — train perception too (watch fights, sparring).

🎯 BONUS: Sample 20-Minute Footwork Routine

1. Jump rope – 3 min
2. Shadowbox w/ foot focus – 3 min
3. Ladder drills – 4 min
4. Cone angle drill – 3 min
5. Partner mirror drill – 3 min
6. Heavy bag + movement – 4 min