Boxing footwork involves using the feet to move in a range of directions.  The most obvious of the directions to move is forward and backward, more commonly described as ‘moving in and out'.  Boxing footwork in the main involves some simple physical movements in order to enable movement in and out of range.  A major part of boxing relates to understanding your position in relation to your opponent, and we define this as "range."  As a boxer, you can consider that you will be ‘in range', both for your shots to go and for your opponent's shots to land, or ‘out of range'.  When in range, this can be broken down further into short, medium and long range.

Having talked about range, we must also understand that successful boxing depends upon the ability to be ‘on the edge of range'.  on the edge of range means that you are only very slightly beyond the range of your opponent's punches, allowing you use small, explosive movements to get within range, land effective shots and move out again before the punches come reeling back from the opponent.  Being on the edge of range and providing a constant threat of mobility is a method of applying constant pressure to an opponent thereby promoting control.

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Boxing Footwork - Moving In And Out - The Mechanics

Moving In

The mechanics of moving in:

• From the boxing stance, push from the back foot.
• The front foot lifts very slightly from the floor, allowing the power generated from the push from the back foot to propel the body and therefore the front foot forward.
• Allow the back foot to follow it's course, catching up with the front foot.
• The entire movement should be no more than 6 to 8 centimetres, and the boxer should retain the stance throughout.

Moving Out

The mechanics of moving out (unsurprisingly the exact opposite of moving forward!):

• From the boxing stance, push from the front foot.
• The back foot lifts very slightly from the floor, allowing the power generated from the push from the front foot to propel the body and therefore the back foot backward.
• Allow the front foot to follow it's course, catching up with the back foot.
• The entire movement should be no more than 6 to 8 centimetres, and the boxer should retain the stance throughout.

Common Faults When Moving In And Out

Check out the associated video on Boxing Techniques/Boxing Footwork!


There are a number of common problems that can occur when moving in and out:

1. Often, the boxer will 'step and drag'.  When moving forward, the front foot will step and the back foot will be dragged forward (vice versa when moving backward).  This method of movement does not allow the movement to be carried out at the required speed for the purposes of not hitting and not getting hit!
2. The distance between the two feet should remain roughly the same during the movement.  This is a further reason why aiming to move only 6 to 8 centimetres is desirable.  When the stance significantly narrows during movement, then the boxer is off-balance and less able to attack effectively or of more concern to defend effectively.
3. The boxer will flatten one or both feet, hindering the freedom of movement required for effective boxing.The front foot will often point toward the opponent rather than retaining the 45 degree angle to the imaginary line, this cause problems with the balance.  This is a common problem and should be identified and resolved without delay!
4. Remember that it is during movement that as a boxer you are most likely to lose the line from the toe on the front foot to the heel on the back foot.  When this line is lost (with the back foot being exactly in line with the front foot), it causes severe issues with balance.

And that's it.  What we are looking at here, as with other key skills, is something that is in essence simple and straightforward.  Remember though that practice makes perfect.  Try mixing this boxing footwork with the boxing jab.  Developing the ability to make the feet and the hands work together as one has to be the ultimate goal!