Shadowboxing Footwork Program

Question 1

Sprinkler/Turret Drill

Answer 1

1. Straight punches
2. Hooks
3. Upper cuts

Question 2

Agility Drill

Answer 2

1. Boxer’s bounce
2. Move fowards and backwards from opponent
3. Repeat in southpaw
4. Repeat with jabs
5. Repeat with jab, jab\cross

Question 3

18-Step Form

Answer 3

1. Probing Step
2. Retreating Step
3. Loading Step
4. Rear Hip Rotation
   x
5. Advancing (1-2)
6. Lead Hip Rotation
7. Lead Step Outside & Pivot
8. Rear Step Outside
   x
9. Backpedal 1-2
10. Diamond Step
11. Step (Across) Inside & Pivot
12. Check Step
    x
13. Lunging Step
14. Gazelle Hop
15. Shifting Step Forward
16. Pendulum Step
17. Shifting Backwards
18. Switch Step

Question 4

Probing Step

Answer 4

1. Step with lead foot with jab.
2. Pull right back.

• Weight in back leg
• Foot can go outside and inside center line

Drill: Repeat 20x

Question 5

Retreating Step

Answer 5

1. Rear foot moves away with jab
2. Pull back jab

• Can double up
• Never step backwards more than 2x; cut an angle

Drill:
1. Step back.
2. Reset.
3. Full step
4. Reset
5. Double step and cut angle for full circle
6. x20

Question 6

Loading Step

Answer 6

1. Throw jab and step rear foot close to lead foot; narrowing stance
2. Step forward with more powerful jab

Drill: Load step and jab; explode step and jab
x20

Question 7

Rear Hip Rotation

Answer 7

1. Drive rear hip forward
2. Full extension in shoulders

Drill: Throw rear punches. Cross, hook, upper cut

Question 8

Advancing (1-2)

Answer 8

Step with left, throw left
Step with right, throw right

Drill: Line drill

Question 9

Lead Hip Rotation

Answer 9

Drive lead hip forward
Tighter shots: hook (head, body), upper cut

Drill: Lead hook - head, lead hook - body, lead upper cut

Question 10

Lead Step Outside & Pivot

Answer 10

Step out to left with lead leg, pivot

Drill:
1. slip\step\pivot
2. step\roll\pivot

Question 11

Rear Step Outside

Answer 11

Step out to right with rear leg, adjust lead leg

Drill:
1. cross\step\roll
2. cross\hop off
3. cross\step\slip

Question 12

Backpedal 1-2

Answer 12

Jab while stepping back with same leg
Cross while stepping back with same leg
Take head off center line

Question 13

Diamond Step

Answer 13

In fight stance (feet are at vertical axis of diamond), hop with feet going perpendicular and on the horizontal axis of the diamond. Then complete with rear leg to recenter into fight stance towards opponent. Throw jab while hopping.

Drill: Sideways line drill

Question 14

Step (Across) Inside & Pivot

Answer 14

Cross center line with lead foot. Then adjust with rear foot pivot. Throw jab.

Drill: Circle drill around your opponent’s position

Question 15

Check Step (hook)

Answer 15

Step out with lead foot and throw lead hook. Turn hips with step. Reset rear foot into fight stance.

Drill: Lateral line drill

Question 16

Lunging Step

Answer 16

Stepping with lead foot and throw rear punch. Step while going low into a short lunge.

Question 17

Gazelle Hop

Answer 17

Twist upper body to the left (orthodox), explode forward. Both feet leave the ground. Throw lead hook.

Drill:
1. step\hop\lead hook
2. lunging step\hop\lead hook

Question 18

Shifting Step Forward

Answer 18

Step forward with rear leg to change stance or square off. Throw a rear punch at same time.

Drill: Throw hook, upper cut or straight and land into stance-change.

Question 19

Pendulum Step

Answer 19

Replace rear foot with lead foot with step and hop now rear leg becomes lead leg.

Question 20

Shifting Backwards

Answer 20

Swing lead leg back to become rear leg.

Question 21

Switch Step

Answer 21

Small hop while switching feet position, keeping hips straight. Throw jab. Rotate hips into fight stance with opposite stance.