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Lesson 2

Today's Focus: Footwork

Class Schedule:

Session A/B:

5 Minutes: Stretching

  • Toe Touch – hold 15 seconds then release (x2)

  • Neck Half Circles – 3 times

  • Shoulder Circles – forward, then backward (5 time each)

  • Arm Circles – Clockwise, then counterclockwise (x2)

  • Side Bends – 10 bends on each side

  • Reach for the stars – 10 seconds

  • Child pose – hold for 30 seconds



8 Minutes: Cardio

  • Run In Place
    - High Knees (1 minute followed by 30 second rest)
    - Heels Kicking your bottom (1 minute followed by 30 second rest)
    - wide-leg running (1 minute followed by 30 second rest)
    - Slow motion running (1 minute followed by 30 second rest)

  • Scissor Jumps (1 minute followed by 30 second rest) x 4

2 Minutes: Water Break

20 Minutes: Boxing Fundamental: Footwork
(+ incorporate what the students learned the previous week)

  • Demonstrate Step (2 minutes)

  • Demonstrate the Pivot (2 minutes)

  • Step-Drag and Pivot Drills - (10 minutes)

2 Minutes: Water Break

5 Minutes: Cool Down/ Stretching

Key Terms

  • Footwork

  • Pivot

  • Step

Key Terms​ Defined

  • Footwork - Boxing footwork helps fighters maintain balance.

  • Pivot - A pivot is when the front foot (left if orthodox/right if southpaw) remains planted and works as a point of rotation while the back foot swings around in a half-circle. 

  • Step: Any time you want to move forward or backward while boxing.

Why Footwork is Important

Like your stance, boxing footwork helps fighters maintain balance. It is also crucial to being able to deliver effective punch combinations, improving accuracy with every hit, and setting boxers up for offensive moves.

Excellent footwork is often credited in the success of champion boxers. The ability to move around one’s opponent swiftly while staying balanced is essential in real-life fight scenarios. Learning boxing footwork fundamentals is key in helping beginners quickly amp up their game to the next level. -
Source: Fight Club,

Drill Examples:

  1. Footwork Drills -  Watch Example Video

    NOTE: For the Footwork Drills use the tape provided in your equipment bag to create a ladder on the floor. You will also use the tape in place of the cone. To simulate a cone tear one six inch piece of tape and place it on the floor for the students to use. 

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Remember to enter the number of students that were in your class today!

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