I am always on the lookout for different sources of advice when it comes to building effective boxing footwork patterns.
Whilst there’s lots of pretty poor stuff out there, there is the occasional gem.
The drill I have today was created by my friend Andy Wake, founder of Boxercise.
Andy has an amazing knowledge and expertise not just in boxing but across a number of athletic disciplines. His knowledge of body mechanics is second to none.
This 12-minute video includes some brilliant boxing footwork advice for beginners and more advanced boxers alike. All you need are 7 plastic cups and a bit of attention to detail and discipline of execution.
What I particularly like is the advice on moving towards your dominant (rear) foot; this is not as natural as moving towards your lead foot. The way Andy covers this allows you to maintain attack capability as you move, it’s a really neat solution.
I also like the detail around the knee joint and lead foot position and how you can use this to create a viable system of movement and punching.
A boxing footwork video that is worth 12 minutes of anyone’s time.
Comments and questions below
Cheers
Fran
by 
Had seen this “cup drill” done plenty of times before. Yet no one had actually been able to explain what they were doing! Great vid!
It is Brenton. He’s got a great way of explaining stuff Andy, his YouTube channel (Boxercise) is well worth a trawl. Thanks for your comment.
That’s a great clip, I’m looking forward to trying this out for myself. That tip on pre-positioning the knee joint for for the exit movement was eye-opening!
Yes Kevin, never thought of the knee as a hinge joint. Seems obvious but very much a light bulb moment for me.
G/day Fran,It’s been a while mate so will make a quick comment just to let you know that I’m still above ground and going alright.We have been very (and still are) busy and that isn’t leaving me much time for anything else.
I enjoyed this clip immensely Fran and didn’t know that they went into so much depth in the boxercise game.I think you can tell just by his tone of voice,demeanor,etc,(which suggests a lot of patience I think) that Andy loves coaching.As you probably remember I love footwork and can’t stress how important it is to develop a complete boxer,and I think these sort of drills is what helped Anthony go from nowhere to a top 20 Cruiserweight over the time I’ve been with him.We are now back in training and he is busy getting ready for his last campaign (aged 34 now)Shane Cameron is on the lookout for a comeback bout over in NZ for us as soon as we are right to go so hopefully something will come up around June or July,although the game is not going too well here at the moment and promotions are few,although NZ is faring much better.
Anyway Fran,It’s good to see you back and I’ll catch you around the traps now and then.Look after yourself mate.Regards Terry.
G’day me old pal.
Thanks for your message, always love seeing your name pop up on the comments list.
Andy is an amazing fella, i have huge respect for him and what he does. He urges all of his instructors to get involved at local boxing clubs to really build their knowledge and expertise. Boxercise is a great gateway into the sport. Long ago I had my pre-conceptions but that has very much changed having educated myself a little more…
Good to know you are busy, the alternative would be worse. Interesting that the sport is doing OK in NZ – maybe something to do with Parker? You have a successful heavyweight in a country it can certainly promote the sport.
Hope Anthony’s journey goes well mate, please do keep me informed of progress. Hope all the family are doing OK.
Take care mate.
PS – that ball-tampering malarkey has certainly hit the headlines. Strange really, those lads ooze talent, odd that they felt the need to get involved in that stuff. Nowt strange as folk as my Yorkshire countrymen would say.
Great video Fran and I know moving to a new place is a huge pain, but hopefully everything we worked out for the best!
Haha
Thanks Damian. Yes mate, all worth it now!