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u/mma_boxing_wrestling ● Jul 26, 2017, 5:14 PM

Fundamentals of Footwork

In the Tao of Jeet Kune Do, Bruce Lee wrote that “the quality of a man’s technique depends on his footwork, for one
cannot use his hands or kicks efficiently until his feet have put him in the desired position. If a man is slow on his feet,
he will be slow with his punches and kicks. Mobility and speed of footwork precede speed of kicks and punches”.
Footwork is perhaps the most fundamental aspect of any martial art. No technique in the world can be made effective
without the mobility to get into the right position and range, just as no bomb can be effective without the delivery
system to get it to the target. The purpose of footwork is to move into more advantageous positions while preventing
the opponent from doing the same. Proper footwork ensures balance, speed, power and control. It simultaneously
enables both dangerous offense and elusive defense. Yet, for some reason, footwork receives some of the least
detailed instruction of any skill. In this article, we’re going to lay out guidelines for fundamentally sound footwork,
discuss drills to develop them, then study examples of outstanding footwork.
GUIDELINES:
The golden rule of footwork is that you must preserve the integrity of your stance. Correct foot alignment and foot
spacing must be maintained no matter what direction you’re moving. This means no crossing your feet, no squaring
up, no bringing your feet too close together or too far apart, no standing straight up, no removing both feet from the
ground at the same time and generally no doing anything that removes you from your starting position any more than
is necessary. With this core concept in mind, let’s take a look at some more specific guidelines:
1) Move the foot closest to the direction you're going first. Super simple, super basic, but everyone does this wrong—
especially when pivoting. Regardless of which way you're stepping, the closer foot moves first while the farther foot is
pushing off, then the farther foot adjusts to bring you back to stance as the closer foot does the work. Be careful to
maintain the proper width of your stance with each step.

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2) Small steps. It's very tempting to take big steps, especially when trying to move quickly, but this makes you easier to
It's better
outmaneuver in the
and easier appinto traps. Bigger steps are more committed and less balanced. Smaller steps are
to walk
more controlled, ensure you have balance and leverage at all times, and allow you to change directions quickly. For
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MMA especially this makes your legs harder to kick and to grab for takedowns.
3) Weight on the balls of your feet. This doesn't mean you need to be up on your toes like a ballerina, it just means that
even when your heels are down, your weight shouldn't be on them. Keeping weight on the balls NO of yourVIEW feet keeps your
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calves engaged so that you're always ready to push into the ground to either move or attack, in addition to keeping you
better balanced.
4) Keep your lead foot pointed at the target at all times. No matter what direction you're moving, keep that lead foot
pointed at the center of your target. This ensures that you're never giving up an angle and helps prevent you from
squaring up, getting too bladed or crossing your feet. Many people are never taught this simple cue but it makes a
huge difference in your positioning and thus ability to control distance. 5) When trying to punch and move at the same
time, make sure the foot you're stepping hits the ground at the same time the punch lands. If it doesn't, you're losing
power and will be off-balance if you miss.
These tips will ensure you're moving correctly and staying in your stance at all times. Now you need a few drills to put
them into action:
DRILLS:
1) Place a water bottle on the floor. Circle around it in both directions. That's it. Sounds stupid, but you have to do it
while keeping your lead foot pointed at the bottle the entire time, and without crossing your feet, squaring up, standing
straight up, bringing your feet together, widening your stance too much, any of that. Once you can do this, you start
adding in fast direction changes, in-out movement, foot feints, and other more advanced techniques.
2) Do a round of bagwork simply focused on moving around the bag. Give it a push then move with it as it swings.
Have fun with this. You can do things like push the bag, pivot to get out of the way as it swings towards you, chase it
as it swings away, then pivot out again right before it comes back towards you. Be very aware of what distance you’re
at—you can choose to stay in close as it swings around to mimic a pressuring infighting game, or you can try to stay
far away from the bag to mimic a bull and matador type fight.
3) Get a partner and some pads in the ring, cage, or anywhere with a border. Your partner is going to hold the pads up
and walk you down relentlessly. Your goal is to keep pivoting around him so that he can't push you to the edge of the
ring despite constantly coming forward. As he does this, you can either work a preset combination or you can freestyle
it. This can also be done as a partner drill at a more advanced level, where both guys wear gloves and he walks
forward practicing defense while you circle around and attack.
4) The same thing as 3, but this time the guy coming forward is doing the attacking. The goal is to cut off the cage and
push the other guy back. Like 3, it can also be done as a partner drill.
5) Finally, make sure you're working your footwork during all your shadowboxing. Spend a round or two practicing only
your footwork at the beginning of each session. From there, incorporate your footwork into everything you do. It has to
be integrated fully into your style for it to be effective.
These drills will allow you to sharpen your footwork technique in ways that will translate directly to fighting ability. You
should also supplement this technical training with exercises like jumping rope and ladder drills to improve
coordination and agility.
EXAMPLES:
Now that we have a good grasp of how to move correctly, let’s take a look at some examples of great footwork,
starting with arguably the most technical boxer alive right now: Lomachenko.
https://www.youtube.com/watch?v=nWNvAjDq4x8
Notice the small steps, the subtle pivots and angle changes, his ability to stay balanced as he shifts weight back and
forth while moving, how he moves smoothly and fluidly in all directions and how he keeps his hips and knees
engaged. Here’s Cotto, who never had the fastest feet, using educated footwork to move, punch and defend all at the
same time while hitting pads with Freddie Roach.
https://www.youtube.com/watch?v=vaR-fmxCS28
Pay attention to his strong connection to the ground, the way he’s always lined up and ready to dig his feet in for power
and balance. He keeps his center of gravity low as he moves and thus his ability to work his power punches with his
angles makes excellent study material.
Now watch Roman Gonzalez work the heavy bag:
https://www.youtube.com/watch?v=fwXpUYDyGfE
 And really watch how he works with the movement of the bag. Sometimes he pivots around it as it comes to him,
sometimes he intercepts its movement with a punch, sometimes he gives it a push to keep it moving, and the whole
time he’s always facing it as it swings around and he steps around it.
Finally, check out this great analysis video made by Lee Wylie:

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https://www.youtube.com/watch?v=T0wl2sZPZ2g
FINAL THOUGHTS:
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Fundamental footwork is not only one of the most important skills in fighting; it’s also one of the most fun to train.
Move smart, move fast and deliver your bombs to the target.
For more analysis, please check out my blog: NO VIEW IN APP

http://cagecraft.net/

 45 Comments  47 

valetudomonk • Jul 26, 2017, 6:08 PM

Great article! This is the kind of stuff I expected to see when I first came here, unfortunately we still having debates over
things that were resolved 20 years ago.

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mma_boxing_wrestling  • Jul 26, 2017, 6:32 PM
Thank you!
Yea 50% of this sub is arguing about the effectiveness of wing chun or something in teh streets, 40% is people who
haven't read the FAQ asking what style to pick, 5% is someone promoting their garbage website, and 5% is actually
about technique or training.
I'm exaggerating of course. There are plenty of really great guys here who know their shit, there's just also a lot of
nonsense.

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darthturtle3 • Jul 27, 2017, 2:55 AM
That ratio sounds a lot like what MA is like in the real world though, so perhaps it's entirely appropriate.

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mma_boxing_wrestling  • Jul 27, 2017, 7:09 AM
That's...a depressingly good point.

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onion__rings • Jul 26, 2017, 5:41 PM
Good article, but I'd say the lead foot doesn't always need to be pointed towards the opponent depending on the context.
An inward angled lead foot opens up a quicker lead hook and is easier for a side on stance. (As recommended in
haislet's boxing) Also some of these rules can be broken when stance switching, etc. Overall great advice though.

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mma_boxing_wrestling  • Jul 26, 2017, 5:56 PM
Thanks for the feedback!
The lead foot pointing to the opponent can be broken at times, but for most purposes that's the best alignment. It
leaves the least openings while leaving you in the best position to attack with most strikes and move or balance in
any direction. Another big advantage is that when you line your lead foot and lead hand up with the opponent, it
makes your lead side appear very threatening, which makes a huge difference in controlling distance. Most fighters
will keep their lead foot roughly trained on the target, though a highly specialized fighter like Wonderboy might take a
more sideways stance.
 There are definitely advanced footwork techniques that break some of these rules, which is why I called them
guidelines. This post is primarily directed at people who aren't advanced enough with their footwork to be switching
stances and taking positional risks yet. Once the reason behind those guidelines is understood, the fighter can have
the freedom to push the limits a little and get creative as they find their style.

 It's better in the app  6

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onion__rings
The reddit• app
Jul 26, 2017,
is the 7:20 PM
easiest way to browse. Try it!
Agree 100%, really enjoy your breakdowns.

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scoutsaint • Jul 26, 2017, 7:50 PM
Solid advice, great videos! this is the stuff we need in this sub!!

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mma_boxing_wrestling  • Jul 26, 2017, 7:53 PM
Agreed, I'd love to see more technical stuff in this sub so here I am trying to be the change I wanna see in the world.

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sylkworm • Jul 27, 2017, 11:52 AM
Any tips on in-fighting footwork either in the clinch or the pocket? It seems like a squared up stance/configuration is
more favorable when you're at range.
How about foot placement when moving in to attack? For an open stance configuration (ortho vs southpaw) I've heard
different styles advocate placing your foot outside of their lead foot, or inside of the lead foot. Anecdotally, it seems like
placing on the outside favors the rear hand or rear-hooking strike, while placing on the inside favors the lead hand or
lead-hooking strike.
For a closed stance configuration (ortho vs ortho, or southpaw vs southpaw) again I've heard of stepping your lead foot
directly in between their feet and pivoting to their power-side; and also the inverse, i.e. circling to their weak side.

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mma_boxing_wrestling  • Jul 27, 2017, 12:18 PM
In the pocket the footwork is the same as on the outside. In the clinch you're probably gonna square up more, but
other than that the same fundamentals all apply.
Foot placement when moving in to attack is complicated. You can and should take angles to either side regardless of
what stance your opponent is in. Against a southpaw, the outside angle lines up your rear side power shots, but also
your lead hook over the shoulder and lead uppercut under their arm, and your lead leg low kick to the outside leg, as
well as single legs. The inside angle opens up your jab and straight, a tighter path for your lead hook and uppercut,
your double leg, teeps, your rear uppercut, side kicks and spinning kicks. Basically, whichever angle you take you
have options to attack effectively with both sides, while the opponent will struggle to attack you as effectively. In
general, the inside angle makes it easier to knock the opponent off-balance and put them on their heels, while the
outside angle makes it easier to hit them from blind angles. You want to be proficient at both.
The same applies against orthodox opponents. The outside angle opens up your right hand over the top, your left
hook and uppercut between their guard, right low kicks, left high kicks, double legs and body locks, stuff like that. The
inside angle opens up your jab and straight, inside low kick, right high kick, teeps, generally the strikes that target the
opponent's centerline.
So it really depends on preference, what openings are available and what you're trying to do. Would you rather circle
towards the power side which has more distance to travel and is easier to avoid but has more power, or towards the
lead side which has less distance to travel and is harder to avoid, but less dangerous? Maybe your opponent's lead
side is actually his power side. There are many variables. Use your feints to get a read on your opponent, then move
into position to set up your best attacks. Without knowing more about your game specifically it's hard to be more
exact than that.

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valetudomonk • Jul 26, 2017, 8:44 PM
No you're not exaggerating, I would say those percentages are pretty accurate.

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wotsdislittlenoise • Jul 27, 2017, 5:17 AM
Great post - thanks for this - I always work on footwork but this has prompted me to give it a bit of extra focus over the
next few weeks. amongst everything else footwork, I've got a couple of guys (low grades) that are very prone to having
the front foot rotated to the side somewhat which I am slowly working on. I will be trying a couple of your drills out that I
haven't come across before.

 It's better in the app  2

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The reddit app is
mma_boxing_wrestling the• Jul
easiest way 5:26
27, 2017, to browse.
AM Try it!
Awesome, let me know how those drills work out!

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wotsdislittlenoise • Aug 1, 2017, 5:52 AM
quick update - had a bit of a footwork focus last night and will continue to work on this over the next few weeks - I
used some of your drills and looked for a bit of other stuff as well. It went well and I took them through a bit of a
logical progression. I have a couple of bags hanging which isn't enough for everyone so I adapted this to having a
live partner move in and out and to the sides and got the other to move with this, ala the bag - it made a good
progression to the drill where they are being pushed to the edge of the mats by a partner with a kick shield. Next
time though I wouldn't differentiate between the partners and just get them both working - the drill lends itself well
to this. It made for a productive and fun session. Thanks for taking the time to actually put some good technical
stuff on this sub and answer peoples' questions Osu

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flyingskyhighasbirds • Jul 27, 2017, 10:09 AM
Bravo

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[deleted] • Jul 27, 2017, 10:25 AM
Nice post! this is the shite I subbed for.

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mma_boxing_wrestling  • Jul 27, 2017, 10:36 AM
I'm gonna make /r/martialarts great again.

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Groinstretch • Jul 27, 2017, 3:24 PM
This a great orthodox boxing breakdown and all the concepts of footwork highlight are a great foundation.
To cover off general fighting I would say a part 2, 3, 4 etc would be greatly welcomed to highlight the differences in
guidlines for how other kickers and grapplers use footwork ... and then how it does and does not work in mma.
(Note I know it's a big ask but if you have the time it would be welcomed. In the meantime you got plenty to poke around
on great blog)

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wufiavelli • Jul 28, 2017, 7:07 AM
Apparently tony saw this article and Ferged it up some.
https://twitter.com/TonyFergusonXT/status/890818880943173632

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mma_boxing_wrestling  • Jul 28, 2017, 8:17 AM
That's actually pretty dope.

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wufiavelli • Jul 28, 2017, 8:18 AM
His cardio is insane, with training like this he will never tire.

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Cheston417 • Jul 28, 2017, 1:03 PM
Great info!

make sure the foot you're stepping hits the ground at the same time the punch lands.

 It's better in the app

I've heard a lot of higher ups say this and I've always had a hard time with it. I don't argue, but to me landing the punch at
the exactThe
timereddit
my footapp is the
hits theground
easiestseems
way toawkward
browse.and
Tryslightly
it! off. I've always thought the foot should hit the
ground and the punch should land slightly after. Kind of how a pitcher throws a baseball, the foot hits the ground, then
the shoulder rotates and finally the arm delivers the ball. More like a kinetic linkage, what are your thoughts. I'm not
trying to be picky, just curious. NO VIEW IN APP

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mma_boxing_wrestling  • Aug 4, 2017, 1:17 PM
Just before impact is probably a better way to describe it, but on a conceptual level the key is that you want to make
sure the foot is planted during follow through. So whether it's precisely at the moment of impact or slightly before
isn't too important, as long as it isn't after the moment of impact.

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Cheston417 • Aug 4, 2017, 2:56 PM
Thanks for the response. Makes sense.

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Showmethemoney9 • Aug 4, 2017, 2:35 PM
Just curious about how long you've been boxing and your credentials.
Don't mean to sound like an asshole

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StudentofMartialArts • Sep 23, 2017, 5:58 PM
I'm a rightie and am having trouble with the right straight lead stance in JKD, which I've been studying for the last few
months. I feel much more comfortable in a (natural) left foot lead stance. Any tips?

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[deleted] • Jul 26, 2017, 10:04 PM
[deleted]

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mma_boxing_wrestling  • Jul 27, 2017, 7:19 AM
None of these are universal truths. That's why I called them guidelines.
Lead foot pointed at the center is an extremely important cue, but that's just it. It's a cue. Note that it's possibly to
have it turned in a little within your stance and still be pointed towards the opponent's center, but regardless it isn't a
hard rule. The concept is to keep you lined up and properly facing the opponent at all times, with the ability to move
and balance easily in all directions. Turning the lead foot in too far makes it easier for the opponent to take angles
outside of that foot, in addition to attacking with low kicks, knee taps, body lock entries and high kicks on the open
side. Turning it out too far leaves you open to all straight strikes down the middle, as well as blast doubles. Thus,
pointing towards the center is an excellent cue to ensure the fighter is never giving the opponent an angle for free.
Yes, there are exceptions to all of these guidelines. Technically, a pendulum step/hop step/shuffle step involves
moving the "wrong" foot first. That's why it's important to understand the concept behind the guideline, which is to
maintain the integrity of the stance in order to ensure balance and mobility.

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Suavecake12 • Jul 26, 2017, 9:17 PM
It's a good start, but as you get more advance in footwork (especially if you plan on kicking too). Many of those rules
change.
Stepping. You can have full step distance. However, you can also have 1/2 step distance and 1/4 step distance. Even
micro step distance. Yes you will need to drill all these going forward, backwards, and sideways, if you plan on getting
good at this.
Toe pointing. Difficult to say. I would say as long as you can start most of your attacking skills will the foot pointed in the
same direction is it good in not having that become a tell. So to me when I see the toe pointing forward, I assuming 90%
of the time the opponent wants to come straight at me. That mean I react by fighting going backwards or sideways,

 It's better in the app

once they commit to coming forward while attacking.

The reddit app is the easiest way to browse. Try it!  -4

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mma_boxing_wrestling  • Jul 27, 2017, 7:21 AM
First, these are guidelines. Not rules.
NO VIEW IN APP
Second, I specifically addressed taking small steps specifically addressed being mobile in all directions, and nowhere
did I say anything like you can't half steps and smaller. In fact I encourage it, as well as foot feints and misdirection in
general. Again, all these thing were specifically mentioned.
My toe can be pointed at you no matter what direction I'm moving. I described a drill to specifically practice that skill.
Your assumption doesn't actually tell you anything.

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mattBernius • Jul 27, 2017, 10:20 AM
Great content BTW - this was an excellent contribution to the sub.

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mma_boxing_wrestling  • Jul 27, 2017, 10:22 AM
Thanks man, I appreciate it.

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Suavecake12 • Jul 27, 2017, 7:44 AM

My toe can be pointed at you no matter what direction I'm moving. I described a drill to specifically practice
that skill. Your assumption doesn't actually tell you anything.

True you can side step with your toe point forward. But the foot position is an important tell to the opponent. Once
you start throwing hooks, many beginners don't realize they gave away their intention from the toe position of the
lead and rear foot. So they have to get in a habit of hiding their intention by changing their foot position at the very
last moment.
Or use the foot position to mislead the opponent of your intention.

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mma_boxing_wrestling  • Jul 27, 2017, 7:59 AM
No, this foot position doesn't tell you anything because I can throw almost any strike from it or move in any
direction. That's the whole point.

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Suavecake12 • Jul 27, 2017, 8:01 AM
You can throw an effective hook by keep your foot point forward. Can you show me?

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mma_boxing_wrestling  • Jul 27, 2017, 8:03 AM
You throw it FROM that position, you don't keep it pointed forward the whole time. It turns in during the
punch, and if that's what makes you notice a hook is coming it's far too late to get out of the way.

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Suavecake12 • Jul 27, 2017, 10:36 PM
Sparring is about about deceptions and tells. So foot position is very important. Check it out the next
time you spar.
 you notice a hook is coming it's far too late to get out of the way

If you knew the next skill being thrown, why would you get out of the way? If I can identify the next skill,
I'd go for a clean counter.
 It's better in the app
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• mma_boxing_wrestling  • Jul 28, 2017, 8:15 AM
I'm fully aware of that. That's the entire point of this foot position. It hides your intentions, keeps your
options open and gives your opponent the fewest opportunities. NO VIEW IN APP

Because if that's what gives it away you won't have time.

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mattBernius • Jul 27, 2017, 4:49 AM

Stepping. You can have full step distance. However, you can also have 1/2 step distance and 1/4 step
distance. Even micro step distance.

Unless I'm mistaken, OP explicitly covered that here:

2) Small steps. It's very tempting to take big steps, especially when trying to move quickly, but this makes you
easier to outmaneuver and easier to walk into traps. Bigger steps are more committed and less balanced.
Smaller steps are more controlled, ensure you have balance and leverage at all times, and allow you to change
directions quickly.

All of the distances you mentioned, half down to micro, are all small steps.

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mma_boxing_wrestling  • Jul 27, 2017, 7:26 AM
Thank you.
It's frustrating to have people criticize my writing who don't appear to have actually read it closely.

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Suavecake12 • Jul 27, 2017, 7:39 AM
Just clarifying. Many hobbyist don't know that people train repetition of stepping in micro, 1/2, and 1/4 step
distances. These are just stepping skills where 1 foot moves at a time.
There are other stepping skills where both feet move at the same time as well.
Not trying to take anything away from the OP. Just adding in more information.

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mattBernius • Jul 27, 2017, 8:05 AM

Just clarifying.

I'm not sure if English is your first language, but the way you positioned your "clarifying" suggested that the OP
had missed exactly what you clarified. As noted, he covered it pretty explicitly.
This seems to be a general pattern in your writing style and it doesn't help you in getting your point across.

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Suavecake12 • Jul 27, 2017, 10:26 PM
I'm sorry if English isn't your native language. I'll use small monosyllabic words for those not familiar with the
casual spoken format and regional idiosyncrasy of the USA dialect of English. Which in my opinion is the
gold standard of English used on the planet.
 Although the OP tries to illustrate the benefits of footwork, I feel he overlook the various types of "micro
steps." To the laymen it might not be important. But just like musicians need clarity on the differences
between a whole note, half note, and quarter note relative to the meter to improve their performance. Sport
sparring athletes also need clarity on the differences between a whole step, 1/2 step, and 1/4 steps relative
to the position of their opponent to improve their performance as well.

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hitswithsticks • Jul 28, 2017, 2:20 PM
I prefer to avoid making an athletic endeavor too academic. Just my 2 cents.
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