Move First, Then Punch: A Boxing Footwork Drill in a 45-Second Video

The Shadow Boxing App is a boxing workout app that works like a coach in your pocket. It calls out what to do during a round and you do it. Most of the time that means punches and defenses, but this short video shows a footwork exercise: the app calls a direction (forward, back, left or right), the boxer takes one step that way, then throws three punches.

It looks simple, and it fixes a very common habit. Left alone, most people shadow box with their feet planted and only their arms working. Here you cannot punch until you have moved, and you never know which way the next step goes. The rule to follow is the one every coach teaches first: the foot closest to the direction you are going moves first, the other one follows by the same distance, and your feet never cross. Do that and you land in your stance, ready to punch. Once this feels easy, the step in, 1-2, step out drill is the natural next thing to try.

When you try it yourself, keep the steps small. A few inches is enough, and a big lunge leaves you off balance for the punches that follow. Keep your hands up while you move, and wait until both feet are set before the first punch goes. All you need is enough floor to take a step in each direction. The app is free to try, so download it and run a round of this before your next session.