A Wise Athlete Sport and education. Both.
Get the app

Boxing · Basic · b5

Mirror footwork

At home 8 min 2 players One room, terrace, park

Ready when: Stance and footwork (b1) done.

Start a session

What you are learning

Keeping the right distance from another person while moving: one arm's length, in the guard stance, the feet never crossing. Distance is the start of boxing defence, learnt here with no touching at all.

Words on this card Guard, Footwork, Cross, Round, Distance
Guard
The ready stance: feet apart, one foot a little ahead, knees soft, hands up by the chin.
Footwork
How a boxer moves: small steps, the feet never crossing.
Cross
A straight punch with the back hand, with a turn of the hip.
Round
A set time of boxing, followed by a rest.
Distance
How far apart the boxers are: long, middle or close.

Set up

An empty strip of floor about 4 m long; no gloves.

Weather: dry floor

The base setup for boxing

Show it first for the one teaching

  1. Stand facing your child, both in the guard stance, one arm's length apart.
  2. Step forward, back and sideways slowly; your child copies like a mirror.
  3. Stop suddenly. You should both still be one arm's length apart.

Your part while they practise

Lead: step forward, back and sideways in the guard stance, then stop.

Step by step

  1. Face each other one arm's length apart, both in the guard.
  2. The leader steps; the follower copies like a mirror.
  3. Keep the gap the same.
  4. 1 minute, then swap leader.

How much: 4 rounds of 1 minute each way, with no touching and no punches 8 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Freeze

When the leader stops, the follower must stop at the same moment and still be one arm's length away.

Who plays: 2: a leader and a follower; swap each minute.

How to play, turn by turn
Turns
  1. The leader moves for a few seconds, then freezes
  2. The follower freezes too
  3. The follower stretches out an arm: the fingertips should just not reach the leader
  4. 10 freezes, then swap
Fair play
A grown-up leader moves slowly.
Points
1 point for each freeze at the same moment, at the right distance.
Fouls
No point for that freeze
  • The feet cross
  • Closer than one arm, or farther than two
  • The guard drops
  • Any touch
Winning
More points after 10 freezes each.
Stars
  1. 5 points for 1 star
  2. 7 points for 2 stars
  3. 9 points for 3 stars

Easier or harder

Easier

Side steps only.

Harder

The leader changes direction faster.

What you will see, and what to say

  • the feet cross Feet never crossStep and follow.
  • the gap closes One arm awayStep back as the leader steps in.
  • the guard drops Hands up while you moveHands stay at the chin, moving or still.

Self-check

5

5 freezes in a row at one arm's length.

Stop and get a coach when

Knee or ankle pain.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains distance, balance, footwork.

awiseathlete.com/sports/boxing/boxing-b5