Footwork

Sidestepping. Sidestepping may be used:

• To frustrate an attack simply by moving every time an opponent gets set to attack.
• To avoid blows or kicks.
• To create openings for a counter attack.

Retreating Footwork

The advancing steps may also be used in retreating. Everything just operates in reverse.

Pendulum Step. The pendulum step is used primarily to avoid an attack. In the pendulum step, the lead leg is quickly drawn back to where your rear leg is, while simultaneously pulling your rear leg backwards. All your weight should be resting on the lead leg at this point, with the rear foot barely touching the floor, and then you perform a forward push step, with a lead side attack.

Practice

To practice footwork, use shadowboxing. Shadowboxing teaches you how to relax when you move, how to explode when you move, how to throw techniques while in motion. It alerts you as to which techniques are assets and which are liabilities. You can bob and weave, move, kick, punch, kick/punch/kick, and you can also cultivate the coordination necessary to execute all of the above footwork successfully. It also teaches you how to regain your balance after throwing a technique or combination. Other activities, such as jump rope or running, will also train your neuromuscular pathways to handle your bodyweight better and enhance your balance.