Course curriculum

  1. 1
    • What is the Footwork Training System?

  2. 2
    • READ THIS FIRST- how to use this course

  3. 3
    • Boxercise Footwork Training System - Exercise 1

  4. 4
    • Boxercise Footwork Training System - Exercise 2

  5. 5
    • Exercise 3

  6. 6
    • Boxercise Footwork Training System - Exercise 4

  7. 7
    • Boxercise Footwork Training System - Exercise 5

  8. 8
    • Boxercise Footwork Training System - Exercise 6

  9. 9
    • Boxercise Footwork Training System - Exercise 7

  10. 10
    • Boxercise Footwork Training System - Exercise 8

  11. 11
    • Boxercise Footwork Training System - Exercise 9

  12. 12
    • Boxercise Footwork Training System - Exercise 10

  13. 13
    • Boxercise Footwork Training System - Exercise 11

  14. 14
    • Boxercise Footwork Training System - Exercise 12

  15. 15
    • Great competitive drill

    • Kettle time boxing

    • Use 'triangles' to move in circles!

    • Footwork Circuit

    • Jab and move coordination drill

    • Great footwork balance drill

    • Basic footwork improvement drill

    • Pivot explanation

    • The BEST footwork drill ever !

    • Front foot and back foot pivot drill

    • How to hold the centre of the ring

    • Simple footwork drill

    • ONE thing to improve your footwork

  16. 16
    • 4m x 4m technical drawing

    • 5m x 5m technical drawing

    • Exercise Board Picture

    • Footwork Drills

    • BFTS Individual Learning Plan


Coach Educator

Andy Wake

Andy is the worlds most experienced coach educator having trained 18,000 coaches to date over a 29 year career.

His boxing fitness program Boxercise is present in over 50 countries and has over 5 million participants. He was personally selected by the late Muhammad Ali to design a training regime to bear 'The Greatests' name.'

He is a licensed professional boxing coach with the British Board of Boxing Control and licensed sprints coach with British Athletics. He has a BSc. (Hons) in Sports Science (2:1) from Brunel University.

Included in a 21 year international athletics career he made the 60 metre sprint semi final of the World Masters Championships in 2004. He has competed in the Pole Vault in two World Masters Championships and is a five time national champion.

He has been coaching since 1985 and has coached 4 Olympic Champions ( with 5 Olympic Golds) 21 World Champs 17 European Champs 5 Commonwealth Champs In 4 different sports.

Currently he coaches at North Devon Athletics Club and Mowsley Boxing Club.

Bonus material

Resources to improve your footwork!

  • Footwork Mat Design

    Includes the designs for the ring canvas and all measurements for 4x4 and 5x5 metre sizes.

  • Displays for your gym

    Useful PDF's of every drill AND also the stunning design for the footwork system board you can wall mount in your gym for boxers to learn from.

  • Individual Learning Tracker

    No more guessing what to do next. Use the individual learning tracker to measure each boxers progress through the drills.


Paul Forrest- ex professional boxer Sydney (AUS)

"I wish I had known all of these drills early in my career"

Chris Boyle -Leeds (UK)

"We have the lines painted on the gym floor and it helps to have a visual aid so the boxers can practise with. Footwork wins fights especially at top level – it gives them the winning edge.

Michael Burgess- Waterfront Boxing Club (UK)

"The footwork training system saves us coaches so much time in the gym. We have an iPad on the wall which the young boxers select the drill the coach gives them, they then watch the on screen demo and repeat what they see on the footwork lines. They then progress to pads or a bag and then ultimately into sparring. As coaches of a very busy club we can get spread a bit thin at busy times and the footwork training system really helps. ALL of the skills are directly transferrable to the boxing ring"

Adrian Ford

"Once a month our coaches sit down to watch the drills- we call it staff training. Never before has anyone put all of the drills a boxer needs into one easily accessible place. This makes the job so much easier"