Boxing Bounce Footwork - the "pendulum" step

Learn how to get the boxer's bounce footwork. Knowing how to bounce like a boxer requires understanding of natural body rotation and weight distribution. The boxing bounce footwork is not simply jumping back and forth and transferring weight between two feet. The true boxer's bounce will make it easy and efficient for you to bounce around the ring during a fight and not get tired.
00:00 - Intro
00:12 - How you do it the right way
00:59 - Get it into your boxing stancea
01:22 - Wrong technique for boxing bounce footwork
01:40 - Sumary
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[@FYProduction]

I'm watching this video because I want to get better with tennis. All the top 10 touring pros in the world are never flat footed and always hopping around or doing 'happy feet' between the ball contact. They are never out-of-position or balance when chasing the ball. Thanks for the info. That's why they can maintain that energy for 1-4 hours of match competition.

[@RaneBane]

FYProduction skipping rope

[@jasoncardenas8392]

do hopping one foot on the curb and switching, fast as you can. "fast feet" running in place , interval sprints , find a line and alternate jumping one foot either side of the line , then hop on one leg back and forth over the line (do both legs obviously). alternating deep squats between very narrow stance (legs together) and wide stance jumping up explosively each time, also running side to side almost in squat (in an area that has rows like in between chairs)

[@mikeh.99]

Nice job. I never would have picked that up on my own. Feels a lot better. Thanks

[@iyobetadele5491]

This bouncing step is different from another boxer simple and effective always your post is great from another coach sr thankyou

[@markant9534]

You just taught me to dance!

[@danbrownellfuzzy3010]

That looks like A #1 Primero first thing you need to learn boxing. Thanks

[@expertboxing]

When you feet hits the ground, throw the punch. It's easier if you use a very small bounce. That's all it is. The reason why I move better is because my muscles are more developed and more trained.

[@JK-eh2jp]

It's easier if you lock up your ankles. Less use of muscles, less tiring.

[@JimBobSeeker]

Great video, Johnny!

[@mars27970]

Always top info bro thank you!

[@expertboxing]

This puts you in perpetual motion which is useful if you want to be (or need to be) in a state of constant movement. But yes, you can also just stand there and save energy. Different things are more effective at different times.

[@MrMKA2012]

if i love to use it all the time during the fight any thing wrong ?

[@Sh0n0]

@@MrMKA2012 yes, yoyr oponent will get annoyed 🤬🤯

[@eldigitom9680]

great description, thx!

[@louleeazadi5023]

Wonderful!!!!! I was jumping and exhausted! Thank u ☺☺☺

[@izabelpom4341]

Cheers for the video. I think I'm a bit heavy on my feet and getting a bit frustrated with it. I'll try your tips :)

[@KFountain]

I like your short intro and good information.

[@CptGuapo]

Great tip! I always wanted to learn this... I like to see Bruce Lee movies 'cause the way he does that bouncing is really awesome, little relaxed...

[@Delberry23]

I enjoy all these tips. Great videos

[@getfitdit]

Thanks for your vids they have been a great help to me. I'm having a problem getting the rhythm of the movement at 0:38, I'm all over the place and it just doesn't seem to feel natural to me, is this normal for a beginner and is just a case of practice or is there anything I can do to get your type of rhythm? thanks

[@selvarajnalankilli9201]

Excellent training .thanks a lot for learning easier from you.

[@expertboxing]

you’re very welcome!

[@robertg305]

My favorite channel

[@expertboxing]

The example is in the video. If you have to twist, then twist a little bit but focus on the actual bouncing on both feet rather than twisting around in your body.

[@icyBulls]

Great explanation

[@tomcoleman3217]

Thank you!

[@user-rv9yt2gq6c]

Wow that's too smooth

[@CHARMINOO]

Thanks for the lesson mr. Donaire

[@royarroyo2282]

Bro justwanted to show off the Ali shuffle 😂 no but fr I helped me lol

[@ev0wat]

this guys the man!

[@expertboxing]

EXACTLY! :)

[@promma4225]

are u going to do a video on how to do the Ali shuffle?

[@expertboxing]

Yes, I am. That's on the list.

[@MeenaOh29]

Lol I loved the last move you did XD

[@jjking8577]

Nice bro I was Russians explain it with lead heels up when weight is back and real heel up when weight is on the lead foot but thinking more like keeping my weight has close to the middle made it easier to grasp

[@MacJohn94]

appreciated the Ali shuffle :)

[@trevorpruett5298]

Hope you’re well Johnny. Great video

[@expertboxing]

doing great my friend. thank you

[@nicoloco6569]

Thk you brother 🥊🔥👌

[@expertboxing]

no problem!

[@MrChacha2011]

thanks johnny

[@expertboxing]

You don't really have to twist but if it helps you visualize, then do it.

[@expertboxing]

Other than simply aiming for the solar plexus with a left hook, was there a specific effect you wanted? Can you show me an example video of a pro doing this? And I can tell you how it's done.

[@xXAnimefreak93Xx]

do you counter your bouncing movment in the legs with your hands? for example left leg up + right hand up? when i try it, i always get the feeling its wrong cause my arms dont counter my legs movement.

[@barney151]

Thank u

[@AwakenGiovanni1000]

Nice.. literally did not know that..

[@expertboxing]

You're welcome!

[@NakMuayify]

thank you so much again! could you please make a video for setting up left hook to solar plexus?

[@cammerker7068]

When do u use this and when do you use the step drag in a fight???

[@expertboxing]

Start using the jump rope. It's the best way to develop a natural boxer's bounce.

[@TuckerBombBoy78]

does this mean in order to to this you have to twist the legs and core slight just what to know thanks

[@ksyq1]

Could you please make a video how you combine this with 2-legged punching like how you can do it in a very smooth,fast and natural motion. :)

[@White_Hell_Days]

Thanks for the video, Is It different for kickboxing? or basically the same?

[@TuckerBombBoy78]

thanks Johnny never failing to impress

[@JrKinabalu]

Do u have any video of your sparring match?

[@PsychoFlounder]

Does this stop one from punching in air unless only the back foot takes you foward?

[@ebsshassan]

fit !!!!!!

[@expertboxing]

Take your time and learn at your own pace. You have a lot of disadvantages to overcome.

[@KiraTheUnleashed]

Please make a a video on how to do the Ali shuffle.

[@BlueFang714]

It seems that about every move in boxing works better if u have ur mind focused on moving your core first. To me everything moves quicker and easier that way. The bobbing, weaving, footwork, and even this bounce all seem to move better if you move from your core and not your foot. So the core is moving, but the foot is snapping into place. So moving the feet and lower body without shifting the weight too much. I don't even keep my focus in the hips, it's all the core. Punches seem to hit harder

[@odnanrefzepolairos8853]

have u ever played tekken? is posible to fight like Steve fox from tekken?

[@CoachJayB]

Good

[@houtarouoreki2465]

When you watch this you know you're the main character in the anime 😆

[@ivankacic2808]

Nice one coach

[@expertboxing]

glad you like it!

[@ivankacic2808]

@@expertboxing I'm also a boxer. For anyone reading, this guy knows absolutely what he's talking about. 🤛 It's all about preserving energy .

[@richardsalt1469]

Make a video on closing the range please already asked... Thanks

[@RurouniNikos]

ali schuffle at the end lol:P

[@christianredmonddales6400]

are there any other names for the boxers bounce, you are the only person i can find teaching this technique.?

[@jaycee7481]

i saw this being used by yasuke and thought it looked interesting

[@TuckerBombBoy78]

so what am i doing im really confused could i have example please

[@shakoorali7232]

hi johnny i am a very good grapple but all my mates box so to feel equal and not be left out instead of grapple i spar with them i am a beginner i have just been watching your videos for the past 3 days and find it very helpful but the problem is that they are all 6 ft and i am 5 ft 6 i get caught all the time and my slipping isn't the bet please could you make a video or reply back to me to help me solve my crisis my face is always blooded up. thanks for your help if you do help me.

[@Xtazation]

But the opponent try to hit my head and torso than why the head and torso stay in place and the feet moving so much

[@expertboxing]

To change directions multiple times while moving.

[@barryjstark5383]

good vid.........peace

[@Guardianadeltabu]

I take note! Thanks!

[@obiwan9662]

@@Guardianadeltabu can I borrow note please

[@C0UCHL0CKED]

How much do you charge Johnny?

[@expertboxing]

Yes, move from the core! Imagine every other part of your body (leg, arm, foot) are simply extensions of your core.

[@jessejacobo4918]

I try fight when they told me we are gonna fight I start jumping like that similar and he rank out and said I don’t want fight you no more because you’re jumping !😎

[@expertboxing]

You mean left hook to the body?

[@hopdashrun]

I just watched Sonny Bill Williams v Frans Botha and I am so confused about the result. sbw won by UD after 10rounds even though it was scheduled for 12. I just read the wba regs and they say all title fights are 12. But Frans was punching when the ref said "break" and "stop". Frans was deducted a point for that. sbw was deducted one for holding too much. My guess is that the ref cancelled the last 2 rounds. I can't find anything in the regs that say they can do that.

[@maisetas]

so i kinda have to bounce with my both with at the same time, instead of one leg than another ? well that changes everything for me.

[@ancientdarkness3102]

why do my kegs get tired after only a few jumps?

[@expertboxing]

Because your legs are either not well-conditioned or because you bend your knees too much or lacking rhythm.

[@NakMuayify]

yes! I actually meant left uppercut. apologies for the confusion!

[@nathanbrawley7256]

Man, I can't even dash forwards like that efficiently...I have a lot of work to do

[@expertboxing]

I'm sorry I don't understand your question.

[@expertboxing]

I have no idea about kickboxing.

[@JoeySkate24]

And what are the benefits of doing this while boxing? Anyone knows?

[@expertboxing]

This is how boxers move in the ring. Gives you nice rhythm and mobility.

[@mellowkemp7407]

For me the benefit is I dont get in a flat footed stance. Bounce allows me to me more active with my footwork. Otherwise I end up just moving my head and shoulders.

[@sabarikumar3924]

Can you post a video on Manny pacquiao footwork , please

[@user-yq9ih3qn9b]

lmao those last steps tho

[@codykeister8644]

I’m trying to be able to do that. I think it’s so slick I’m so jelly

[@help_there_is_a_fire4989]

I can do that just from 2 weeks of trying to do Cossack Dancing, but I suck at dancing so I did horrible. At least I learnt how to do those steps at a decent speed.

[@melindabarron4916]

I know!! 😂

[@calburner4635]

@@melindabarron4916 🤫 It's a secret!

[@Zeus-cy2fu]

It's the ali shuffle

[@christianredmonddales6400]

Hey I know this video is old but can you still do this with your hands up?

[@expertboxing]

Great comment! I recorded a video on this just now. Will be released as soon as I can. :)

[@expertboxing]

Yes, of course. Try different levels and see how you feel.

[@christianredmonddales6400]

@@expertboxing thanks man

[@SOULJALOS]

Rhythm step OD. Would counter Everytime you step in or catch you off your base

[@expertboxing]

No. You still need to learn many rhythms in order to switch rhythms. This one being the most basic rhythm. Just like how you have to learn a basic jab before you can even get to all the other punches. All that off-rhythm shit is still based off a basic rhythm foundation. And even more so...I can use this basic step to pick apart silly newbs hopping around herky jerky.

[@bertram1st]

Is it one foot to the other or both feet at once

[@expertboxing]

Only one of these is sustainable. :) Both feet at once.

[@iwishuthebest8460]

Is calf or ankle pain normal if i am an absolute beginner?

[@expertboxing]

possibly if you’re not doing physical movements everyday

[@CBFW_KO]

Thomas Hearns yuh

[@BASEDHITLORLOVER14n88]

Thank you. Ive been trying to figure this out. Strange, when i add in the hip rotation it almost feels like i weigh less, what I mean is its like the impact on the ground is less.

[@Ahmedsabahwww]

👍

[@shivamrai2487]

Johny what's your ameture record?

[@kobe51]

Adam Jr 0-20, what's your point?

[@kickboxingunderground]

Johnny, please check out this teacher over in Russia who has a boxing channel overdubbed in English. He teaches the pendulum step, but it is much different and much more efficient. Also, much quicker when you want to make surprise advances, etc. You'll love it. If I find the link I'll come back and post it.

[@kickboxingunderground]

Found it: kzbin.info/aero/PLSfV2JL8tW4N7BLwOCd_pND0c8aUEv0rR And he has other videos going over different ways to use it as well. The link says it is leaving KZbin, but I think it actually stays right on KZbin.

[@expertboxing]

Already seen most videos out there and known about them long before people even started boxing. His pendulum step is not the standard one taught (his is heel weight vs metatarsal weight). It's good for countering with anchored power. Not so good if what you really wanna do is move. Beginners should learn to move first...since amateur boxing is (traditionally) on points, not power.

[@cehinton]

@@expertboxing Oh, ok, I appreciate your insight on it. I've tried his pendulum step technique, and I can't do it. (But he sure knows how to advance or change direction with it quickly, so I was impressed)

[@joaoii1082]

Say what boxers throw the corckscrew punch like that

[@expertboxing]

like damn near everybody?

[@joaoii1082]

@@expertboxing ah sorry, think I meant to comment in the corckscrew punch video

[@tyler8447]

Ahh is this how they have that bounce when jumping rope?

[@stephonjames1038]

Miguel Cotto was good at this

[@jenniefinken]

I can't for the life of me get this? why? could it be because of a knee injury?

[@alexong2542]

Note: this is just for training , not used in sparring or real fights. If you ever seen a boxing match , they don't hop around much like that in the video, they do move and shift their weights around a lot , but they don't hop around the ring a lot like that , ONLY UNLESS you're Muhammad Ali or Bruce Lee. You need to realize this is extremely taxing on the body and wasteful of energy. Another reminder is that you can't keep that up in your 30s, notice how Muhammad Ali changed his style in the 70s?

[@expertboxing]

Ummm....yeah, man. Most people watching this are beginners and otherwise "amateur-style" boxers...and those does skip back and forth a ton. Have you not ever seen amateur boxing?

[@OBnice777]

is this what on your toes mean vs flat footed?

[@expertboxing]

A little bit, yes. On your toes just means you’re ready to move. Flat foot means can’t be moved.

[@OBnice777]

@@expertboxing can i still shadowbox with small space?

[@OBnice777]

and when shadowboxing do i stay on my toes or be flatfooted or both

[@expertboxing]

Do what you can with what you have. Try different things and see.

[@OBnice777]

@@expertboxing can beginners shadowbox with egg weights?

[@OBnice777]

do you boucne when shadowboxing?

[@expertboxing]

yes, why not? but not on every step of course

[@OBnice777]

@@expertboxing do you have video how to shadowbox properly?

[@expertboxing]

Search my channel :)

[@mvaro1241]

I don't want to bounce i have knee injuries..

[@hopdashrun]

sbw looks like he would've lost if it was to 12 rounds. He threw almost no punches in the last min and got hit with a big right that almost took him out.

[@chandramani313]

I don't know why.. but I'm unable to jump like u..my steps are very funny

[@expertboxing]

What do yours feel like? What seems different to you?

[@yingghit97]

Manny Pacquiao loves to jump side to side

[@garykelly9191]

Bounce right into a right hand 😂

[@expertboxing]

Sometimes back and forth, sometimes up and down. Sometimes on-rhythm, sometimes off-rhythm. Things you'd know from sparring. 😉