Skip to content


Join us on YouTube

Free Combat Sports Training

Training Tips & Drills

Free UK Delivery

Master Footwork in Combat Sports 👣💨 Beginner-Friendly Drills for Kickboxing, MMA & Boxing

Master Footwork in Combat Sports 👣💨 Beginner-Friendly Drills for Kickboxing, MMA & Boxing

Agility Ladder Drills

Footwork is a crucial aspect of any combat sport, be it kickboxing, MMA, or boxing.

In this blog post, we'll share some expert tips and beginner-friendly footwork drills to help you improve your agility, speed, coordination, and overall performance in the ring.

man doing agility ladder work for sports

Benefits of Agility Ladder Drills

Agility ladder drills are highly effective in developing footwork, quickness, and coordination for combat sports.

agility ladder drills image

They also condition your joints, tendons, and ligaments for the sharp movements required in the ring. By incorporating these drills into your training routine, you'll gain a competitive edge over your opponents.

Getting Started: Setting Up an Agility Ladder

To get started, you'll need an agility ladder. If you don't have one, you can create a makeshift ladder using tape or chalk on a flat surface.

chlk drawing on floor for agility ladder work

Once your ladder is ready, you can begin practicing the following footwork drills:

1. Basic In-and-Out Drill

 boxer doing agility ladder work in the gym for boxing

This drill involves moving both feet in and out of the ladder squares while maintaining a fighting stance.

Start slow and gradually increase your speed as you become more comfortable with the movement.

2. Lateral Steps Drill

fit woman doing agility ladder work

For this drill, start with both feet outside the ladder and step in with one foot, followed by the other, moving laterally along the ladder. Keep your movements quick and light, focusing on staying on your toes.

3. In-and-Out with Strikes Drill

kickboxer in gym working agility ladder and punching

Combine the basic in-and-out drill with strikes, such as a jab or a cross, to practice engaging and disengaging your opponent quickly and effectively.

4. High Knees Drill

high knees agility ladder workout drill

This drill helps develop speed and coordination. Move forward through the ladder, lifting your knees high with each step, staying on your toes and maintaining a quick pace.

5. Ali Shuffle Drill

agility ladder work for mma combat sports workout drill for footwork

Inspired by the famous Ali Shuffle, this drill involves shuffling your feet in and out of the ladder squares while moving laterally. Be sure to practice this drill in both directions.

Consistency is Key

Improving footwork takes time and consistent practice. Start with the basics, and as you become more comfortable, gradually progress to more advanced drills.

agility ladder work 2 ladies learning footwork on agility ladder

Remember, it's not about being perfect right away; it's about making consistent improvements each day. By incorporating these footwork drills into your training routine, you'll be well on your way to mastering the art of footwork in combat sports.

Don't forget to use Valour Strike's high-quality boxing gloves and equipment to take your training to the next level 💪

Free Footwork Training Videos

Valour Strike Youtube Channel on boxing kickboxing combat sports training and drills plus skipping rope workouts

Check Out our YouTube Page, designed to support all journeys into combat sports training and a happier life.

From how to move to a full on workout we have something for you:

Our YouTube Channel 🦅

Footwork Drills 👣

How to Pivot ⏎

Ladder Drills 🪜

Unlock Fighting Feet 🦶


Leave a comment

Please note, comments must be approved before they are published


Safely Supporting Athletes to Attack


Safer, Stronger & Lasts Longer


Tried, Tested and Used by Team Valour Strike