Curated Action

Pendulum In-and-Out Distance Control Drill

Boxing

Pendulum In-and-Out Distance Control Drill is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 52 sec

Training Details

0:00 / 1:52
Sourceyoutube.com/watch?v=m7ryD1l_5qM
AuthorYouTube creator

Pendulum In-and-Out Distance Control Drill

Step forward across the ladder into punching range with a 1-2, step both feet fully back out of range to defend, and step laterally into the next square.

Key points

  • Step forward into range with the 1-2 landing on the ball of the lead foot
  • Push off the lead foot to pull the entire body completely back out of range
  • Step laterally with the trailing foot first to translate along the outside of the ladder

Common mistakes

Stepping the lead foot back to touch the rear foot while leaving the body inside punching range.

Sets: 3Reps: 12 repsRest: 30 secEst. duration: 1 min 52 sec
boxingfootworkrange controlin-and-outVideoAuto ExtractedYouTubeMaster Boxing Footwork with these 5 DRILLS

Clip: 5:15–7:07

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.

Build a full session around this action in the free Routine Builder.