Pendulum In-and-Out Distance Control Drill / Rhythm & Bounce

Before you start

• Position yourself just outside the ladder so that stepping in puts you in striking range and stepping out removes you from range.
• Keep hands up in a guarded boxing stance.

Movement sequence

1. Step forward into range from out of range and throw a one-two down the middle.
2. Step completely out of range to defend so neither you nor your opponent can land a strike.
3. Step sideways to shift position, then step back into range to attack and out of range to defend.
4. Alternate moving to the left and right sides while maintaining the in-and-out rhythm.

Key points

• Ensure your entire body moves completely out of range when defending.
• Keep feet apart and maintain proper stance width when stepping sideways.
• Keep eyes forward and maintain crisp rhythm.

Common mistakes

Stepping the front foot out while bringing feet together, which keeps you in range and creates bad habits. Trying to perform the drill too fast initially, which destroys proper form. Failing to clear full distance when stepping back.

Practice notes

Emphasize slow, disciplined execution to build correct muscle memory before speeding up. Focus on the tactical purpose: closing distance to score and immediately withdrawing completely out of counter-range.