Footwork Techniques
A. Single Step (one leg moves)
1. Lead Step Forward (Lead Step)
This is generally used to allow you to attack with a punch then quickly retreat out of range. The front foot steps forward as the strike (usually a jab) is thrown but the back foot does not move. At the extension of the punch, quickly push off the front foot moving back to your normal stance. Example
A. Single Step (one leg moves)
1. Lead Step Forward (Lead Step)
This is generally used to allow you to attack with a punch then quickly retreat out of range. The front foot steps forward as the strike (usually a jab) is thrown but the back foot does not move. At the extension of the punch, quickly push off the front foot moving back to your normal stance. Example
Can also be used as a feint to judge an opponents reaction or throw off tempo.
2. Floating Leg (Lutang)
From Kalis Ilustrisimo, the movement allows you to quickly move your lead leg out of the way of an attack without stepping back. It's also a deceptive movement which can throw off your opponent. As a strike approaches, either slide or swing your lead leg directly behind you and then forward again. Example
3. Rear Step Back
Generally used defensively to get out of range of your opponents upper body attack, then quickly move back in range for a counter (see Snap Back/Rock Back under Defensive Tools)
B. Multiple Steps (both legs move)
1. Basic Footwork
Step first with the foot which is closest to the direction you are heading, then the other foot follows returning you to your stance.
-Forward - Front foot steps, then the back foot follows.
-Backward - Back foot steps, then the front foot follows.
-Left - Left foot steps, then right foot (moving directly sideways).
-Left Curving - Left foot steps then slightly pivots as you step with the right (so that you are again facing your opponent).
-Right - Right foot steps, then the left (moving directly sideways).
-Right Curving - Right foot steps then slightly pivots as you step with the left (so that you are again facing your opponent).
There are essentially two versions of the Basic Footwork. The Step and Slide and the Push Step.
a) Step and Slide (Step & Step) The Step and Slide is the slower, more plodding version where you are essentially picking up the first foot, moving it in the direction you want to go as you shift your weight into that foot to move your body. The second foot then either slides or steps, returning you to your original stance.
*Step and slide technique example
b) Push Step With the Push Step (push shuffle) instead of just transferring weight to move you in the direction you want to go, you quicken the motion by pushing with the opposite foot. If you are moving forward you push off the floor with the back foot. If moving backwards, you would push off the floor with the front foot. Moving to the right, the left foot pushes. Moving to the left, the right foot pushes. Many JKD instructors teach that when moving forward you land on the heel of the front foot. I generally don't do this.
2. Slide Step
Used to quickly cover more distance than what can be done with the shuffle step.
-Forward - Back foot moves first, then the front. Can be a small step (back foot takes a small step forward) or a larger step (back foot slides up just behind or to the side of the front foot).
-Backward - Front foot moves first, then the back. As with the forward side step, this can be a small or large step.
*Slide step technique example
-Angled - My first exposure to the use of the angled slide step is with the unique footwork of Dominick Cruz. Generally used to get an angle for a strike or to setup a strike through misdirection.
*Foot Positioning Technique by UFC Champion Dominick Cruz
3. Full Step/Shifting
When the back foot steps forward beyond what was previously the front foot, causing you to change your stance. Stepping into another stance while throwing a punch at the same time or immediately following the step is referred to as shifting.
4. Pivot
-Front Foot
-Back Foot
5. Step and Pivot (Curve Step)
A lateral step to the side or angled step followed by a pivot. *Example
2. Floating Leg (Lutang)
From Kalis Ilustrisimo, the movement allows you to quickly move your lead leg out of the way of an attack without stepping back. It's also a deceptive movement which can throw off your opponent. As a strike approaches, either slide or swing your lead leg directly behind you and then forward again. Example
3. Rear Step Back
Generally used defensively to get out of range of your opponents upper body attack, then quickly move back in range for a counter (see Snap Back/Rock Back under Defensive Tools)
B. Multiple Steps (both legs move)
1. Basic Footwork
Step first with the foot which is closest to the direction you are heading, then the other foot follows returning you to your stance.
-Forward - Front foot steps, then the back foot follows.
-Backward - Back foot steps, then the front foot follows.
-Left - Left foot steps, then right foot (moving directly sideways).
-Left Curving - Left foot steps then slightly pivots as you step with the right (so that you are again facing your opponent).
-Right - Right foot steps, then the left (moving directly sideways).
-Right Curving - Right foot steps then slightly pivots as you step with the left (so that you are again facing your opponent).
There are essentially two versions of the Basic Footwork. The Step and Slide and the Push Step.
a) Step and Slide (Step & Step) The Step and Slide is the slower, more plodding version where you are essentially picking up the first foot, moving it in the direction you want to go as you shift your weight into that foot to move your body. The second foot then either slides or steps, returning you to your original stance.
*Step and slide technique example
b) Push Step With the Push Step (push shuffle) instead of just transferring weight to move you in the direction you want to go, you quicken the motion by pushing with the opposite foot. If you are moving forward you push off the floor with the back foot. If moving backwards, you would push off the floor with the front foot. Moving to the right, the left foot pushes. Moving to the left, the right foot pushes. Many JKD instructors teach that when moving forward you land on the heel of the front foot. I generally don't do this.
2. Slide Step
Used to quickly cover more distance than what can be done with the shuffle step.
-Forward - Back foot moves first, then the front. Can be a small step (back foot takes a small step forward) or a larger step (back foot slides up just behind or to the side of the front foot).
-Backward - Front foot moves first, then the back. As with the forward side step, this can be a small or large step.
*Slide step technique example
-Angled - My first exposure to the use of the angled slide step is with the unique footwork of Dominick Cruz. Generally used to get an angle for a strike or to setup a strike through misdirection.
*Foot Positioning Technique by UFC Champion Dominick Cruz
3. Full Step/Shifting
When the back foot steps forward beyond what was previously the front foot, causing you to change your stance. Stepping into another stance while throwing a punch at the same time or immediately following the step is referred to as shifting.
4. Pivot
-Front Foot
-Back Foot
5. Step and Pivot (Curve Step)
A lateral step to the side or angled step followed by a pivot. *Example
6. Pivot and Step (Hip Carry)
Pivoting off the front foot toward your back., then a small step to the outside with the front foot to reface your opponent. *See Trevor Wittman Footwork Blueprint
7. Switch Step
Used to switch from a left lead to a right lead (or vice versa) moving little or no distance forward. Generally used to get more power for lead leg knees or kicks. Also used defensively when opponent tries to kick the inside of your lead leg. You can switch step to make him miss then would generally come back with a round kick. Can also be used to get more distance for the cross. Switch step as if you going to throw the lead leg kick, then throwing the cross, stepping forward.
8. Stutter Step
Shift your weight forward onto the front foot then. Bring your back foot up a short distance and just before it touches the ground, you step forward with the front foot. While the front foot is in the air, the back foot has touched the ground and is pushing off. This technique is most often followed up with a rear leg round kick. It is used to move you into the proper distance to throw the kick or, due to it's choppy broken rhythm motion, to throw off an opponents defense. It is also a way of increasing the kicks power. The superman/cobra punch uses an exaggerated version of the stutter step.
*technique example
9. Side Step (Step Over)
I use this term to refer to any lateral moving step (including angled steps) where when moving to the right, the right foot moves first and when moving to the left, the left foot moves first. Used defensively or to setup an attack. Can also be combined with other defensive movements such as slips, bobs, weaves, etc.
10. Gazelle Step
See separate page here
Pivoting off the front foot toward your back., then a small step to the outside with the front foot to reface your opponent. *See Trevor Wittman Footwork Blueprint
7. Switch Step
Used to switch from a left lead to a right lead (or vice versa) moving little or no distance forward. Generally used to get more power for lead leg knees or kicks. Also used defensively when opponent tries to kick the inside of your lead leg. You can switch step to make him miss then would generally come back with a round kick. Can also be used to get more distance for the cross. Switch step as if you going to throw the lead leg kick, then throwing the cross, stepping forward.
8. Stutter Step
Shift your weight forward onto the front foot then. Bring your back foot up a short distance and just before it touches the ground, you step forward with the front foot. While the front foot is in the air, the back foot has touched the ground and is pushing off. This technique is most often followed up with a rear leg round kick. It is used to move you into the proper distance to throw the kick or, due to it's choppy broken rhythm motion, to throw off an opponents defense. It is also a way of increasing the kicks power. The superman/cobra punch uses an exaggerated version of the stutter step.
*technique example
9. Side Step (Step Over)
I use this term to refer to any lateral moving step (including angled steps) where when moving to the right, the right foot moves first and when moving to the left, the left foot moves first. Used defensively or to setup an attack. Can also be combined with other defensive movements such as slips, bobs, weaves, etc.
10. Gazelle Step
See separate page here
11. L Step
