Boxing Drills to Build a Pendulum Step Worthy of Oleksandr Usyk
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- เผยแพร่เมื่อ 27 พ.ย. 2021
- www.myboxingcoach.com - How about mastering a technique that is used extensively in the amateurs and forms a fundamental part of the Oleksandr Usyk boxing style?
This technique is absolutely central to building a super-effective boxing style that is based upon mobility.
In this video you will get 3 boxing drills that will help you master the pendulum step.
These boxing drills are simple in nature, and are progressive, with each being a logical step on the journey to properly master the pendulum step.
If you are able to avoid the common faults that I describe in the video then in no time at all we'll have you executing a pendulum step that Oleksandr Usyk himself would be proud of.
Cheers
Fran
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You the man Fran! You really know your stuff! 👏🏼
I've once seen you on a show called blacklist. Are you an actor?
ITS TONY JEFFRIES HIMSELF 👍
Its Tony jeffries himself
@@chinmaybhabadYT what are u an echo?
Both Fran and you are awesome coaches. I've learnt so much from both of you!
I practiced pendulum Soviet boxing for a looong time decades ago and I remember the key principle of good pendulum movement is to make sure the ankles are 'locked' and stiff as hell. Thought this was worth mentioning.
Yep, that's important. Can't keep balance or anything if it's not.
How do u make ur ankles locked or stiff ?
@@cornmill6516 You keep them locked (with your muscles and tendons) and try to make that a habbit. After a lot of training, they stay locked without you even thinking about that.
@@clffreak how long will it take me to learn pendulum Style do u think ? It suits my style but I have a fight in 2 months and wonder if I’ll be be able to implement it
@@cornmill6516 If I only had 2 months, I'd stick to what I'm used to. Pendulum boxing is a whole different story, there's much more to it than shown in this video. It takes years to be good at it especially considering the fact you need to change your old habits, I mean you fight in 2 months so I'm assuming you've already had a decent amount of training in your boxing style. Don't change the style 2 months prior to the fight
0:50 pendulum.step.(balls of feet short movement ) moving both legs together I think )
1:25 staying on edge of range
2:10 3 drills to understand dis
1 step in out (go back push front leg (
2 shuffle (when I go back i push bqck leg (
3 bounce(both lega kind move together keeping distance )
3:55 key :staying on balls of feet for all of em
4:10 back foot shoulb be on toes (not flat footed) specially for amaturs pros are more flat footed
5:20 maintain distance between legs
thank u for dis g
I've always wondered (and struggled) how to do Pendulum Steps for a long time. Your step-by-step instruction explains everything instantly. Thank you for sharing 🙏
Everything about this couch is calm, cool and collected. Great trainer!
Thank You Frank! You explained your concepts in a practical and clear language!!!
I just wanna say that is great to see a coach explaining and actually DISPLAYING good technique. I see some coaches on youtube teaching some very fancy-worded concepts and not demonstrating even a basic understanding of footwork (and these are always the guys that talk down on other coaches' teachings)
Great video as always 🥊🥊🥊
Glad to help Italo, thanks for watching and commenting 👍
Been wanting this. Great stuff, coach. Thank you!
Great video. I always love when you hit the bag. It really is a pleasure to watch. Fluidity. Power. Ease. Movement.
Thank you Fran!!
Extremely Amazing Content. Taught clearly,,,precisely,,,& simple. Thank you!!!.
Brilliant synopsis Fran, thank's
ur the most knowledgeable boxing coach on youtube. i rly enjoy ur content
It’s impressive the amount of respect of elite athletes that admire one another like Tony towards Fran,it gives us a lot of encourage God Bless
Thanks for another good one Fran. The gyms here in NY dont teach some of the stuff you cover and I'm always stoked to get a video notification from your channel.
@Frán Sandś scammer bot
Thanks for sharing knowledge!
Valuable vid!
Great video Fran, you’ve really helped my training, my coach is impressed! Have a good evening
Glad to hear that Lauren...keep up the good work👍
Great coach and very well explained. He gives a better understanding of why you do it.🤜
watching you on the heavy bag was so educational. Thank you
Thank you for this !!!! Amazing video
I really appreciate your efforts in sharing these helpful and educational productions. Especially enjoyed learning about the 5 ranges and the foot alignment/narrow stance factor after throwing a combo. Cheers from San Diego.
You're very welcome, thank you for taking the time to watch and comment.
I have been looking for videos on the pendulum step for a while and there’s so many different versions, but this is exactly what I wanted to find. Thank you Fran!
Thanks, very glad it helps 👍
Thanks for that Fran, really helped me out
Excellent teacher.
Thanks Mr Sands. Real helpful video.
Absolutely spot on, the drills, progressions, tips and advice, great video Fran👏
Glad you enjoyed it pal, appreciate that nice feedback
Thanks you so much coach keep uploading
Thank you very much Fran. You explain things so simply, and thoroughly. I’ve learned so much from your videos. I recently completed an England Boxing coaching course, and your channel was highlighted as one of the best for aspiring coaches to watch to help them to become better instructors. Thank you coach for your commitment to the noble art! 🙏🏻
Thank you mate, I really appreciate it when a fellow coach takes time to watch, really rewarding for me. Best of luck in your journey as a coach...you're going to love it 👍
Hey mate, how is your coaching coming along?
Awesome!!! Thank you!!! From Toronto,Canada
thanks coach! big fan of your zen like lessons!
Excellent video Fran and good to see you active. You have to tip your hat when someone is having a go
You and Alex Frolov are the absolute top tier trainers on YT. I try to implement as much of your philosophy as possible, i hope you are happy and have a good life.
Great lesson Coach ✊!!
Wow - that's impressive, came in a bit sketical but I pay attention to body mechanics and your in-out body 'pulse'/rythm and the balance in not going for too much power during the combinations (so as not to compromise your mobility and to be able to re-establish the pendulum) was the spitting image of what Usyk looks like.
Hey Fran, great video, as always! I just wanted to drop a positive comment for you here. I’ve only been boxing a little over four months and have been watching a lot of tutorials to try and expand on the knowledge passed down by my coaches. I’ve discovered some great channels on here but I’ve found your videos to be the most informative and detailed from a technical perspective. I only discovered your channel a few weeks back but your advice has already had a significant impact on my boxing. Just wanted to say thanks for your amazing content and knowledge and let ya know I really appreciate what you’re doing! All the best.
Thank you Eric, that;s really kind and I feel privileged to be in a position to help determined people such as yourself. Keep up the great work 👍
@@myboxingcoach nice one Fran. Same to yourself 👊🏻
Solid content! 👍💪🙏
Love your channel.
Great content Fran and demonstration as well!
Thanks Duncan. I hope that all is well with you pal 👍
Love this video 🔥
Anderson Silva teaches something really similar on his Boxing for MMA videos! Thanks for the lessons, Mr Sands, you are the man
Great stuff
This guy has a really calm and satisfying voice ngl
I would like to watch 2 coaches sparring :) love them both. Keep up the good work…
Nice tips
great stuff
The Coach is back!!! I actually love this technique to set up offensive ambushes it takes a great deal of timing and patience to get the results 🥊🤔
@Frán Sandś I always hit the like button before I leave a comment sir. and thanks coach I appreciate it.
@@lordoftheboxingring2020 that’s not actually him 🤦🏻♂️
@@Jason-kv7cm thanks
Excellent 👌
W vid needed this
Nice video!
These are the things i need to learn
top man good power in jab plenty off them.
For me a sign of a quality operator is you can see his combinations,movement is drilled to the point that when they're tired it all looks the same,technique dosent go all out of shape when pressure is on.
Thanks coach I will use this on my opps next time I catch them
Hello, great, thanks
solid shots on the bag!!
Cheers Brian
Nice! In Kenpo karate we call this a step drag from a neutral bow stance.
Looking good on the bag old school.
Thx
Yeah this vid just got saved 👍
You’ve still got the moves Fran!
Ha. Thanks pal
Great video, thank you. Finally somebody pays attention to a pendulum! Minor detail - looks like you are dragging your back foot rather than using it. The reason being is your back foot (toes) is 90 degrees relative to your front foot. Try 30-45 degrees instead. Bear stance with toes directed inside is a good example of a proper boxing stance while you have a "charged spring" propelling your body
No 90 degrees is better
Lovely 👌🏼
Thanks mate. Hope you are well👍
Thank you, Fran, for your suggestions for great training techniques.
Thanks Mark, I appreciate that pal
Awesome video Fran!
Something I’ve been thinking about a lot lately, especially with distance changing like this - how do you manage without glasses when it comes to range finding/distance? It would be awesome to hear your experience on this!
Hi Jordan. Thanks pal. I'm long-sighted, so once my glasses have been off for a few minutes my vision is OK for bag work etc. Probably would be for sparring too, although I gave that up a long time ago (I've eaten more than my fair share of headshots in my life, don't need to take any more!)
Coach - as someone who studied wing chun for several years, I'd like to offer that I fully agree with your premise that the rear heel should be raised, and dynamic tension maintained in the rear calf/lower leg. (Mentioning the wing chun context because the few trad WC schools I have had experience with do generally keep the full foot on the ground.) It is possible to have effective movement both ways, but the raised rear heel adds speed and explosiveness IMO. Great technique sir, thanks for teaching.
Thank you Jonathan. I love the cross over and common aspects across these combat disciplines, there's got to be something in that 👍
Great stuff coach! I learned the "pendulum" more like the second drill you demonstrated. How I learned it was to throw a hard jab in the forward step and then throw a hard rear (#2) hand on the back step while keeping the weight forward and "squishing the bug." There is some hip and shoulder rotation involved as well. I would do dozens of these "1 then 2 then 1 then 2" etc..., Its hard to visualize but it's similar to your second drill.
Cuando a eso le agregas el "golpe de látigo" (que significa que el trayecto de regreso de tu mano izquierda, luego de conectar el jab, sea MUCHO más rápido que el trayecto del jab de tu guardia a la zona de impacto ) hace mucho más potente éste golpe y mucho más explosivo. No olvidando que ese Jab "de salida" debe ser muy muy rápido, pero el regreso deberá ser muchísimo más veloz todavía.
Saludos amigo desde México.
Reciba un fuerte abrazo y a seguir entrenando.
@@oscaranibalhernandezcervan2642 What are examples of this whip punch in action?
It is also perfect for pressure fighters, you can just step backwards when they go in their offense and then retaliate stepping forwards again coming with a 1-2.
Will there be a video on moving while ducked coach?
Thank you for this! I think I was watching the Russian man you referred to, and he was stressing the importance of keeping the ankles stiff, not relaxed. (Not saying yours were not)
I wish my jab looked like his👏🏾🥊
Was always told not to do these kinds of movement because they waste alot of energy...idk pendulum step sounds good, the whole pushing off with the opposite foot is boxing footwork 101. It's a good vid good advice on what feet should be doing.
Hi Fran, you were talking Usyk(same school as Lomenchenko), but didn't explain why/how he's using the Pendulum Step to get his toe outside of an Orthodox fighter's toe, from a SouthPaw point of view, which was what lost A.J the bout...
Could you also go into some of the Counters to the Pendulum Step, like the Rear Foot Pivot and Cross, for people to look for in the rematch?
Thanks, love what you do
Frank could you please shed some light on when to use them? Thanks a lot
Gold! I wonder what would those rhythm stepper haters think of this - if they can see any difference at all
Hiya Fran. Thanks for this! How many rounds for each drill?
I love the pendulum step. Dimitri bivol is a master at it. He went 12 rounds with Canelo (he won) and didn’t have a mark on him. Canelo couldn’t get anywhere near him. Kept him at long range the whole time which is ridiculous. I tried doing the pendulum step whilst shadow boxing and lasted around 2.5 minutes before my calves gave in.
Hey Fran I just recently stumbled upon your content. I’m a fan of the sport of boxing, all sports really, I’ve played basketball, football, ran track and even trained a little bit of boxing. Now in my mid 20’s I still train like an athlete because it brings me joy and I like to push my limits. I still train as a boxer and one of the things I’ve wanted to improve is my speed. I’m obviously pretty fast from being a natural athlete but how does one obtain that lighting blistering speed? My favorite fighter of all time was Roy Jones jr, that combination of speed and power was unmatched in his prime, but it was not just his hand speed but his actual overall body movement and how fast he could engage and close gaps. His balance and coordination, spine stability etc was all superb, a real life action super hero you could say. How does one obtain that level of athleticism? I know Roy had a lot of natural gifts but im a firm believer, and I think you could respect this philosophy, it’s not what you train but HOW you train. Are there any pointers you could give me for improvement? My apologies for rambling I got a little passionate, I would appreciate if you took the time to respond and as always peace and love to you and your family!
Hi Michael. Thanks for your comment. Look, you probably have good speed. Get the technique right, great technique maximizes the speed you have and gives you the best chance of landing the shots 👍 PS - RJJ...superb fighter
@@myboxingcoach thank you for your response! I will subscribe to use your videos as a guideline!
You mentioned keep the feet aligned properly to avoid stacking them and being off balance. I've felt that wobble, but mostly just see it a bit in my videos. I also see that when you move, there's a point in the pivot/slide (not sure on vocab) where it looks like you also cross a bit with that back for swinging around. However, it seems you reset and square up before advancing throwing any punches. Does this seems accurate? Should I also aim and practice to move like that?
Thank you Fran! I'm learning the basics but I'm having problems with footwork. I've lost my feet arches long ago, will footwork still work for people that lack arches?
Float like a butterfly Fran
Would it be possible to do the pendelum step with the lead leg turned slightly fowards? I am thinking of using this in mma because of the mobility and defense it provides but a bladed front root leaves one more suceptible to leg kicks and footsweeps which i want to be ready for with my leg turned slightly forward.
Hey coach can a step be considered a pendulum if you use your weight with your footwork to move, whereas a shuffle you don’t have to use your upper body weight?
This looks kinda like a rythym step but maybe you can put it in the same category as pendulums?
I always envisioned joe Fraziers gazelle hook as the ultimate pendulum, but maybe I have been using the wrong terms for years 😮
How do you swing a haymaker with out twisting the inside of your front foot?
🙏🏾
sir what would u suggest for a tall boxer with comparativelylong legs for same height person, who just moves with basic footwork like front back, who just cant move his feets pretty much and even after footwork drills just stays more of balanced but not much movement and so far its working but not sure what if doesnt next tume
Fran could you give me your opinion here… I’m 37 …did Muay Thai for years and have done boxing for 6 months … like 4-5 times a week… anyway I’ve been asked if I want to compete. I’m not sure if I’m ready but I’m guessing my trainers think so. I’m not great but I’ve came along way since starting. Anyway… do you think I should? Not sure if at my age people will have a lot more experience. Any thoughts? Cheers
Been learning how to punch whilst speedily moving forward with a flurry of punches too. I know how to step and punch but how about when you've got the opponent hurrying backwards and you're chasing with punches?? Any chance of a video discussing techniques please?
You know what JD, that's a really interesting question. My answer would be there's only so fast you can move forward whilst punching. If you go too fast you are increasing the risk of getting nailed. So, if the opponent is backing away too quick, try the attack and then call it off and reset. Close the ground, feint, create a gradual constant pressure without over-committing. I have made a note and will add a video to my list👍. Thanks again JD, great question.
@@myboxingcoach thanks for your recent email in 'finding rhythm' . This has helped me realise the solution to the above. Cheers!
This style of stance and footwork is great for the amateurs especially if you're a taller outfighter or if you're short and want to move in and out with straight punches on a straight line.
But if you're a shorter power puncher you will have to learn how to be just as fast and light on your feet as the pendulum but while sitting down on your power punches, shifting into back hand leads, moving your weight from back to front and pivoting your feet, legs, hips, and waist both separately in awkward positions and as one solid unit that you can twist ans send crashing into power shots at speed.
What some coaches teach as wrong and bad that you should never do in one style can be the foundation that's required for another style to even work in the ring.
What happened to the flooring? Are you upgrading? I liked all the diagrams
Yes Nabeel, we are building extensions to the boxing club...the lines will make a comeback 👍
Id say that the pendulum step s one of the most neglected techniques because it take some fitness to implement it successfully. If however you commit yourself to practicing it and constantly work on it the benefits of being able to control distance in attack and defence and sheer explosiveness and better cardio are some of the important things it brings. It simply cannot be over stated.
Well you've convinced me
Btw, Tae Kwan Do (Korean karate) uses this in point scoring competition. For them it's pretty fundamental and essential to sport fighting.
Can one develop it to at least an adept level,even if they are not a naturally gifted athlete?
@@theman3725 Of course.
How to move side ways while bouncing without shuffling ♥️♥️
What brand of shoes are those.
Hi Fran, I’m at university boxing and there’s a few guys quite a bit better than me. Over the Christmas break (which is a month) I want to gain ground on them. Could you give advice on how level up your boxing skills in a short period of time (1-2 months). Thanks. P.S. I think that would be quite a popular video
That is a really good suggestion pal. I'll have a think and put a video together. Quick question. What do you think makes them a little more advanced than you?
@@myboxingcoach The fact that they punched me in the face way more often than the other way around (haha Just kidding). They are just generally a higher level. Better footwork, quicker hand speed, more efficient punch technique. So nothing specific, unless you could narrow down your question?
Also it might be worth mentioning that I’m not a complete beginner. I’ve been boxing for about a year and a half (can hold myself in sparring with people who have had about 5 fights) but these 2 guys seem to be quite above those guys
😂 The first bit is exactly the kind of response I'd get from my boxers. Understood. It's going to be around getting the basics done to the highest standard possible, I know that's not exciting. Do you consider yourself more offensively-minded or defensively minded? So, are you primarily the aggressor?
@@myboxingcoach I am usually the aggressor although unusually that’s not too relevant in this case as the ring at the university is literally not much bigger than a phone booth so it’s very close quarters. And yeah I am looking for that kind of advice about the basics, thanks. My aim is to do about 30 rounds a day for a month over Christmas (shadowboxing and drills) and looking for advice on what to do with those rounds. Thanks
the jab is king
👍🏻
👍👍👍
WonderBoy calls it the shuffle. I spent months "shuffling" everywhere I went. Shuffle to the bath room, shuffle to the store, shuffle to gym...you get it, just do the shuffle instead of walk.
I really have seen a lot of people discourage this methodology but all those Cuban gold medals can't all be wrong.
That Russian Channel you suggested quite a while ago, that coach loves the pendulum
Yes he does, amazing coach is Alexei 👍