Your feet are slightly greater than shoulder-width apart. [1] X Research source Rest your chin on your chest and look forward through your eyebrows. [2] X Research source

If you were to draw a line from you straight in front of you, your front foot would be at a 45-degree angle. Your back foot should be almost 90-degrees. [4] X Research source With every movement, always land and push off starting from the balls of your feet.

Keeping one foot on the mat at all times allows you to spring, counterattack, and pivot quickly in a fight. Reverse this motion to move backwards – stepping with the back foot and sliding the lead foot backwards to follow.

Focus on keeping your spine straight while moving. Don’t lean wildly or take yourself off balance – your opponent will capitalize on your loss of balance in a fight.

You don’t have to drop your hands to relax your upper body. Let your arms sway a bit, as if you were walking.

The movement should move you no more than 6-8 centimeters. [6] X Research source

Push off your back foot. Use the momentum to swivel your front toe 45 degrees to either side, changing your direction. Quickly slide your back foot so that it is behind your front heel. Once you get good at a basic pivot, work on taking a small step, then pivoting as the foot lands. Make sure you get back to your stance quickly. [7] X Research source

Moving forward and to the left: Push off your back foot with a sharp, explosive step forward and sideways. Move along the angle of your feet, as if your insteps pointed the correct direction for you. Step your front foot forward 2-3" to the front and 2-3" to the left. Glide your back foot into place, taking care not to lean forward. Moving backwards and to the right: Push off the front foot with a sharp step. Step your back foot 2-3" to the back and right of your body. Quickly glide your back foot forward and sideways to return to your stance. [8] X Research source

Push off your back foot with a sharp, explosive step forward and sideways. Move along the angle of your feet, as if your insteps pointed the correct direction for you. Step your front foot forward 2-3" to the front and 2-3" to the left. Glide your back foot into place, taking care not to lean forward.

Push off the front foot with a sharp step. Step your back foot 2-3" to the back and right of your body. Quickly glide your back foot forward and sideways to return to your stance. [8] X Research source

Moving forward and to the right: Push off your back foot, aiming it forward and to the left. Use your front foot like a brake, pushing off it to counteract the push from the back foot and move you diagonally. Step forward and to the right, almost like you were hopping. Glide the back foot into place. Moving backwards and to the left: Push off of your front foot as if you were trying to step directly backwards Use your back foot almost like a brake, pivoting on it to move diagonally backwards. Step backwards and to the left with the back foot, only moving a few inches. It is easiest to move back and left as opposed to perfectly diagonal. Glide your front foot back into position. [9] X Research source

Push off your back foot, aiming it forward and to the left. Use your front foot like a brake, pushing off it to counteract the push from the back foot and move you diagonally. Step forward and to the right, almost like you were hopping. Glide the back foot into place.

Push off of your front foot as if you were trying to step directly backwards Use your back foot almost like a brake, pivoting on it to move diagonally backwards. Step backwards and to the left with the back foot, only moving a few inches. It is easiest to move back and left as opposed to perfectly diagonal. Glide your front foot back into position. [9] X Research source

As you get better, practice one-footed, double-time, and hopping over the rope.

Touching both feet in every space. Touching only one foot in every space. Touching each foot twice in every space. Side-stepping through the ladder. Moving up two spaces, back one, up two, back one, etc. [10] X Research source

Make the box higher “March” up the box, stepping up and down with each foot. Work on single-leg jumps. [11] X Research source