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Slide the rear foot forward to return to your basic fighting stance. Be sure not to slide your foot so far forward that your stance isn’t shoulder-width apart anymore.
Step and Slide Backward
With the step and slide, you can move backward (and left and right) as well. As you get comfortable with the movements, you will integrate them to make them more fluid so that you can easily move in every direction.
Begin in your stance. Distribute your weight to the front as you take a step backward. Keep your hands up as you move.
Land softly with your rear foot.
Slide the lead foot backward to return to your basic fighting stance. As when you’re moving forward, be sure not to slide your foot so far backward that your stance isn’t shoulder-width apart anymore.
Advance Shuffle
This is basically the step and slide forward with additional speed and constant movement. You will take a sudden, long step forward.
The key here is to develop explosiveness and springiness by keeping your weight mostly on the balls of your feet when you move.
You should do rounds of shadowboxing in which you are just isolating your movement.
Retreat Shuffle
This is basically the step and slide backward with additional speed and constant movement. You will take a sudden, long step backward.
As with the advance shuffle, you should do rounds of shadowboxing in which you are just isolating your movement.
Step and Slide Left
The step and slide left can be used when you want to get into better position for a strike, or dodge an opponent’s maneuver.
Begin in your stance.
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