---
title: "Boxing Stance and Footwork Training in Munirka Delhi"
description: "Master your boxing stance, footwork, and shadow boxing drills at Tokas Boxing Academy, Munirka. Build your foundation with expert coaching for all levels."
canonical: https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/buniyad-stance-footwork-shadow-boxing
last_updated: 2025-09-23
---

# Boxing Stance, Footwork & Shadow Boxing Training

Tribe Verified · Led by Commonwealth Games medalist Rohit Tokas.

By [Tokas Boxing & Fitness Academy](https://mytribe.in/tokasboxingacademy) · Training academy in Munirka, New Delhi; accessible to students across Delhi NCR · ₹2,500 Per Month (estimate)

Part of [Delhi Boxing Academy](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy). [View full gallery](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/gallery)

Real boxing starts with the basics. At Tokas Boxing Academy, we build your foundation—the 'Buniyad'—with the same discipline that takes our fighters to the national podium.

## Photos and videos

- [Video: A young boxer practices his guard and stance. Getting the basics right is the first step to becoming a great fighter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef5de746-28ed-46c7-b79c-06e096e9fec6)
- [Video: Our students practicing shadow boxing in a line. This drill helps them visualize an opponent and perfect their punching combinations and defensive movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4acacc08-c69a-4d32-9504-254858e15343)
- [Video: The entire class works on the side-step drill. This fundamental movement is key for creating angles and evading punches in a real match.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9085c352-f3a6-4014-a018-8e166a98ac2b)
- [Video: Even our youngest members start with the fundamentals. Here, the kids' batch is learning basic footwork and coordination exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d44eaed-38ed-46e0-a3f0-5a329ae6574b)
- [Video: Reset, Restart, Refocus. I lead the class through basic rotational movements and stance drills to warm up and reinforce core techniques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/556c8298-afd3-4cc7-9aa9-53572d86da9d)
- [Video: A look at a packed academy, with everyone from beginners to advanced fighters practicing their shadow boxing. The energy here is always high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48f78dd9-c258-4331-8f2b-b5c52f62633b)
- [Video: More shadow boxing drills. Repetition is the mother of skill, and we drill the basics until they become second nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78edc83e-06bc-4e21-805a-d0fa8f8e2a5f)
- [Video: A mix of our students, male and female, working on their form. We ensure everyone gets the right guidance on their boxing technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46e7c65c-1a5b-4791-9be2-976df514170f)
- [Video: A young fighter practices his punches and movement. This is how we build a solid foundation for advanced boxing skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a089bc1-3597-4022-b1c9-93cc11e54815)
- [Video: A typical training day at the academy. The entire hall is filled with students practicing their shadow boxing, each one focused on their own improvement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07b3b709-af03-4595-97c1-01d04e1e9c1c)
- [Video: This 9-year-old is already showing great form in his shadow boxing. We believe in catching them young and building a strong base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d027e199-d220-455b-a34a-7bb0ca97a2cf)
- [Video: Our students practicing their stance and guard in unison. Discipline and coordination are drilled into every session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d8ab00c-a55a-4efc-91b5-506ed274f0a3)
- [Video: What hurts today makes you stronger tomorrow. The entire group is in sync, practicing footwork and punches during a shadow boxing drill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/617739bf-4b51-47cc-8598-9221f6483bd0)
- [Video: We will cry the day we win. Until then, we work. Here I am leading the kids through shadow boxing drills, building their spirit along with their skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75b5f353-2d1f-49a3-b667-a7e1eae1f2f6)
- [Video: Improving your skills is the only way forward. Our boxers are constantly practicing their shadow boxing to get sharper every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c9c6547-d65d-432f-9041-d5da96188a40)
- [Video: Two young boxers practicing their movement and punching technique. The murals of boxing legends on the wall provide constant inspiration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fc1ba69-7dab-4bd0-96af-2ae856fc5819)
- [Video: Success demands time. Our young boxers practicing their craft in an outdoor ring at night, showing dedication beyond the regular hours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2badb1f5-d695-406a-a855-a7b0b728656b)
- [Video: The goal is far, but we won't stop. A group of students works on shadow boxing, with a coach observing and guiding them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd49cbea-3be0-4e2c-9cc7-0c137b2b830f)
- [Video: Grinding every day. Our students are keeping their eyes on the prize, practicing their shadow boxing with full concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54a1cd07-527d-434b-956e-0fb23f0c70e7)
- [Video: Watch and learn. A young boxer demonstrates a sharp cross punch, a result of countless hours of practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20f3436e-2856-4618-983a-a9bb0580308c)
- [Video: Believe in yourself. Our young boxers are practicing their warm-up drills and shadow boxing, building confidence with every move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f785c76c-145a-408a-b1fb-eb4f9614b21a)
- [Video: Look at the focus in this little champion's shadow boxing. We nurture talent from a very young age, focusing on clean technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7215955c-7d54-478c-901d-fb51dc4023d3)
- [Video: A line of our senior and junior boxers practicing their shadow boxing. This is a regular part of our training routine to maintain sharpness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cc3e10f-f710-471e-82a0-c7a7b38b3206)
- [Video: A mixed group of kids learning the basics of movement and punching. We make sure our training is engaging for all age groups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29353aec-ebbf-4c8d-8277-0b11ca35f17c)
- [Video: A glimpse of our adult and youth batches practicing shadow boxing together, creating a motivating environment for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71f04681-692e-485a-9145-641b2f4684bd)
- [Video: If you are alive, you must look alive. Our students putting their full energy into shadow boxing drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eadcfd9-ddc5-484a-a2fd-1e019268d011)

## About Buniyad: Stance, Footwork & Shadow Boxing

Here, we don't rush to the heavy bag. Before you throw a punch, you need to learn how to stand, shift your weight, and move your feet without getting tangled. In our daily sessions, we drill these fundamentals until your muscle memory takes over. It is this foundation—the 'Buniyad'—that separates someone just hitting a bag from a true boxer.

### Building Your Foundation

Many students come to us wanting to jump straight into sparring, but in boxing, haste is the enemy. Your stance is your home base; if your feet are misplaced, your punches lack leverage and your defense is wide open. We spend significant time on stance correction, ensuring your center of gravity is balanced and your guard is tight.

### Why Shadow Boxing Matters

Shadow boxing is often mistaken for 'punching the air,' but it is actually the most critical tool for a fighter. It is where you learn to control your distance, manage your breathing, and visualize an opponent. In our Munirka academy, you will:

*   **Refine Your Footwork:** Practice angles and side-steps to evade punches before they land.
*   **Perfect Punch Mechanics:** Learn the torque and weight transfer needed for a clean strike.
*   **Build Endurance:** Keep your arms high and your mind sharp while fatigue sets in.

### The Training Vibe

This isn't a luxury fitness club. Our facility in Munirka is designed for grit. You will be training alongside state and national medalists who are doing the same drills you are. Whether you are a beginner picking up gloves for the first time or an athlete preparing for a competition, you will follow the same core training philosophy: discipline, repetition, and respect for the grind.

## About Tokas Boxing & Fitness Academy

I’m Rohit Tokas. Boxing is 90% discipline and 10% skill, and that is exactly how we train at my academy. I started this place in Munirka to give everyone, from kids to pros, a chance to train the way I do. We aren't here for vanity; we are here to build fighters from the ground up.

[See all of Tokas Boxing & Fitness Academy's services](https://mytribe.in/tokasboxingacademy)

## More from Delhi Boxing Academy by Tokas Boxing & Fitness Academy

- [Featured](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/featured)
- [Ring Craft: Pad Work & Sparring Drills](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/ring-craft-pad-work-sparring-drills)
- [Built Tough: Strength & Conditioning](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/built-tough-strength-conditioning)
- [Forging Champions: Our Winners](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/forging-champions-our-winners)
- [Our Brotherhood: The Academy Vibe](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/our-brotherhood-the-academy-vibe)
- [Beyond the Gym: Outdoor & Altitude Training](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/beyond-the-gym-outdoor-altitude-training)
- [Words from the Pros](https://mytribe.in/tokasboxingacademy/delhi-boxing-academy/words-from-the-pros)

## More services by Tokas Boxing & Fitness Academy

- [Manali Fitness & Adventure Retreat](https://mytribe.in/tokasboxingacademy/manali-fitness-adventure-retreat)

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## Book

To book Tokas Boxing & Fitness Academy, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Ram%20Ram!%20I'm%20interested%20in%20the%20Buniyad%20boxing%20classes%20at%20Tokas%20Academy.%20Can%20you%20tell%20me%20about%20the%20batch%20timings%20and%20fee%3F)