Footwork is one of the most critical yet often overlooked aspects of climbing. Mastering precise foot placements can mean the difference between a stable ascent and a slip. Effective footwork helps climbers shift their weight, balance efficiently, and conserve energy. Whether you’re new to climbing or looking to refine your technique, these eight climbing footwork drills will help you send with greater control and accuracy.
Table of Contents
Drills for Improving Footwork
Silent Feet Drill
The Silent Feet Drill encourages you to place your feet softly and accurately, reducing unnecessary movement and building control.
- Choose an easy route where you can focus on foot placement rather than strength.
- Climb as quietly as possible, aiming to set each foot gently on the hold without making a sound.
- Concentrate on foot precision and avoid dragging or readjusting once your foot is on the hold.
This drill has taught me how to move more efficiently by focusing on body awareness and precise movements, which helps me conserve energy on longer climbs.

Smearing Practice
Smearing is a technique where you press your foot directly against a flat surface for grip—essential for slab climbing and friction-based moves.
- Find a slab or low-angle wall where you can practice smearing without prominent holds.
- Place the ball of your foot against the wall and press firmly, trusting the shoe’s rubber to provide traction.
- Transfer weight onto your smearing foot while keeping your body close to the wall for optimal friction.
Practicing smearing has made me trust my climbing shoes completely, and it’s boosted my confidence on slick, smooth surfaces where holds are scarce.

Precision Toe Placement
Precision toe placement ensures you make the most of each foothold, even the smallest ones, improving your control on technical routes.
- Choose a route with small footholds on a vertical or slightly overhanging wall.
- Place only the tip of your toe on each foothold, concentrating on precise placement.
- Avoid using your full foot or dragging your toes; instead, focus on using your big toe for maximum accuracy.
This drill has been a game-changer for my footwork, teaching me how to use even the tiniest footholds with precision and confidence.
Downclimbing
Downclimbing requires greater precision and control, helping you practice intentional movement and balance as you move down.
- Climb up an easy route, then downclimb it carefully, focusing on controlled foot placements without hopping or jumping.

- Place each foot intentionally on holds as you descend, keeping your weight centered over each foothold.
- Repeat on different routes to build confidence and comfort with downclimbing.
Downclimbing has strengthened my balance and control, making me more intentional with my foot placements. It’s also pushed my endurance, which has been incredibly helpful when tackling bouldering sessions.
Foot Switch Drill
The Foot Switch Drill is useful when you need to quickly switch feet on a single hold—especially helpful on crowded footholds or when adjusting your position.
- Find a stable foothold on an easy route where you can practice switching feet.
- Step onto the hold with one foot and then switch to the other foot without removing the first foot entirely.
- Continue switching feet smoothly, aiming to keep balance and avoid any hopping.
Practicing foot switching has improved my coordination and balance, allowing me to feel more stable and adjust quickly when using small, tricky holds.

Flagging Practice
Flagging involves extending one leg to counterbalance your body on certain moves, helping you stay steady on one foot while reaching for holds.
- Practice on a vertical or slightly overhanging route where you can extend one leg for balance.
- Extend your free leg out to the side or behind your body to counterbalance, particularly when reaching for holds off-center.
- Try both inside flagging (free leg crosses in front) and outside flagging (free leg remains outside) for versatility.
Flagging has completely changed how I approach off-balance moves, helping me maintain stability and reach those challenging holds that seemed impossible before.
Traversing for Footwork Control
Traversing, or moving sideways along the wall, forces you to focus on footwork as you work to maintain balance without ascending.
- Choose a low section of the wall where you can traverse sideways rather than up or down.
- Move laterally across the wall, placing your feet carefully on each hold and aiming for smooth, fluid movements.

- Avoid adjusting or repositioning your foot after placement, keeping your movements intentional.
Traversing has helped me refine my foot control and balance while moving laterally, which has been a huge boost for both my climbing technique and overall precision.
High-Step Practice
High steps are essential for routes that demand flexibility and strength, allowing you to get higher footholds with precision and control.
- Select a route with high footholds where you’ll need to lift your foot above hip level.
- Bring your foot up to the hold, then shift your weight onto it without jumping or hopping.
- Focus on keeping your body close to the wall while stepping up, using your legs rather than your arms.
High-step practice improves reach and control, helping you manage complex moves that require both flexibility and balance.
Tips for Improving Climbing Footwork
- Look at your feet before placing them: Visual confirmation helps with accuracy and reduces the need for mid-climb adjustments.
- Shift your weight over your feet: Keeping weight centered over your feet promotes balance and stability.
- Trust your climbing shoes: Modern shoes are designed for traction on tiny holds, so practice trusting them.
- Practice on different wall angles: Varying the angle helps you adapt to different footwork challenges.
- Climb with intention: Moving slowly and focusing on each step builds confidence and precision.
- Watch videos of other climbers: I like watching Magnus Midtbo, specifically his footwork, to see it and understand it in motion.

Mastering footwork will make your climbing more effective, conserving energy and reducing strain on your upper body. These eight drills—Silent Feet, Smearing, Precision Toe Placement, Downclimbing, Foot Switch, Flagging, Traversing, and High-Stepping—help develop control and balance. By incorporating these exercises into your practice, you’ll build stronger, more precise footwork for climbing with greater fluidity and confidence. Happy Climbing!
FAQs
Why is footwork so important in climbing?
Footwork allows you to distribute weight, conserve energy, and maintain balance, all of which enable smoother, more efficient climbs.
What’s a good beginner footwork drill?
Silent Feet is a great starting point, helping new climbers build foot awareness and intentionality.
How can I practice smearing without slab walls?
Try pressing your feet onto large holds or textured walls to mimic the effect of smearing on flat surfaces.
Can good footwork really make climbing easier?
Absolutely. Good footwork reduces strain on your arms, enhances balance, and makes climbing feel more controlled and efficient.
How can I improve my balance on small holds?
Flagging and precision toe placement drills are excellent for building balance and control on smaller holds.