Footwork Drills

[Hannibal Barca]

Anyone have any good footwork drills, both offensive and defensive?

[athousandrights]

I dont know dude Ive seen Pacquiao do some footwork drills after his skill training. Lateral hops this little stair master thingy that he hops on left to right. Look up some of his videos

[#1Assassin]

ive been looking for this aswell. the only ones i know are just shadowboxing around the ring focusing on footwork and throwing very few punches or putting a big X on the canvas with tape and then pivot around the diffrent spots.

[ScottDBA]

Some good stuff on this thread on the UG

http://www.mixedmartialarts.com/mma....0&page=1&pc=22

[j]

here is good drill using footwork. it is one exercise, but the first part developes power and balance. the 2nd version developes speed and explosiveness.

stance is roughly parallel, toes face outwards a bit, about shoulder's width. step out to your side(let's say u step out to your right), sliding your foot sideways a good deal of space. your weighted leg(left leg) will have to bend as you stretch your step out to the side. you should end in a posture where your left leg is quite bent, and your right leg is stretched out to your right side on the ground. body is always upright. now, shift your weight to your right leg. then bring your left leg up to your right leg or rather back to a neutral shoulder's width stance. repeat and eventually switch sides after 3 minutes or so. the slower and lower, the better.


for speed, try the same, but with a higher stance. and this time, when you shift weight on the right, u immediately step out with your left as soon as your weight is on your right foot. as soon as your left foot stops you shift the weight back on it and bring the right leg back to a neutral position. repeat vigorously and switch sides/directions after 3 minutes or so. be careful to keep good form and stay upright and not wiggle the knee side to side much. note: rising after weight is transferred is optional depending on your focus.
with both exercises, it is important to open the hips. and to weight just one leg at a time. the faster you can fully shift weight on the 2nd exercise the faster your stepping will become. and the more solid it will become as well.

[Hannibal Barca]

Thanks for the responses.