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hey guys, i was wondering if anyone had some tips for increasing foot speed. i need to get better at moving in and out of range quickly and changing direction fast
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Honestly, I'd attack this one from all directions.....athleticism and technique.
For athleticism:
1) I'd incorporate some speedy rope skipping drills to include moving forward and backwards ( so you'd need a bit of free space in the gym ). The aim of the exercise would be to work on footspeed, so therefore rope turnover would need to be quite fast.
2) Do at least a weekly speedwork sprint routine: Find a standard 400m athletics track and work up to 12 x 200m sprints aiming for as close to 30 secs each rep as possible. Have 90 secs break between each rep. This is great fast twitch muscle training.
For technique:
1) Simple, Shadowboxing in front of full size mirror: Actually practice your attack and defensive footwork, look for improvements. Get up on your toes and actually imagine closing the distance quickly or getting out of harms way in rapid fashion.
2) Sparring drills: Not necessarily full contact sparring. At my club we worked on attack and defense drills; where one person could attack without fear of a punch coming back. It was the other persons job to defend, slip punches or block. Only one attack/one punch/one combination was allowed, then roles were switched. It allowed you to work very well on your ability to close distance quickly as well as retreat.
Not everyone is as athletic as each other, but even those lead footed individuals can seriously improve their footspeed with good hard specific work....... -
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Speed and agility ladder and cone drills, and reaction drills. Use Pilates ankle bands when doing foot work drills at the gym or while shadowboxing. Doesn't your coach teach you this?Comment
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