Thread: Footwork Drills
View Single Post
Old 08-02-2010, 05:14 AM #5
j j is offline
Undisputed Champion
 
Join Date: Dec 2003
Location: midwest, USA
Posts: 5,180
Quoted: 0 Post(s)
Rep Power: 33
j has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond reputej has a reputation beyond repute
Points: 663,125.27
Bank: 74.60
Total Points: 663,199.87
Default

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.

Last edited by j; 08-02-2010 at 05:19 AM.
j is offline   Reply With Quote