Foot work

[Lord_Suston]

There is one thing in common in most sports; the need for foot speed. This is especially true for fighters, no matter what type... Lately (in the last few months) I have lost a lot of blubber workoing on footwork and leg speed yet all my lifts are going up at a pretty good rate. Most people hit the bag and get into the rut of just whaling away at it without any movement, this makes for slow punchers who use mostly their arms and not their whole body to launch their attacks... So remember to work on you footspeed as well as handspeed. You can really only throw as much as you feet can position you too....
My routine is;
Sprint 2x a week 4 100m and 6 50m. I will be doing high knees soon and crossovers.
Rotation drills were you move around and object keeping your guard up, and instanly being able to change directions...

if anybody has any thing they can add I would like to hear it...

 

[nivek]

For boxing I do sprinting similar to yours along with jump roping of course, gotta be on the balls of you feet. Anway another exercise I do is place a med ball in the middle of the ring and as I circle the ball, staying very close to the ropes, my trainer would yell different combinations to throw or bob and weave. Or if there was a group of us one guy would be the leader and he would change directions, throw combos and you would have to do the same. Bouncing on the inside of a tire is always fun, similar to jump roping but your feet are more spaced. A lot of moving around with the pads and shadow boxing in front of a mirror always helps me to find flaws in foot work. I think thats about it, some other stuff might come to me later tho.