Footwork & Conditioning
- jamie03066
- 3 minutes ago
- 2 min read
18.08.2025
The first hour of my couple client's new course continued my mandate to focus on fitness and retaining skills. This session was meticulously designed to enhance their physical capabilities while reinforcing the fundamental techniques they had previously learned. We engaged in a dynamic series of footwork exercises that not only challenged their agility and coordination but also emphasised the importance of maintaining proper form and technique. The use of mirrors allowed them to visually monitor their movements, ensuring that they were executing each drill with precision. Additionally, incorporating partners into the exercises fostered a sense of teamwork and encouraged them to support each other, thereby enhancing their overall learning experience.
The Exercises
The first exercise we implemented was the pendulum step, which was intricately coordinated with jabs and crosses. This drill required them to shift their weight from one foot to the other while simultaneously delivering strikes, thereby improving their balance and rhythm. It was essential for them to maintain a fluid motion, as this would translate into better performance during sparring or competitive scenarios. Following that, we transitioned into the shift step, where they practiced hooks and uppercuts from the same hand on each side. This exercise not only helped in developing their punching power but also reinforced the concept of pivoting and body mechanics, which are crucial for effective striking.
Next, we focused on the L-step, which utilized a body jab followed by a flicker jab. This particular combination was designed to enhance their ability to create openings and capitalize on their opponent's movements. The body jab served as a distraction, allowing them to quickly follow up with a flicker jab to catch their partner off guard. Lastly, we concluded the session with the V-step or pivot step, integrating a jab and an overhand punch into the movement. This drill was particularly effective in teaching them how to reposition themselves while maintaining offensive pressure, ensuring they could adapt to various fighting scenarios. Throughout each of these exercises, I emphasized the importance of footwork as the foundation of effective striking, encouraging them to focus on their movements and the synergy between their feet and hands.
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