foot speed and agility drills

Slick_mick · 05-15-2006, 10:40 AM

I was just thinking that i need to add some kind of work to improve my speed and agility in the ring. However most agility drills are more specific to field sports where lots of sprinting and directional cutting whilst sprinting is necessary. Maybve this wouldn't be that helpful for MA. Anyways i was thingking of introducing frappier type drills and possibly footfire drills (used to do them at bball practice). Comments, any suggestions of other exercises that will be more specific to Martial arts in particular stand up.

bacon · 05-15-2006, 11:18 AM

I'm a horrible boxer, but I'm quicker than most on my feet. I also make Rocky look like a pussy when I pick up a jumprope. Coincidence? I think not.

physicaltherapy · 05-15-2006, 11:18 AM

check out the beginning of this Sato HL:
http://video.google.com/videoplay?do...&q=Rumina+Sato
He does some MMA specific agility drills in the beginning.
Also, ask around standup technique. There are a crapload of footwork drills for standup.

I also once saw BJ penn doing an agility ladder drill in a traning HL prior to his fight with Matt Huges. He had ridiculous agility!!!

There are also a lot of products out there that can help you with agility and footwork:
http://www.power-systems.com/P/Agili...d/default.aspx
Explore around.

Revok · 05-15-2006, 11:46 AM

One drill I saw on a Frank Shamrock tape involved simply making a cross marking on the floor and jumping over the lines as fast as possible. You can go side-to-side, back/forth, diagonally, or any combination, using both feet or just hopping one at a time. Simple but effective.

Slick_mick · 05-15-2006, 01:45 PM

Quote:

Originally Posted by bacon

I'm a horrible boxer, but I'm quicker than most on my feet. I also make Rocky look like a pussy when I pick up a jumprope. Coincidence? I think not.

LOL yeah i know, i do jump rope, i was just interested in what else is about these days, cheers for the ideas from everyone.

True2KungFu · 05-15-2006, 08:23 PM

jump roping with different jumps, side to side with one leg or two, front and back, shufffle the feet...

Practice actual rounds of footwork, ie skippin forward, back, pivots, combining them...

Work the above into your heavy bag rounds, ie 1-2 pivot quick and 3..

agility ladders are awsome too... theyre used alot in tkd where footwork is king, they WILL make you fast on your feet.

football and b-ball drills like carioca and shit around cones and lateral hops to backwards running to carioca etc..will make you more agile as well.