foot work problems

[danno]

As posted on FMA thread-

Latley I have been getting my butt kicked when sparring and I know it's because I have bad footwork. To improve my game I have duct taped a male triangle on side of my heavy bag and a female triangle on the other, (offense and defense).

What kind of drills do you guy's do? My idea works for now but I really want to get fast and have alot of different range in my game. Any input appreciated

[Wheats]

Would you mind providing a more detailed explanation of your sparring sessions?

[ryanhall]

Drills for improving footwork:
1) skipping rope
2) shadowboxing
3) polymetrics (if you can handle it and you don't care about possible future health problems)
4) just practice explosive footowork on a consistent basis.

If you have good footwork, you'll be a lot harder to hit and you will appear faster than you actually are.

[Tom Yum]

Does your coach address your footwork in class? Have him show you what you should work on. Alot of your preperation should be out of class, which makes you commit more and work on your weaknesses. Ask your coach...

Do you know how to move in the ring? Assuming you are right handed:

Move forward: your left leg takes a short-step out and takes your weight, your right leg slides right after.

Move backward: Your right leg takes a short step behind with most of your weight, your left leg slides back.

Move left: Same as moving forward, except your left leg steps out to your left, rt follows.

Move right: Same as moving backward, except your right leg moves right. left follows.

When you move in any direction consecutively, you will shuffle if you are doing it correctly. Under no circumstances should your legs cross. Practice moving different directions. Think about how you move when you spar. Moving aside to create space from an advancing opponent, moving forward to strike and moving in (at an angle) to change the direction of the fight. You shouldn't move back too often, because its hard to learn how to fight when moving back- again ask your coach about fighting while moving back because different coaches/styles say different things.

Do the excercises that ryan suggests and goodluck.

[terry]

Ryanhall,

Could you expand on the health concerns of plyometrics. I haven't done much research on it and would appreciate more information, both pro and con.

Terry

[Tom Yum]

Footwork keeps you just out of range while boxing and lets you get in/out. If you're just starting out, do a footwork/shuffle workout. Remember, legs never cross!! Shuffle forward, right, back, left - mix it up, change the interval.

Shadow box - keep it simple shuffle two steps forward while throwing jab cross. The foot mechanics of your punch are the shuffle. Throw jab cross, slip right, slip left and throw left uppercut, rt cross. Throw jab, cross shuffle back one step and then fire rt. cross left hook to chin. Imagine that ea shuffle gets you out of his/her firing range or into your range- so you must shuffle quickly, but efficiently. Tired yet? If you can't breath after this, work on your cardio. Are your legs/shoulders burning? you need to condition those muscles for stamina. Focus on working longer, keeping those hands up and body poised yet relaxed.

Watch your favorite fighter's footwork. Tyson - you never notice his footwork, cause you'll miss the action but if you do he moves with the explosiveness of a sprinter with the control of a dancer. Bruce lee - oh man, I love his footwork! He get's out and in so quick!

[Tom Yum]

Remember the scene where Bruce fights Chuck Norris? Yes its choreographed, but watch how quick and light Bruce is on his feet. Chuck is also quick, but not as light as a boxer, but heckof a lot lighter than most traditional karate guys.