3 Drills To Work: Foot Speed & Precision

Stairway To Sacks

This is one of my favourite drills to run and do personally because there are a few layers to keep in mind when doing this drill. The footprints are meant to symbolize a jab step or dead leg, when we are transferring weight from one leg to another we must initiate the pressure that is going to help us teleport while we’re rushing. After a jab step your inside leg needs to transition to up and over the next set of hurdles, and much like the previous drill you are looking to speed up and apply the pattern on a pop up or coach at the end of the line.

This drill is to be run 4 times. The variations can change as far as what is asked for at the end. The cues are/can be as follows:

1. Go – Hold on the jab, Go – Hold, Go – Hold – Finish

2. Go ––--– Hold – Finish

3. Go – Hold, Go —-Hold – Finish

Hips n Hurdles

Another drill focused on hip fluidity and adding another element to it with a pop up bag, or a stand in OL. Blue Arrow = Side Shuffle, White Arrow = Sprint. Go through this drill at 90% speed. Consider taking a more intentional approach to this drill. No false steps, no extra steps, maintain clean footwork and strive towards perfect footwork. 

High knees through the first set of hurdles, maintain this framework for the point of attack. Shave the edge of the pop up bag and speed through the hurdle forward, finish 3-5 yards past the last hurdle.

Hips ‘N Feet

This drill is meant to be run with ZERO wasted steps. Start facing the side that has the pop up bag/coach standing at the end of and begin to go through the hurdles with precise feet. Upon exiting a series of 2 hurdles, “jab step” with what would be considered your outside foot, quarter turn your inside and flip your hips bringing your foot around and continuing the hurdle pattern until you need to exit the next set. Upon exiting the hurdles, attack the bag with speed, Jab Step and hip flip around the bag using club rip or club swim move.

Run this drill 4 times. The first rep is to be done without hands, just flip your hips through the drill and the end without touching the bag/coach.

Reps 3-4 engage your hand fighting, throw moves at every hip flip and make the last attack on the bag aggressive and intentional.