footwork and balance drills

[SpeedKillz]

whenever i'm sparring or hittin the pads, and my trainer tells me to throw power shots only i find my feet sometimes gettin out of whack and out of position a little bit. what do u guys do for footwork drills and balance work?

[CSF Geist]

-"Quick feet" (multiple skips like steps on a ledge for like 2 min)

J-ump Rope (using shuffles)

-Ring apron jumps/alternating leg jumps

-Ring rope weaves (clockwise--weave to center **four corners rope)) weave out--move to next rope---rotate back counterclockwise)


I'm probably forgetting some but I hope that helps you out

[SpeedKillz]

-"Quick feet" (multiple skips like steps on a ledge for like 2 min)

J-ump Rope (using shuffles)

-Ring apron jumps/alternating leg jumps

-Ring rope weaves (clockwise--weave to center **four corners rope)) weave out--move to next rope---rotate back counterclockwise)


I'm probably forgetting some but I hope that helps you out

what are those? thanks for the info by the way.

[K.O]

i got the same problem
i've found that if you keep your feet planted and rotate your hips it helps keep your feet in check while adding more solidity and power

[CSF Geist]

At our gym, theres a couple of wooden platforms that are about 3" elevated. My trainer has me stand on the edge with one foot with the other foot in the normal standing position on the floor---the foot on the edge just needs to be halfway on the edge (with your heel on the floor--and your forefoot just touching the edge). He starts the timer and you alternate your feet to and from those posistions previously mentioned as fast as you can while holding your hands up in a defensive stance. Hope this wasn't confusing sounding but its alot easier to show someone than it is to write about it, lol.

Also; I'm sure you know this but try to keep your back foot slightly on the ball when in your stance and remember to sit down on your punches---its simple but its always helped me.

[SpeedKillz]

At our gym, theres a couple of wooden platforms that are about 3" elevated. My trainer has me stand on the edge with one foot with the other foot behind me on the floor---the foot on the edge just needs to be halfway on the edge (with your heel on the floor--and your forefoot just touching the edge). He starts the timer and you alternate your feet to and from those posistions previously mentioned as fast as you can while holding your hands up in a defensive stance. Hope this wasn't confusing sounding but its alot easier to show someone than it is to write about it, lol.

oh that sounds like an awesome exercise for both footwork and explosive work for the calves. nice man good call!

[CSF Geist]

Yah bro---I ain't no pro but I know I get some top notch training at my gym and I'd be happy to share some of the routines/techniques that we use.

Sometimes I forget how lucky I am to be trained by Paulie Ayala; he runs us into the ground everytime but I wouldn't have it any other way---lol.

[SpeedKillz]

Yah bro---I ain't no pro but I know I get some top notch training at my gym and I'd be happy to share some of the routines/techniques that we use.

Sometimes I forget how lucky I am to be trained by Paulie Ayala; he runs us into the ground everytime but I wouldn't have it any other way---lol.

paulie ayala no ****?! thats awesome man. i jus switched to gettin trained by terrance cauthen for now, dono if u ever heard of him, but i actually vomited after todays workout for the first time in years which was great lol. but yea dude any routines or tips and tricks u wanna share would be tight. u gonna fight AM or pro? whats ur weight and age?

[CSF Geist]

Oh, didn't Cauthen fight in the olympics (can't remember what year)? Vomitting is a good sign that you aren't cheating yourself---lol; the pressure is even harder because I don't want to let him down--I do AM but hardly at all---I work full time and go to the gym as soon as work is over---and I go in the mornings on my days off (which is the best time to go because I often get 1 on 1 training with Paulie) train/spar and get a fight when I can. I came to him at 185lbs, and I'm at 167lbs now (only been training with him for 3 months). I'm 25 yoa.

[SpeedKillz]

Oh, didn't Cauthen fight in the olympics (can't remember what year)? Vomitting is a good sign that you aren't cheating yourself---lol; the pressure is even harder because I don't want to let him down--I do AM but hardly at all---I work full time and go to the gym as soon as work is over---and I go in the mornings on my days off (which is the best time to go because I often get 1 on 1 training with Paulie) train/spar and get a fight when I can. I came to him at 185lbs, and I'm at 167lbs now (only been training with him for 3 months). I'm 25 yoa.

yea cauthen got the bronze in 96 and i think he's #2 in IBF in junior middleweight he's real good and tough. ur just about my weight thats cool u train with paulie he was a good fighter man. u tryin to go pro sometime?