ACTIVE STANCE

Basic Stance

  1. Feet shoulder width apart, weight equally distributed

  2. C-Shaped posture, chest slightly down

  3. Hands held at eye level, elbows in

Active Stance

  1. Check your time

  2. Pillars

  3. Head movement

  4. Backfoot

5 FOOTWORK PATTERNS DRILL

The time spent on this drill can be between 5 - 15 min depending on how long you spend on each pattern (1-3min per pattern) no breaks in-between.

The Five Footwork Patterns

  1. Walking

  2. Circle Out

  3. 4-Way

  4. Shuffle

  5. Pivots

5 Round Footwork Drill

Each round is 3 minutes with a 1 minute break in between rounds

  • Round 1. Circle left for 1min 30sec, circle right for 1min 30sec

  • Round 2. 4 Way drill for 1min 30sec, freestyle 1min 30sec

  • Round 3. Box Drill for 1min 30sec, freestyle 1min 30sec

  • Round 4. Angle Step left side 1min 30sec, angle step right side 1min 30sec

  • Round 5. Circle Out left side 1min 30sec, circle out right side 1min 30sec

PUNCH DRILLS

This Drill can be done With or Without a heavy bag. Each Round is 3 minutes with a 1 minute break in between rounds

  • Round 1. Squared Stance Jab - Cross

  • Round 2. Staggered Stance Jab - Cross

  • Round 3. Staggered Stance Hook - Cross

KICK DRILLS

Each round is 3 minutes with a 1 minute break in between rounds

  • Round 1 - Rear Kick

  • Round 2 - Switch Kick

  • Round 3 - Lead Teep

  • Round 4 - Rear Teep

As you advance add more rounds

HEAD MOVEMENT DRILL

Use your legs and bend with the knees, don't bend at the hips. Turn your shoulders as you slip

  • Slip Left

  • Slip Right

  • Duck

  • Pull

Repeat this pattern throughout your shadowboxing or mix it within your footwork drills