Footwork Drills
1. Saw-tooth laterals
2. Shift to counter-shift
3. High-steps
4. Slide lunges
5. Shuffle-backs
6. Bounce-backs
7. T-off to a shift check
8. T-off to a running roof-block entry
9. Shoulder-to-shoulder triangles
10. Diamond steps
Coordination Drills
With a step, lunge, shift or pivot to every stroke: 3-5 sets per side per count.
1. Gabriel’s 5
2. Bias’ 8
3. Bias’ 8 variant
4. Aaron’s 12
5. Clark’s 12
6. Raymar’s 13
7. Modern Agonistics 20
Conditioning Drills [on the bag, post, or tire]
Single Stick
1. U-combination
2. Fan
3. Freestyle with foot work
Double Stick
1. Drumbeat
2. Cob-cob
3. Heaven six
4. Freestyle with foot work
