With this workout, we’ll be completing some footwork drills to keep you light and fast on your feet, as well as to work on our travelling when completing our front foot kicks like cut kicks and axe kicks, which are the main sparring techniques. We’ll mix in some kicking drills to compliment the footwork so you can get a feel of how the footwork is used. 

These drills can be completed on your own or if you have a partner with a target mitt, you can kick the mitt instead of the air.

Start off with a stretch and mobility exercises, loosening up your calves and ankles. Once you’re ready, do some of your own footwork and air kicks, just preparing yourself for the drills. Complete around 2 x 1 minute rounds then you should be ready to go. 

To complete these drills, you will travel forward and backwards to complete both attacking and defensive actions, then complete the same drill in the other stance (other leg forward). So find and area around 8-10 mats long.

  1. Front foot motion, on the spot – for roughly 30 seconds each leg
  1. Both feet inching motion – for roughly 30 seconds each leg
  1. Switching feet motion – for roughly 30 seconds each leg
  1. Bending knees motion – for roughly 30 seconds each leg
  1. Attack: 1 inch forward  

Counter: 1 inch backwards 

  1. Attack: 1 inch forward then switch feet on the spot  

Counter: 1 inch backwards then switch feet on the spot  

  1. Attack: 2 inches forwards

Counter: 2 inches backwards

  1. Attack: 2 inches forwards then switch feet on the spot  

Counter: 2 inches backwards then switch feet on the spot  

  1. Attack: 3 inches forwards

Counter: 3 inches backwards

  1. Attack: 3 inches forwards then switch feet on the spot  

Counter: 3 inches backwards then switch feet on the spot  

  1. Attack: 2 inches forwards, 1 inch backwards

Counter: 2 inches backwards, 1 inch forwards 

  1. Attack: 2 inches forwards, 1 inch backwards then switch feet on the spot  

Counter: 2 inches backwards, 1 inch forwards then switch feet on the spot  

  1. Attack: 2 inches forward then pivot on front foot

Counter: 2 inches backwards then pivot on front foot

  1. Side stepping: Step forward with front foot, then to the side with your back foot, then change legs. Complete this only in the attacking direction
  1. 1 hop forward with high leg raise, floating in. Complete this only in the attacking direction
  1. 2 hops forward with high leg raise, floating in. Complete this only in the attacking direction

Continuous Drills – 8 times each leg/stance with forward and backwards counted as 1.

  1. 2 inches forward, 2 inches backwards 
  1. 3 inches forward, 3 inches backwards 
  1. 2 inches forward, 1 inch backwards 
  1. 2 inches forward, lift front leg, then 2 inches backwards, lift front leg 
  1. 1 hop forward with high leg raise, turn and complete in the opposite direction (2 sets)
  1. 2 hops forward with high leg raise, turn and complete in the opposite direction (2 sets)
  1. 1 hop forward with front foot axe kick, turn and complete in the opposite direction (2 sets)
  1. 2 hops forward with high leg raise on the first hop and axe kick on the second hop, turn and complete in the opposite direction (2 sets)

Finish off with your own free footwork, just like you did in your warmup.