Footwork patterns · Advanced

Footwork patterns – Advanced

Reactive first steps, backhand corner, scissor kick and random feeding.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 3 × 20 s · 30 s rest

Footwork

1. First-step reaction — 4 × 6 reps · 40 s rest
2. Round-the-head corner movement — 3 × 6 reps · 45 s rest
3. Rear backhand corner movement — 3 × 6 reps · 45 s rest
4. Scissor kick — 3 × 6 reps · 1 min rest
5. Diagonal: front backhand to rear forehand — 4 × 20 s · 40 s rest
6. Six-corner shadow interval set — 6 × 35 s · 30 s rest
7. Footwork under random feeding — 4 × 19 shuttles · 1 min rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app