Footwork patterns · Professional

Footwork patterns – Professional

Scissor kicks, jump-outs, random feeds and footwork under fatigue.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 4 × 25 s · 25 s rest

Footwork

1. Scissor kick — 4 × 6 reps · 50 s rest
2. Lateral jump-out & landing — 4 × 6 reps · 50 s rest
3. Rear backhand corner movement — 4 × 6 reps · 40 s rest
4. Six-corner shadow interval set — 7 × 40 s · 25 s rest
5. Footwork under random feeding — 5 × 23 shuttles · 50 s rest
6. Footwork under fatigue (controlled) — 5 × 40 s · 25 s 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