Athlete Engine · Conditioning
Athlete Combat: Footwork
A non-contact athletic conditioning session using footwork, carries, and controlled strength. This edition emphasizes coordination.
GoalFootwork rhythm, strength endurance, and trunk control · coordination
LevelAll levels
Duration30–45 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Dumbbells · Band · Optional bike
SportsCombat ConditioningFootworkNon ContactCoordination
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Keep punches light and hands relaxed.
- Rotate gently through feet and hips.
- Do not snap the elbows or hold your breath.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Choose a low, stable step.
- Place your whole working foot on the step.
- Stand through the working leg and lower slowly.
Alternatives
Coaching cues
- Step side to side within a comfortable width.
- Keep knees soft.
- Move rhythmically without crossing the feet.
Alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives
Coaching cues
- Hold a stable support lightly.
- Rise through the ball of the foot.
- Pause at the top and lower under control.
Alternatives
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