Hello
@North Coast Miller
Yesterday evening, during the boxing sessin, I thought about you during several exercises. We often perform them though.
The first one is about footwork:
- two feet parallel, shoulder width. Basically, you are simply standing (so not a boxing stance)
- then you "tap" as fast as you can with the ball of your feet.
- then you do some kind of "cross" while taping : the left foot goes forward and on the left, while the right foot goes backward on the right. Once you reached the desired distance between the two feet, while keeping taping, you make your feet closer (they eventually parallel, as in the first step). Then you do the other side of the cross (right foot forward on the right and left foot backward on the left). Then you repeat.
With this exercise, you have to avoid all torso torsion. The faster you go, the harder it is. You can do it with a timer for instance. This is tough for the calves but makes the legs quite "toned" as you learn to use the rebound.
If footwork interests you, depending on you boxing style, you can get training methods by watching Vasyl Lomachenko's training. Ali, Sugar Ray Leonard are extremly interesting as well.
Anderson Silva is also fantastic in terms of feet timing (when in relation to the oponent's moves). Max Holloway, Tony Fergusson, Anthony Pettis, Jose Aldo are also nice.
Recently, you talked about the kettlebel "hot potatoe" exercise to work on your lats. This leads me to the 2nd exercise:
You stand straigth, feet with shoulder width. Then, you lift the left leg, without hip / torsion rotation. Basically, as if you wanted to do a front split. You also have to maintain a 90° angle between your foot and your shine bone. The more you lift the leg, the more you have to make an effort to maintain a vertical and straigth torso. It works well glutes and balance too. For additional resistance, you can use a ankle weight or a resistance band.
I hope it can interest you.
Kind regards,
Pet'