2/11/17: Footwork master class and defences and attacks from the mount

Footwork is the mother of all skills. If you can't move effectively you can't reach your opponent to hit them and it dramatically reduces the effectiveness of your defence.

General tips: Keep rear heel off the floor and keep rear foot facing forward as much as you can, don't allow it to point of to the side as you will not be using your energy efficiently. Soft knees, hips up and weight on the balls of your feet will also help with change of direction pivoting etc.

Foot work:

Stutter step: Not bouncing, more shifting weight form front to back foot (a little like you are throwing a cross and a hook)

Step and slide Move forward x 2: pushing off with back foot - front foot goes first, rear foot follows maintain distance between feet.

Step and slide move back x 2: pushing of with front foot - back foot goes first, front foot follows.

Step to left x2: Push off with rear foot - front foot moves to left and rear foot follows.

Step to right x 2: Push off front foot - rear foot moves right and lead foot follows.

Combine all motions so you move fwdx2. backx2, leftx2, rightx2 (keeping guard up eyes strong and focused forward and don't forget to breath and relax)

Slide and step fwd x 2: rear foot slides forward past your lead leg (now in a right lead bu left shoulder still turned forward.) As you step through you jab, then step fwd with other leg (back into left lead) and use your jabbing hand to do a lead uppercut then follow with a cross.

Slide and step back x2: Lead foot slides back past rear leg (in right lead but left shoulder fwd) As you step you jab. Now step back with other leg (back into left lead), as you do throw a cross and follow with a leaf hook.

Now combine all motions: fwdx2, backx2, leftx2, rightx2, slide and step fwd x2, slide and step backx2

45 degree steps fwd x4(female triangle): step off left 45( thro a cross as you step then a hook) then step off right 45 and throw a cross with left hand as now in right lead and a hook, step off 45 left - cross, hook, step off right 45 left hand cross, hook.

Double Pivot: Step slightly off centre line, weight on ball of foot, pivot (left) 90 (follow with ABC). Then step straight forward with rear leg and then turn you body 180 so you are facing the opposite direction that you were and follow with ABC.

L stepping:  bring lead(left) foot back so its next to your rear(right) foot and skip to your rightx2, reverse this motion to move to your left.

combine footwork: fwdx2, backx2, leftx2, rightx2, slide and step fwd, slide and step back, double pivot, slide and step fwd, L step out

Gazelle step/hopping hook: start in a position as if you had thrown a cross, then using your rear leg push off and "hop" fwd 45. as you do throw the lead hook and use the momentum to turn your body so that you lad at a 90 degree angle to your imaginary opponent (facing there side)

Free flow: use all footwork combos, head movement and striking in shadow boxing

here is an example of Lamacheko using these (and more) - something to aspire to and then some!

Pad work:

partner A glove on left had focus mitt on right, Partner B opposite. (then swap over after a couple of rounds)

Alternate hitting pads. hold mitt on chest, using variety of foot work to move, partner needs to maintain distance and when the mitt is flashed up they need to Jab or cross (depending on which hand is gloved) - real focus on distance here as lots of shots just reached target. This simulated sparring in that both moving and both never know when the "opening" will appear a real test of are you in the right place to take advantage of it or can you get yourself into a place (and back out) effectively! Also no time to rest!

Ground work from the Mount:

From mount position - Person on ground - protect head from punched and use elbows to keep mounted opponent from pinning your chest - drive up your hips to unbalance and as you do drive a knee into their back to off set them more. As they fall off balance grab and pull in one arm to you. what ever side arm you grab you use that side leg to wrap outside their leg. Then you drive hips up again to off-balance further and force them to base out, as they are off balance more you can push off with your legs/hips and roll so that you are now on to of opponent inside their guard. while you are rolling try and control their arms, keep your head to their chest and then you can head-butt them!

Americana (I think? bent arm bar) from mount - opponent on ground is protecting head and you cannot move their arm. In this case you posture up (sit tall leaning forward) put both arms on one of their arms and use your weight to force that arm wide. Once it is at the side of their body, you drop you highest arm (E.g. you pin their right arm to the floor (your left side) so your right hand will be higher on the arm), elbow first to graze the side of their head, and pin the arm down with both hands. Shift your weight by straightening your leg on the opposite side so your hip is on the floor and control body with bent other leg. Now you can use your lower hand to slide under their arm and grab your own wrist (should look like a figue 4). Slowly bring their elbow down along their side and as you do slowly lift their arm (you can do this by using the arm you are gripping your wrist with and revving it like a bike throttle)

Here is a better explanation via video:

 

 

Arm bar from mount: You are in mount on top, opponent is trying to push you arm. Posture up lean fwd pick one of there arms and put your arms either side and push down with all your weight on their chest, as you do twist to the side so that instead of being in a kneeling position one of you legs is bent but facing fwd the other is still facing back. now lean to the side with your fwd facing leg and post out. As you do, wrap one of their arms with yours (grab your tshirt). Now bring your other leg round and use your legs/knees to pinch their arm. once pinched and secure, "fall back" into arm bar. keep their thumb up, pinch your leg and raise hips as you pull down.

Tip: drink lots of water.. getting cramp in both feet while doing this is NOT pleasant

As ever describing ground work is difficult (and they are my notes form my experience I am trying to capture) but if anything doesn't make sense let me know!