TheMartialArtsGuy

The Importance oI Iootwork Part 3

Following on Irom part 2, we are now going to look at what I describe as long Iootwork

1. Long Iootwork

I think oI long Iootwork as larger movements that help us cover greater distances quicker than short Iootwork
allows. There is a trade oII at times though as it is oIten harder to maintain balance and stance integrity when
utilising these movements. However, with consistent practise and diligent training, they are oI massive beneIit

Regular Iighting stance - Think oI a clock on the Iloor

Orthodox LeIt Ioot at somewhere between 10 and 10.30 (small hand) and right Ioot somewhere between 4 and
4.30 (big hand)
Southpaw Right Ioot at somewhere between 1.30 and 2 (small hand) and leIt Ioot somewhere between 7.30
and 8 (big hand)

From this point, I am going to talk with regards to an orthodox stance

The shuIIle step

Boxers tend to use this piece oI Iootwork more than other styles as it allows the hands to be used with good base
even though Iurther distance is oIten covered.

When moving Iorward, the back Ioot moves Iirst and once based, the Iront Ioot moves the same distance to
maintain the stance integrity. Once practised, this movement can be speeded up and the shuIIle becomes a
natural stepping movement that allows distance to be covered Iairly quickly. Although, be mindIul to actually
not bring your Ieet together at any point, make sure there is space throughout the step

When moving backward, the Iront Ioot moves Iirst and once based, the back Ioot moves the same distance to
maintain the stance integrity. Once practised, this movement can be speeded up and the shuIIle becomes a
natural stepping movement that allows distance to be covered Iairly quickly. Although, be mindIul to actually
not bring your Ieet together at any point, make sure there is space throughout the step

The waltz step

Again, this piece oI Iootwork is oIten utilised by a number oI the Iighting arts although you tend to see its
prevalence more nowadays within MMA bouts. This movement is especially useIul to move out oI danger Iast
and/or to just keep light Iooted and mobile against an opponent who likes to stand and bang.

Initially, the best thing to practise Iirst, is to side skip around the room. Practise moving in both directions,
being careIul to not bring your Ieet completely together at any point.

II you want to waltz leIt, simply bring your leIt Ioot back in line with your right (with a distance oI approx two
shoulder widths apart) and then side skip twice to your leIt. Once completed, simply bring your right Ioot back
to an adequate distance in order to recover your stance.

II you want to waltz right, simply bring your right Ioot Iorward in line with your leIt (with a distance oI approx
two shoulder widths apart) and then side skip twice to your right. Once completed, simply bring your leIt Ioot
Iorward to an adequate distance in order to recover your stance.

The Full step

This simple piece oI Iootwork is used in pretty much every martial arts discipline that involves any type oI
striking. As long as the student/Iighter is comIortable working Irom both stances, this is an ideal way to both
advance and retreat as well allowing the use oI angle changes prior to executing techniques
To Iull step Iorward, simply move your right Ioot Iorward and place it down where it would naturally land iI
you were in the opposite stance. To Iull step Iorward once again, simply move your leIt Ioot Iorward and place
it down where it would naturally land to place you back in your normal stance

To Iull step backward, simply move your leIt Ioot backward and place it down where it would naturally land iI
you were in the opposite stance. To Iull step backward once again, simply move your right Ioot backward and
place it down where it would naturally land to place you back in your normal stance

Lesson plan

(1) Isolate these movements on their own Ior 10-15 repetitions (switch stances where applicable iI you wish to
address both sides)

(2) Link the shuIIle step with the waltz step. These movements link well together and allow Ior Iast entry/exit in
linear path prior to breaking oII to the leIt or right. 10-15 repetitions (both stances)

ShuIIle step Iorward, shuIIle step back
ShuIIle step Iorward, shuIIle step back, waltz step leIt x 2, recover stance
ShuIIle step Iorward, shuIIle step back, waltz step right x 2, recover stance

(3) Add single and small combinations to the combined Iootwork into Iresh air. Isolate each one Ior 1 min
rounds

ShuIIle step Iorward, Jab, shuIIle step back, waltz step leIt or right x 2, recover stance and repeat
ShuIIle step Iorward, Jab, cross, shuIIle step back, waltz step leIt or right x 2 recover stance and repeat

Maintain stance integrity to keep balance and ensure good Iorm. Use above examples but there are many
combinations oI movement you can use in this drill

(4) Work the Iull step as an attack and deIence with single techniques and small combinations into Iresh air Ior
10-15 repetitions (both stances)

Full step Iorward (into a right lead), right hook, Iull step Iorward (into a leIt lead), leIt hook
Full step back (into a right lead), right hook, Iull step back (into a leIt lead), leIt hook
Full step Iorward (into a right lead), right hook, leIt cross, Iull step Iorward (into a leIt lead) leIt hook, right
cross
Full step back (into a right lead) leIt low round kick, Iull step back (into a leIt lead) right low round kick

Maintain stance integrity to keep balance and ensure good Iorm. Use above examples but there are many
combinations oI movement you can use in this drill

(5) Shadow box Ior 1 x 2 min round utilising this Iootwork and moving throwing your combinations and
techniques. II you are teaching, talk to them about visualising the movement as being just as important as the
actual striking, iI not more so. Good, light Iootwork drilled Irom the beginning will ensure good habits are
Iormed and sparring will be much easier to build upon at a later time.

(6) Practise (3) with a partner with Iocus pads Ior 1 x 2 or 3 min rounds isolating the described Iootwork
repetitively with simple combinations as listed and/or make up your own

(7) Practise (4) with a partner with Iocus pads Ior 10-15 repetitions (each side iI required). The Iirst three
should just have the pad holder leading or mimicking the Iull step movement prior to working the combination.
The last one should be practised as a deIence against the pad holders low round kicks ie pad holder throws low
rear round, Iull step back and counter with low rear round.

Mat Chat

Whilst this lesson can be utilised with junior or adult students, I would advise it is used only with those who
have the basic Iootwork Irom part 1 and 2 already down. These movements will lend themselves well to any
number oI sparring or pad work based sessions or drills.