Standing – Upright Footwork Routine #14: The Footwork Run
Number 14 in my Force Necessary courses. Many people just run laps, which is fine. Fighters will do their road work with shadow boxing. Moving forward. Fighting. Smart. I have incorporated fighting footwork into the process along with some balance exercises and what I nickname “gyroscopic” exercises.
First, one has to define a lap. Whats is a lap? The classic, universal track has 4 laps covering a mile. Inside and outside many gyms, with space constraints, covering a mile usually takes many more laps than the classic 4 – maybe something like TWENTY laps may accrue a mile in some places.
I find this more multi-lap-to-a-mile handy because I change “themes” on each lap and easily remember to do so. I don’t think I have the time and the mojo to do my whole workout listed below, changing themes every classic quarter mile on the big boy track. If you did one of these chores as one full lap, and four laps make for a mile…it would be a long (and exhausting) many-mile day.If you are on such a classic 4-lap-track, you might define in your mind quarters, halves and so forth for points to change your footwork. For the purposes of this explanation I will use the simple term lap – but such is flexible based on your location, your “track” and your health-endurance.
These are for inspiring, not confining. Note that every other lap is “regular” running (intermingled with shadow boxing and wind sprints).
- Pre-Lap: You might stretch a bit? Warm-up speed. Up to you.
- Lap 1: Regular running with a warm up in mind.
- Lap 2: Side-to-side pendulum-style footwork, facing out.
- Lap 3: Regular running.
- Lap 4: Side to side pendulum-style footwork, facing in.
- Lap 5: Regular running.
- Lap 6: Run backwards.
- Lap 7: Regular running. Start incorporating segments of wind sprints.
- Lap 8: Moving forward with “zig-zag” footwork, (Do you have painted lanes on your track? I usually use them to guide control my zig-zag forward stepping)
- Lap 9: Regular running, with some wind sprints and now some shadow boxing.
- Lap 10: Moving forward with zig-zag footwork, leap-step and turn in (with a hop) with each advancing step and shadow box a punch (one or two?) when facing inward. Very practical.
- Lap 11: Run backwards with shadow boxing.
- Lap 12: Regular running, with some wind sprints and shadow boxing.
- Lap 13: Three lane leaps. Traverse-hop three lanes while still moving forward in a bigger zig-zag, right to left, left to right. You may turn (or hop) inward and punch again, (I’m not to sure how practical the turn and punch is after a THREE lane advance, but you can still do it. The two-lane, turn-in seems to be more practical in a fight.)
- Lap 14: Regular running with wind sprints and shadow boxing.
- Lap 15: Run heel-to-toe on one painted stripe to build agility and balance.
- Lap 16: Experiment with some kicks while moving forward, even if you have to stop for a second to do it. See which ones work or don’t work on the mover.
- Lap 17 and Beyoooond. Continue on and create variables for your laps or segments of your laps. Some people add hand weights. Whatever. Review your footwork drills and see you can do them on the move. Experiment. Customize. Improve. Swing sticks and knives on the way. Try a few steps drawing out pistols, or carting long guns. The world is your violent oyster. Just don’t get arrested running with weapons in your hands, bubba! You will freak out onlookers.
I usually do this indoors because I can’t count on the weather and as my mind wanders, the shorter laps help me remember to change. Plus, much of Texas is blistering hot for months and one should not let weather interfere with your plans to conquer the universe. On average I cover a meager 15 miles a month.
Running will always be smarter than walking. Walking will always be smarter than “couching.” Couching will always be better while watching television with a handy coffee mug full of Merlot.
