Are you ready for a quick kumite footwork drill that helps develop strong quads, explosive movement and agility?

AWESOME!

You’ll need a sparring partner and a pair of focus mitts.

It works like this:

1. Partners face each other in their fighting stance at kicking range, left leg forward.
2. The Target  holds the mitts in front of their body with palms touching (picture and imagine praying).
3. The Fighter  waits in anticipation for the Target to present the mitt to hit.
4. With their left hand the Target shows the mitt at a position for a front leg jodan mawashi geri  (upper level roundhouse kick).
5. The Fighter skips up with the back foot, chambers the knee and fires off the kick, recoiling the leg and placing their foot to the ground next to their other foot, legs slightly bent at the knees.
6. At the same time the Target EITHER shuffles backwards or pushes forwards one  slide .
7. The Fighter must react appropriately after the kick.

In the case of a retreating Target, the Fighter pushes forwards using the loaded spring of the BACK LEG into forward stance, and delivers reverse punch.

In the case of an advancing Target, the Fighter pushes backwards by loading up the FRONT LEG and driving backwards. At the same time the Fighter must move the back foot as to regain their original fighting position, and follow with slide in reverse punch.

[HINT: Pay attention to what you/your students do after the kick! A common mistake is to fall forwards instead of recoiling the leg and driving forwards. This action leaves the fighter open for the counter. It also puts the fighter in a position unable to chase their opponent should they double-shuffle backwards. Conversely a fighter who recoils and springs forwards has momentum and can push forwards again if their opponent moves further back, breaks line, etc.]

Typically we to this exercise for 10 repetitions before changing roles, and of course then working the other side of the body. The objective is for the fighter to develop strong explosive movement, to be able to anticipate the target’s movement and react appropriately ensuring proper distance and timing for their technique.

Here’s a quick visual, just because I know you love my stick figure animations. 😉

Try it with you students and if you like this kumite drill I have a ton more of them here.…

Enjoy!

— Jason