Chinese Footwork/Fast Feet
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Uploaded by nicholasbonkowsky on May 24, 2011
Here is a video I made of me doing various fast feet excercises. These are ment to train your muscles to be explosive and quick when moving around the court.
30 seconds work followed by 30 seconds active rest (keep moving)
1. Side to Side
-Small Quick Hops
-Balls of Feet
2. Forward and Backwards
-Small Quick Hops on Balls of Feet
3. Staggered Switch
-Staggered feet, switch back and forth
4. Forward, Forward, Back, Back
-Small Quick Steps, LOOK UP!
5. In and Outs
-In just to shoulder width and back out
6. Square Jump
-Balls of Feet, Land and Push Off
7. Side to Side Lunges
-Lunge, Hop in Center, Lunge
8. Lunge Jumps
-Lunge, Jump & Switch Feet, Lunge
9. 180° Squat Jumps
-Squat, Jump Up & Spin, Squat
-Don't spin in a complete circle, alternate direction
10. Tuck Jumps
-Knees Up
-Land quietly on balls of feet
And You're Done!
- 163 likes, 12 dislikes
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Uploader Comments (nicholasbonkowsky)
Top Comments
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How is he a Chinese lol.
4 months ago 15
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The side to side lunges look like a dance move. What a boss!
2 months ago 9
All Comments (66)
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looks funny haha
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Man..you are good! keep it up...
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it looks like dancing
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Gotta break these moves out at the club
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hehehe,, try this once you'll feel that it has an effect hahaha
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does the opening of the mouth includes this footwork training? JUST KIDDING!!! NICE!!!
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@nicholasbonkowsky can i do this everyday??
yeasen12345 1 week ago
@yeasen12345 You could but that could also be over doing it, take at least 1 rest day in between that's assuming your doing more than 1 set of this per time.
nicholasbonkowsky 1 week ago
Might be useful for table tennis players too, cause they even have to move on balls during the whole point.
AgricolaSuperbus 1 month ago
@AgricolaSuperbus for sure it would be, most sports that requires quick directional changes these exercises would be good.
nicholasbonkowsky 1 month ago
@nicholasbonkowsky would you count basketball? :)
stuart8965756799 1 month ago in playlist More videos from nicholasbonkowsky
@stuart8965756799 Yup for sure I'd say that it could aid in some general stuff for basketball too.
nicholasbonkowsky 1 month ago