I have a solo fight training drill using a rope to improve your head movement, footwork and striking all at the same time.

There are 2 parts to this guide.

• Part 1: footwork and head movement only
• Part 2: footwork, head movement and striking

Hang a Rope

You'll need a rope that's 10 to 15 feet.

Tie this rope at eye/chin level eye level between two stationary points. I use the training grounds vertical bars but I've done this inside using a doorway and furniture. You can always find something to tie the rope to.

Video Breakdown: Part 1/2

Part 1 is focused on drilling ONLY footwork and head movement, no striking.

Important notes from the video:

• Start with forward and backward shuffle on one side of the rope
• Be aware of the centerline (which is the rope)
• Do side-step shuffle to the other side when reaching the end of the rope
• Go forward, side-step shuffle, go backwards
• Do this for timed rounds or for number of reps
• When going under the rope, don't lean forward to dip down - you must use your legs and squat down
• Introduce moving your body a bit more off the centerline in addition to you moving
• Don't over exaggerate your movement, be efficient and tight, keep just slightly away from the rope but not far
• You want to just be out of reach to avoid a punch
• Introduce pivots
• Introduce lateral movement

Video Breakdown: Part 2/2

Part 2 is focused on drilling footwork, head movement AND STRIKING.

Important notes from the video:

• Start with forward and backward shuffle while only throwing jabs, then add in a jab > cross
• Do forward shuffle with a jab, reach the end throw a jab > cross then dip under the rope with side step shuffle
• Another good movement is forward shuffle with a jab then jab > cross, repeating this each forward shuffle until you reach the end then side step under the rope and go backwards with a jab then jab > cross
• You can then add in drilling hooks and uppercuts only with forward and backward shuffle then dipping under the rope when reaching the end
• Use the rope to move forward and pressure with strikes then going under the rope to get a new angle and position
• Then use the rope to move backwards and strike at the same time then going under the rope when hitting the end position to get a new angle get away from being pressured
• Start adding a pivot on the side step shuffle under the rope, this is a fantastic movement start drilling to get a new angle to strike from
• The pivot position and to which side you do it on will depend on fighting stance (orthodox or southpaw)
• Introduce dipping under the rope after each combination, go under the rope then throw a combination, under the rope, throw another combination
• Remember to be efficient with your movement and don't exaggerate, move just enough to avoid the punches and no more
• Introduce lateral movement with striking using the rope as a guide for distance
• Add in knees and kicks with any combination using the rope

Fighter's Footwork and Striking Fundamentals

Get training programs to improve your footwork and your striking to use with this rope drill. "Fighter's Footwork" will show you 5 essential footwork movements you need and how to use it with punching. Then "Striking Fundamentals Vol.1 and Vol.2" will show you 11 punches and over 20 different combinations to throw to win and finish fights.