Exercises for speed and agility

[DaveB]

well, when we did the drill, we landed the foot in front, then set it back.
So we don't get into the habit of not closing in, or not following up.

and to work on the follow through.
If you always set it back, it becomes a bounce off.

It's not a bounce off because of the stance switch between the kicks.

Also the exercise is for speed and coordination. It's not supposed to encapsulate the whole fighting strategy.
But since you mentioned it a kickers best weapon is control of the distance so landing back is just as important as landing forward. Note also there is a side stepping variation...

 

[granfire]

It's not a bounce off because of the stance switch between the kicks.

Also the exercise is for speed and coordination. It's not supposed to encapsulate the whole fighting strategy.
But since you mentioned it a kickers best weapon is control of the distance so landing back is just as important as landing forward. Note also there is a side stepping variation...

But stepping back is more natural, accounting for the bonce off when you hit the heavy bag.
Stepping down in front is not, hence the drill to do so, because muscle memory is a real pain to overcome.

 

[DaveB]

But stepping back is more natural, accounting for the bonce off when you hit the heavy bag.
Stepping down in front is not, hence the drill to do so, because muscle memory is a real pain to overcome.

The drill should not be done with high impact.

We actually only ever did this simultaneously with a partner.

If the OP wants speed the key is continuous motion, hence the light touch approach.