1-2 Footwork Tutorial

[Jimmy Jazz]

Yes, you can work rotation (slamming the med ball intoyour heavy bag over and over with hip rotation)



Awesome thanks bro!!

I do the side to side one and the one where you throw from your rear hand.

 

[BringBackTRTforFairness]

I do the side to side one and the one where you throw from your rear hand.

dont do the one where you throw from your head imo, at least dont make it your main focus it hits the lats n tri ceps etc not where most power comes from,

1) do a side to side rotational throw with your hips into a wall or the heavy bag over and over

2) do plyo jumps with it for the legs, forward lateral jumps are more sport specific than vertical ones

3) and do both the legs and hips together by "shot putting" the med ball throwing it diagonally up with as close to punch mechanics as you can against a wall or your heavy bag

 

[a guy]

I'm trying to get more pop in my cross. Would medicine ball exercises be good for that?

Absolutely. Ballistics exercises are among the best for improving power.