How and Why
Throughout the many camps and clinics I conduct, I have been asked how to increase foot speed and agility. Foot speed in wrestling can be an advantage, but keep in mind, it doesn't necessarily make or break your chances of winning. The good wrestlers, whether they are fast or slow, will adjust their strategy to accommodate their strengths and weaknesses.
So, here are three exercises you can perform to increase your foot speed.
1. Shadow Drilling:
Drill your standing techniques (from your feet) as vigorously as possible (sans partner) for intervals of 1-3 minutes at a time. The idea is to create constant motion while executing your standing techniques. This builds your endurance for fast twitch reaction and cardiovascular capacity. This exercise is best performed after practice when your body is fatigued. John Smith (6-time World Champion & 2-time Olympic Champion) was the consummate shadow driller. John spent many hours shadow drilling. If you've had the pleasure of seeing him wrestle, you've noticed his incredible speed and agility.
2. Jump-roping or Speed-roping:
Jumping rope develops foot movement that is so desired by boxers, who must be quick and agile on their feet. It develops the cardiovascular system as well. Jump rope as often as possible, and at least 15 minutes before and after each practice.
3. Box Jumps:
Box jumps are executed using a sturdy wooden box (or any sturdy platform) that stands about 1 to 2 feet high from the floor. Standing next to the box, you jump up onto the top. Then you immediately jump off to the other side. So, in essence, you are jumping from side to side with the box positioned in the middle of your jump. You will land on the box each time you jump to the side, and will continue by landing on the other side of the box.
Box jumps improve quickness as well as power in the legs. They are also effective in developing the cardiovascular system. As a wrestler at Oklahoma State, we spent many practices jumping on and off of wooden boxes. Not much fun, but great for foot speed.
Full Story: http://blackmagic.com/ses/wrest/cross/tip2.html
