Falian

I notice that alot of fighters these days do not emphasize getting their feet moving quick. You really need this component to be a great fighter.
I suggest that you buy some adjustable weights (look like overstreatched-mini bean bags) and you attach them to your legs. Go outside with some chalk and draw 9 dots like this:

. . .
. . .
. . .

With the Weights:

1. Start at the Bottom Left and Bottom Right, Jump to the Center, then to the Top left and right and then back down. Repeat this 5 times.

2. With one foot, Jump from Bottom left to middle, to top left, to top right, to middle, to bottom right, to bottom left. Repeat this 5 times.

Now do the same workout without the weights on. You will feel like you lost 20 pounds. Do this every day and you will notice alot of changes.

sparky

Yeah - we did similar in my karate training. The main one we did for 5 mins at the start of EVERY session was the following

start feet together - then jump to top right and bottom left - then back to middle then to top left and bottom right. Repeat untill told to stop or until you collapse

This really got your heart pumping and improved your quick feet no end. It helped for getting in stances quicker.

Falian

Yeah i only listed two of the drills we did, but there are many more variations. And training with leg weights will quicken your feet like no other.

sparky

I have never actually tried it with leg weights - guess what I will be doing tomorrow

Falian

What you should do is do the drills 1-2 times with the weights, then take them off and try it. The difference is amazing and you will feel extremely agile.

sparky

My legs are quite fast but are probably the weakest part of my body - will this help to bulk them up too?

Falian

It wouldn't really "bulk" them up in terms of size, but yes they would get alot stronger. Use this in combination with leg curls and im pretty sure it will be effective.

sparky

What would be good for bulking ankles up - They are disproprtionate with the rest of my body really and ive tried loads of different things to bulk them up but have had no luck - im always worried about ankle injuries as they are by far my weakest point.

Falian

Hrmm, Well i would suggest doing lifting that focus's on the calfs. Leg curls would be effective.

The muscles right around the ankle would only really be increased by doing agility training, so keep up the dot program.

sparky

Well Ive done the 'dot' program without weights for nearly 10 years now and that hasnt increased the size of my ankles - im hoping that by using ankle weights I might be able to change things here.