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[donnydarkoIRL]

I never ever squat, nor will I!
I like to mainatin my footspeed and squatting has never helped. any say it aids explosive attack, but I prefer to move smoothly, I get that just fine from jogging and strengthen the legs with cycling.

I do use pullups and chinups recently, they're ok, I only rate them moderately.

[Salty]

Calf raisers are one of my favourite exercises, you will notice a lot of difference very quickly with them, especially in foot speed. I used to do them all the time for basketball, increase explosiveness of your footwork greatly.

[donnydarkoIRL]

Calf raisers are one of my favourite exercises, you will notice a lot of difference very quickly with them, especially in foot speed. I used to do them all the time for basketball, increase explosiveness of your footwork greatly.

Standing on a block with one foot, toes only, a dumbell in one hand raising up the body? Is that the one?

[Salty]

You don't have to hold dumbells, i prefer not to. But the key is to first stretch the calf out, then explode up with them, hold for a second then repeat. Instead of adding weight i just used to do more each week and do one footed reps as well.

[donnydarkoIRL]

You don't have to hold dumbells, i prefer not to. But the key is to first stretch the calf out, then explode up with them, hold for a second then repeat. Instead of adding weight i just used to do more each week and do one footed reps as well.

I may try use those again as I haven't used them in quite a while.
My footwork is actually good, but it could do with more snap.

[Salty]

Yeah you can always improve in anything, when you stop is when you get beaten.

[donnydarkoIRL]

True enough.

I'm also going to work on my handspeed.
I'm actually pretty good for my weight, but I want to be exceptional.

Usually I just Shadow box nice and slow, then accelerate on the bag, but have you got any ideas for me?