In this old video Kurt shows a basic footwork drill with head movement and jab added. This is the first and most important drill in stand-up fighting and it is the basis of your shadow boxing practice. The foot work translates well to wrestling and MMA. Start out using the stick drill then move on to shadow box then add some random combinations.
The way we train our fighters at Carlson Gracie MMA is to have footwork, head movement and jab working constantly to keep the opponent busy while we strategize and look for openings and weaknesses from the corner. I call this “auto-pilot”
If a fighter does not have these 3 things absolutely mastered, they are not ready for the ring.
The three components of “auto-pilot” are :
2. Head movement