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National Academy of Sports Medicine answeredImprove your footwork for fights by performing speed, agility, and quickness (SAQ) drills using various footwork combinations on a speed ladder and the dot drill mat. Using a standard agility ladder, perform the straight ahead run, lateral stepping, and icky shuffle. To perform the straight ahead run, begin in an athletic stance and draw-in the belly button to the spine. Run straight ahead through the ladder with one foot in each squate. To perform lateral stepping, step sideways along the ladder with both feeting stepping in and out of each squate. To perform the icky shuffle, move in and out of each square of the speed ladder in a diagonal pattern. Next, the dot drill mat (a black rubber mat with 5 white dots placed in a 2-1-2 configuration) provides endless possibilities of drills to optimize your footwork for performance. The zig-zag drill is excellent for enhancing foot speed, core and hip control, as well as foot and ankle stability. To perform this drill, begin at the far, left-positioned dot of the mat. Using both feet, hop in a “Z” formation, repeating the movement front-to-back along the mat for the desired time. You should perform these or other SAQ drills two to three days per week in order to maximize performance.