Strengthening the legs is essential for martial arts because it enhances stability, power, and explosiveness. Strong legs provide a solid foundation, enabling practitioners to maintain balance and control while executing self-defense techniques. Lastly, increased leg endurance allows for sustained performance during training and sparring, reducing the risk of fatigue and injury. Overall, leg strength is critical for success and safety in martial arts.

In the video, I demonstrate two great leg exercises focusing on creating explosive movement in footwork.

The first leg exercise is the clock exercise, demonstrated in the first part of the video. I still struggle with this on my surgically repaired side, but I love this exercise!

How to do the Clock Exercise

  1. Beginning

    Imagine standing in the middle of the clock, facing noon. Visualize the numbers associated with the clock.

  2. Performing the Exercise

    While bending into a squat on one leg, reach as far as possible forward, sideways, and backward with the free foot to each number while keeping your balance.

  3. After touching a number

    After you have touched the clock number, straighten your leg up and return to your starting position.

  4. Repeat

    Repeat the one-legged squat and touch the numbers in order until you reach 12 o’clock.

  5. Perform the same exercise with the other leg.

    It is essential for balanced development to do this exercise on both legs.

For an alternative explanation, check out this article.

The second leg exercise in the video is the “3-3-3” exercise. It consists of three moves on each side, done thrice for three sets. Hence, the name. The three moves are (1) 45º forward, (2) sideways, and (3) 45º backward. You will notice that it’s done with an elastic band. Some call it a theraband. While this is less challenging than the clock exercise, it’s another great exercise for developing explosiveness off the back foot. Give it a try!

Lastly, the video includes a bonus leg exercise! It’s a simple side-stepping exercise that anybody can do. The video is self-explanatory.

Try these leg exercises and see if they result in improved explosiveness in your footwork!

Previous Stuff I wrote: