Here's a little exercise that we borrowed from a boxing gym, courtesy of Tony Cesay. We have shared this with many fighters and here's a picture of Dean Amasinger, MMA Team Rough House, trying it out.
Wear the Shadowboxer VRT as shown in the picture and make sure your coach or training partner has a firm grip of the handles.
- Get within range with a heavy bag and then make sure your trainer/partner pulls back so the cords are under tension.
- DON'T LEAN FORWARD from the upper body. which is the temptation but instead use your legs to drive forward from the hips keeping the body position upright. Get your trainer/partner to periodically correct you.
- Do your usual punching sets or sequences on the heavy bag
If you're feeling energetic your partner should move rapidly from side to side destabilising your stance. This means you really have to grip the ground with your legs and drive forward from the hips to hit the heavy bag.
Boxers and martial artists use this to develop strong footwork and using the Shadowoxer VRT in this way makes you very aware of your footwork so you can work it.