Footwork drills I do every morning
Six rounds of six-step, CC, and freezes — a routine I can do in a hotel room before standups.
When I travel for work, I miss training. Two weeks away from the floor and my legs forget what they’re doing.
So I built a 20-minute routine I can do in any hotel room with a yoga mat. It doesn’t replace real training, but it keeps the muscle memory from atrophying.
The routine
Three rounds, each round is one minute on, thirty seconds rest:
- Six-step variations — clean, switch direction halfway
- CCs — both legs, alternate
- Coffee grinder → baby freeze — transition focus, not power
Then two more rounds of free-form footwork to your own music.
Why mornings
Doing it before work means it actually happens. Evening sessions get eaten by everything else.
Also: the body responds better to movement after sleep than I expected. Knees that feel stiff at 7 a.m. are fine by 7:15.
What this isn’t
It’s not a training plan. It’s a maintenance routine. If you want to improve, you need real sessions on real floors with real people calling you out when your form drifts.