Developing Lightning Footwork & Agility: For Fighters, Athletes, and Everyone Else

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***
In this post, Grant breaks down how he trains for his lightning footwork and incredible agility.
The way Grant moves on his feat is genuinely spectacular and in this video he not only shows the footwork drills he uses, but also explains how to get the most out of them by training intentionally, consistently, and with good form.
This is amazing for martial artists, as well as footballers and other athletes. BUT it's also important for anyone who wants to move gracefully and with poise. Agility can genuinely save your life if you're in an accident and it's one of the first things to go as we age.
What do you guys think? Do you train agility specifically?

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@thewanderer4162]

The last exercise is called skater lunges

[@StraitjacketFitness]

11:26 SPEED SKATERS!!!

[@StraitjacketFitness]

Some topic ideas: -What are your thoughts on drinking raw eggs? -Thoughts on any and all possible applications of CONTRAST baths. Not just ice baths, not just hottubs or jacuzzi's, but alternating between the two every five minutes or so for 20 or 30 minutes. -Thoughts on any and all possible uses of foam/PVC rolling, massage guns, and inversion tables.

[@StraitjacketFitness]

Yo Grant! (and Adam) How many of these can you perform in a row?! It would be too cool to see you knock these out! (If you can 😉) Full Dragon Pistol Squat kzbin.info/www/bejne/oXfSmKF5YpV1i7c

[@StraitjacketFitness]

CAN I GET UH, "HOHHHHH YEAAAAHHHHHHHH!!!"?

[@sfbuck415]

even slow motion Grant moves faster than a regular human

[@skay4636]

I couldn’t even tell they were slowed until it said full speed

[@Benjiffy]

I’m watching him at 2x speed, am I missing something? It’s just him talking and a video of a wall

[@TheInfantry98]

Pretty pathetic your kissing his ass. Just sad

[@jackiechun5817]

@sfbuck415 no fancy belts,over hyped titles,or rules. In a street fight Grant would DOMINATE Most UFC pros in his weight class. Quite frankly...he's a monster💯💯💯💯💯💪🏾🧔🏾‍♂️

[@jackiechun5817]

ALSO, he's STILL NOT using 100% of his speed...all out speed is VERY uncontrollable. He's even FASTER.😒

[@despicableyt]

9:26 is where the main workout drills start

[@Dingdong3696oyvey]

I’m 65 and believe me, agility training is the most important. It’s the first one to go if you don’t keep up on it. That and balance.

[@robertvondarth1730]

I’m with you, I’m in the same boat. Flexibility Balance Core stability Isometrics Agility Fine motor control

[@adMR27]

Excellent video, applicable to many athletes that intend to improve in their respective sports as well as the gym! Grant’s tips are always well received.

[@piyushdwivedi7195]

Was looking for something like this and you drop this gem. Thanks.

[@LucaAndrean]

Idem

[@richardkenny7555]

Love it- agility is so under trained- I do agility drills everyday now and never felt better. Box sprints Box sprints weighted with press finish Box x 2 lined up, put hands on Box and jump side to side. Box push ups. Feel springy bro.

[@dusandragovic09srb]

It's all about the muscles.

[@user-ki4xw2rb8q]

What is "box sprints"?

[@eclipsewrecker]

@@user-ki4xw2rb8q squared path

[@stayontrack]

Think outside of the box bro

[@werrutkyupnext]

@@stayontrack 💀

[@eldorados_lost_searcher]

Two days ago, some grating at work dropped out from under me, and caught myself on a pipe before I fell all the way through. It tweaked my back a little, but otherwise I'm okay. I've resolved to get myself back into decent shape so I can avoid getting injured like that. Thanks for sticking with it as long as you have, giving schlubs like me inspiration, and enjoy your vacation. This new guy seems to know his stuff, too.

[@alivekicking6247]

Great video. Thanks for this... you're right about the Bioneer - he definitely needs to relax when punching. The problem is, Batman doesn't look like a very relaxed fighter, and that's who he thinks he is. We ought to have some more videos from you on this channel.

[@TheBioneer]

How can I relax?? When there is still so much crime!

[@alivekicking6247]

@The Bioneer send Robin (Grant) out to do a bit of crime fighting, you can chill in the Bat Cave for a bit.

[@IamHattman]

Been getting back into boxing, and foot speed is one of my lacking areas. Taking on this is fantastic, cheers!

[@muhammed-hassanbharde6716]

I was lucky enough to have Grant full power spin back kick me 😂. Can't wait to have you back for another seminar at Downtown Karate. 🥋 Oss!

[@Ares_gaming_117]

grant is such a beastly ninja with it! if adam is batman, he is the flash lol. would love to see more collabs with him on the channel!

[@lihchong2267]

The final exercise in the main workout portion is called skater hops. It's exactly what it sounds like.

[@tokujinsicura2190]

Been looking forward to getting back into my old routines, now that my kid's a little older. This looks beast 💪🏾🔥!

[@Johny40Se7en]

This is bloody amazing, and I'd absolutely LOVE a follow along home workout like this, warmup then a main workout circuit, pretty please 👍🙂😜

[@stephencutler2239]

Outstanding, yet again. I am recovering from an illness that was devestating to muscle mass, and balance. These exercises and drills will help greatly, at an adapted pace. Thanks, again.

[@alexandresavardo]

Love the descriptions that accompany the drills for movement quality. Should be useful for my table tennis footwork!

[@youknowthis69]

Thanks Grant, my son is a keen footballer but could do with being a bit quicker. There are plenty of things he could try with this even if he is only 7.

[@CaptainBrash]

Have to say Grant's delivery has got way smoother over the past couple of years. He seems much more confident in front of the camera.

[@JDGhast]

Always love seeing more from Grant

[@canardcanardx9464]

I love your videos and I follow your advices for a very specific goal : compensating my EDS. I went from unable to stand or walk to being an "athlete in my own category". Your content is precious for disabled or injured people and I think it's kind of a shame that it might not reach this audience. Because 1) I discovered your channel because I'm a gym rat but most of "us" aren't and won't think your badass looking videos would apply to them and 2) your content is really oriented on able-bodied amazing athletes and their high impact sport practice (even though it's often applicable for people aiming to get a healthier body). Maybe my comment isn't relevant in the sense that it would take too much work for too little people in your audience, I don't know. Just thought I would share my perspective ! Thank you for your work !!

[@thecandyman7807]

Congrats, hope you get even better. Wishing you good luck.

[@wesleyangel777]

The return of Grant! Always glad to see here! I'm already subbed, so I'll have to see why the algorithm isn't showing me newly uploaded stuff. So glad to hear! Have a great evening!

[@josemucarselsacoto5122]

The bonus exercise is called skater lounge. Go Grant! Go Adam! Go Bioneers! 🎉

[@NeutroniummAlchemist]

Lunge, but yes. The skater lounge is a bit more relaxed. :)

[@josemucarselsacoto5122]

@@NeutroniummAlchemist my bad! Big typo there. 😁

[@TenTempeh]

Or skater hops too :) I actually know that name thanks to Adam's training program haha, it is a part of the warm up.

[@lucasbright5931]

Thanks so much Bioneer! I started agility training a few months ago and this is perfect. I love getting faster and more nimble. Its a great way to make use of my small size and Ill never stop moving

[@martinjefferies666]

Well done dude. Great ideas and brilliant execution. (I'm 23-yrs a physical therapist and flexibility/movement teacher and pick holes in everything - this was bulletproof). Really valid point re agility loss with age, fast twitch fibres turn off first and the best way to get them back online os to overload the remaining slow twitch with weights or endurance work like this.

[@stephencutler2239]

I've heard the movement at 11:36 called "skater" as it looks like the movement of a speed skater on ice. Very cool

[@williamburke9947]

I feel like this guy needs capoeira. Would add so much power and grace to his style. Well done video, I like the stance switches!

[@Dondlo46]

Thanks for this, martial art related videos are my favorite, stability ball training is another great way to boost your speed and coordination.

[@jtucker4462]

Hey Adam, congrats on crossing the 700k subscriber milestone! Your channel has helped shape and give inspiration to my training for over 5 years - pursuing optimal health&fitness and martial arts. The body is a curious thing! Your work to nurture and mature our community to explore and better understanding our bodies and our lifestyles, so we can continue to pursue our inner ambitions, is a truly beautiful thing. I really appreciate your courage and humility to share your life in such a way to help myself and now so many others! Keep it up! Hope you enjoy your holiday! And continue to look after yourself - so do take breaks when you feel it’s best. We’ll be there to like, share and comment ;)

[@nicolasGcom]

Congratulation for 700k ! Great content Thank you

[@BigV24]

great video grant. will add some of these drills into my plyo workout. I definitely agree with you that dancing is an underrated method of improving coordination and footwork. I did hip-hop dancing when I was younger and it translated very well across to boxing.

[@Dave-lx3vt]

"Now if I could just get him to relax more" 😂 You guys have a great rapport. Don't ever change.

[@vincentlee7359]

Yes. Finally someone covers this. This is so important in a lot of sports.

[@jameswhite937]

You're fired Bioneer. Bring this dude back !

[@jessepriest2883]

Yeah I'm gonna be working on this

[@declanbrown5056]

Thank you steven, as a martial artist myself im always trying to find ways to be better and i think this will help me tremendously!

[@ochs-hema]

add this to our historical fencing class!

[@matisl1853]

I always appreciate to see Grant on this channel!

[@jeremiahblatz]

There's a very interesting overlap here between agility and plyometric training. Based on what I know, the brunch difference seems to be the rate of force production and length of work/rest cycles, but the general motion ideas seem to be quite similar. I'm going to steal some of this to do after my plyometrics.

[@sebastianosleah]

Thanks Grant and Adam. You two make a great team, looking forward to more collaborations in the future.

[@largechungusproductions3321]

I swear to God, this dude has mind reading abilities and he uses it to know EXACTLY what I wanna train and post a video shortly after

[@StraitjacketFitness]

Dear Back Guy, We neeeed... BASICALLY THE BIONEER!! Sincerely, Every Bioneer Subscriber Ever

[@vellor9145]

Seeing people being able to kick high fills me with an envy i never knew i could feel

[@trentmclellan1037]

Don’t envy it’s a sin my friend and Lord Jesus Christ loves you!❤

[@LucaAndrean]

Suggestion: I d love to see a video by bioneer about extream sports, functional preparation tips alongside with benefits and prospectives of translating your workouts into something that challenging. For example, gelid water swimming; ultra trail and skyrunning

[@sammyrocks3633]

And other extreme sports too. The 3 sports that you have mentioned requires very good stamina

[@HariOmRadhaKrishna]

That hanging Tire Punching Bag would be great for Eskrima-Kali-Arnis.

[@Jesoteric]

I enjoy these videos with Grant, great footwork and martial arts technique

[@Moveyobottey]

Would be interested in a video on hyperarch fascia training by chong xie

[@emperorclaudias3316]

I was thinking about doing this. Thank you I really needed this. Couldn't have come at a better time

[@25thVictor]

First time seeing Grant, genuinely faster than I can perceive in the morning damn

[@hinakhodiyara7883]

Thanks Grant. Another great training video. Appreciate that you keep it clear, concise and real as always.

[@suricato53]

I'm a football/soccer player and gonna use these drills, thanks!!!!

[@low-budgefudge2164]

11:27 those are called skater jumps and he does them with PERFECT form & speed!

[@Robin-mw6qc]

Great video. Tnx!

[@darkshortyx]

To add to parkour and breakdancing, Another good activity to do is to play "dance dance revolution" or "pump it up" at high levels. Keeps the feet light and boosts agility. Nice video you got here, keep it up!

[@Voodooray007]

DDR needs a comeback.

[@darkshortyx]

@@Voodooray007 it never left. We are on DDR A3 now

[@daym8]

Bioneer was spot on as far as agility this gentleman is like the flash.🤯💪

[@Ianpact]

Thank you, Grant and Adam.

[@meidamx]

“He’s a maniac, MANIAC on the floor”!!

[@a.n.8212]

Hey Adam Could you please make a video or videos about " training for all- round fitness" and "combining different training styles" again?🙌

[@StraitjacketFitness]

I second this motion.

[@DanH-nk1my]

فيديوهات رائعة تصنعها رجلا استمروا في العمل الرائع :) "fidyuhat rayieat tasnaeuha rajulan aistamaruu fi aleamal alraayie" This means "Great videos man. Keep up the good work" although I may be mistaken as only just started learning Arabic lol. Eitherway though Great stuff mate!

[@KriegerIngarten]

Weird

[@rodphelps7705]

Thanks so much Grant! You're a legend!

[@damascus3096]

Always wanted to know Grant's opinion on this. Could you make a Q&A for reaching 700K subs? Congrats btw!🎉

[@TheBioneer]

Thank you! I’ll do one at 750 😁

[@nsengiyumvaenock609]

Good job my boy

[@PilleyZZ]

Congratulations on 700K Subscribers!! I love this channel by the way, I am very grateful it introduced me to general fitness - not just strength training, thank you!!

[@peteuthai]

Oh wow, phenomenal footwork!!!

[@mayowaade879]

This is the mindset that all should have! Train explosively with perfect form/technique Regress when you gas out but try not to stop. Don’t always count reps, let your body tell you when to stop

[@KR-oo2wx]

Bonus exercise at 11:28 called skater hops or ski jumps.

[@megamanx766]

The last workout is called skaters, i love doing that after every workout.

[@jonvthvnz]

11:26 I believe they're called skater hops!

[@brucecrescencio]

ice skater. last workout.. amazing foot work.. want me to work on mine more

[@dudetrustme8320]

Great video

[@blakefitnesstraining7101]

Thank you Young Gun, very useful Tips and fast are fast as Lighting Bro.

[@simonwalmsley7670]

Great video! Thank you Grant.

[@jonathonshaw6688]

Awesome. As an aside, I loved the background music.

[@MrFredd38]

Impressive as always, Grant!

[@nalinbranden]

man... it's magical how fast you move those legs. I'd love to get to that level, in fact I tried some movements, but my knees feel a bit weak for all that. 37 years of age, 6 foot 3 with lean/ weak legs, haven't done much sports growing up. I think I need to strengthen my knees before I try this and fall apart. Can you please make another video of getting how a beginner getting knees ready to follow these drills please. Really appreciated. 🙏

[@normanquednau]

Excellent video!! Normal speed looks like fast forward... Worth practicing!

[@Davlavi]

Wonderful!!

[@Moveyobottey]

The biggest part of agility for sports like basketball and football is in my opinion decellaration as you can only switch directions quickly if you can stop your momentum quickly

[@Kirtahl]

Love your vids my guy. Thanks

[@NarutoShino818]

amazing video! thanks

[@chadwithautism]

I can see how these can help cause it forces the brain to adapt to the movements that the body initially isn't used to. But once you've mastered these movements and can't get any faster (basically just speed endurance from then on) you can either progress by making the movements more complex to give your brain a new stimulus, or add a bit of weight. But I feel as if once you start making the movements too complex you might as well be doing crossfit. Then you can just apply the principles mentioned in this video to whatever movements that your sport or endeavor consists of. It's all about manipulating variables to stimulate adaptation. After a long while you seriously get a bit bored.

[@knuckles5863]

Great vid . Learned a lot.

[@veganninja5886]

Great video. Very informative. You're so fast!

[@tomif9904]

Hello, I am a longtime watcher of yours. I have been training for 3 years but because of school I haven't trained for about 8 months. Since I am a bigger boy 190 cm (6'3) and 90+ kg (210lbs I think), getting my strength and size back has been a big obstacle. So what I am asking is that if there is any video that helps with getting back on track (cannot find it), could you please refer it to me. Or if you can make a video on getting back to the gym. I know the second thing is a lot for a small percentage of people, but still I am grateful even for some advice. This is as humble as I can make it, so please don't take this in a demanding way. I'm just asking for advice. Thank you

[@penumbrium]

you might like Will Ratelles content. He is heavily focused on sports performance stuff.

[@brettdavis5555]

I’ve been building my home gym and never thought to get an agility ladder, especially for the low cost.

[@rashakor]

tape on the floor also works for inside the garage.

[@TyRedV]

How did you know I needed this information?. Thx Bro 👍🏼

[@samwize28]

Thanks Grant - subscribed to your channel

[@chazercize1330]

@11:30 :: I think that exercise is called "Speed Skaters".

[@InaneNonsense]

I really want to do this workout

[@BerserkerErik]

Great video!

[@servantofgod8222]

My current agility is zero. I need this video

[@oversipelio983]

Great!

[@kaionunes7162]

Look pretty fun if you ask me,I gone definitively try thoses

[@ichiminty8240]

Man, you're just insane here. I will try some of these.

[@zafiruzoma6234]

This Is how gym bro normies should train not just to bulk AND gain "strength" that can only bé applied to barbells AND weights. The bility of force production AND coordination should be just as popular as posing in the mirror like a woman

[@danielrodgers6939]

We need to get grant in some vivos!❤

[@TheBioneer]

Agreed!

[@7wayj577]

This just what I was looking for OMM

[@sm_artx]

I think the ones at 11:27 are called speed skaters. Great video though! I have always been fascinated by athletes with extraordinary agility and have started training like one these days.

[@samuelllakaj5439]

ngl the agility ladder part reminds me of Dragon Ball. Grant moves SO FAST!