Dynamic Strikes Instructions

A rhythmic, high-energy strike drill that builds cardio, sharpens focus, and trains your body to move with quick reaction and control.

Start Position:
Get into your fighter stance with feet staggered, light on your toes, and ready to move. Hold the mace in a High Cross position. Keep your gaze forward and your mind sharp. You’re bouncing between strikes like you’re in a real fight.

Core Engagement:
Brace your core to stay stable during fast transitions. Keep your spine tall and shoulders pulled down and back. Your upper body stays controlled, your lower body does the work.

Strike & Hop Sequence:
Strike forward from the High Cross with purpose. As you return the mace to position, perform a small dynamic hop to reset, then immediately strike again. You’re bouncing back and forth between strikes, like a heartbeat — strike, hop, strike, hop.

• The hop is light, almost like a boxer’s bounce

• The mace stays in control, extending forward and returning with precision

• Your rhythm should feel smooth but powerful

Flow & Timing:
Continue alternating strike and hop for reps (e.g. 10–20 total strikes) or set a timer for 30–60 seconds of continuous movement. Push your pace without losing form.

Muscles Worked:

• Core (deep stabilizers + obliques)

• Shoulders

• Chest

• Glutes & hips

• Calves, quads, and foot stabilizers

• Grip & forearms

Coach Notes:
This drill is meant to feel alive like shadowboxing with weight. Keep it fluid, keep it light on your feet, and let the mace move with you. It’s not just strength, it’s rhythm and presence. Great as a finisher or as part of a steel mace conditioning set.