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Anticipation and positioning beat speed

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Healing

- daru foam roll

- feet

- shoulders shoulders shoulders

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Sparring advices

Advices to keep distance or to close distance

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Pendulum masters

For an example of masterful use of the pendulum step, refer to the Kazakh Olympians Serik Sapiyev or Bakhyt Sarsekbayev.

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Running

2 mins 7km, 2 mins 10km total 20 mins

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Pendulum counter

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Counter jab and cross

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distance and pivots

Good drill with cones at 7.20

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side step 1-2-3

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Pivoting left and right

At minute 5.18 good physics on how elbow drives the pivoting

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Step and punch

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Footwork: roll away from ropes

Very, very good from minute 2.09

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Footwork: skip step and shuffle

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Elements: rhythm

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Elements: slipping

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Footwork: Angle side step

Fran Sands - The angle side step