Solo defense training drills?

[Emevas]

Anyone got anything worth doing to train striking defense without a partner? Boxing, Muay Thai, anything really. All I got is bobbing and weaving, slipping, and blocking when I shadow box, but it's not much of anything.

I remember someone bringing up attaching a tennis ball to a heavybag with a string, and that when you hit the bag it would send the ball all over the place, making you keep conscious of your defense. Haven't tried that yet.

[Permalost]

Working a slip bag is a good option. I'm also of the opinion that developing footwork is very important yet neglected in defense.

[Emevas]

Any specific footwork drills you would suggest?

[Permalost]

A lot of this is FMA type stuff so it may seem unconventional. Try from either lead:
-forward, sideways and backwards movement
-circling footwork- developing the ability to zone away from the opponent's rear arm (I think this is also called the Trigg 101 or 102 after Frank Trigg)
-shuffle forward one step, then step through, repeat on other side. This is used in krabi krabong to set up powerful weapon strikes. Unarmed the switch can be used to move laterally as you advance or retreat and can throw off someone intenet on moving straight into you.
-same, but backwards
-male and female triangle footwork: basically you can step forward or backwards at 45 degree angles to set up a favorable angle. In stickfighting your partner feeds you a downward figure 8, and you step in and block back and forth as you step. This is called the metronome. When you do this empty handed, its done against jab cross instead of stick strikes.
-pivoting- from moving backwards, pivot inward or outward on the lead foot. This is a good skill if you tend to move forwards and backwards instead of in circular paths, because eventually you'll hit a wall or something if you don't stop moving straight back. This is also the best footwork I've used for setting up spinning kicks (using the outward pivot).
-advancing and retreating with the muay thai shield
-retreating backwards, then stepping in with broken rhythm attack and defense. Circle backwards at a constant pace, then crash in at random with appropriate tools: the crazy monkey type block or elbow spike, the side kick (as you step back, you can bring your foot to a good starting position without telegraphing), drop step for takedowns, pak sao + backfist etc
-the chasse- savate kick- wind up like you're going to do a downward angle roundhouse kick to the thigh, follow through to a downward pumping motion with the heel, somewhere between the geometry of a front kick and side kick. A forward skip is used as the foot extends. The heel pumps into the thigh. Its hard to describe and feels really odd at first (I still don't use it much). You can hit at an unexpected range though, and having unpredictible footwork is good for an active defense.

A lot of this stuff comes from the Dog Brothers Kali Tudo DVDs- you may want to look into those for some interesting yet functional footwork possibilities. I think for defense its also good to practice your stonewall, wing block/crazy monkey, evasive head movements, pick offs/using your elbows to spear punches and knees, and sprawling individually and in combinations.

[Emevas]

Much love bro, my footwork is a mess.

[PPlate]

Do not underestimate the value of shadow boxing, it's one of the most important training you can do.

There are basically two types that I focus on.

If I'm learning a new kick, or a new combination, I do it repetitively to get the movement and balance down. 50 a side is good, more will be better. Doing in front of a mirror would be better. I focus on having control on all phases of a kick, and on balance, then speed (but with little force). If working on punches, I'm conscious of where my body's balance is, how a little twist of a foot or bend of the knee can add more "grounding" and power to my shots. I also focus on things like keeping my chin in and my hands up at all times. You can use a stop watch and practice 5 3min rounds, focus is on getting your moves smooth, balanced, and done correctly.

The second type of shadow boxing is the sparring kind. You stand in your fighting stance, and you imagine that you're fighting someone in front of you. You block, punch and kick and you move around. You may focus on getting your movement correct (no crossing of feet, always balanced, tight and grounded). You may focus on your blocking and counter attacks, or on how you move in to throw your combinations. Focus more on speed and technique, not on power.

Lastly, if you have a bag, you can train on the bag.

This is effective because if you visualize an opponent realistically, it will sometimes cause you to spot weaknesses in your balance, or certain combinations of techniques. You then isolate that and work at it. It also gives you experience in sparring, in terms of combos to throw, blocking, footwork, etc.

[Tom Kagan]

Unfortunately, learning timing without a partner is damn near impossible. As long as you have very low expectations for what the various drills already mentioned here can do for you, they'll help you get some of the mechanics of specific movements down. As for timing? It may help a little. But, you pretty much need a partner to work defense effectively.

Keep your timing expectations low and have fun experimenting on your own with breaking down the mechanics.

[Permalost]

I agree timing is not well developed by yourself. That's why I mentioned footwork and bagwork type stuff because it sets up a sort of passive defense- if your hands are already where they should be and you're attacking from a good defensible stance, a lot of strikes can be defended against incidentally. If you intuitively move around in circular or elliptical patterns instead of straight forward and backwards, its less likely you will end up cornered and having to cover up.

[alex]

go down the local bar and loudly claim to have just fucked johns girlfriend.

[Emevas]

I'm in Portland OR. The local bar is a gay bar. It won't work.