Press man is won or lost in the first two steps. Most guys lose it there.

THREE KEYS. Get these and the rest is reps.

1. Eye discipline. Eyes locked on his hips. Hips tell you route type and direction and keep you in phase.

2. Win with your feet. Stay square. Hands do not matter without footwork. Kill the false steps, keep your feet hot. Dead feet and you lose after the release even if you got a hand on him.

3. Off hand jam. Disrupt the release and reroute him. Technique over size. Fast feet, fast hands. Be patient, then attack violently.

32 DRILLS, 35 VIDEO BREAKDOWNS, FOUR SECTIONS.

Drills to Improve Base, 7. Jab steps, lateral kicks, half circle, band motor, hex cone footwork.

Motor Press Drills, 8. Inch back with your feet, keep leverage, beat the stem before your hands get involved.

Kickslide Footwork, 4. Kick at 45 to stay chest to chest and cut off the speed release.

Press to In-Phase, 13. Where the rep is won.

AFTER THIS YOU CAN:

Line up in press without wondering what to do with your hands.

Stay chest to chest through the release instead of opening early.

Get in phase and stay there instead of chasing.

WHO IT IS FOR: DBs who play press or want to. Backpedal and breaks not there yet? Start with the Beginner guide.

NO SECRETS JUST WORK.

NEXT: the DB Academy app.

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Training carries risk of injury. Consult a physician before starting.