SPEED TRAINING How to improve your speed for both hands & feet
Speed training for either
your hands or feet require training for both, regardless
of which one is being sought after for faster reflex
time. Everyone thinks of speed as just being
"lightning fast", overlooking the explosive power that's
felt by the opponent from such a quick and accurate
strike.
The power behind the "lightning strike" is what
one needs respect more. The speed is there for
only a fraction of a second while the impact continues
for undetermined lengths of time.
To start of with, decide
what area you want to improve upon. Even though it's mentioned in the
earlier paragraph that you'll have to train both, it'll be necessary for you to
focus on certain offensive tactics with either the hands or feet first. So
you'll have to make a decision as to which to start out with. The moves
will be different relating to balancing, timing and retracting. All will require
different calibrations from your hips and shoulders.
Sounds a bit
technical, and it should. Speed training is very methodical and detailed.
It requires patience, practice, creativity and vision. More on all of
that later. Now, lets increase your speed.
Quick Tips on Improving Speed - Hands Candle Technique
If you've trained before, most likely your instructor
had mention this technique (if they haven't, be concerned). This is the
most basic of all speed training techniques and is something you can do at home
anytime. It seems easy and harmless...light a candle, make a fist, get
into your stance and throw a punch at the flame. Easy, right? Well,
sort of. I have met so many people in bars that have tried to challenge me
on this and I just sit back and watch the errors. Sure, the flame goes
out...but you could put that out haphazardly without any technique. My dog
does it with his tail, to give you an example of how easy it is when done
incorrectly. You need to feel the accomplishment of your move, as opposed
to the "high-five" after the lights out. You're asking me now..."what the
heck, the flame went out when I threw my punch dude...why so cynical"?
Well...I'll tell you...
Just because you threw the punch once and the flame went
out doesn't mean anything. How did you do it? Did you line up, wind
up, go wacky and just throw your punch...or did you look at the target,
concentrate for .5 seconds and then throw a solid punch correctly and then the
room went dark? If the answer to that is YES, then move on...if not, read on.
The problem is hyperextension of the elbow. Doing
this 50x wrong and getting darkness will not improve your skills. It will
only increase your chances of being on pain medication when your 45+. You
need to think about what your getting into....no target, no
resistance...nothing. Air. I bet nobody ever told you that "air" can
be your hardest opponent when training. There's nothing there to stop you.
You have no idea of what the recoil effect will be, and you will never develop
explosive speed or striking power when you're tearing cartilage. Be smart,
be methodical...be a real martial artist. Think before every move when
training...because then you won't have to when really applying your technique
within a self defense situation.
Face the flame...stare at it for 10 seconds...IN A
NATURAL POSITION! Please don't get into a traditional front stance or
anything such. Face it as you would your opponent. Then, drop
back...hand positioned within a fraction of a second and strike. Don't try
this if you are not a blue belt or higher in your rankings (or equivalent if
self trained). This looks simple and can be done quite easily when playing
around. That won't help you. You need to pay attention to what
happens within that second. Were you focused? Did you move fast?
Did the light go out?
Learn control prior to doing this technique.
Practice light punching at other targets (hint, your shower curtain) without
impact. Come within 1/4 inch of your destination. Not 1/2, not an
inch...1/4-1/8 is what's acceptable here. Instructors do this easily
because they are trained to show students techniques without striking them.
We do this all day when teaching. Class after class...we throw kicks and
punches to amaze and motivate. If you can control your distance...all
comes together and it's lights out when candle training. Remember not to
hyperextend your elbow. You can prevent that by training prior on the
shower curtain or similar targets. You'll concentrate more on such a basic
target.
There's less to lose...you won't feel de-motivated if you hit the curtain a
couple of times....yet, you'll feel awful when the candle is still lit and you
have to spend $50 on Icy Hot.
I had always told my students that the key to training
is seeing a result...no matter how small.
That takes you to the next result...and so on, and so on. I have more tips
coming soon for your hands.
Let's jump ahead to my favorite stuff for now....
INCREASING KICKING SPEED:
Here are some Tae Kwon Do examples...
from the late 80's.
Foot Speed Increased
Here are the first "basic" sets of instructions to help
improve your kicking speed. If you are interested
in more,
click here
and let us know.
The Stretch Out -
This is the NUMBER ONE thing that must be done...both
mentally and physically. Try these quick exercises
bellow:
Calf Raises and Foot Stretch - Simply rise up on the balls of your feel and stretch
upward. 10X : Concentrated.
Knee Bends -
Place hands on hips and bend down easily with back
straight. Legs should be shoulder-length apart.
10X Concentrated.
Ankle Turns
- Bring one knee up at a time - hip high, balancing on
other leg. Simply turn ankle clockwise 5x, then
counterclockwise 5x.
3 Sets Concentrated.
Hip Turns -
Place hands on hips and using hips turn clockwise 5x,
then counterclockwise 5x (go for the stretch easily
here). 3 Sets Concentrated.
Wrist Turns
- Place hands in front of you (both open, palms facing
away), turn both at the same time clockwise 5x, then
counterclockwise 5x. 3 Sets Concentrated.
Neck Rolls
- Place head back and turn clockwise 5x, then
counterclockwise 5x. 3 Sets Concentrated
A NEW WAY OF
KICKING
If
you've read about
DYEX
- See Below (Dynamic Explosive Kicks), you'll
most likely enjoy this. Out of all the
trainings, this has to be the most rewarding and
fun. Anyone can say they know the martial
arts, and they do all the time. Then, ask
them to do a move and you'll soon see if they
are the "real deal". From balance to
timing, it's not there. There's a "limp
snap", they look as if they are going to fall,
and there's normally a strange sound or
follow-up move not too far behind. Now,
ask a real martial artist and in the right
setting they'll show you something that'll
certainly impress you. It could be as
simple as the snap of a foot at a knee, or a
fast hand move against a candle or napkin.
Nothing long and fancy. Just a snap, and
you're done while they are instantly convinced
that you know your stuff.
How
Do You Understand DYEX KICKING?
Here's what to do - Think retraction.
You've been training for so long on how to
strike/hit, you've never taken to time to
understand the benefits of improving retraction
speed. Kicking and hitting the target is
the goal, and being able to defend or follow-up
is required as well. That's hard enough,
now add this...hitting the target strategically
in order to strike again adding the final
impact, and of course being able to defend
yourself. The benefit is that you're
turning yourself into a true "self defense"
martial artist as opposed to a traditional one.
Traditional martial artists are outstanding, and
we are all one prior to this level. But
now you need to have a more "street smart" style
while maintaining traditionalism. The
street senses need to stand out in battle, and
the traditions need to remain on at all times.
Advance Speed Stretching
for Feet: 1. Place one leg up (as
with "ankle turns" exercise) and keep it hip-high. Perform 10 fast
snapping kicks while remaining balanced.
Use a chair at first, then no support when able. Repeat with other leg.
1x - Speed.
2. Raise one leg up and point 45 degrees to your left.
With your hips, twist your leg back to the front and all the way behind your
other leg (into a basic fighting stance). This kick should remain only
2-3' off the ground. Think of a coffee table in the front with a cup.
You only want to strike the cup, not too high, nor the table.
3.
Take one foot and use "the arch" of the foot for a fast strike...this is a quick
and powerful technique that also offers a great warm-up: Shuffle one front
forward, gliding it only about 3-5" off the ground. It should strike
quickly, then retract back to original position poised to strike again.
Each
advanced speed stretch technique above leads
into a strike. They also start your body
moving in a way it most likely never had before.
You become less rigid within your body movement,
and your thought process regarding reaction
options now widens.
SPINNING HOOK
KICK - Speed Break
Click Photo to View
That leads us into the final stretch - "vision
training" - the mental-stretching part of it.
You'll have to take a moment to decide what this session
will bring you. If you want a faster front kick, close
your eyes and see yourself doing that kick first.
Since you've warmed up in a different way, think about
how you can add a certain snap, twist, retraction, or
power thrust was never done before into it.
Become more aligned with your kicks...take things slower
and become more detailed within every step of even the
most basic kicks. Think of their value.
Don't waste any. Narrow targets mentally.
Become more accurate within smaller striking areas
physically such as a knee cap, a collar bone, or the
back of an arm.
Make each
kick "special" now during practice.
Realize the devastation created from a well practiced,
perfectly timed, balanced and dead-on accurate kick that
reaches its goal. Now visualize it...Now, do it.
Practice Session -
Dynamic Explosive Kicking Lesson #1
TWO BASIC DYEX KICKS
Heel Strike to Knee - This kick uses the side of
the heel to strike the opponents front knee. Use
when other person is standing forward with
both knees facing you. Opens you up for a flashing
hand strike as a follow-up.
How to Practice:
Work
on extending your font foot out (about 2' below your
waist level) and pulling back quickly.
Think of these as NEGATIVE KICKS.
Your slowly doing the
strike, and quickly pulling it back into position.
Perform this 10X - for speed.
Now, after that's
comfortable...change your practice back to normal...but
only after doing this so much that you can't stand it.
That's the key, repetition. Conditioning the
muscle for speed the other way will loosen up muscles
that normally never were so worked.
Logically, you'll have a better leg to work with when
kicking for results. Practice the normal front
kick to the knee and perform it as a normal
"front or snap kick with the ball of the foot.
Changing your strike area. This kick requires that you
take your foot, lift it up and lay back a bit while
throwing your heel forward.
Here's the tricky part, if it's your right foot kicking,
the left side of the heel hits the target (photos coming
soon).
TRY A KICK:
Side Kick Slash to Shin
- This powerful slashing kick will
cause a high level of discomfort to your opponent.
The burn it causes on the opponents shin will allow for
another follow up strike unless your weight is thrusted
a bit forward.
That will lead to a break of the shin. Be careful
with this kick.
Practice gliding against the
target until you are brushing approx. 1/4" of the side
of your foot (along the heels edge) against the target.
You should feel it push with a demanding "brush" effect.
