Speed Training for Martial ArtsMost martial artists would be unaware that there is such a thing such as speed training for martial arts. This is because most martial arts do not focus specifically on speed training. On this page we will explore the definition of speed, why it is important and then look at some specific principles and exercises that will help you increase your speed. What is speed? Speed is simply how fast one can move and/or deliver a blow to an opponent.
Speed vs Power Many people forget that power is made of strength and speed. Without speed one can be very strong but still be unable to generate a lot of power. To increase the power of your strikes it is important to improve your speed. Speed Training: Components of speed There are many things that come together to make up speed in the martial arts. Some of these are:
Perceptual speed Perceptual speed is basically how quickly you can ‘read’an opponents intended action. If you can see things coming earlier it is easier to respond and/or counter appropriately. Developing Perceptual speed Perceptual speed is developed by studying the way the human body moves in the martial arts. Understanding how it prepares itself to produce maximum power will allow you to anticipate when these movements occur and then respond appropriately. An example of this is how an opponent lowers his body weight slightly to ‘load’ up for a punch. By learning to notice this ‘loading’ phase you can notice the punch coming earlier and plan an appropriate counter or interception. Each strike in the martial arts will have a ‘loading’ phase. By studying these movements you will be able to perceive what is coming faster and counter your opponent earlier. Economical Movement Economical movement simply means minimising excessive movement. If a movement is unnecessary it should be modified or eliminated. This ensures that a movement is performed faster. An example of this is a hook punch that comes too wide. By taking a longer path it will take longer to hit its target. Explore your techniques and see if you can make the movements more economical. A good principle to remember is that straight paths are faster than curved paths. Non-telegraphic movement
In many ways, not telegraphing means minimising the ‘loading’ phase of all of your techniques. To use the right cross punch as an example, inexperienced students will draw back this punch slightly before delivering it to generate more power. This movement of drawing back ‘telegraphs’ the punch and informs an experienced opponent that the punch coming. Practice not telegraphing your techniques by minising the ‘loading’ phase of all of your techniques. This is a great speed training drill and will make you appear much faster to your opponents. Faster movements This is the form of speed that most students focus on when they think about speed training for martial arts. It is simply the speed at which you perform your movements. When you combine this ‘raw’ speed with perceptual speed, economical movement and non-telegraphic movement you become lightning fast. Developing fast movements There are a few techniques that I have come across over the years that are great for developing faster movements and are great speed training drills. Two-halves speed drill One technique is to break up your techniques into two halves – an extension phase and a retraction phase. You then train these two sections separately, focussing on generating as much speed as possible with each then in combination. For example, in the jab punch you have an extension phase where the punch is approaching its target. To train this half of the movement you would focus on only accelerating your fist as fast as possible towards your target. In the second half you would focus on retracting your fist back to its starting position as fast as possible after the extension phase. The last part of this technique combines the two halves. Try this out yourself, I think it’s a great drill. Paper training I first ran across this drill in a book that was outlining Bruce Lee’s speed training drills. The idea is really to strike a suspended piece of paper so that it makes a crisp, sharp sound. Although you can use this drill to improve your kicking speed it is much more easily done with punches. Points to keep in mind When training any of the drills mentioned above, keep in mind that you want to keep well covered at all times. There is no use reinforcing bad habits while you train to improve your speed.
|
We have all had the experience of sparring someone much faster than ourselves. In this case, we find that we struggle to block or cover up fast enough before we are hit. It can be very frustrating and demoralizing. You can be knocked out before you know what has happened.
Not telegraphing your movements will make it very hard for your opponent to see what is coming. If they can’t see your strikes coming then you will feel very fast to them.