Speed / Power/ Movement / Focus Training

There are many different drills that can be done to improve the above. I am going to list a few that I have found to be extremely effective.

Striking Paper

Striking a piece of paper is an excellent way to improve your speed. All of us should be able to afford a piece of paper! What makes paper such a great tool is the fact that you don't have the tendency to tighten up as when facing a heavier target. It is only natural when squaring off with a larger target, such as a heavy bag, that the first instinct is to think about hitting as hard as possible. Usually, thinking about hitting hard makes the body tense. Tense, un-relaxed muscles slow you down. It's like driving your car with the parking brake on. With paper as the target, you can relax and concentrate on speed and form but also the focus you will need. Power should not be an issue.

  • Find a way to hang a piece of paper so that it hangs in front of you. Several sheets of newspaper work well, or possibly, a plastic sheet protector. Stand in front of it and practice your hand strikes. You can use any hand technique that you wish to improve.
  • Once you have got this and the basics can be managed without strength, now add you footwork, hand up and strike the paper.
  • Once you have this down and can get the proper feeling and pop/snap sound while you move now work you ranges into it long range, medium rang, close range. Each should feel different at varying rages. Remember DON’T WIND UP!!
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The key to making this work is in the Focus. Focus on the form  Make sure your entire body is relaxed prior to initiation ( Hands up always!) you should be able to go from where ever your hands are with out winding up. Upon striking the paper, listen to the sound it makes. You should hear a quick snap. Pay attention to the way it feels when you hit the paper, this does not mean flick the writs, whip the arm just simply punch from the hands up position and “GO”. Practice each punch a couple of hundred times three days a week for a month and I guarantee you will notice a difference.

Shadow Boxing

Shadow boxing is a great all around drill/tool. Helping to increase your speed is just one of many benefits. It is a crucial tool to help put everything you have learned together. Getting started can take a little bit of practice. Many people have a difficult time in the beginning, not being able to move freely without preplanning. The trick is digressing to when you where nine years old and the imagination you had fighting off pirates, monsters, or other martial arts masters. You have to visualize, as best as you can, a real opponent in front of you. I begin almost every workout with five to ten minutes of shadow boxing. It is a good way to get all your muscles loosened up.

  • To increase your offense, remain relaxed and throw your attacks as quickly as you can. You can practice individual techniques one by one or you can build overall speed by throwing combinations of punches, kicks, and parries. Throw everything you've got. Try to keep your mind open, don't get locked into doing the same movements over and over again (unless you only know a few moves in the beginning) . Feel the techniques flowing naturally, without any thought or pre-arrangement. As your imaginary adversary attacks, counter him. As he steps move. Use your imagination and concentrate on relaxing and offensive speed.
  • Using the same idea, work your Defensive tactics. Imagine you adversary attacks, how are you going to cover, move and set up for your offensive attack.
  • Combine both to maximize your training.

Training With Tires - power, speed and recovery

Training with a Tire as we do in our Wing Chun class serves several purposes to name just a couple 1) build power, 2) stamina 3) recovering speed. Of course there are more but I want to touch just on these three.  Start off by hitting moderately at the tire (car tires work best) get use to the feel of it you will notice right away that it feels quite different it gives resistance with retraction, working both eccentric and concentric movement. In Wing Chun we focus on striking through the opponent not at the opponent the tires work well in developing this also. Once you get use to how this feels put more power into it, and recover from the full commitment as the tire returns back to it’s original form.