In martial arts, a strike must be not only strong, but also quick. To do this, you need the right technique and a well-developed specific muscle group, as well as the ability to deliver several blows over a certain period of time. It is possible to increase indicators when performing certain physical exercises.
How to increase hand punch speed
The simplest and most basic exercise is push-ups.
It will allow you to work out the entire group of muscles necessary to increase the speed of a punch. Push-ups from the floor are performed in an "explosive" manner. When lowering the body, the speed is slow, but when lifting the body, the speed increases as much as possible. Many push-up exercises:
- with pops at the chest;
- exercise with arms wide apart;
- with palms close together;
- apart brushes on a diagonal;
- with fists placed on the abdomen;
- with palms extended as far forward as possible at neck level.
So that the muscles have time to recover, you can alternate push-ups with squats or abs exercises.
Another effective exercise that allows you to increase the speed of a punch by hand is performed as follows: from the rack, untwisting the body, with the push of the foot, simultaneously throw out the hand as quickly as possible. The main thing in this technique is not to push the body forward. It is constantly necessary to control the softness in movement, sliding smoothly on the toes, transferring body weight from one supporting leg to another.
Foot work
This is another important exercise that will help increase the speed of a punch. In this case, you need a sparring partner.
The first exercise is quite simple. The sparring partner holds his paws at a medium distance so that strikes can be delivered without a step. When hitting the paw, the partner takes it back, which allows you to gradually increase the speed.
The following exercise simulates a slope with a direct hit to the head. The partner is within reach. As soon as he sees a blow, he puts his paw to the side. The batter's task is not to miss, to maintain the speed and power of the blow. And the most important thing is not to lose your balance and not to fail.
Having fixed the equipment, they continue to produce strikes with movement. This will help to understand how to increase the speed of hand strokes.
Work on shells (bag) with dumbbells
For one of the exercises you need to pick up dumbbells. You can start with a projectile weighing 200 grams. We set the stopwatch a certain period of time. For example, for 30 seconds we work like this: two + three strokes or a certain series of strokes. At the end of time, the dumbbells are removed and 30 seconds work - the same strokes without them. Continue these approaches for 180 seconds. They rest for a minute and start over, changing a series of strokes. This approach is used to solve the problem, you can increase the speed of a punch in boxing, karate and other sports.
If there are bags in the gym that are different in composition, it will be correct to work out each round on shells of different weights and hardness. Then the speed of the punch will significantly change. When working on a heavy pear, you need to beat through it trying to push it out with blows. These workouts help you figure out how to increase your punch speed.
Dumbbell Shadow Fight
This exercise helps to simulate a battle with the enemy and shows how to increase the speed of a blow with a hand.
They pick up dumbbells weighing from 500 to 700 grams (shells can be 2 kg and 5 kg, it all depends on physical capabilities), and begin to throw blows at a certain pace - three rounds will be enough. Such training can be done daily.
When practicing blows they change speed, “explode”. On the last stroke of the series, emphasis is placed on hard and precise. Two or three pass at speed, and the latter is literally "hammered" into the target.
Harness tape
Increases in impact speed in boxing are also achieved by training with a rubber shock absorber. For example, a convenient expander is able to combine a run with practicing the exercises of punches at a speed.
You can practice blows with rubber: tie one end of the tape to a stationary object, holding the other end in your hands, stretch it and apply a series or single blows. When using rubber, it is possible to increase the load, making a stronger stretch.
Rubber shock absorber does not give such an effect. But the fact that it is possible to use it while jogging makes it possible to increase the speed of hitting hands when moving. This brings closer to the real conditions of sparring.
Tennis Ball Exercises
Exercises with a tennis ball have a big impact on increasing the speed of impact in boxing .
The first is as follows: they take a ball in their hand and beat it off the floor with their palms, alternately changing hands, simulating blows. Such exercises improve motor skills and coordination.
The second - put the ball on an elastic band over his head and beat him off with successive strokes. These exercises are available for home use.
Pure mind, no tension
This is a purely psychological key to how to increase the speed and power of a punch. Before striking a fighter, the mind must be calm and the muscles relaxed. No need to try hard to beat and run after a partner in the ring or tatami. This condition creates tension and fetters the body. Hit in this state is simply impossible. A huge amount of energy is lost.
An increase in the speed of impact in boxing is achieved by exercises in pairs. What reminds a game of "tag". The most relaxed state of the body allows you to quickly touch any part of the body sparring partner. This exercise helps in sparring to work not in a straight line, but to quickly process different "floors" (body parts).
The blow is accompanied by a sharp exhale, so a quick movement is also possible with a quick exhale. With an increase in the rate of respiration, the rhythm of the beats accelerates. Thus, you can increase the speed of serial punches with your hands. The number of exhalations in the series corresponds to the number of strokes.
Binding Strokes
Focus on combinations and ligaments rather than single hits. Thanks to muscle memory, when the mind is not involved in thinking and staging individual strokes and series, an amazing speed is achieved. It is enough to throw out the accumulated series at a suitable distance.
Do not think about whether this combination hits the target or only partially touches. The job is to reveal the previously unknown capabilities of the body, muscle memory. It is the correct technical development of the series that allows you to quickly and crushing blows without hesitation at the time of sparring.
Speed from relaxation
Only relaxed muscles have the potential to move at high speed. When moving in a stance, fists should not be tightly clenched. Only at the moment of impact the fist clenches and turns to the correct position. Do not strain your shoulders, but keep them free. No part of your body needs to be squeezed and strained to contact - then a quick blow will fail.
OFP (general physical fitness)
The most common exercise with iron to increase the speed of punches in boxing is to throw the bar away from the chest. An empty bar from the bar is used. It is selected by weight depending on your weight category. Exercise is best done in front of the mirror to track the correct execution. In a standing position, the bar is pressed to the chest. With a slight jumping out on the toes, the bar is pushed forward from the chest and immediately pressed back. The main thing is to catch the rhythm. Exercise perform the maximum number of times in three sets.
If there is a neck, there is one more no less popular for increasing the speed of hitting hands in boxing: one end of the neck rests against the corner, the second is taken into the hand. Being in a rack, a direct blow is thrown. After a certain number of repetitions, they change hands and repeat strokes. It is important, repeating the blows, to remember the execution technique, as well as the protection (the second hand should be pressed to the body). The elbow protects the stomach, the fist protects the chin.
Forearm and triceps
These muscles are mainly responsible for the speed of impact. You can perform triceps exercises in any yard. In terms of effectiveness, push-ups on the bars are in the first place. The body is vertically, without bending, the elbows at the top point are unbent to the end.
Triceps exercise with dumbbells. In a sitting position, they take a dumbbell with one hand, start it by the head, bend and straighten the arm at the elbow. Then they change the hand. The next exercise - while standing, take one foot forward and bend the front leg at the knee. A dumbbell is taken in the opposite hand, the arm is pulled back. Gently bend and unbend the arm at the elbow.
A few effective strength exercises
With barbell:
- In a sitting position, they take the barbell with both hands, raise it above their heads and bend their elbows, starting the barbell behind their heads. Elbows gently extend. Repeat 8 to 10 times in 3 sets.
- In the supine position, the bar is taken with both hands and lead it behind the head. Bend the arms at the elbows, then straighten them. So do 8 - 10 repetitions of 3 sets.
- Extension of the hands in the wrists with a barbell in a sitting position. You need to sit on the bench, and put your forearm on the bench or knees. The bar is taken with a grip on top and both hands are lifted up, and then lowered down.
- In many gyms and gyms there is a special simulator for the development of the forearm muscles - these are handles to which a cable with loads on rollers clings. This simulator can work both on flexion and extension of the forearm.
Pulling on the horizontal bar is an effective exercise to increase the speed and strength of the impact. Performing a pull with a direct grip, they work on the muscles of the forearm, shoulders, triceps, biceps, and back muscles. All of them help to accelerate the speed of punches.
It is important to try to speed up when performing any tasks - whether it's running, practicing combinations on a bag, working in pairs or jumping rope. Acceleration should be seen as an explosion. The ability to “explode” at any time will help in the last rounds or seconds of the battle to reverse the outcome of the fight. The ability to suddenly slow down the pace of the battle will lead the opponent into short confusion, this will be enough for a decisive accented blow. Such a blow will be unexpected and inconspicuous. Knockouts most often happen this way.
Boxing fascinates with its unpredictability. Qualitatively, a duel looks only when its outcome is not known in advance.