Exercises for speed and agility

Discussion in 'Tae-Kwon-Do' started by KTricic, Jan 9, 2018.

  1. KTricic

    KTricic White Belt

    Joined:
    Dec 6, 2017
    Messages:
    7
    Likes Received:
    0
    Trophy Points:
    1
    Hey all, I'm just getting back into the competitive scene and need help on drills and workouts I can do to improve my kicking speed and overall agility. Also if y'all have any great stretching routines I'd love to hear those too!
     
  2. CB Jones

    CB Jones Senior Master

    Joined:
    Feb 20, 2017
    Messages:
    2,471
    Likes Received:
    968
    Trophy Points:
    253
    Location:
    Saline
    Search Bill “Superfoot” Wallace advanced stretching videos on YouTube.

    It is a 3 part series....each part is around 17 minutes.
     
    • Agree Agree x 1
  3. Kung Fu Wang

    Kung Fu Wang Grandmaster

    Joined:
    Sep 26, 2012
    Messages:
    5,860
    Likes Received:
    1,412
    Trophy Points:
    263
    Location:
    Austin, Tx/Shell Beach, Ca
    Here is a CMA static stretching method.

    stage 1 (顶 - Ding): head touch toes.
    stage 2 (叩 - Kou): forehead touch toes.
    stage 3 (吻 - Wen): mouth touch toes.
    stage 4 (拂 - Fu): chin touch toes.
    [​IMG]
     
  4. skribs

    skribs Master Black Belt

    Joined:
    Nov 14, 2013
    Messages:
    1,459
    Likes Received:
    261
    Trophy Points:
    123
    Location:
    Lakewood, WA
    Stretching:

    Lay down next to the wall, so it's like you're sitting on the wall, with your back on the ground. Keep your legs straight and lower them into a splits position. Let gravity work on your legs. Sit there for 5-10 minutes. Read a book or play on your smart phone while you're doing this.
     
    • Like Like x 1
  5. jobo

    jobo Senior Master

    Joined:
    Apr 3, 2017
    Messages:
    4,120
    Likes Received:
    497
    Trophy Points:
    208
    Location:
    Manchester UK
    play five a side,
     
  6. KTricic

    KTricic White Belt

    Joined:
    Dec 6, 2017
    Messages:
    7
    Likes Received:
    0
    Trophy Points:
    1
    Whats five a side?
     
  7. Kung Fu Wang

    Kung Fu Wang Grandmaster

    Joined:
    Sep 26, 2012
    Messages:
    5,860
    Likes Received:
    1,412
    Trophy Points:
    263
    Location:
    Austin, Tx/Shell Beach, Ca
    - Find a door frame.
    - Put one of your legs on the door frame above your head.
    - Lean your back against the other side of the door frame.
    - Hold door frame with both hands.
    - Try to pull your groin to touch that door frame (or as close to that door frame as possible).
     
  8. jobo

    jobo Senior Master

    Joined:
    Apr 3, 2017
    Messages:
    4,120
    Likes Received:
    497
    Trophy Points:
    208
    Location:
    Manchester UK
    soccer,

    if you want to build speed and agility, you need to find an exercise that requires speed and agility and ball sports in general are good at that, otherwise. Make a( modest) obstacle course and try to do it faster and faster
     
    Last edited: Jan 11, 2018
  9. Earl Weiss

    Earl Weiss Senior Master

    Joined:
    Jan 27, 2009
    Messages:
    2,441
    Likes Received:
    283
    Trophy Points:
    158
    To an extent speed is generated by fast twitch muscle fibers. You can't increase the number you have but you can use exercises that target them. These are called "Plyometrics" Google that term. Exercise CAUTION and don't overdo it since by their nature they are extremely stressful to the body.
     
  10. _Simon_

    _Simon_ Black Belt

    Joined:
    Jan 3, 2018
    Messages:
    583
    Likes Received:
    187
    Trophy Points:
    58
    Location:
    Geelong, Victoria, Australia
    Definitely agility ladders are great to use, and when I trained for comps I do plyometrics, so definitely worth looking that up. There is alot of misinformation however about plyometrics, they're not just a movement done really fast (like squatting down and jumping up fast), they're much more explosive and take advantage of the elastic reflex (e.g. doing hops, as SOON as your feet touch the ground you explode back up straight away, reducing contact time with the ground as much as possible)
     
  11. _Simon_

    _Simon_ Black Belt

    Joined:
    Jan 3, 2018
    Messages:
    583
    Likes Received:
    187
    Trophy Points:
    58
    Location:
    Geelong, Victoria, Australia
    Haha funny timing hey Earl ;D. And yes definitely exercise caution with them, they're quite explosive, warm up properly, and best to use longer rest periods
     
  12. JR 137

    JR 137 Senior Master

    Joined:
    Apr 26, 2015
    Messages:
    3,245
    Likes Received:
    1,760
    Trophy Points:
    353
    Location:
    In the dojo
    Actually, you can change some muscle fibers into fast twitch fibers. How many is debatable, and it’ll vary person to person. How do you do that? By doing exercises that target fast twitch fibers, like plyometric training.

    That point is kind of insignificant; just rain explosively and your body will adapt to the demands placed on so long as it’s done safely and with adequate recovery/rest. How it adapts physiologically isn’t what’s truly important here; the fact that it will adapt is what’s important.
     
  13. drop bear

    drop bear Sr. Grandmaster

    Joined:
    Feb 23, 2014
    Messages:
    15,132
    Likes Received:
    3,251
    Trophy Points:
    308
    Soccer I think.
     
  14. drop bear

    drop bear Sr. Grandmaster

    Joined:
    Feb 23, 2014
    Messages:
    15,132
    Likes Received:
    3,251
    Trophy Points:
    308
    Tricking would be a more interesting way to address plyometrics.

     
  15. _Simon_

    _Simon_ Black Belt

    Joined:
    Jan 3, 2018
    Messages:
    583
    Likes Received:
    187
    Trophy Points:
    58
    Location:
    Geelong, Victoria, Australia
    Haha unreal... much respect for those guys, that'd be so much fun to learn... has such a nice flow to it and the way they use momentum is awesome...
     
    • Like Like x 1
  16. drop bear

    drop bear Sr. Grandmaster

    Joined:
    Feb 23, 2014
    Messages:
    15,132
    Likes Received:
    3,251
    Trophy Points:
    308
    Look Connor McGregor does a version of that with his movement training.
     
  17. _Simon_

    _Simon_ Black Belt

    Joined:
    Jan 3, 2018
    Messages:
    583
    Likes Received:
    187
    Trophy Points:
    58
    Location:
    Geelong, Victoria, Australia
    Does he really.. nice! I reckon it would actually be really beneficial, you'd really learn alot about movement and particularly how your body moves, and about efficiency of energy transfer etc
     
    • Like Like x 1
  18. DaveB

    DaveB 3rd Black Belt

    Joined:
    Jun 19, 2015
    Messages:
    941
    Likes Received:
    200
    Trophy Points:
    58
    Kick with the back leg to a target (opponent or pillar or bag)
    land the foot behind you,
    switch feet on the spot
    kick with the back leg.....

    continue as fast as you can for two minutes.

    As you go faster you'll start to step through your stance shift rather than jump-switch. Once you can do that you can incorporate sidestepping with your feet change.

    Coordination, speed and ability.
     
  19. granfire

    granfire Sr. Grandmaster

    Joined:
    Dec 8, 2007
    Messages:
    13,750
    Likes Received:
    499
    Trophy Points:
    208
    Location:
    Out for Lent
    well, when we did the drill, we landed the foot in front, then set it back.
    So we don't get into the habit of not closing in, or not following up.

    and to work on the follow through.
    If you always set it back, it becomes a bounce off.
     
  20. jobo

    jobo Senior Master

    Joined:
    Apr 3, 2017
    Messages:
    4,120
    Likes Received:
    497
    Trophy Points:
    208
    Location:
    Manchester UK
    yes to an extent, but agility is a more complex thing, its a product of reaction time, co ordination spacial awareness and balance as well as muscle development, jumping ( ploy) will increase the power /speed of your leg muscles, it won't make that much of a dent in the other elements unless you build in a composites that include those as well. , ie you can jump a long way, but you have little control of the landing points, you come down like a bag of cement and you fall over on landing
     

Share This Page