KTricic

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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!
 

CB Jones

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Search Bill Superfoot Wallace advanced stretching videos on YouTube.

It is a 3 part series....each part is around 17 minutes.
 

Kung Fu Wang

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if y'all have any great stretching routines I'd love to hear those too!
Here is a CMA static stretching method.

stage 1 (憿 - Ding): head touch toes.
stage 2 ( - Kou): forehead touch toes.
stage 3 ( - Wen): mouth touch toes.
stage 4 ( - Fu): chin touch toes.
stretch.jpg
 

skribs

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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.
 

Kung Fu Wang

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- 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).
 

jobo

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Whats five a side?
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
 
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Earl Weiss

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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.
 

_Simon_

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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)
 

_Simon_

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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
 

JR 137

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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.
Actually, you can change some muscle fibers into fast twitch fibers. How many is debatable, and itll 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 its done safely and with adequate recovery/rest. How it adapts physiologically isnt whats truly important here; the fact that it will adapt is whats important.
 

drop bear

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Tricking would be a more interesting way to address plyometrics.

 

_Simon_

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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...
 

drop bear

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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...

Look Connor McGregor does a version of that with his movement training.
 

_Simon_

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Look Connor McGregor does a version of that with his movement training.
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
 

DaveB

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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.
 

granfire

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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.

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.
 

jobo

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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.
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
 
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