Exercises for speed and agility
- Thread starter KTricic
- Start date
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.
skribs
Grandmaster
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.
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.
jobo
Grandmaster
play five a side,
- 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).
- 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
Grandmaster
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
Senior Master
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_
Senior Master
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)
JR 137
Grandmaster
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.
drop bear
Sr. Grandmaster
Soccer I think.
drop bear
Sr. Grandmaster
Look Connor McGregor does a version of that with his movement training.
_Simon_
Senior Master
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
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.
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
Sr. Grandmaster
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
Grandmaster
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
