Tip 10/03

Improving Speed

We had previously looked at the components of speed. Now we will attempt to identify the areas where we can safely increase our speed.

There are several sequential steps in training that we need to follow:

1) Basic conditioning
2) Basic skills
3) Power development
4) Skill refinement
5) Skill loading
6) Full speed executions

To drill down with examples, we shall use Ap Dollyo Chagi or Front Turning Kick:

1) Basic Conditioning

Before we task our body to wonderous things, is it up to it? Are all our muscles toned? Are
we fit? Are we free from injuries? If not, we need to go through an initial period of basic
conditioning first.

2) Basic Skills

In this phase we learn to execute the require technique slowly. Lift knee, turn body
sideways, lean to the side a tad for balance, hands counter-balancing, extend leg and hip,
tense the foot instep, twist in to target, exhale on impact penetration, retract smoothly,
recover to starting position, guard up.

3) Power Development

This phase can also be termed specific conditioning. What are the parts of the body
contributing to the kick (many!) and how can we develop them further:

a) Upper body : neck, abs, lower back, waist
b) Lower body : quads, calf, knee and ankle joints, instep.

Isolate the main muscle groups and work on them. Use supplementary exercises like slope sprinting, ki breathing, basic weight training, etc.

4) Skill Refinement

Break down the major components of the technique into micro stages. Examine each stage
and improve; eg. Are we leading and pointing with the knee? Are we relaxed? Do we
coordinate property? Do we kiap on impact? Do we penetrate on impact or simply stop
on initial surface contact?

5) Skill Loading

Shuffle; feint; practice with an upper body weight vest; incorporate linear and side
stepping into the execution; utilize the technique for both offence and defence; ie. increase
the complexity levels.

6) Full Speed Executions

While still in a controlled environment, practice the flow of the technique at full speed,
under different scenarios, continuously, until exhaustion. Rest, recover, then continue.