Boxing exercises for speed. Quick strikes - exercises for developing speed. Medicine ball push-ups

Professional boxers are distinguished by a sharp blow. It stuns the opponent and can even lead toknockout . And this is not only the work of the hands, but also the body and legs. All this is the result of sometimes many years of training several times a week. How to develop impact speed?

When power gets in the way

Many people, especially beginner athletes, believe that a good fast strike requires a lot of strength. It is the strength of the arm muscles. Some people don't forget about their feet. And they begin to swing vigorously. But this is fundamentally wrong.

Why? Yes, because the guys are pumped up muscle fibers are pulled together. And this makes it difficult for them to work quickly. Moreover, due to the increase muscle mass sharpness is lost. One might object here in the sense that there are quite pumped up fighters who hit quite quickly. But, as a rule, they have been involved in boxing or other striking martial arts before and they have retained the so-called muscle memory, which allows them to hit quickly and sharply. But the increase in speed indicators is already in question.

And one more point regarding “jocks”: when pumping up the muscles, the ligaments responsible for striking lose their flexibility.

What helps?

So, for those who want to increase their hitting speed, the iron needs to be put aside. It’s better to exercise with your own weight, that is, do pull-ups and push-ups.

But there are also some nuances here. Pull-ups and push-ups must be done sharply and with an exhalation, with which you make a blow.

You can only learn how to strike quickly and sharply through practice, so constant sparring is needed. This includes developing a reaction, and the ability to perceive a changing situation, and avoiding an attack, and what we ultimately need is the speed of the strike.

It is the practice of combat that is the key to increasing the speed of the strike.

Another method in this direction is to train strikes with weights in your hands, that is, dumbbells. This is a sure way to accumulate explosive power, that is, not only the speed of the blow, but also its strength.

Before starting these exercises, you should warm up well. And when performing strikes, it is important to concentrate on each of them.

When striking, it is important to remember the stability of the body. The force of the blow depends on this, because speed should not detract from strength.

Another method is to work with a pear at a torn pace, that is, changing the pace from average to maximum.

We maintain the maximum pace for ten to fifteen seconds and then work again at average speed. Due to this, the sharpness and explosive nature of the blows increases. For this it is also important to put good technique blow.

Feeling the blow

One of the reasons for a well-established strike speed is the countless development of striking techniques in sparring and conditional battles.

And when such a trained boxer sees the goal, he no longer thinks, but does. It's like a reflex, like a feeling on a subconscious level. All this is achievable, but easy way there is no. However, boxers do not choose the easy path in life. Through persistent training, bring the speed (lightning speed) and accuracy of a strike to automaticity.

And you also need to learn to predict the enemy’s actions and hit clearly when he opens up. To do this, you need, first of all, to practice with a real opponent, and not with a bag or punching bag.

The “sense of impact” is honed by repeating attacks many times. And you need to train until you are confident that this newfound feeling will not let you down in a real battle.

Speed ​​work

Practicing a strike with an emphasis on speed is done in several stages. What is necessary? First of all, the trainer or partner is armed with a boxing paw(s).

It is important that they are of high quality from a good manufacturer, because otherwise the one who holds his paws very well may soon have his hands broken off.

So, the first stage. We practice single straight and lateral ones along the paw.

We twist the body with a push of the foot and throw out the arm as quickly as possible. As soon as we gain confidence in the execution technique, that is, we strike without falling over and losing strength, we can proceed to the next stage.

For the second stage, the partner places his paw under a direct or side blow at a distance so that the one who strikes can do it without taking a step for a short period of time, then puts his paw back. We start with a time period of two seconds and gradually reduce it. Thus, we bring the impact speed to the maximum.

Sparring V Muay Thai is a complex coordination and highly intense process that requires the athlete to have well-developed speed-strength indicators and a level of endurance.

In this article we will focus on this physical quality, as speed, which in Muay Thai is expressed in various forms:
- speed of single and serial strikes,
- speed of movement,
- speed of performing protective actions,
- speed of perception of the situation and decision-making to implement response actions - speed of reaction.

The mechanics of high-speed movements and reactions are based on the psycho-physiological mechanism of neuromuscular processes. The bottom line is that our brain perceives visually or tactile information from the surrounding space, processes it and sends a signal to action to the muscles. People will have different innate rates of these processes, but they will undergo targeted training.

Apart from purely physiological basis, the speed of a fighter depends on such indicators as:
- ability to relax muscles,
- level of volitional effort,
- joint mobility,
- level of technical execution of strikes and movements in general.

All speed indicators characteristic of a Muay Thai fighter require targeted training and separate study. This means that it is important to pay special attention to the development of single and serial strikes, movements and reaction speed. Only then will you be able to develop all the speed skills necessary for a fighter to be successful in competition.

Training exercises aimed at developing speed can be divided into the following blocks according to the type of speed skill:

Practicing the speed of single strikes,

Working out the speed of performing defensive reactions,

Working out the speed of movement,

Training the speed of punch combinations.

In addition to the speed of movements in Muay Thai, reaction speed plays a big and perhaps even greater role - i.e. the speed of the body's response to changing environmental conditions.

A reaction can be defined as a response to a stimulus or factor.

Among the types of reactions, a sensorimotor reaction is distinguished.

It is based on the process of the brain’s perception of external influences and the motor response to it. Example from Muay Thai will be very simple: we see the enemy’s blow approaching us - we perceive the external influence, and we dodge this blow - we perform a motor, motor reaction.

To get an idea of ​​what we're talking about, watch the fights of boxers such as Muhammad Ali, Roy Jones and Floyd Mayweather. They very clearly demonstrate their ability to evade opponents' attacks using various dodges.

A subtype of this type of reaction is simple and complex reactions.

A simple one involves a pre-prepared response to a sudden action by an opponent. This reaction is illustrated by training work aimed at practicing specific counter actions.

Complex reactions occur in combat, when the athlete is faced with the task of reacting to the opponent’s actions by quickly carrying out the following processes: assess the distance to the opponent, what kind of blow and at what level he delivers, his approximate speed, and select from his arsenal the necessary technical action that will effective in a given sparring situation.

An athlete’s skill and experience is revealed in his ability to quickly assess the situation, the enemy’s tactical plan and respond successfully.

How to build speed training

Exercises to develop speed are best performed at the beginning of training, while you are in optimal condition. It is important to select the number of approaches and duration so as not to provoke severe fatigue. Since the work is not aimed at endurance, but at the ability to give as much as possible in a short period of time.

Be sure to take rest intervals between working sets.

Exercises to develop reaction speed

In this section we will look at several exercises that will help improve your reaction speed.

1. “Training with a tennis ball”

Throws against the wall, throws against the floor (for example, throw with one hand and catch with the other).

Develops:
-attentiveness;
- general coordination;
-interaction between the brain and limbs;
- tracking a moving object.

In his youth, Mike Tyson practiced his inclines with a sandbag suspended from the ceiling or some other object.

What you need: Sandbags or plastic bottle 0.5 l. and rope. We fill the bottle with water halfway, close it and hang it from a horizontal bar or something else.

1. Having hung the bottle, we stand in front of it, at a distance of about 20 cm, push it forward so that it swings strongly and flies back at you. When the bottle flies towards your face, we duck to the side. Operating time - 3-5 minutes.

2. Dodge + counterattack with a side blow to the body.

3. Advanced level - you begin to dodge not only a bottle flying at your face, but also at the back of your head, and at the same time manage to deliver combinations of blows, similar to shadow boxing.

Develops:
- muscles abdominals,
- attentiveness, concentration,
- development of motor response skills,
- sense of distance.

3. “The Muhammad Ali Method”

Work in tandem with a partner.

What do you need: tennis ball
One person stands against the wall, the second stands opposite at a distance of 5-7 meters and throws balls, aiming directly at the partner’s face. The task is to stand against the wall to dodge the flying ball.

Develops:
- attentiveness;
- speed reaction,
- sharpness and speed of movements.

4. "Practicing strikes on pads"

The task is to react as quickly as possible to the exposed pads and respond with a suitable blow.

Workouts on development impact speed very specific. By simple power pumping we only strengthen the muscles and lose the speed of the strike. Therefore, in other impact sports they use special exercises, we will look at the simplest and most effective of them in this one.

Exercises to develop hand speed

Working with your weight

This work is done quite quickly, done about 2-3 times a week. Four exercises are performed maximum speed, between approaches, rest for about 20 seconds with mandatory relaxation of the arms.

1). 10 quick push-ups with your fists. Executes at maximum speed.

2). 10 explosive push-ups on fists with hands touching chest.

3). 10 simple push-ups with cotton.

4). Five explosive push-ups on each hand, switching hands after one repetition.

Working with a medicine ball

Several exercises are performed while sitting with a medicine (medicine) ball weighing about 10 kg.

1. Sitting opposite each other on long distance, about 4 meters, athletes throw the ball to each other with both hands from the chest. 30 repetitions are performed.
2. From the same starting position, athletes throw the ball with one hand.
3. From the same position, athletes throw the ball from behind their heads.
4. Turning sideways to each other, athletes throw the ball with their body turned 180 degrees from left to right and vice versa.
5. From a supine position, with arms straight out, athletes throw the ball, changing the starting position to a sitting position.

Also watch this video exercise with medicine ball to develop the strength and speed of a hand strike.

Working with rubber

For such training, you need two rubber bands that are not too rigid so that you can pull them with your hand without losing technique for 10 repetitions, and a mount to which they can be attached. We hold one end of the rubber in our hand, and attach the other to the mount. We begin to perform it with our hands in the amount of 15-20 repetitions, then we remove the tourniquet and punch it without rubber. We train any blow in this way. It is important that the rubber should not be too hard, the technique of performing the blow is observed.

All the exercises discussed are performed separately from each other, since they do not require much time and are convenient to do at the end of the workout. Remember to relax and shake your limbs after each approach. With regular training, athletes experience a significant increase in speed-explosive functions, sharpen the execution of strikes and increase endurance.

Boxing training. Explosive force impact:

Training explosive strength and anaerobic endurance:

Useful tips - How to develop explosive speed for punches:

Training explosive muscle strength:

4 exercises to develop explosive strength:

Hand speed exercise with dumbbells:

Strike Speed ​​and Movement Training - Complete Guide:

Development of impact speed and force:

Increased impact force and speed:

Increased hand and punch speed:

Knockout punch is a set of exercises for developing the speed and power of punches:

The video is posted in the public domain on a third-party resource; the blog editors are not responsible for the content of the video and its quality and do not guarantee its availability and the ability to view it in the future.

That's all for me. See you on the pages of my blog.

We wish you success!

In order for a blow to become more powerful, you need to understand how its force is generated:

• technique, impact trajectory;
• speed;
• body mass.

Setting up equipment

It is the technique of striking that primarily affects their strength. If you want to succeed in this, then you need to contact a coach who can explain to you what trajectory your arm or leg should follow, when you should tense or relax your fist as much as possible, and how the body should behave at the moment of impact. Let's look at some points further.

Feet

1. Should be slightly wider than shoulder width.
2. The heel rises first.
3. When hitting, the foot must be turned in the direction of the hand movement.
4. When striking with the right hand, the left foot is in place, and the heel of the right is raised and vice versa.

• Your knees should be slightly bent and your body weight should be shifted forward.
• Rotate your hips towards your opponent at the same time as you strike.
• Full body movement upon impact, with a close throw of the arm, is more effective.
• Never reach forward, sharply turn your torso.
• When swinging, do not move your arm back, as this can easily expose you.
• The fist must be clenched as tightly as possible upon impact.
• Exhale with each stroke.

All of the above requirements must be met simultaneously.

The technique can be improved throughout your life, from which the blows will become stronger. Pay attention to this component as the main one.

Developing strength, speed and explosive energy

Kicking the ball

Find some free space to do this exercise. Try to find heavy ball, which boxers use in training. If you don't have one, use a basketball one.

Initial position: feet shoulder-width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after it bounces. Repeat the exercise at least 15 times.

If you live in an apartment, then it is better to refuse this exercise, otherwise you may break your neighbors’ ceiling.

Jump Squats

Initial position: stand straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are level with your hips. Jump up as much as possible while raising your arms. Repeat the jumps until you run out of strength (for a better effect, you can pick up dumbbells).

As for the upper body, here for powerful blow a big role is played by the triceps, back muscles and shoulders.

Pull-ups

When doing pull-ups, you should keep your hands slightly wider than shoulder-width apart. If desired, you can hang weights on your belt. Try to do as many pull-ups as possible.

Push ups

Try to keep your hands as close to each other as possible. Don't arch your back, keep it straight. Push-ups develop the triceps, back and chest muscles. The bench press works on the same principle. To strengthen your hand, try doing push-ups with your fists.

Reverse push-ups

Find a bench, stand with your back to it, lean on your palms, squatting slightly. Start lowering and rising on your hands. Perform three sets of twenty times.

Raising the kettlebell forward

Place your legs at your sides. Take the kettlebell with one hand and hold it between your legs with your arm straight. Bend your legs slightly at the knees. Sharply jerk the kettlebell forward to a level of 90 degrees relative to the body. At the highest point, your back should be straight. Repeat for up to eight kettlebell raises with one arm. Then switch hands. You should feel tension in your muscles.

Jerk

The exercise is similar to the previous one, with the only difference being that the weight is now raised above your head. After 8-12 repetitions, change hands.

Snatch and jerk

Place the weight between your legs. Place your hand on it, pushing your hips back. Pull upward sharply, positioning your arm so as to throw the weight over your shoulders. Now use a push to lift it above your head. Return to the starting position. Do ten lifts of the kettlebell with one hand.

Lifting a kettlebell up from a seated position

Place the weight over your shoulder in a squatting position. Place your left hand forward, this will help you maintain your balance. Lift the weight up. Wait a second, then do a second lift. Change hand. Make sure to keep your calves and buttocks tight.

Lifting a kettlebell from a lying position

Lie on your back, take a kettlebell in one hand and lift it. The hand should always be in a vertical position. From this position you need to try to rise. First bend one leg, then the other. You can help with your free hand. Do the exercise about ten times.

Two kettlebell push

Place two weights on your shoulders. Inhale, then jerk both weights above your head. Slowly lower them. The abs should be tense during exercises.

Other options for developing impact force

• Use regularly hand expander. Buy the hardest implement and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and more powerful.
• Every day, jump rope with your hips high. Try to reach with your knees chest.
• Exercises with a sledgehammer are no less effective. Take a tool (it’s best to do this near the garage) and start hitting unnecessary tires. During the exercise, exactly those muscles that are involved in striking are activated.
• Ask your partner to help you. It is necessary to work on your “paws”. Hit as if the target was a few centimeters further than the paw. Try to penetrate the projectile as if through it. This exercise will help you not lose speed and hit your opponent harder.
• The most effective blows are the ones you least expect. You need to hit unexpectedly so that the enemy does not have time to react. The “shadow boxing” exercise will help you develop speed and sharpness. Perform the exercise daily for at least ten minutes. Additionally, you can add 1-2 kg dumbbells to your hands.
• Can be used rubber band or cut straight pieces from a car tire. Tie one end of the material to a wall or something that is securely fastened. Take the other end in your hand and strike, resisting the back pressure of the rubber band.
• To develop an explosive strike, you can do push-ups on your fists and palms off the floor. Three approaches of ten times are enough.
• To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 blows before your feet touch the floor.

All of the above exercises help develop punching power, make the muscles and tendons of the arms stronger and more resilient. If you do them regularly, the results will be noticeable within a week.

A strong blow is necessary, but it should only be used for defense. Always be aware of the consequences that may arise.

The Importance of Hitting Accuracy

No matter how strong your blows are, if they are delivered to protected areas, they will be of little use. It is important to hit vulnerable spots. From an anatomical point of view, knockout is a critical load on the cerebellum. An impulse from the central nervous system shuts down the body. A direct impact on this center of the brain is carried out by a blow to:

• jaw;
• temple;
• the back of the head.

In addition to the head, there are other vulnerable places, the impact of which can demoralize an opponent. Powerful attack to such zones interrupt the normal functioning of the body, depriving the enemy of consciousness and capacity:

• liver– “depot” of blood and blows to this area cause spasm, suffocation and loss of consciousness;
• solar plexus - a large bundle of nerves, an accurate hit guarantees a temporary cessation of breathing and makes it impossible to act;
• under the heart: powerful penetrating impact with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
• lower abdomen and groin- no comments.

The knockout threshold is individual for each person, but it is known that even a blow with a force of 150 kg can knock out an opponent if it is delivered precisely and suddenly. And for the lower part of the jaw, 15 kg is enough! In classical boxing they teach you to hit the following vulnerable areas on the human body:

Some people are naturally gifted with a heavy blow - let's be happy for them. For those who are unlucky by nature, don’t be too upset, you can deliver a blow.

A knockout blow is formed from several factors:

1. Technique
2. Timeliness
3. Accuracy
4. Speed
5. Force

Luckily, for athletes who don't have this natural gift, you can still acquire a strong knockout punch by working on exercises that play an important role in increasing punching power.

Clapping push-ups

• Triceps
• Deltas
• Trapezoid

Instructions:

1. Starting in a standard push-up position
2. Start doing push-ups, but halfway through, push off the floor with a sharp movement and clap your hands
3. Land on the floor with two hands, get ready for the next set.

Note:

If you find it difficult to do push-ups with clapping, you can simplify this exercise and do it from your knees. This will strengthen your muscles and after a while you will be able to do a more complex version of the exercise described above.

Power outputs from the bar

The critical moment for a strong blow is the skill of exploding sharply. This exercise will help you develop this skill.

Main muscles that work:

• Triceps
• Deltas
• Trapeze
• Abdominal muscles
• Breasts

Instructions:

1. Stand on your elbows and get into a plank position.
2. In one explosive movement, push your hands off the floor and stand on your palms
3. Return to the starting position and repeat the exercise

Note:

If you find it difficult to do this exercise, then do it from your knees first.

Hanibal push-ups

Hanibal push-ups are a great exercise that works the entire body. In addition to pumping up muscles, it’s a good way to teach balance.

Main muscles that work:

• Triceps
• Deltas
• Trapezoid
• Breast
• Press
• Quadriceps
• Caviar

Instructions:

1. Get into a normal push-up position
2. As you begin the push-up, push your feet off the floor toward your hands.
3. When your feet land touch your hands to your knees
4. Return to original position (hands return first)

Notes:

If it's difficult to do this exercise, do the simplified version, skip the third step.

A fight with a shadow

Proper punching technique is very important for a strong knockout blow. There is no better way to practice proper application than shadowboxing.

Main muscles that work:

Instructions:

1. Warm up well before shadowboxing.
2. Don't try to throw too much right away strong blows, you can pull the ligaments.
3. Repeat the strike or combination you want to practice.
4. Work relaxed. But at the same time concentrated.
5. Imagine an opponent.

Notes:

Try boxing with 1-2 kg dumbbells for a few rounds. You will notice the difference when you box without them later. Hands will fly out at incredible speed.

ATTENTION!

Long jump

A strong blow starts from the feet. Therefore, it is necessary to develop striking power through the development of leg strength. One of best exercises to develop explosive sharp power - long jumps.

Main muscles that work:

• All leg muscles

Instructions:

1. Start in an athletic stance. Feet shoulder-width apart, knees slightly bent, arms raised at chest level.
2. Swing your arms down while lowering your torso and placing your weight on the balls of your feet.
3. With one sharp swing forward, throw your arms forward, push off with your feet and fly forward
4. Land in the same position you started from. Turn around, repeat.

Notes:

The main thing is to master correct technique execution, so I suggest starting with short-distance, but technically correct jumps and increasing the distance over time.

This is a simple exercise that will increase your endurance and leg strength. Changing legs while jumping develops exactly those muscles that are necessary for a strong blow.

Main muscles that work:

• Quadriceps
• Buttocks
• Posterior thigh

Instructions:

1. Start with your front leg in front of you on a full foot, bent at 90 degrees. Hind leg also bent at a right angle, but standing on the toe.
2. In one movement, push off the floor with both feet and fly off the ground. During the flight, switch your legs.
3. Land smoothly in the same position you started in, but switch legs.

Notes:

Try to land as smoothly as possible.If you are doing the exercise at home, jump more quietly and do not disturb your neighbors.

Very useful exercise to strengthen leg muscles. Do it regularly and you will notice a difference in the way you throw side kicks.
Main muscles that work:

• Quadriceps
• Buttocks
• Posterior thigh
• Caviar

Instructions:

1. Stand on left leg, the right leg is crossed behind the left. Hands as in the first picture.
2. With a sharp movement, push off with your left leg, swing your arms and jump onto your right leg, placing your left behind your right.
3. Repeat the movement. Glide as if you were skiing or skating.

Notes:

When landing, bend your knees more.Make your jumps higher, further, more intense to increase the load.

Sprint jumps on one leg

This classic exercise which all sprinters do to achieve explosive speed at the start of the run. It will help you increase the power of your straight punches.

Main muscles that work:

• Quadriceps
• Buttocks
• Posterior thigh

Jumping on one leg

This is perhaps the simplest exercise on the list.

Can everyone jump on one leg? Great. Then jump.

This exercise will increase your leg strength and balance. And it will definitely strengthen your blow, because a blow is a redistribution of body weight from one leg to the other.

Jump on one leg and knock out your opponents.

Main muscles that work:

• Quadriceps
• Buttocks
• Caviar
• Posterior thigh

Instructions:

All you need to do for this exercise is bend one leg at the knee and jump forward as far, as fast and as high as you can.
To complicate the exercise, you can try jumping not only forward, but also backward and in different directions.

10 meter sprint

• Fast 10 meter sprints will teach your leg muscles to really explode.
• Rapid sharp muscle mobilization, pledge high speed and impact force.
• Do 5-6 sprints, then rest for 2 minutes.
• Wear comfortable running clothes, good shoes, and always warm up before sprints.

ATTENTION!

If you want to increase punching power, overall body coordination, improve endurance and muscles that a boxer needs, follow the link and get acquainted with the “Boxer’s Body” training course.