Foot speed in football. Developing foot speed at home Exercises for sharpness of movements for karate

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 trainer 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

Should be slightly wider than shoulder width.
The heel rises first.
When hitting, the foot must be turned in the direction of the hand movement.
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 explosiveness

Kicking the ball

Find some free space to do this exercise. Try to find a heavy ball like the ones 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, the triceps, back muscles and shoulders play a big role for a powerful blow.

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 a wrist expander regularly. 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 your chest with your knees.
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.
You can use a 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 spots, the impact of which can demoralize an opponent. A powerful attack on such zones interrupts 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 spots on the human body:

To increase strength you need to work on speed.

Here it is worth remembering physics lessons and the formula: force = mass * acceleration.

In other words, you have to train explosive or starting strength - the ability to exert maximum strength in an instant, to overcome significant resistance at maximum speed.

Intramuscular coordination is largely responsible for this, so explosive strength is important for team sports, sprinting, boxing, as well as powerlifting and weightlifting. It is noted that the inclusion of exercises by athletes in their training programs to develop power and explosive strength makes them less vulnerable to injury.

It is necessary to train explosive strength in large muscle groups: legs, chest, upper back. Only one exercise should be performed per group at a time.

Explosive strength training will not only make you more powerful, but will also push you to new heights in terms of your figure. For example, they can cause growth in the diameter of muscles that were inactive due to adaptation to normal loads.

What exercises should you use to build a training program?

Exercises of a ballistic nature (throwing, jumping, etc.).
Squats.
Weighted lunges.
Running up the stairs.
Weighted/dynamic step exercises.
Exercises to develop dexterity.
Sprint.

It is believed that exercises that are aimed at developing leg muscles improve the explosive strength of the entire body. And programs for training the starting power of the chest and back muscles act specifically on these groups.

Sudden movements and jumping are contraindicated for diseases of the joints and spine. It is also important to have initial physical training, for example, experience in the gym for six months and trained core muscles (abs and lumbar).

Training principles

The following principles can be used in one program:

The principle of speed. During your workout, use a weight that you can do no more than 6-7 reps with. Perform the first phase of the movement as quickly as possible, “exploding”, and return to the starting position as slowly as possible. Do no more than 2 approaches. Work according to this principle no more than once a week;
The principle of progressive rest. Set the weight with which you will only do three repetitions. Do them, then rest for 30 to 45 seconds. After the next approach, rest for 45 seconds to a minute. And after the third time - a minute - one and a half. Then complete round 4;
The principle of progressive loading. With each workout, increase the number of approaches and working weight.

It is important to “listen” to your body and, if unpleasant or painful sensations arise, analyze where they come from. If necessary, reduce weight or stop training. It's always better to stop than to miss a few workouts due to injury.

Training for explosiveness in the bench press

Prepare a weight - 60-70% of what you could squeeze just 1 time. Perform exercises in 3 sets. To increase the load in the future, add weight, not sets.

Classic press

Take your starting position on the bench, take the barbell from the racks, extend your arms and, while inhaling, smoothly lower the barbell until it touches your chest. With a sharp exhalation, squeeze the top out as quickly as possible, then lower it back three times slower. Perform 6 – 10 repetitions. Even if the speed slows down each time, still try to do the exercise at maximum speed. For variety, you can use rubber or chains.

Squat press

Take the starting position: straight back, half squat (110-120 degrees), head in a natural position, look forward. Raise the barbell sharply and at the same time straighten your legs. The movements of the arms and legs must be strictly synchronized. Perform 3-6 repetitions in 1 set.

Half squat dumbbell press

Take the starting position: straight back, half squat (110-120 degrees), head in a natural position, elbows pointing forward. Raise the dumbbells sharply and at the same time straighten your legs. Halfway through the rep, change your arm position so that your elbows are turned outward. In this position, squeeze all the way. Perform 3-6 repetitions in 1 set. This exercise will also engage the quadriceps. Can be performed with weights.

Leg Explosive Strength Training

Prepare a weight of 55-60% of the maximum.

Box squats 60 cm

The height of the box may be different, the main thing is that squatting on it completely imitates a squat without support: the thigh-shin angle is 90 degrees.
Legs wide, toes turned to the side at 45 degrees. We squat on the box, relaxing our hips and buttocks. Then we rise sharply, eliminating the “spring effect” (we don’t spring, we don’t push away from the box). You should also not lean back or swing to get up. We perform 2 repetitions - 7-9 approaches with a break of 30-45 seconds.

Box squats 60 cm with band

We install the rubber in line with the legs at the moment of lifting up, the place where the rubber is attached is clearly under the barbell (under the weights). At the top the rubber should have almost maximum tension, at the bottom it should be weaker. You can complicate the program both by increasing the weight of the barbell and by tightening the rubber. We perform 2 repetitions - 7-9 approaches with a break of 30-45 seconds.

Squat to box jumps

The position of the legs is the same as for squats. We install a 60 cm box for the seat, and after 2 meters - another, 1 meter high. We swing our arms and make an explosive jump from a squat onto a box, landing on our toes.

You can make it more difficult by the distance at which the jump box is installed. You can increase it gradually during your workout. And when the maximum distance is set, you need to make 5 jumps in this position. Rest between jumps for 10-15 seconds, perform the maximum number of repetitions.

Jumping from a squat onto a box with weights

You can pick up a medicine ball and gradually increase the load, finally jumping with weights. Rest between jumps for 10-30 seconds, perform the maximum number of repetitions.

High jumps with a spring

Set the obstacle to the maximum height you can jump to. We squat into a deep squat, push off with our hands and jump onto the surface. Rest between jumps for 10-30 seconds, perform the maximum number of repetitions.

Pull-up explosiveness training

Dips

They need to be performed with weights for 8-10 repetitions - 3-4 approaches.

Pull-ups on the bar

During the exercise, you need to “throw” yourself up, and then lower yourself as slowly as possible.

Deep pull-ups

It is necessary to sharply lift yourself up to chest level, while maintaining the body position strictly perpendicular to the bar - thus maximizing the use of your back. Perform 3-5 repetitions for 3-4 sets.

Coming out with force

Pulling yourself over the bar to below your stomach with a sharp grip. Pull yourself sharply above the horizontal bar, then bend your wrists and squeeze yourself above the horizontal bar. Perform 3-5 repetitions for 3-4 sets.

Concentric pull-ups

They eliminate eccentric loading, which is the most effective way to train explosive strength. Pull yourself up sharply, and then immediately jump onto the floor or box, bypassing the lowering phase using muscle tension. Perform 3-5 reps in 3-4 sets.

Workouts on development impact speed very specific. With simple power pumping we only strengthen the muscles and lose the speed of the strike. Therefore, in other impact sports, special exercises are used, the simplest and most effective of which we will consider 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 at maximum speed, between sets there is a rest of 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 clap.

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.

Sitting opposite each other at a great distance, about 4 meters, athletes throw the ball to each other with both hands from the chest. 30 repetitions are performed.
From the same starting position, athletes throw the ball with one hand.
From the same position, athletes throw the ball from behind their heads.
Turning sideways to each other, athletes throw the ball with a body turn of 180 degrees from left to right and vice versa.
From a supine position, with arms straight outstretched, athletes throw the ball, changing the starting position to a sitting position.

Also watch this video exercise with a 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 stiff 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 impact force:

Training explosive strength and anaerobic endurance:

Helpful 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!

To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability; to achieve this, you should train correctly and regularly. The strength of a blow is influenced by the development of proper technique.

What does the impact force depend on?

Some technical nuances that affect the formation of a strong blow:

body weight;
speed;
hand trajectory and technique.

To develop such opportunities in yourself, it is recommended to contact a trainer and find out at what point you need to relax your fist and at what point you should clench it. He will explain the correct placement of the legs and the trajectories of the arms and legs. Stance when striking legs and arms:

if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, but the left foot does not move;
legs are placed shoulder width apart, even a little wider;
in the direction of movement of the hand, the foot of the right leg turns slightly.

The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
When a blow is thrown, the body weight shifts forward and the knees bend.
The movement of the body creates a great effect during the strike.
As the fist moves, the hips rotate towards the opponent.
Before the start of the strike, a breath is taken.
The tighter the fist is clenched, the more force is imparted to the blow.
You should quickly move your body towards your opponent when throwing your fist.

The tactic works successfully if all techniques are performed simultaneously.

The fist must be clenched as tightly as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.

Generating explosive energy, speed and strength

If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.

How to increase your hitting speed

To generate the power and speed of the strike, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:

Ball hitting technique

To develop strength and speed, boxers often use ball training:

This workout is not intended for apartment conditions, so you need to find a more acceptable area for your goals.

Jump while squatting

Correct stance: arms rest on your sides, body is straight, and legs are shoulder-width apart. You should squat until your knees are level with your hips. Next, a strong jump is made with raised arms. Perform a minimum of 20 repetitions with a gradual increase in weight using dumbbells in your hands.

Impact strength exercises at home

Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute them over a month, some are scheduled at intervals of 4 days, and others more often, so that a large number of exercises do not accumulate in one day. Recommended exercises:

This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.

Important! Powerful striking force is needed in different situations, but it should be used for self-defense. Don't forget about your consequences.

Precision hitting technique

Nothing will happen to the opponent, even if you develop strength and hit protected areas. We need to look for weak points. A knockout involves a strong load on the cerebellum when delivering a blow to the head - this is from an anatomical point of view. From this organ a signal is sent to the Central Nervous System and turns off the entire body. This can happen if you hit:

back of the head;
jaw;
temple.

To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, the opponent will be demoralized and incapacitated. Where to hit:

The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help in that case, if you hit it sharply and suddenly. The jaw accounts for 15 kg of impact power. In regular boxing, weak points are considered:

liver;
lower jaw;
heart area;
side of the neck with the location of the main artery.

In addition to proper training, a diet is necessary. Over time you can achieve success and protect yourself from sudden attacks by street aggressors. But this will not happen in weeks; at least 6 months must pass from the moment you start exercising. In the future, you can come up with your own exercises, which may become more effective.

The idea of writing this article came to me during one of my last games. It so happened that in it I had to defend against a rather fast opponent, whom I was completely unable to keep up with with my legs. The problem was this: in fast breaks I could still catch up with him, but as soon as it came to the classic defensive stance, I was passed around like a man! And all this is due to an incredibly fast, explosive first step.

That is why, as soon as I got home, I was determined to find a way to develop leg speed, given that I would have to train at home, where I would have no more than 5 meters of free space and virtually no additional equipment at my disposal. Let's see what came of it.

Development of foot speed of basketball players

You can start moving faster and, most importantly, more sharply in at least two ways: training your legs so that they move faster on the floor, and using “little tricks,” that is, developing the very technique of moving in a defensive stance. Naturally, not all of us are fans of easy paths, but often they are the most logical. So I propose to start with the “useful little things” that Rick Torbet talks about in the training video “”. By the way, if you haven’t watched it yet, I highly recommend doing so: the 8 parts of the personal protection training video tell a lot of useful things, and even if you don’t speak English, still take an hour of your time and watch it. I promise you won't regret it.

Developing leg speed: little tricks

Let's start with the most important thing - the defensive stance. It is very important to learn the correct defensive stance, which may differ significantly from the one you are used to. So, the main thing in a defensive stance is good body balance. We have already talked about the importance of balance and methods of its development on the pages of this site, in the materials of Evgeny Burin ( and ). So, the key to a proper defensive stance is to ensure that your head is in line with your knees. If it is slightly behind the conventional line, you will fall back, or fall forward if it is in front.

The second point is that when moving left and right, back and forth, you should practically not lift your feet off the ground, as if you were sliding along the parquet. This method of movement will reduce the time between repulsions from the ground, which means it will increase the speed of movement and changes in direction of movement.

The third point is the foot. It needs to be turned in the direction in which you are moving. Yes, this will really speed up your movement. Now let's watch everything that I described above in a small video. The first part is about balance, then about the minimum distance from the feet to the floor, and the third is about the correct placement of the foot. I think that after such an explanation, the translation will be superfluous.

Well, these little tricks will allow you to move around the site faster, abruptly changing the direction of movement. And now, let's move on to the actual development of the speed qualities of the leg muscles, and for this we will use a very interesting simulator that each of us can make from improvised means in a few minutes.

Developing speed using the “ladder”

Ladder agility drills- this is the name of a series of exercises with a rope ladder located on the floor, and are an excellent way to improve footwork speed, agility, coordination and overall speed of movement on the court. These exercises are an integral part of many SAQ programs (Speed Agility Quickness Programs - programs for developing speed, agility and quickness) and complement a variety of training complexes in many sports.

These exercises are based on the principle “ Quality is more important than quantity", which means that after performing them you will not get tired and will not lose your breath, as, for example, after " ". It is best to start doing these exercises at the very beginning of your workout, immediately after warming up and stretching, because the muscles need to be fresh in order to provide good, quality movements. Once again, after doing these exercises, your muscles will still be ready for a fairly intense workout, so don't worry: you won't overload them with these exercises! Let's move on to the exercises themselves.

Exercises to develop agility, speed and footwork

Exercise No. 1 – “classics”. This is one of the simplest exercises for developing agility that is suitable for absolutely everyone.

Begin the exercise by taking your starting position at the bottom of the stairs, with your feet shoulder-width apart.
Jump forward, pushing off with both feet, and land in the first sector of the stairs on your left foot.
Next, pushing off with your left foot, jump forward again, but land on both feet.
Again we push off with both feet, jump forward and land on our right foot.
Pushing off with only your right foot, we jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

"Hopscotch"

Exercise No. 2 – “inside-out”. This is another basic exercise, but it is very effective.

Begin the exercise by placing your feet shoulder-width apart in front of the start of the stairs.
Step (not jump, just walk) into the first section of the stairs, first with your left and then with your right foot.
After placing your right foot in the first section, immediately place your left foot to the left of the next section of the ladder, then your right foot to the right of the ladder.
Again, step your left foot inside the stairs, and then also step your right (as if returning to the previous position).
Repeat this movement pattern until the ladder ends.

"Inside-out"

Exercise No. 3 – “step to the side”. This exercise will require more concentration and coordination on your part. Make a few trial attempts at low speed, and only after that start working at full power.

Start the exercise by positioning yourself near the bottom left corner of the stairs (we used to start the exercise in the center, but now you need to move a little to the left).
Step into the first section with your left foot, and without stopping, immediately step there with your right (as if you were doing a jump, or a jump stop; in the original this movement is called “1-2 motion”, minimize the time between each step).
Now you need to move to the right of the current section, again placing your left and then your right foot.
Now step diagonally to the left and up, again using first your left and then your right foot.
Move to the left, exiting the stairs, first with your left and then with your right foot. So we find ourselves in the starting position.
Continue in the same manner until the end of the stairs. If you decide to do this exercise several times, start on the opposite side of the stairs each time, this way your leading leg (in the example, the left leg) will change regularly.

"Step to the Side"

Exercise No. 4 – “Tango”. This exercise was named after a famous dance, and once you do it, you'll immediately understand why.

Start this exercise by standing at the bottom left of the stairs (like the previous exercise).
Step your left foot over your right foot and stand in the middle of the first section.
Then, without stopping, place your right foot at the level of the transverse bar between the first and second sections, and immediately place your left foot next to your right.
This exercise is performed on a 1-2-3 count, just like in a dance.
From this position, the right foot steps over the left and stands in the center of the second section of the ladder, then the left foot.....

oh, I can no longer describe these manipulations, I’m afraid that reading them, on the contrary, you will get confused. Let's just look at the picture, everything is quite clear there and without explanation. Yes, you need to repeat the exercise until the staircase ends.

Exercise No. 5 – “Five Steps.” This is the most difficult exercise of all presented here; to perform it you will need a very high level of training and innate dexterity. But if you learn to perform this exercise smoothly, without faltering, and at high speed, most of your opponents simply will not be able to keep up with your movements.

Starting position – feet shoulder-width apart, standing in front of the stairs in the center.
Place your right foot to the right of the first section of the stairs, almost simultaneously place your left foot in the first section of the stairs.
The right leg moves towards the left, after which the left moves into the second section (i.e. steps forward), and the right follows it.
The movement consists of 5 steps - this is the first phase. The second is almost similar to this one, but the movement begins in the left leg. The exercise must be repeated along the entire length of the stairs.