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"If you want to improve your speed, you must practice fast sports."-Bruce Lee-If you want to improve your speed, you should focus on speed, not strength. If you go all out at any time, you will lose speed. However, if the action is slow and the strength and speed practiced before cannot be combined, then the speed or strength practiced in training will be useless.

A very good boxer can easily give his opponent a harder and faster blow, but he is not hit by his opponent. This is because he always hits his opponent before kicking or punching. Of course, there is also a question of timing. However, it also shows the importance of the perfect combination of speed and timing.

Other factors of speed training

Speed training includes three aspects: displacement speed, reaction speed and action speed. The requirement of martial arts for speed quality is highlighted in reaction speed and action speed. Therefore, the response speed and attack speed to all kinds of information are the key factors to win.

First, the reaction speed.

In the actual combat or training of Wushu, the reaction speed depends on the time required for the signal to pass through the reflex arc. The so-called reflex arc refers to the neural pathway through which reflex activity passes. Includes receptor-afferent nerve-nerve center-efferent nerve-effector.

Second, the main factors affecting the reaction speed

The functional state of (1) nerve center is one of the factors that affect the reaction speed. When you have a bad rest and are very tired, your reaction will be slow; If it is in a good functional state.

Good, and the excitement is moderate, the spirit is relaxed, the attention is concentrated, and the reaction is quick.

(2) The reaction speed is related to the sensitivity of the receptor. In other words, the more sensitive the receiver is, the faster it will receive information.

Third, the means of reaction training.

(1) Use sudden signals to train boxers' reaction speed to signals. Here, simple or complex signals can be used for training according to the situation.

(2) Move the target and practice selectively. It is to make the boxer react quickly or use various signals under different situations when the target moves and changes.

Alternately change, so that boxers can make corresponding choices quickly.

Four, get the speed of the matters needing attention

(1) Do special training to reduce viscosity and enhance flexibility.

(2) Master the correct posture, because posture is the basis of all actions.

(3) Cultivate visual and auditory insight.

(4) Respond quickly to habitual ways and respond to sudden changes.

Verb (abbreviation for verb) prolongs the reaction.

(1) When you are particularly excited.

(2) When you are very tired.

(3) When you stop training or can't keep training.

(4) When your energy or attention can't concentrate.

Six, improve the speed of the conditions

(1) Practice or increase the mobility and flexibility of your skills and footwork.

(2) streamline actions.

(3) Overcome fatigue.

(4) Give full play to and use the alertness of body and mind. In other words, make full use of your imagination to predict how your opponent might attack.

Keep your brain in a state of actual combat.

Seven, the elements of faster action

(1) First do warm-up exercises or warm-up activities to reduce muscle obstruction and increase the elasticity of tendons and flexibility of limbs; So as to adjust and adapt

Physiological movement state of advanced skills.

(2) Keep proper muscle contraction, so that the arm will pop up as soon as it is relaxed, like a compressed spring; Secondly, "muscle freedom",

That is, not bound by any tight clothes.

(3) concentration.

(4) Develop a quick and keen visual habit, so as to develop the habit of quick response.

Eight, the timing of the opponent's reaction should be lengthened.

(1) The moment when the action is completed.

(2) When the external stimulus is complicated.

(3) When the opponent inhales or prepares to attack.

(4) When the opponent stops attacking.

(5) When the other person's attention and eyes are distracted.

(6) When the other person is out of balance physically and mentally or is affected by emotions such as anger and fear.

Training of hitting speed

The speed of action depends not only on the speed of information transmission in each link of reflex arc, but also on the ability of nervous system to command muscles. The following will introduce the main means of Bruce Lee's training action speed as follows. First, we need to use the rhythm of signal stimulation to improve the movement speed and sense of rhythm in actual combat. Bruce Lee, for example, used fast-frequency music to train his ability to make quick and coordinated actions with the rhythm of music. This can make one's martial arts rhythm erratic, forcing opponents to be hard to prevent, which is also the ultimate goal of martial arts. Second, it is necessary to reduce the space for completing actions or shorten the time for completing exercises, so as to improve the speed of actions. And for the same technical action, the shorter the reaction time, the better. Third, increase the difficulty of practice, and convert the effect obtained when completing the action under more difficult conditions into the speed of the action. For example, when you punch and kick, you can carry a load on your arm or leg, and when the load is removed, the action will be accelerated.

So, how to practice speed? First, we should play the speed ball, and then cross our hands and cooperate with each other.

First of all, speed ball practice

Bruce Lee thinks that speed ball can not only train you to dodge flexibly, but also make you repeat your actions quickly. If you want to improve your speed, you must focus on speed, not strength. Because whenever you hit hard, you will lose speed. In Jeet Kune Do, speed ball not only plays an obvious role in improving the special quality, but also enables learners to master various attack angles and practice their hands and feet. Using this instrument is very helpful for training visual response, nerve response and judging the distance and speed of attack and defense. The specific practice method of speed ball is: generally, the advantage forehand attacks quickly, and the backhand forces attack. But with the improvement of skills, both hands can punch freely in various ways. Here, the timing of the attack is particularly important. However, it should be noted that when the boxing rhythm is chaotic and the ball shakes, you must stop the ball before punching, because punching at the shaking ball is simply taking a stupid risk, because it is easy to damage your wrists and hands and destroy your own movement rhythm, so it is not advisable.

Second, cross your hands.

In the training of Jeet Kune Do, this is an effective speed training exercise, and it is also quite effective for improving the response. When practicing, Bruce Lee can stand about one arm away from the sparring partner, and let the sparring partner put his hands about 30 cm apart on his chest; At this time, Bruce Lee can pass his fist between his hands and hit his body or face, but be careful not to let his opponent's hands clamp his fist. In order to protect your opponent, you can make him wear protective gear to ensure safety. If your partner can't hold your fist, you can ask him to reduce the distance between his palms to 20 cm, or you can stay away from him to increase the difficulty of practice.

Third, cooperate with training.

In any training, there are many factors that cause boxer fatigue, and emotion is one of them. Good passion can make people's brain nerve activity in an exciting state, promote muscle and physical ability, increase strength, and be accompanied by a happy mood and self-confidence. Interest in training is the main source of boxers' positive emotional state. In addition, whether the boxer's training interest can be stimulated is not only related to the training content and boxer's hobbies, but also related to the training methods and methods.

Training of kicking speed

A good boxer like Bruce Lee always looks so relaxed, smart, accurate, elegant and pleasing to the eye when kicking. When he rushes to his opponent, he can attack easily and leave freely. He always seems to attack his opponent tactfully. Instead of finding the right time in front of him, his opponent exposed his intentions. The well-known "Li" relies on extremely fast speed to ensure the actual combat effect.

First, the factors that determine the leg strike speed

Jeet Kune do is famous for its fast, fierce, rigid and whirlwind leg skills, but it is difficult to train. Bruce Lee once said: "Wandering in rivers and lakes depends on real kung fu, and any luck-only mentality can't avoid the bad luck of failure." If you want to practice his lightning-fast leg technique, you must first understand and master the factors that determine the leg attack speed. These elements include the following aspects.

(1) Relaxation: Bruce Lee once said: "Relaxation is not equal to slackness, let alone slowness." For a good boxer, relax and avoid.

Avoid the stagnation of the disease caused by the disharmony between the active muscle and the antagonistic muscle, which is easy to cause or premature fatigue, so that the action is free from attack.

The action takes the shortest time from preparation to completion of the attack, so that the foot will not be delayed because of the tension and stiffness of the limbs.

The defense is also slow.

(2) Correct posture coordination: Bruce Lee once stipulated that the posture of the movement should follow certain rules, but this rule does not mean that the side kick must follow the heel.

The point is so plain (Bruce Lee once said that as long as you can knock down your opponent, it is superb art, no matter what method you use), but said

The postures issued by colorful movements should be the most labor-saving and direct, and there should be no redundant, additional postures that will hinder human attacks.

Moreover, it is easy to produce fatigue or lengthen the attack line, which is an opportunity to ensure speed.

(3) Effective adjustment: As a boxer, it is impossible and unnecessary to maintain a fast attack and defense speed forever, and experienced boxers will effectively adjust the speed.

Degree, reduce unnecessary physical consumption, save physical strength, in order to improve the hit rate of fast break, and can create the illusion of fatigue for fans.

Confuse your opponent and finally defeat him.

Second, the training method of leg strike speed

The practice of Jeet Kune Do leg speed includes speed ball practice, sprint practice and boxer mat practice.

(1) Speed Ball Practice: This practice is almost the same as the speed training of boxing, except that the boxing method is changed to the leg method.

(2) Sprint running practice: Sprint running is very important for practicing the speed of walking and kicking, because you can kick 7-9 times per second during running.

If you apply this speed to fighting, you can make a leap in your skills. Short running practice is also very useful to improve the explosive force of leg attack.

Third, boxing mat practice

In practice, Bruce Lee's partner can control the height and distance by himself, so that Bruce Lee can hit the target in the activity, thus creating a feeling of real hit. In addition, because the hand pads are powerful and have a certain protective effect, even if you make the biggest attack, it is not easy to kick your opponent, so Bruce Lee can go all out to train.

Abdominal muscle training

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Bruce Lee has great abdominal strength. He often said: "Boxing is one of the most important forms of fighting. In order to adapt to boxing, the abdomen must be able to withstand boxing. " To this end, he comprehensively arranged several exercises:

Do "sit-ups" on the inclined board: as shown in the right picture, tie your feet, bend your knees, put your hands behind your head and lift them in the direction of your feet. Repeat this exercise until you feel abdominal fatigue. When you can do 100 times, you can put a dumbbell or barbell behind your neck and do sit-ups.

You can also sit on the edge of the bench and let the assistant hold your ankle tightly, so that the practitioner can fully stretch and bend his body. If you use the horizontal bar, you can also strengthen your abdominal muscles. That is, hang the lever with both hands, and then slowly lift the leg until it is lifted to a horizontal position. Keep your posture as long as possible, and try to surpass the last time at a time.

Another way to strengthen your abdominal muscles is to lie on the floor with your back flush with the floor, and then slowly raise your head until you can see your feet. Raise your legs together, straighten them slowly, raise them as high as possible, then restore your legs and repeat them dozens of times until you are exhausted. If you have a weightlifting chair, you should also do the exercises shown in Figure 2 above. This kind of exercise is also good for strengthening the muscles of the back and waist. In order to strengthen your abdominal strength, you can also use a solid ball to let your assistant throw it at your abdomen and let the ball hit you before you catch it. If you do this exercise alone, you can use a heavier boxing bag instead of a solid ball, wave the boxing bag and stand on the bag to hit your body. When the abdomen is hit, it needs to be inflated outwards, and the muscles are tense. And the beating should be from light to heavy, so don't rush for success.

Of all the body parts that Bruce Lee practiced, his abdominal muscles were the most striking: rock-solid in contact, resistant to attack and sharp in edge. Bruce Lee believes that the abdomen is one of the most important muscle groups needed for fighting skills. Because in actual combat, every movement requires a certain degree of abdominal skills. Perhaps more importantly, the "abdomen" is similar to the shell, which can protect your ribs and obvious organs.

Bruce Lee is a health nut and is recognized as a top boxer. He is always looking for new ways to get his body in the best condition, and he often uses new methods to achieve the best results. He felt that many of his soldiers lacked healthy bodies to sharpen their fighting skills. In his masterpiece Jeet Kune Do, he wrote: "Exercise is one of the most easily overlooked sports. Most of the time should be used to develop skills, and very little time should be used to develop skills used in competitions."

"Bruce Lee always felt that if your abdomen is underdeveloped, you have no right to do any difficult martial arts," recalled Mito Uehara, manager of Black Belt magazine. Bruce Lee's wife Linda believes that her ex-husband is a "abdominal muscle training fan". He always does push-ups, Roman chair exercises, leg lifts and sit-ups. According to some training diaries of Bruce Lee, his daily abdominal training includes:

Twist your waist 4 times, 90 times each time; Sit-ups 4 times, 20 times each time; Lift your legs 4 times, 20 times each time; Oblique twist 4 times, 50 times each time; Frogs kick four times, 50 times each time.

Bruce Lee continued to study this method, adding some contents to sit-ups, side bends, leg lifts, down bends and back bends.

Bending and twisting is a particularly difficult skill, which Bruce Lee used to exercise abdominal skills. After lying on the bench, he grabbed the auxiliary column with both hands and lifted himself up only by his shoulders. Then lock your knees straight and lift your lower back off the bench, so you can carry out leg lifting exercises. Bruce Lee's co-star Boloyan recalled that when his friend Bruce Lee did this exercise, he only put his shoulder blades on one end of the bench and let his suspended legs and torso leave the bench horizontally. "In this way, he can keep himself completely level in mid-air."

Of course, Bruce Lee's washboard abdominal muscles not only come from abdominal training, but also an enthusiastic supporter of cardiovascular regulation. He often runs, skips rope and rides a stationary bicycle for training. Bruce Lee usually runs 2 to 6 miles, which takes about 15 to 45 minutes. According to Bruce Lee's friend and actor Bob Weil. Bruce Lee is an excellent 5-mile track and field athlete. He runs backwards, sprints a mile against the wind, walks a mile, runs a mile ... Bruce Lee can alternate running when riding a stationary bike for training. He can ride for 45 minutes (about 10 miles). Herb Jackson, a student in Bruce Lee, recalled another special method that Bruce Lee used to strengthen muscles. According to Jackson, Bruce Lee wears a sauna belt when riding a stationary bicycle for training. He firmly believes that this belt can concentrate abdominal muscles and help to lose weight.

Bruce Lee is looking for another way to improve his abdominal skills: food. According to Linda, he began to take food seriously soon after he moved to America. He became interested in healthy food and high protein. "He ate milk powder, ice water, bananas, eggs, rapeseed oil, peanut powder and chocolate sorbet several times a day." Linda recalled that Bruce Lee's waistline ranged from 26 to 28 inches. He also drinks fruit juice made from his own vegetables and fruits, such as apples, celery and carrots. , through an electric mixer.

Bruce Lee eats a small amount of vegetarian food and a lot of fruits and vegetables. In the following years, he was very good at using vitamin supplements and provided himself with proper amount of vitamins every day.

endurance training

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One of the most easily overlooked trainings for Wushu athletes is physical training. They often spend too much time to improve their skills and techniques, but they have little physical training. Bruce Lee is a typical robust figure. He keeps training every day and never lets his work interfere with his training. He runs 6.4 kilometers every 24-25 minutes. There is no special running place, and he often practices in the beach, park or Woods. He often rides a stationary bike immediately after running. Bruce Lee regards skipping as another endurance exercise in daily training. This kind of exercise can enhance endurance and make feet lighter. Science has proved that skipping rope for ten minutes is equivalent to jogging for thirty minutes.

Jumping rope is also very helpful to enhance balance. The method is: jump on one foot, lift the other foot forward, and then alternate. Change the rope every turn to speed up the jumping rhythm and reduce the swing amplitude of the wrist and arm. When the rope goes around, the foot jumps off the ground a little, just to let the rope pass. Jump for 3 minutes (about a boxing match), then rest for 1 minute, and then do the next set of exercises, training three groups at a time. When you feel comfortable with this kind of exercise, you can do it for 30 minutes without the rest time in the middle.

Only strict and continuous practice can enhance endurance. Force yourself to do extreme training, make yourself out of breath, and prepare for a day or two of body aches. It is considered that the best endurance training method is short-term and high-intensity exercises in a long training period. It usually takes several years to reach the best state of endurance. However, once you stop this high-intensity training, your endurance will soon disappear.