Explosive ability is all about initially reducing the tension that can limit rapid muscle contraction. There are just two phases to aware of: the eccentric phase (such as the foot touching the ground) and the concentric phase (the muscle contracting, foot pushing off the ground).
With certain exercises improving the muscle transition between both phases can have powerful results! The key is to develop your fast twitch muscle fibers in a process that is applicable to martial arts.
Here are 5 ways to help develop that explosive acceleration that will make your opponent think twice!
1. Medicine Ball Throws
Without a period of de-acceleration, medicine ball throws help develop a powerful reverse and front punch by encouraging explosive use of the triceps.
2. Clap Push-Ups to Superman Push-Ups
If necessary you can start by using your knees. These push-ups train a very useful burst of energy that can eventually be utilized for a variety of different training techniques! Try to reduce the interval of time between each push-up!
3. Box Jumps
Box jumps help to develop the lower-body, but if you want an extra challenge try seated box jumps! Jumping from a seated position will eliminate any momentum from the arms and allow you to target just your legs!
4. Squats with a Jump
To avoid injury to the knee, make sure your knees DON’T go past your toes. Bend your knees while going low and explode into a high jump. Many people can accelerate high, try jumping continuously on the rebound!
Excellent for not only building explosive acceleration in the lower body, but the upper body too! Just make sure your form is correct for the best results! Back straight, stay on your toes and kick your bum as you move forward. Fast jogging is NOT a sprint!