Here at SciFighting, we frequently receive requests from our readers to write articles about certain topics of interest. One subject we’re often asked about is how to increase your explosive speed.
Combat sports require more than just having shredded muscles and looking scary. Whether your a striker or a grappler, you need to be fast and powerful. In other words: you need to be explosive. American football players are arguably the most explosive athletes in the world. So if you want to be explosive like them, you could just do the same workouts they do.
Although football players are (debatably) second-to-none in their explosive speed and power, their training regimens lack the conditioning necessary for fighters. In a professional fight, stamina is one of the most important attributes for a competitor. What’s the point if you’re only explosive for the first round, and then become languished soon after? Therefore, it’s important to train your body to have a balance between explosiveness and endurance.
Below are some exercises you can do in addition to your regular workout routines to help increase your explosive speed. If done correctly and frequently, these drills can also improve your stamina. If you’re not already powerlifting, stretching, and running, you should definitely set those as your primary workouts. These are just extra things you can do to get an edge.
1) Jump Squats
Place your feet shoulder-width apart and put your hands behind your head. Go down like you would a regular squat and inhale. Once you hit your lowest point, explode upward and jump of the ground while exhaling. Try three sets of twelve. If that’s too easy for you, adjust accordingly.
2) Concentric Box Jumps
Select a plyo box with a height of your choosing. Stand facing the object about six to twelve inches away. Lower into a squat and extend your hands forward to the point where your fingertips are almost touching the sides of the box. Explode upwards and land on the box with your knees bent to absorb the impact of the landing. Once you land, stand up on the box and then get off by using smaller plyo boxes minimize the impact on your joints. Try three sets of eight and then adjust accordingly.
3) Jump Lunges
Begin this exercise by positioning yourself as you would when doing a normal lunge: place your front leg at a ninety degree angle in the squat position and your back leg behind you with your hands behind your head. Next, squat your body up into a jump. While you’re in the air, reposition your feet by moving your front leg back and your back leg forward. You should land in a lunge position with your feet rearranged. It’s important to keep your chest and torso erect while doing this exercise. Try three sets of ten and then adjust accordingly.
What’s more explosive than sprinting? Sprinting is simple; you just run as fast as you can. But there are also certain things you can do to improve your sprinting technique.
Posture is important; keep your spine straight and your head up. Also, use your arms to help propel you forward by swinging them straight forward while you run. It’s important to keep your arms and shoulders relaxed during your sprint because stiff muscles can slow you down. Finally, you should keep your feet and toes flexed upward on every step for maximum speed.
5) Lateral Jumps
Lateral jumps should be done from a narrow stance. Find an object of your choosing to use as an obstacle. Stand next to the object, and then jump in a parallel line over the object while raising your knees as high as you can. To avoid injury, be sure to land with your knees bent. Start by trying three sets of twelve and then adjust accordingly.