Page 150 - Pat O'Keeffe Combat Kick Boxing

Combat Kick Boxing

Speed
A full breakdown of the elements of speed is given in Chapter Seven of Kick
Boxing – A Framework for Success and it is strongly suggested that you read it. It
deals with the isolation and training of the three component parts of speed:
1) Reflex speed: reactions
2) Limb speed: technique
3) Body speed: footwork
Here we are concerned with practice rather than theory and sports-based
applications. We will only look at specific drills that will give you the basic
requirements for the attainment and maintenance of speed.

Drill One
Number a series of simple combinations:
1) Jab/cross.
2) Jab/cross/left hook.
3) Jab/cross/rear roundhouse kick to the thigh.
4) Jab/duck/left roundhouse elbow/right whipping elbow.
5) Right cross/left hook/rear roundhouse to thigh/knee to thigh.
Now have someone move around you with focus pads calling out just the
combination number. You must respond with the correct combination as fast as
you can. (Fig. 235)

Fig 235

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