When the phrase fast is used most of us think about some type of racing event. But in contrast the speed that a runner needs is very different than the speed that a martial artist needs. A runner develops the majority of his speed through repetitive training exercises. In other words, he runs as much as he can. Although a good coach is always beneficial, the runner depends on his individual training to improve the natural speed that he was born with. In a race, after the gun sounds, the runners sole objective is to run the required distance as fast as possible. In a race the only thing that the runner has is to react to is the sound of the gun. After that it's all out speed until the finish line is crossed.
The speed that a martial artist needs is totally different because the most important consideration is his reactive speed. Once a runner starts running he no longer needs to think about anything but running. In that the martial arts are defensive in nature, speed of mind is much more important than speed of hand. This may sound like a presumptuous statement, but lets examine how martial arts techniques are executed. If martial artists were only concerned with physical speed all they would have to do is practice their techniques in the air over and over again as fast as possible. In reality when self defense is set in motion the last thing that is done is the physical technique. In the self defense process the mind first perceives a threat and then tells the body to prepare.
Next, the eyes observe a physical attack such as a kick or punch. Then the mind go's through a series of selection processes. The mind has to first evaluate the attack. It then has to select the first counter move. Will it be a block or an evasive move? When the choice is made the mind then has to select which block or move to make. After this selection process the eyes need to locate target areas for possible counterattacks. These target areas may only appear for a fraction of a second. After targets are observed the mind again has to select which target to counterattack. When a target or targets are selected the mind go's through another selection process to decide which techniques you will use to counterattack. All these thought processes have to be done in a split second before any physical technique can be executed. No matter how physically fast your techniques are, you have to have them timed with the appearance of an appropriate target.
How to develop reactive speed
Training in basics and kata will develop physical speed and technical skill; but not reactive speed. Fortunately this physical speed and skill is needed before proceeding to the next step; sparring. One step and free style sparring forces practitioners to first improve their skills of observation.
In 1 step sparring exercises one participant punches or kicks while the other participant blocks and counters. In this drill both participants know exactly what attack and what defense is going to be used. This way they can slowly develop their technique and timing. When first done, 1 step sparring should be performed at half speed. As the participants get more accustomed to the movements they can be speeded up until finally done at full speed. This type of drill can be done in 1,2, or 3 step exercises. The main purpose of these drills is to give the participants a choreographed sparring sequence that will aid them in developing their technique, timing, and reactions.
The next step is free style sparring. Free style sparring is when both participants spar together without any prearranged attack and defense sequences. It is similar to a light contact boxing match that includes kicking and various karate techniques. Of course to prevent injuries the participants should wear safety gear and avoid striking joints and vital areas. When free style sparring students should first train with partners that are their equal. This allows them to experiment with offensive and defensive techniques, while at the same time they improve their target recognition, and their reaction time. They should then graduate to partners that are slightly better than them. Students should avoid the mistake of trying to spar with the highest ranking student in their school. Sparring with someone that is far superior to you will only frustrate and intimidate you. But sparring with a slightly superior partner forces you to react and move faster without being totally overwhelmed.
When free sparring the first defensive skill developed by most students is the ability to quickly observe an incoming threat. At first when equipped with just this skill most students react to an attack by backing away. As they improve their reaction speed their target recognition and selection skills start to develop. At this point in their development they can then attempt counterattacks. Because it is done in a safe co-operative manner, free style sparring provides unlimited opportunities to try new techniques and combinations.
Reactive speed drills
In addition to various forms of sparring there are different drills that students can practice to help improve their reactive speed.
Training with focus pads is very helpful in improving reactive speed. The way it works is to have one partner who we will refer to as the holder, hold two focus pads down by his side. The second partner is the hitter. The two partners move around as if free sparring while the holder lifts one or both of the pads to present a target to the hitter. The hitter then has to react to the targets and select a proper strike or kick. At first the holder presents one focus pad at a time for several seconds. As the hitter gets quicker the time that the pad is exposed gets shorter and shorter. The pad is also shown at different locations each time. Next the holder shows both pads simultaneously. At this point the hitter needs to select two strikes, kicks, or a combination.
The reactive speed developed from focus pad training is constantly improved, as long as the participants keep varying the locations of targets shown, and escalating the speed at which they drill.
Another exercise for improving reactive speed is the kajukenbo repetition drill. In most systems repetition refers to doing techniques over and over again. In kajukenbo it refers to a variation of one step sparring. In this drill the attacker steps in with a strike, kick, or combination. The defender then blocks and counters with a combination of strikes, kicks, and takedowns. At first the defender keeps it simple with only a couple of strikes. He then starts adding strikes as he observes target areas appear. Soon the defender is learning how the body reacts to strikes. He is also increasing the speed at which he observes target areas appear on the attackers body. By watching which targets appear as the body reacts to a particular strike or kick the defender learns how to make certain target areas expose themselves.
Important to this drill is the use of footwork. Instead of stepping back and counter striking, the defender normally steps in at an angle and constantly moves around the attackers body as he strikes. Eventually the defender starts to flow from one technique to another without any hesitation or major body adjustments.
Fast Techniques
Some techniques are faster than others simply because of the shorter distance required to reach the intended target. Lead hand strikes and lead leg kicks are just a few of these quick techniques. Of course there is a tradeoff. Although slower, techniques like rear leg kicks and reverse punches generate more power because they employ more muscle groups over a longer range of movement.
When it comes to repetitive striking, open handed strikes are faster because the muscles are faster when relaxed. When done in a circular fashion open handed techniques can be quickly redirected into follow up strikes. In addition, snapping techniques lend themselves well to quick flowing combinations because follow up strikes can be executed as soon as the technique snaps back.
In Conclusion
Speed in the martial arts is far more complicated than just developing quick muscular movement. The mental processes that occur before a physical technique is actually executed are far more important than pure muscular speed. That's why a elderly master will always defeat the younger faster student.
Although there are many good drills that will improve a martial artist's reactive speed, there are no shortcuts. Anyone who has spent any serious time in the martial arts knows that reactive speed is only developed through years of hard work and training.
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