Quickness

This is part four of the Speed, Agility, and Quickness series. Part one was a brief intro with a list of some recommended exercises and also all of the references. Part two included rationale for exercises to enhance speed and part three discussed agility. Part four focuses on quickness. Keep in mind that I wrote these from the perspective of a martial artist. If you employ the rationale behind each attribute, speed, agility, or quickness, you should be able to develop your own drills for whatever activity you choose.

The ability to quickly act and react to your opponents movements will determine success. According to Foran (2005) “quickness involves reaction time and movement time in response to a specific stimulus or set of stimuli” (p.8). Mori, Ohtani, & Imanaka, (2002) report that simple reaction times, one stimulus and one possible response, between athletes and non-athletes (expert and novice) are virtually equal. It is only when movement is incorporated and there is more than one stimulus and/or more than one possible response that athletes perform superior to non-athletes. The time it takes to make a decision based upon the stimulus is shortened. This suggests that an improvement in response time can be achieved by an improvement in reaction time based on the anticipation or perception of what is happening and the selected response chosen. Training drills to improve quickness need to require a response to a stimulus in which the participant must act quickly in a manner that is skill specific.

Bruce Lee was once quoted as saying that to be flexible and ever changing, one must be a mirror; respond like an echo (Little & Lee-Caldwell 2000). He was referring to the ability to mirror and respond to his opponent’s movements. Although little, if any, research has been conducted with mirror drills and martial arts, Salonikidis & Zaferidis (2008) state that 15-20 minutes of lateral and linear drills two or three times per week help tennis players react and move faster. Coupled with improved response times based on an opponent’s movements, a directional mirror drill can improve processing speed and provide valuable anticipatory experience based on opposing movements (Brown & Ferrigno, 2006). The idea is for one person to mirror another who is performing multi-directional foot and limb movements. Person one initiates a step or a hand movement, person two reacts by mirroring person one.

Similar to reacting to an opponent’s body movement, the ability to respond properly to an oncoming strike is equally essential. Medicine ball training not only benefits coordination as the body acts as a whole to achieve certain throwing movements, it also increases reaction time by mimicking natural movements and speeds as the performer receives the oncoming ball (Faigenbaum & Mediate, 2006; Brown & Ferrigno, 2006). Throwing a medicine ball into a wall and receiving it back can help a martial artist with punching speed and power as the whole body moves to accomplish the technique. The medicine ball chest pass will also improve reaction time and movements as the performer responds to the ball quickly returning off of the wall.

One of the unique characteristics of Jeet Kune Do is that practitioners train in four ranges of combat; kicking which is furthest out, punching, trapping or clinch, and on the ground. However, if one would rather work from kicking or punching range but an opponent would rather work from the ground or clinch range, then pushing away from an opponent, or off of the ground, becomes significant. Plyometric push ups increase upper body power and strength allowing for more velocity when pushing as well as increasing quickness in the upper body musculature (Vossen, Kramer, Burke, & Vossen, 2000; Brown & Ferrigno, 2006). To perform a plyometric push up, start in the high plank position; complete the push up with enough force so that the hands leave the ground. Repeat the process with as little ground contact time as possible, or repeat the process based on a specific cue such as a whistle. Variations can include clapping while in the air, shifting weight from one side to another, moving hands into a different position upon each landing, or rolling a medicine ball from one hand to the other while in the air.

Directional mirror drill

· Incorporate into martial arts warm up or use as a training drill during class

· 3-5 minutes for warm up (rest every 30 seconds for one minute)

· 15-20 minutes as class drill (rest every few minutes as participants need)

· Will help with

o Reactive movements

o Faster thought processing and anticipatory time

Medicine ball wall toss

· Incorporate into strength training program

· 3 sets of 10-15 tosses

· Will help with

o Total body power

o Punching speed and power

o Reaction time

Plyometric push up

· Incorporate into strength training program

· 2-3 sets of 10

· Will help with

o Upper body strength

o Explosive power

o Quickness of upper body movements