SAQ - part 2- Speed

When Bruce Lee developed the martial art of Jeet Kune Do (JKD) he chose to use a hybrid fighting stance; one in which the practitioner faces forward. To increase SAQ, the heel of the back foot is slightly raised, the knees are slightly bent, and the body is slightly crouched (Tom, 2005). This particular fighting stance provides the base from which all techniques are initiated. When observed, the JKD fighting stance resembles a lunge or a split squat. Therefore to develop speed, as determined by movement distance per unit of time or the time taken to cover a fixed distance (Baechle & Earle, 2008), it makes sense to utilize exercises that enhance a lunge or split squat in various settings. For quick acceleration and moving the body as whole rather than individual limbs, increasing stride length and stride frequency will increase velocity.

A split squat jump or a jumping forward lunge will utilize the quadriceps, the hamstring, and the gastrocnemius as well as increase hip power and stride length (Jonhagen, Halverson, & Benoit, 2009; Brown & Ferrigno, 2005). To complete the exercise start in a lunge position, jump straight into the air and return to the original position (Brown & Ferrigno, 2005). The rear knee should remain off of the ground and the hands can be used to help accelerate the upward velocity. Variations can include alternating legs, as well as incorporating forward, backward and lateral movement.

In martial arts, like many sports, there is a need for short bursts of speed rather than a need to reach maximum velocity over a long period of time or distance. Consequently, training for the acceleration phase of sprinting may provide the most benefit. Resisted and assisted acceleration training, particularly hill running, have proven to be successful methods of increasing stride rate and stride length. Running up hill increases stride length and running down hill increases stride frequency. The combination of the two is effective in increasing the maximum running velocity for short distances (Paradisis & Cooke, 2006). However, running uphill may produce altered kinematics that would leave a martial athlete in an unbalanced position. Sprinting up and down stadium stairs provides the same benefits as hill running. Running up will increase starting power and stride length (Brown & Ferrigno 2005) and running down will increase stride frequency while allowing the athlete to remain in an upright position. To increase acceleration, short sprints of four-eight seconds are recommended.

Due to the dynamic nature of a martial arts sparing match, the ability to initiate movement, defensive or offensive, from either the right or left side is critical as is quickly regaining base and balance. Exercises that enhance bi-lateral coordination and limb speed that can be executed from the JKD fighting stance need to be employed. Sorensen, Zacho, Simonsen, Dyhre-Poulson, and Klausen (1996) state that linear movements performed with maximal speed are achieved proximal to distal and in the case of a martial arts front kick the movement starts with the acceleration of the thigh. Furthermore, one method of blocking a kick to the leg, termed “destruction”, involves lifting the knee to intercept the oncoming kick (Cruse, nd). The run-through-hurdle is an exercise that increases lower body ambidexterity, imitates, at least in part, a kick and a destruction, and increases stride frequency. To perform the exercise set eight to ten low hurdles about 3 feet apart. Run over the hurdles with an emphasis on bringing the knee up quickly as well as a quick recovery. The exercise can be performed with one or both feet landing in between each hurdle or to further increase speed, stagger two sets of hurdles; one for each leg (Brown & Ferrigno 2005).

Split Squat – jump lunge:

· Incorporate into lower body strength training program

· 3 sets of 10-20

· Will help with

o Reactive movements

o Keep subject on toes rather than staying flat footed

o Additional incorporated movements will improve dynamic balance

o Increase stride length and power

Stadium Stairs

· Incorporate into conditioning warm up drills

· 5 sets of intervals

· Start with 8-10 seconds fast with 30 second rest

· Will help with

o Increase starting power

o Increase stride rate (down) and stride length (up)

Run through hurdles

· Incorporate into conditioning warm up drills

· 5 sets

· Will help with

o Increase lower body ambidexterity and stride frequency