What does speed training mean without a frame of reference?
Imagine a bullet train that goes 200 miles per hour and an ant that goes 0.03 miles an hour. Obviously, the bullet train is faster, right?
Not necessarily. Take the train off the track, and it will derail and cannot move at all. The snail becomes faster. Without the frame of reference of the track, speed means nothing.
In sports, a 100-meter sprinter may not be able to cut and turn as fast as a soccer player. An American football player may tackle well, but ask them to dive in an MMA match, and their head may get bashed in.
In fitness equipment, jump rope drills cannot help you deliver a fast, high sidekick. And ladder drills or cone drills have nothing to do with increasing punching power.
Speed training is the track on which you wish to improve your speed. Speed training equipment builds the track for you. The first element of speed training is to evaluate your strengths and weaknesses.
A dislocated shoulder like the one during the process of healing Is restructured internally. I need to b careful with the ligaments in high-speed punching techniques. On the other hand, I have no limitations with my legs.
I am choosing my speed training protocol and my speed training equipment like RDX jump rope, I consider these steps.
1- Without overcomplicating it, I write down what I want to accomplish by my drills. I am not going to write down something general like “faster footwork.” Instead, I write down something like, “I want to develop faster footwork and fakes to confuse the opponent in a match.” By remembering that fake is part of your winning match strategy, you practice it in your drills.
2- Resistance training is part of my speed training. This doesn’t mean I want to become a power-lifter or a bodybuilder. It does mean that I recognize the limitation with shadow boxing. Again, I don’t overcomplicate things. A set of inexpensive rubber bands may be enough. With a bit of research and some imagination, you can attach rubber bands in ways that match exactly what part of your body and in what position must develop speed.
3- Deceleration training. The most stress is placed on your ligaments during the deceleration. Speed training includes both accelerations and deceleration techniques. Don’t focus on acceleration so much that you forget how to declare. The same ligaments that help you transfer the incredibly fast contraction power of your muscle to your bones are the same ones that get stronger during the deceleration or eccentric phase of the motion.
Deceleration ties into retraction. A fast punch that cannot be retracted quickly leaves you open to a counter-attack including grabbing.
Expand your vision of what speed training is. Then choose the drills that help you reach your outcome.