|
| | |
| | |
| | |
| | |
| | |
| | |
|
|
SOME
A comprehensive physical examination should always be obtained
before beginning any exercise program
A common question is “What exercises can I do to help
get balance, speed, focus, and better techniques?” Practicing your forms, kicks, punches,
and sparring regularly is the best exercise. Other drills can help, and some
are listed below. Use all proper safety practices when exercising.
Ø Weight training:
work with light weights (2-10 lbs) to increase stamina in arms and legs, however, it will not give you better techniques. Weights that attach to ankles or wrists
can also be helpful, but care must be taken not to injure the knee, hip, elbow,
and shoulder. Good for balance and
focus.
Ø Aerobics:
typical aerobic exercise is great to increase overall shape,
however, it will not give you better techniques. Good for balance and focus.
Ø Using strength
bands in movements such as punches and kicks will make techniques better and
increase muscle strength. They are
great for those who wish speed and not bulk.
Ø Speed bag:
Excellent for timing and speed of jabs.
Can also be used to transition for punching to kicking quickly.
Ø 10-direction
kick: excellent for developing balance and kicking combinations. Perform front, turning, side, reverse
turning, and back kicks in each of 10 directions (5 on each leg) without
setting foot down. For advanced
students, mix blocking kicks in and perform multiple sets or multiple kicks in
each direction.
Ø Hand
combination: From a fighting or an L-stance, perform 2 right vertical punches
as if to the opponent’s face.
Then perform either a left upset punch, left
circular (like a roundhouse) punch, or some type of left technique (knifehand, ridgehand, etc). Then
do a right uppercut or upset punch, and finish with a left punch shifting into
a walking stance. Do at least 10
combinations using both right and left stances.
Ø Self-sparring: using
a mirror if possible, perform all techniques as if you
are sparring an opponent. Picture
your opponent performing attacks—how would you block them? Use good techniques and be as realistic
as possible. This is an excellent
drill for getting into cardiovascular shape.
Ø Mental
concentration: In a relaxing place and position, focus on breathing or some
object. Close out all other
things—noise, light, smell, taste, smell—and concentrate totally on
the focal point. Try to work up to
concentrating for 5-10 minutes at one time. Actively work on moving your new skill
to other focal points, such as a person, object, thought, or goal.
Ø Mental reflection—step back
and look at yourself. Do not give in to thinking you are too
good at something. The minute you
think you are good you have stopped trying to improve. Know yourself and improve your
weaknesses.
A comprehensive physical examination should always be obtained
before beginning any exercise program.
Last updated
August 1, 2009
|
| | |
| | |
| | |
| | |
| | |
| | |
|
University of Dayton |