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About No Rules Full-Contact Fighting
Full-contact fighting appeals to participants who want to engage
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When you start training martial arts or Self Defense you will need the adequate martial arts of Self Defense equipment.
Both types of equipment are different and you should know what to look for when shopping for martial ...
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Reflex speed for Tennis, Martial arts, & basketball
Cat Like Reflex Training Methods by Mark Sias,
bionicplyometrics.com
It can go with out saying that whatever your sport, improved
reaction time & response time a.k.a. reflex speed will be vital.
Any & even the slightest improvements in this skill can have
astonishing results on your game. Think about it for a moment...
even if you could shoot, move, and jump like MJ you'd still be
at his mercy if you didn't have his eyes. Meaning react
unexpectedly, see defenders before they move, & beat the head
fakes. Again this carries over to most every sport imaginable.
Take the boxer, his whole game, the entire fight is react as
fast as possible before your opponent does & don't get faked
out!
Before we get started I want to clarify a couple things. There
are 3 phases of speed. 1) Reaction time: This is the perception
of an attack, or rather the interval between stimulus and the
beginning of response. 2) Response time: This is the time it
takes to choose an appropriate response to the initiation of the
actual movement. 3) And finally, movement-speed. Quite simply
how quick your counter punch is or how fast your body moves
getting out of the way of trouble, etc. You will notice some of
these examples seem geared more towards martial artist and there
methods of training but not to worry you'll also see how the can
be adapted to any sport.
Reaction & Recognition Woods Running: I can't think of an
easier drill to start doing that requires no training partners
or equipment for enhancing coordination & reflex speed. All that
is needed is a little bit of nature, so go to a local park with
a batch of thick untamed woods, shrubs, ditches, canals and
other natural obstacles. What makes this a Grand exercise is
that you have to react with your body in very unpredictable
ways, uneven footing, while making cuts, ducks, jumps, bobs, &
shuffling of the feet. The key to a successful session is RUN
FAST! Yes the faster you run the harder adapting will be.
Interestingly enough your mind will be so preoccupied with this
live video game that you won't even notice how winded your
getting! You can make this drill harder in a couple simple ways.
1) Try putting on an eye patch. This creates a major deficit in
depth perception. 2) Try this wearing sunglasses, giving you
less distance vision in a shady wooded area. 3) Simply add ankle
weights, that will throw off your innate sense of timing.
Dodge Ball: "If you can dodge a wrench, you can dodge a
ball"-Patches O'Houlihan. And if you can dodge a dodgeball the
way I'm going to challenge you to, you'll evade anything that's
slower than a bullet! So to start you need a partner to be a
thrower. You can switch up to make it fun & interesting for both
of you. Begin at about 10' apart and use a soft rubber or foam
ball. Start slow, then as you get better have the pitcher
increase his velocity & get closer. Here's a short list of some
variables you should use to continually make dodgeball more
challenging & fun. 1) Use multiple throwers. 2) Start with eyes
closed and have the pitcher cue you before he throws. 3) Thrower
can disguise his toss with "feints". 4) Color code balls: Red
ball = catch, blue = dodge, green = strike. These force you to
recognize as well as react.
Solo Wall Bounce: Stand in front of a wall with any kind of ball
that bounces. Throw and catch. Make this more difficult by:
increasing your velocity, standing closer to the wall,
progressing to smaller balls, switching catch/throw hands, and
starting facing away from the wall, throwing the ball over your
shoulder then turning around at the sound of it hitting the
wall. Jump USA sells a "reaction" ball that looks like an odd,
uneven bouncing ball that can go in any given direction. These
sell for about $10. Pick one up after you've mastered my
previous methods of bouncing!
Response Times Once you've learned how to appropriately
identify stimulus and speed up the recognition, or need to do
something, the next phase of training deals with programming
your nervous system with a proper response. This will just as
easily improve your overall speed. If you see things even before
they happen what good is it if your body clumsily tries to move?
You need to have a storehouse of nervous "memory" responses that
are quick, smooth, & graceful.
Balloon Kicks: This exercise is mostly a coordination builder
but it is so fun I had to throw it in. It will improve timing,
accuracy and responsiveness quickly without seeming tedious at
all. Blow up a balloon and go
into a room that has numerous
natural obstacles like chairs, stools, counters, & coffee
tables. If you're so inclined, get some cones and small objects
to clutter the floor. Now, start kicking the balloon with the
purpose of not letting it touch the floor. Kick, kick, kick! If
It drops you lose. Time your self to see how long you can last
each session.
Side Shuffles: Here one your football & basketball coaches wish
they knew. If you have access to a treadmill you will make
agility leaps & bounds. You are certainly going to look
ridiculous doing this but that's ok, my theory is the more
embarrassing your training is the better it works! Hey I was
training with jumpsoles back when they first hit the scene,
before they were the commodity everyone knows them as. Now
picture this skinny 17 year old Florida boy sprinting up and
down blacktops in Giant horseshoe like strap-ons. Yeah I got
funny looks! So will you. Anyway what you need to do is crank
that machine up to 5mph to start and gallop if you will,
sideways trying to gradually increase the speed to your limit.
Switch sides. Next slow it back down to 5mph and try
cross-stepping front & back. See what your threshold is in terms
of mph. Your objective is a slight increase each session. Final
set is backpedaling. Better start slower than the 5, this ones
harder. The treadmill is necessary because if forces a pace.
Next time some ball hog tries to take you on a dribble he'll
have another thing coming!
Visual Speed & Acuity Video Games: This is a perfect way to
enhance response action, and visual perception all while having
fun! You don't need to go out and purchase a $200 X-box, a
simple Gameboy to carry around for the next time your waiting to
renew your plates or visit the dentist s fine. Stay away from
the Mrs. Pac-man that you've mastered ages ago. Try something
new & challenging, change-up every other time you play to keep
it unpredictable! I recommend 2 days a week for 30 minutes a
little video gaming. It's training!
Peripheral Driver: Not much need to go into the importance of
side vision awareness & expansion, its usefulness carries over
to every sports activity imaginable. You need to know if a
potential defender or tackle is just out of your sight coming up
the sides of your vision. Here is a great way to develop your
P.V. while driving. Next time you're on the road try to be
consciously aware when you catch a glimpse of a vehicle in the
corner of your eye. Call out the color or make if you can.
Gradually you'll be noticing them much sooner. The real trick is
jut remembering to practice it when you get in the car so my
suggestion is to write it on the rear view with dry erase.
Eye Accommodation: Or rather the ability for you eyes to quickly
adjust from focusing on objects close to far. Rapid adjustments
in depth perception, is a skill that can be developed quickly &
easily. This will play a key role in how well you can respond.
If a fist is flying at your face you need to be able to zoom in
before you can gauge an appropriate counter move. Try these 2
simple drills once daily. Hold a pen out at arms length, now
look across the room about 20 ft away. Shift your focus from a
far object, then back to the pen several times quickly. Rest and
repeat, changing the proximity of the pen (closer to your face)
every couple of sets. This is known as shifting. The next drill
is called figure 8's. Hold your thumb up at arms length & begin
moving it in yes, figure 8's. While you're doing this also bring
your thumb closer & further from the face a well as vary the
speed at which your thumb moves every 10 seconds.
There I scratched (meowch!) the surface of what can be done to
start your transformation from slow to whoa! Let me close by
saying a lot has to do with what your tying your brain up with
at the moment. So put all those pesky thoughts away during your
next game, & just BE THERE! Absorb yourself in your tactile
senses just like a feline would!There's way more secrets i'll
reveal another time like better drills, brain sharpeners, simple
tricks to play, drills you can do while watching TV, and even
supplements that can improve your reflex speed immediately! In
the mean time give these examples a try a couple days a week &
in as little as 2 weeks you will be quite impressed with the
progress!
This is a sample of material excerpt from y best-selling
download ebook "Bionic Reflex" which more info on is available
here: http://www.bionicplyometrics.com
About the author:
None
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