When it comes to enhancing your speed I think hand targets are the ideal training tool. They are lightweight and easy to transport due to their size. I like the double clapper version because they give you audible feedback and let you know if your striking with power. In these drills I will explain a one target drill and the others will require two hand targets.
The initial drill I prefer involves using an individual target and picking one technique. What you do is have one individual hold the target and the other person would be the striker. In this drill you will work the fast twitch muscles by seeing how often you can hit the target in half a minute. Perform the left side, then the right, after which switch holders. I suggest you do no less than 3 rounds each and build up to one minute rounds with 3 sets each.
The following drill requires two hand targets held together. By simply holding the targets side by side you create more resistance for the striker. With this drill we work the slow twitch muscles by doing exactly the same technique 20-50 times consecutively, one following the other. In this drill we are focusing on power without any break. Once again, do the left, then the right, after which switch partners.
On this next drill we are going to use two hand targets, one in each hand. The striker will choose one technique to perform twice or a combination with two techniques. For example, lets say your doing the roundhouse kick, you can do left, right, and then back up and repeat. Each time you complete a combination, that is one count and I suggest you do 10 each side and then swap holders.
These drills are quite obvious theoretically but you will certainly get a great workout once you perform all three of them in a single session. The more focus you’ve got and vigor you devote to each technique, the more improvements you will observe. Start off slow and work up to higher speeds and much more power. Good luck with these drills and remember to train hard!
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