how can i improve my agility, speed, reflexes and reaction time?

Question

what exercises will help me improve this to become a better martial artist?

Answer 1

Thank you for asking such a good question. I live in Hawaii and I train at BJ Penn's MMA academy here in Hilo. Over here they do a lot of cardio trainning with light weights. We have a certain training called "Fight Gone Bad". It is a circuit training where you do a certain exercise for a minute and then switch to another. You continue this for 5 minutes then rest for one minute. To start off with it's good to do 2 rounds and then 3 rounds after your stamina builds. When there is a tournament or fight coming up we usually do this 2-3 times a week. Make sure not to do this everyday as overtraining can take away from the benefits of this routine. It gives you the kind of explosive energy when you need it the most, hence the name "Fight Gone Bad". The usual exercises are a 20" box jump, medicine ball squats, row machine set to 10(max), sprawls, light weights(20-35lbs)shoulder presses and upright rows(make sure to keep a good posture, knees slightly bent, and bouncing on the balls of your feet). Make sure you do the one with the weights and choose from the other 3 options. The idea is to do as many reps per exercise in the minute and try to increase that number. I also find it beneficial to run sprints once a week. I was instructed to run 100 yards and jog back, then 75, 50, 25 ,10, and then jump knees to your chest 10 yards forward, backward and sideways both ways(left and right). This is all in addition to your regular training. My personal feelings are that is not good to run with weights for 2 reasons. One is that is causes unecessary impact on your knees(similar to running downhill). Two is that your joints become accustomed to a slower movement(similar to bodybuilding lifting heavy weights). This type of training will increase speed, agility, and endurance that is beneficial to fighting. Bj uses a lot of exercises from www.crossfit.com . Good luck in your training and I wish you the best results. Aloha

Answer 2

Exercises To Improve Reflexes

Answer 3

Practice, practice, practice.

using a heavy bag and working on the proper technique are all you really need.

reaction time and reflexes are the same, and will get better through sparring, but you can also use a heavy bag and shadow boxing (or in the case of Martial Arts, shadow kickboxing, lol)

another thing you could do is get adjustable weights to strap around your ankles and wrists and practice your punches and kicks with added resistance, and (if your instructor allows you to) wear the wrist and ankle weights while you spar in class, you will be slowed by the added weight, but it will force you to be more aware of proper technique as well as give you resistance while sparring.

by doing this at a weight that gives you just enough resistance to make you work harder to maintain your proper form of the kick or punch, and then adding a little more weight once you're used to the current weight; you can be faster and more focused on your timing when you work on your techniques without the weights (ie in class).

Answer 4

1

Answer 5

Yoga.
I know a few martial artists who took up Yoga for that purpose and swear by it.

Answer 6

Ask all people you know to feel free to throw random things at you at anytime. Imagine having to dodge flying toaster, pencils, shoes, cat, etc.. few time every hours. You surely will get better at it.

Answer 7

Find a radioactive spider to bite you on your hand, and make yourself a little blue and red spandex suit.

Answer 8

sorry i dont know the answer but i like the question cus i was gonna ask the same as well.

Answer 9

train harder and more often.