What is the best way for a female martial artist to increase speed or response time?

Answer 1

Speed- or quickness of technique- is a matter of improving several things. First, you need to develop the white "fast twitch" muscle fibers. You do this not with weights, as some people have alluded to, but with "explosive" movements. Hand/wrist weights do help some but ONLY if you are doing whatever technique as FAST as you can. It is important to note that you shouldn't do the technique to it's fullest extent- it's bad on your joints. For example, if you pack on a 3 pound wrist weight and start punching fully, your elbow is going to be VERY sore and with good reason. It's better to strap on a 1 pound weight and go as FAST as you can but avoid "locking out" on your technique- stop just short of full extension.
Muscles are only part of it though. Nerves are what carry the impulses to actually activate the technique, but they too can be trained. Your eyes have to see an opening, tell that to your brain- "hey Brain, good time for a backfist here"- your brain has to interpret that info, then send the impulse to THROW the technique back down to your hands and arms, and THEN you move. Improving the time taken for this ot happen is really ALL about practice practice practice. The more often your body does something, the more "routine" it gets. Many martial Artists will tell you that they often throw a technique without even thinking about it first. This is because that technique and the situation has happened so many times that the info necessary to make the muscles move is actually stored NOT in the brain itself but in brain cells in the SPINE! The impulse doesn't even have to GO to the brain first. For example, if something scares you, you do not need to THINK in order to jump. Your body just jumps. To improve your nerve response times, you must practice and practice with a CUE. Bruce Lee used a board with flashing lights- when a light flashed, he punched at a hole beside the light. The light was his cue to throw the technique. You do this in class every time your instructor yells a number or says "GO!" You can do it at home with a bell, or a light or just have a partner say "GO!" Whatever the cue you use, do the technique you are practicing as absolutely BLAZING fast as you can. It is importnat to remember form, but concentrate on doing it just as fast as you can. FORCE those nerve and muscle fibers to adapt to what you are making them do.
Finally, as Nick alluded to above, you have to eliminate as much useless motion as you can. In other words, if you are throwing a backfist, or any punch, make sure you are ONLY moving your arm and hand. Your head does NOT need to move, nor does your shoulder nor your foot. Move ONLY the body parts necessary to perform the technique correctly and NOTHING else. This might sound like a "DUH" statement, but if you really study yourself, you will often find that you unconsciously move other body parts. Also- RELAX! If you are all tensed up, your body has to relax first, THEN begin activating any muscles that make the move. Eliminate that, wipe out all of your telegraphing movements, and your technique will get faster.
These 3 things together will definitely speed you up.
Hope this helps...
Sensei Cox

Answer 2

Hi there

Partner work is probably best here. Make sure you partner someone you trust and start with light sparing where you aren't too bothered about making contact just avoiding. Then build up from there. I know its an old cliche but practice and hard work always pays off. The using light weights point that someone else made is also worth incorporating into your fitness training.

Oh and perform all your techniques relaxed until the final point of contact. This is easy to talk about but very difficult to achieve especially if your art is a dynamic striking art such as karate. Tense muscles dramatically slow down your reaction time. building up muscles will only increase your muscle strength and not your stamina or speed. Also try dancing classes!

Failing that you could get all the ugly blokes at the dojo to chase you round for a few hours ; ) lol

regards

Idai

Answer 3

STOP.... Don't listen to these fools. First of all Speed and response time are two different aspects. To be fast in combat situations you need to work on muscle speed which is obvious, next you need to work on reaction times and sight perception so that you can identify threats faster than others can. For simple physical speed, do plyometics and isometrics, and avoid bulking up too much muscle mass (body builders may be strong, but are very slow, not good for fighting, all the power in the world doesn't matter if you can't hit your target), also do a lot of stretching. THE OVERLOOKED PART is working on telegraphing and the interpretation of it. This is where you will seem lightning fast. (telegraphing is any action that gives away your intentions, such as "winding up" for a punch or chambering for a kick. Every strike has some "warning sign" right before it comes, some techniques are "slower" and are easier to spot than others. A correctly executed boxing jab is very fast and hard to see coming, while a roundhouse kick is slower and easier to spot, therefore easier to defend. That is what telegraphing is. Learning to limit how much you telegraph and how to pick up, interpret and react correctly to these "warning signs" is the secret to "being" faster. This subject can't be fully answered here online. There are exercises you can do to increase your visual abilties as well as learning how to identify what you opponent does before he even does it, you will appear to be "reading your opponents mind", even though you are just reading his movements. Bruce Lee was a master at this, that's why he was so fast. I highly recommend buying his books....(Bruce lee's fighting method Vol. 1-4, and Tao of Jeet Kune Do) And maybe finding a LEGITIMATE Jeet kune do school, there are A LOT of false teachings out there.

Answer 4

As said before here speed and response time are two different matters. to improve your response time or reflexes you have to work with your brain and nerve system. It is this part of your body that determines your reflexes. Try to work on relaxation in your (sparring) training by working slow at first and then speeding up. your partner will have to do the same thing. This way you can overcome the "freezing" that happens. If you work on continuous movement and overcoming the (sub) conscious fear of being hit. Hopefully this will be helpful for you.

Answer 5

Male or female, it doesn't matter on this subject.
Work a speed bag and heavy bag, notice your range and timing.practice practice practice. Move your feet while doing combos. Really work the bag and connect with your body.
Put together combos.
Jog. Stretch daily. Work on your breathing. Do push-ups, sit-ups, crunches, dips, isometric exercises.
Learn your range and timing, this is key. Spar as often as possible, and do so with different people.

Answer 6

One word: PLYOMETRICS. Look for workouts that specialize and develop fast twitch reactions in the form of plyometric drills. Incredible improvements almost immediately. Honestly. Also cutting some weight helps. And improved cardio.

Answer 7

One of the things that have been done for years to build speed is to do your routine with light weights attached to parts of your body such as wrist weights. You still must also do your practice routine without the weights because it will help you develop that quickness that your weight routine has strengthened.

Answer 8

Work the speed bag,jump rope a lot!

Answer 9

Two way, PRACTICE or watch Dragon ball Z.

Personally, I think practice is your best bet.

Answer 10

learning to sink your chi improves reflexes and speed. Also try wairing ankle , vest, and wrist weights