plz help me with my leg speed?

Question

i want to have a really fast legs in kicking the padding.....my flexibility has worsen ever since after my muscle strain injury...my speed has drop...now my coach says i'm slow...i used to be e bez athlete...i'm only 15 nw...my agility drop too....i already practice...but it is not effective...plz help me....i want to do a fast front kick in a snap way....any1???plz...i'm grateful to any1 who have a heart to help me...plz...

Answer 1

Kicking quickness comes from a combination of perfect practice and a relaxed, but not sloppy delivery.

When you train your muscles in the proper delivery of your kicks the motions are imprinted on your brain. This is referred to as "muscle memory". Once you have achieved muscle memory, you no longer need to think about the mechanics of a kick, instead you simply react. Many people do not know about this and they continue to think about all of the steps involved with the kick, which results in slowed delivery of the kick.

My suggestion is that you train your mind to think only about the result you want to achieve, namely, CONTACT. If you do this and you don't get your mind cluttered with all the thoughts of how you are going to get your kick from point "A" to point "B", you will increase your quickness dramatically.

Picture in your mind, your foot contacting the pad, then react and make it happen.

Answer 2

You must understand what Muscle in Your legs do what. On the way out You use one part, and on the way back You use another. Learn to relax the Muscle your not using, while using the other. It's the same with Hand speed, Your arm needs to be relaxed, using only the Muscle needed. If You don't relax the muscle Your not using, Your just fighting the Muscle You want to use. And then speed comes. The less resistance there is, the faster something can move.

Answer 3

Well, what really helps/helped my kicks with both speed, form, and power, was water. Go in a pool, a little bit higher than waste deep is what I used, and throw kicks underwater. The resistance will greatly help your power, speed, and retraction. Your form WILL be off because you are in water, just hold your form as much as humanly possible.

Also, outside of the pool, practice your form slowly and get it perfect each time. Then, as you get comfortable, speed it up a little at a time until you have fast kicks with perfect form. Well-placed, accurate, powerful kicks are better than fast ones.

As far as stretching goes, just stretch once or twice a day for 5-10 minutes. It will come back eventually, just don't stretch to the point where there is pain. Yoga helps me with my flexibility greatly, but simple stretches will do. I hope this helped.

Answer 4

Check out plyomyo explosive leg exercises. Things like jumping off a step 8-10 inches high and immediately jumping again as your feet touch the ground is one exercise. Jumping repetitively as high as you can for several feet and then coming back to the start point. Another exercise that is good is doing butt kicks. These kind of exercises develop your fast twitch muscles and develop your hamstring for front kicks. I usually do 3 sets of 4 exercises three times per week and they only take 20 minutes. As legs increase in strength you also have to do more stretching and make sure you drink plenty of water and also get the proper rest. Also make sure you are stretching correctly-slow static stretching for groin and hamstring muscle groups and also your lower back.