Excercises to increase punch strength, kick strength, and hip rotation speed?

Answer 1

For hip rotation speed one drill my students do is to stand at a forty five degree angle and pivot from one corner to the other executing punches and/or blocks. Try to maintain the integrity of the stance as you pivot and at the end as you go to the new angle. Once you can do this quickly and maintain your stance and execute good techniques while pivoting faster and with power then do doubles; pivot twice executing techniques at each angle before pivoting back to where you started from.

For punching I would try some weight lifting for developing the biceps, triceps, shoulders, and traps. These muscles are all very important for punching power.

For kicking I would do leg extensions, leg curls and seated leg presses and that will develop your upper and lower legs as well as your hips for kicking.

Answer 2

resistance training is always good. Not like lifting weights but u can get surgical tubing and tie it to something behind you to practice punches and kicks with resistance. but nothing replaces practice practice practice. I have been in martial arts for 27 years and know that both speed and endurance is developed over time and with proper training. Don't use wrist or ankle weights because this is a sure way to cause an injury and then u may never get the speed you want. A good exercise for hip rotation is to stand in a wide stance and turn left dropping the knee to the floor then raise up and tien right dropping the knee to the floor always stop just short of touching the floor. This will also build leg streanth.

Answer 3

punching and kicking
sprints
throwing a medicine ball