How to build foot speed for martial arts?
479269
DO NOT USE ANKLE WEIGHTS!! I stress this because it well cause your knee to seperate from itself when you kick. \nNot even when you get advanced... Who ever is doing that will regret it... \nIf you want faster foot speed, Stretch, do your horse stance, and practice moving kick drills.\nPractice running step techniques.. they will help you build speed and power... the enemy will crumble when you are able to stride at full force then jump the enemy wont expect you to cover distance with full extension ... most people dont practice at maximum extension.. Its surprising..\nNothing makes perfect like doing the Kick itself...\nIts just a matter of doing it 1000 times before your even ready to half way use it in combat.. Horse stance...\nThats what I recommend... It improves power like nothing else in this world.. not running.. not weights... \nJust do the kick.. standing and running, and horse stance...\nnow .. there are lots of variations in running and standing.. my advice... practice all angles till you cant stand it... \nHit me up if you want more..
420299
According to the topic guidelines, you are talking about soccer.  If so, depending on the area involved, I would say that dribbling in circles--inside of the foot, then outside of the foot--change feet, go the other way.  Then work up to doing it with your eyes closed.(Good basketball players don't look at their hands).\nJuggling-keep the ball close to you, no more than 2 ft in the air 10 to 20 times each foot, and each thigh, then the head.  This improves your touch, and helps you when you progress to more difficult skills,  such as taking a ball on the fly, touching it to your feet, lifting it over an opponent, and changing direction immediately , even before it reaches the ground.\nIf you ever saw the movie "the karate kid", you know what "wax on, wax off" means.  Work the small fundamentals until they are second nature, and the difficult skills are easier to master.\nOther moves to practice are step-overs, with a change of direction, roll-overs(where you roll the ball left or right with either foot by passing the foot over the top of the ball) with a change of direction, and pull-backs, where you move the ball forward, then pull it back by putting your foot on the top of the ball and pulling it back, followed by a quick change of direction.\nThere are lots of instructional materials out there, and a good skills coach is always a good source, but my experience\nleads me to say: learn 3 good moves--perfect them--and use them to the best of your ability.  Add others AFTER you have these down perfectly.Good luck.
3075
Quickest to learn for Self Defense – Judo\n\nIn 6 weeks to 6 months you can learn to defend yourself. Highly recommended for females. The bigger your opponent is - the harder they fall. After two / three years of Karate you're still a danger to yourself, it’s not easy to fight with your feet.\n\nBest for sports education – Judo and Tae Kwon Do\n\nYou are likely to find Judo and Tae Kwon Do offered in College and of course they are Olympic sports. \n\nIn general Korean Karate is 60/40  - feet / hands and Japanese Karate is 40/60  - feet / hands. A young man already taught boxing would find Japanese Karate easier to learn for this reason. \n\nThere are many soft styles of Martial Arts (i.e. Aikido) that are effective but by design take a very long time to master. \n\nThere is no “Best” style. The individual athlete is more important than the style. \n\nWhat to avoid – \nAmerican created Martial Arts, often with a Kung Fu type name. Such as  - Jim’s Kung Fu and Karate’.  (There is authentic Kung Fu, but Americans often plagiarize the name).\n\nGood Luck and Have Fun!
942267
leg press, squats, and speed training\n50 yard sprints, walk 50 yards and sprint again.\nrunning up hills, preferably grassy hills -sprints on the beach, and more leg press and squats-jump rope, lots of side to side training.
808058
You can't learn from Yahoo Answers how to do kicks correctly. You got to go out and find a good school and have a instructor teach you.  Get a clue killer.
428147
There are special shoes, with a raised platform on the toe area, that can help. They basically just keep your heels off the ground, so you have to walk around on the balls of your feet. If you can't afford them, find something about 2 inches thick, a little bigger around than your fist. Duct tape it to the bottom of your shoe, so that it is on the front part, making it so your heels will be off the ground. Walk around in these for about 6 weeks and your jump will increase dramatically.
487154
Be consistant--train almost every day to gain your base. To get faster do hill repeats and speed training ie: intervals, tempo runs, fartleks, etc.
454575
Walking and leg kicks and leg lifts will work for you in about 30 days. Walk up inclines and on the grass not the sidewalk or road, do leg kicks by putting one hand against the wall and lift your leg up knee first then straighten out the leg, do this forward then side ways. When you walk take long heel to toe strides to make sure the lower trunk is getting the work out. Bicycling is also great for this area. Tie kwon doe is also super for leg and trunk toning.
257031
In training, try adding weights to your body when u run, ie. buy weight wrist and wrap around ur 4 limbs. Also, dun wear "aero dynamics" clothings when training. Try to achieve 12.2secs under these additional load and resistance.
1137017
Get some jump soles man, that increased my vertical drastically, not only that it made my first step off the dribble a lot quicker too.   Give that a try, they come with a great workout sheet thatll get you jumping higher in no time.  Good luck man
1135366
Use explosive moves to work out your calves, stong bursts of energy and weights.  Your coach should have something to do this with.  At our school we used to have a glorified set of rubber bands that anchored you to the ground, providing resistance and thus strengthening your legs.
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
321344
hello..\nif u use a step on the stairs put the front of your feet on the edge and go up and down ...for different difficulties go really slowly for the strength...then you can move on to doing in on one leg..this exercises also raises the arches of your feet which make s you faster at running...this exercise is mainly used by dancers :P\nraises are really good and you can vary them by doing them quickly and lots of slowly...then again move on to doing them on one leg..skipping is a good way of building all leg muscles...squats improve you quads...\nif you visit www.dance.net and then click on advice the strenghtening they have exercises for strenghtening evry muscle in th body..\nsearch on the internet for strenghtening for teens and there should be a site which i don't remeber name which includes pictures aswell\nbreathing during exercise is really important as it brings all the oxygen around your body..\nremember to strectch before and after exercises..\nxx
344723
well, i'd the same problem before. my freestyle was slower than alot of my teammates. well, the best thing to do is to work on you legs and your kick. well, the dryland thing is to use the leg press which you will find alot of football players use cuz it makes your leg stronger. then, you need to work in your kick. the best way is a kick board. grab one and start kicking for about 20/25 100 yards a day, or as much as you can, if you can only do 1000 yards this will be fine. after a while, you will notice that your kicks r stronger and that you r moving faster in the water. then, you start working in both you kick and arms. well, take a long fast strong pulls with your arm and never stop kicking. also, stretch your arm all the way in front of you and pull all the way down till your arm is fully stretched then get it out and keep going. make sure your kick is going fast. then see the difference. you will be really faster. it worked for me, i hope it will work for you.
201567
The key is to keep a long and constant stride.  To get to that point you should run a lot of hills.  This will get your knees to rise higher.  Another important part to improving is to get your wind.  When you breath in a rhythm that is comfortable to you, the air keeps the body energized.  You should time an inhale after three to seven short exhales.  This activity should take place on every step.  The last part to practice is that sprint to the finish.  Only you will know where that starts.  When you pass the finish line, you should have nothing left in your  tank.  You coach should be able to assist you after that.  Some runners like to start the sprint going into the last turn, some are comfortable in sprinting the last 200, and others even start after the second to last turn.  that final kick  is what makes the most difference.  However, you must be able to keep up with everyone up to that point.\n\nIf you work on leg strength and your breathing, your times should improve quickly.
657588
Back in the day, i bought this program on how to reach a vertical leap of 12-48 inches higher..guaranteed. Here's what the first week looked like in the program.\n\nJump as fast as you can..basically bouncing on ur toes for 1 minute straight.\n\nJump as hard as you can..and as high as you can 20 times.\n\nDo lunges 30 reps\n\nThen on the 8th week, it looked like this..bounce on ur toes for 10 minutes straight as fast as you can\n\nJump as hard as you can 200times! 40 reps in sets of 5.\n\n300 Lunges..10 sets of 30.\n\nI made it up to the 8th week! But the program was 12weeks.\n\nI did add a foot and a half to my vertical leap. Before I could grab the middle of the net..now i can dunk! n im only 5'10.\n\nDo lots of Jumping excercises..power excercises..such as powerful jumping like i explained. n increase every week or two. ur muscles get used to that, and it teaches ur muscles what muscles to use for when you want to jump high.\n\nIt worked for me, just do lots of Jumping excercises. The power will come from your thighs/hamstring/butt/and calves.
1003286
Make sure you plant your non kicking foot next to the ball, then follow through with your kicking foot by using the top of your foot to kick with. If you have never kicked this way it will seem awkward at first. Further, leg presses will help immensely. I recommend heavy weights and 5-8 reps, for 5 sets, resting 60 seconds between reps.