How can you improve the speed of leg step hitting when practicing taekwondo?

To put it simply, if you want speed, you have muscles, and if you want muscles, you have to practice. Add some weights, I suggest you don't add them first, practice more, to ensure that the position of each leg is slowly increased after a point, and after adding weights, the position can not be changed, so that you will experience it after taking the weight! Positioning is important.

Flexibility comes first, and if you are not flexible, your speed will not go up. The second is a weight-bearing kick, the weight does not have to be too large, and a variety of kicking movements are practiced in a small number of times and in more groups, 4-5 groups, 5-10 groups. After removing the weight, do a few more sets of kicks.

Supplementary exercises, weight-bearing high kicks, which are kicks and tendon stretches when you practice flexibility, are now done under weights.

Kick the sandbag with one foot without landing on the leg The speed should be fast, the strength should be ruthless, the action should be clean and neat, and pay attention to the cooperation of the hands.

The first ligament should be good, and the second should be practiced more.

The leg method seems to be an action, but in fact, it is a number of muscle groups, which are completed together under the command of the central nervous system, and there are extensor muscles, flexor muscles, synergistic muscles, etc., so your training should be as diverse as possible, and the legs should be practiced well, flexibility is a more important prerequisite, which determines the range of action of the action, and also affects the speed and accuracy. The method of practice is a variety of leg presses, leg control, and strength can be divided into; 1.Maximum strength 2

Speed Force 3Strength endurance.

What you want is speed and strength, so the number of movements is not too much, fast is the main thing, and if you don't have equipment, you should first exercise with your own body weight, which is also a prerequisite for training safety, 1 trunk; Sit-ups, push-ups, side-ups, rib leg raises.

2 lower limbs; Frog jump, one-legged jump, squat, calf raise, jump rope, sprint ,。。

3. Weight-bearing method, sand leggings, do various leg exercises.

4.Do squats with weighted sandbags or barbells, footwork, continuous bounces, and more.

Taekwondo, one of the official sports of the modern Olympic Games, is a sport that mainly uses hands and feet to fight or fight.

There are generally two ways to do this:

One is to quickly get out of the leg in one minute, and increase the number of legs in a fixed time limit to improve the speed;

One is weight training, which is to tie sandbags to the legs and hit the legs in the air to improve the speed of the legs.

In addition, since taekwondo's leg method accounts for 70% of all techniques and there are more high legs, it also needs enough flexibility to support. Taekwondo does not have a specific leg lift training, and leg lifts and kicks are performed directly through ligament training.

Do a few more math problems, exercise your brain muscles, get bored, see who kicks whom, exercise your leg muscles, and then get kicked by the person who shouts to beat you, and exercise your ability to resist hits......

Do small broken steps and high leg lift exercises, insist on doing several sets every day, slow speed is not enough thigh explosiveness!

Try to play football first, which is conducive to increasing foot strength and physical strength, as well as foot speed.

No matter what kind of boxing leg training has similarities, although I don't know taekwondo, but I know some training skills, and I will share them with you:

The speed of the leg shot alone does not actually exist, it is actually determined by other abilities (such as strength, coordination, technique and other factors plus speed quality). The increase in the speed of the leg must be combined with the increase in speed endurance.

1. Usually kick multiple times to increase the explosiveness of the legs.

2. When you usually warm up, you should not only press your legs but also kick your legs, and try to kick your legs more. The traditional routines of kicking, swinging, and closing are all very good choices.

3. Tie sandbags to the legs, practice the legs and collect the legs, do it with all your might, the action should be standard, tie the light one first, and then slowly increase it after practicing to the current level, and then slowly increase it, and to a certain extent, take off the sandbag and kick it, you will find yourself crazy.

4. Strengthen physical training. The speed is proportional to the strength, so the strength determines the speed, and there are two ways to practice lower limb strength: 1) single-leg squat:

With both hands on the back, one leg is supported, and the other leg is straightened forward, trying to go up as much as possible, without relaxing the sagging. Inhale deeply as you bend your support leg and squat, moving slowly so that your hips are completely touching your heels. Stand up quickly with explosive force and blow through your nose.

It's not easy to get up suddenly with explosive power when you first start standing up, so you can stand up slowly and stand up with the jet burst force halfway through. To maintain the balance of the body. Repeat more than 10 times, of course, the more the better, and then switch to the other leg to practice!

After the skill is deepened, you can practice with heavy objects in both hands.

2) Jumping squat: first bend the legs and squat, squat while inhaling deeply, to the buttocks * to the heels, inhale slowly and full, at this time hold the knees with both hands, and then hold the breath for a few seconds, suddenly the jet jumps up with explosive force, the hands are abducted, the lower abdomen is in front of the top, the head and feet are backwards, the higher the jump, the better, and then quickly resume the squatting posture, start to inhale, hold the breath, jump, and practice repeatedly. If you feel relaxed, you can practice with heavy loads.

This method is especially effective in enhancing the explosive power of the legs. It is an indisputable fact that some people are born with poor explosiveness!

First of all, the speed of the leg and the instability of the lower disc are two different problems.

Let's talk about the leg speed first:

The most ideal training methods for leg speed are:

Tie elastic strips or sandbags to your ankles and practice basic leg movements.

Squat, get up and kick, squat again, get up and kick ......Each set of 50 kicks in a row, kicking them as quickly as possible. Kick 3 sets with 1 minute interval between each set.

Kick the reactive target. The opponent shouted the password and suddenly fed the target, and the attacker attacked quickly.

How to stabilize the lower plate:

Leg control training, kick the leg out and hold for 1 minute. At first, you can hold on to the wall, but not in the later stage.

Jump with one leg and jump forward with only the supporting foot, without landing with the other foot, kick forward continuously, kick as many times as you can, and jump forward as many times as possible. In the later stage, you can let the opponent feed the target, continuously jump and kick the target with one leg, and the offensive leg never lands.

You lift your knees up and kick them out while you turn your hips, and you rotate your supporting feet at the same time. Practice like this more.

In the past, when leading the professional team, it was advocated to practice with rubber bands, 4 training sessions a day, and 2 hours per training. For the instability of the lower plate, practice more decomposition of horizontal kicks, and more practice the ability to control the leg of one leg. Step by step, you will be able to practice over time!

The speed of kick out in taekwondo depends on the speed of the knee raise. Just practice more knee lifts, you are unstable when you kick horizontally, there are two reasons: 1 the concentration is too poor 2 the movement is wrong.

To practice the speed of kickboxing legs, you can use resistance devices to assist in training. Practice balance and leg strength exercises. Also, the body must be relaxed when the legs are out.

If you have mastered the decomposition movement, there are no other skills, so practice more.

Here's how to do it: tie elastic strips or sandbags to your ankles and practice the basic leg technique;

Squat, get up and kick, squat again, get up and kick ......Each set of 50 kicks in a row, kicking them as quickly as possible. Kick 3 sets with 1 minute interval between each set.

Kick the reactive target. The opponent shouted the password and suddenly fed the target, and the attacker attacked quickly.

The main ways to learn Taekwondo:

1. Taekwondo pays the most attention to the leg method, so if you want to make your leg more flexible and the action more coordinated and balanced, flexibility exercises are essential, so the first step of the effective law of taekwondo is to press the leg, commonly known as tendon compression. This is to train leg flexibility. There may be some pain when pressing the legs, but the spirit of taekwondo is self-denial and patience, if you can't do this, then how can you practice taekwondo well?

2. The second thing to train is the standardization of taekwondo legs, that is, the standardization of basic legs, and the common basic leg methods include bounce kicks, horizontal kicks, downward splits, side kicks, back kicks, etc. These basic leg techniques should not focus on quantity, but on quality. It's okay to practice slowly, but you must have a sense of discipline, and it's best to practice on your own in front of a mirror.

The basic leg technique is that practice is secondary, and doing good movements is the key. Of course, the practice of the basic leg technique can be done by replicating the foot target.

3. Then it is necessary to practice the hitting speed of taekwondo legs, the so-called walking like the wind, many taekwondo athletes who have practiced for more than ten years are shadowless feet. Speed also determines strength to a certain extent. Therefore, for the speed practice of taekwondo leg method, it is a top priority.

Rapid knee raises can be used as part of the exercise, or sand leggings can be used as a supplement.