How to train to increase the agility speed and damage of leg and foot kicks?

Here are a few simple ways to do this: You can start by not lifting weights, and then slowly tie sandbags or heavier ones to your calves. Sit in a chair and try to straighten your calves and try to stay at a 90-degree angle to your upper body.

Straightening the calf is to inhale and exhale when it is lowered. It's simple but it works, but it's also very effective, and you can also lift your heels, stand on your toes, lift your heels, and lift your body upwards. It can be done on a team of stations.

A common method used by Mr. Olympia to strengthen the calf muscles. There are also frog jumps, jumping ropes (preferably with your feet, as this is the time when the calf muscles work the most) can all strengthen your legs.

Ball games increase the flexibility of the legs and feet.

Jumping rope, tap dancing, Latin dancing can all reach your goal.

Of course, it's the foot movement, and the best thing is to play football.

You're talking about high-sided legs.

- What you do now is press the legs, press the legs first. Only when the legs can be kicked up can they send and receive freely. Without basic skills, when kicking people, the legs can't go up, and there is no talk of speed.

Speed is guaranteed by basic skills. This is like planting a tree, the pit is dug shallowly, and when the wind blows, the tree falls. Only the depth of the pit can ensure the survival rate of the tree.

Do more single-leg squats to enhance the explosiveness of the leg muscles, which can slightly increase the speed of the legs.

It's just to press the legs, and when it's done, go and kick the sandbag.

It is not recommended to kick the head, just sweep the knees and calves. The center of gravity is stable, hidden, fast, and there will be no accidents. The basic workouts are jumping rope with your feet and kicking a punching bag.

It is mainly to practice leg pressing, kicking, leg lifting, leg splitting, and leg control. The main exercises that require high flexibility are: soft exercise (acrobatic jiu and tongzigong), yoga, floor exercise, rhythmic gymnastics, synchronized swimming, etc.

Leg pulling exercises physical toughness, a seemingly simple action, can have a great effect on maintaining the flexibility of the body. Introducing an easy-to-learn and easy-to-practice movement to stretch the lower limbs:

Step 1: Stand facing the wall, half an arm's length away from the wall. Slowly transfer your weight to your right foot, bend your left knee back, and grab your left foot with your left hand, keeping your heel as close to your hip as possible. Hold your right hand against the wall and inhale at shoulder level.

Step 2: Exhale, continue to hold your left foot, and stretch your body so that your hips and shoulders are reversed. Concentrate and feel the deep stretch on the front of your left thigh. Hold this position, take 3 deep breaths 6 times, then repeat on the other leg.

An asana that improves leg flexibility and enhances leg elasticity, let's learn together.

The main training frog jumps, squats, jumps, high leg lifts, and presses the ligaments of the legs every day, and the ligaments must be pressed every day. It's okay to keep kicking every day.

Upper limbs: pull-ups 3 groups of 8, each group rests for 1 minute;

3 sets of 10 push-ups, each group rests for 30s to 1min, the movement is standard, and the body is straight.

Legs: 3 sets of 15 squats, legs to shoulder width, upper body straight, stop at the lowest point for 2s.

Squat 2 sets of 10, stand upright, legs shoulder-width apart, slowly squat down, to the lowest point, and jump up.

Frog jump 20m in a group, a total of 4 groups.

Abdomen: 2 sets of 20 sit-ups.

Horizontal or longitudinal high-frequency rope ladder speed exercises, each set of movements is repeated 6 times, requiring exhaustion, and resting for 1 to 2 minutes between each movement.

The outer instep touches the ball quickly and frequently, and in each set of breaks, you can add ball control exercises on the inside of the foot, the outside of the foot, the ball of the foot, etc.

3.Endurance Training:

First of all, you need to have an idea of your fitness status, if you are not in good condition or just start training, it is best to start with aerobic endurance training and start exercising to improve your cardiorespiratory capacity.

Aerobic endurance training:

Middle-distance running: just start the 5 400m exercise, gradually increase the speed of each lap, keep running at a constant speed for each lap, relax the body, take three steps and one exhale, three steps and one inhale; After a period of practice, gradually increase the number of laps and the speed of the lift, keeping the average lap speed at around 2 minutes. After that, I will train in sets of 5 laps for three sets with 3-minute intervals between each set.

Anaerobic Endurance Training: After warming up, after a few laps of jogging at a constant pace, start training.

Switchback run: There are two kinds of switchback: 5-10m, 15 to 25m, after completing a switchback, rest for 30s, 5 times each. Once done, take a restorative deep breath and shake, pat, and massage your legs.

Variable speed running training: Sprint at full speed on a straight track, jog at a low speed when cornering, continue to sprint on a straight line, take a break after completing a lap, and run as many laps as you can. If you find it boring, try running with the ball at different speeds.

If conditions permit, you can do hill sprints and mountain runs, which can get further exercise.

Squat up and down 200 times a day to practice leg explosiveness and strength, insist on doing push-ups, 30 per group, 3 assists each time. Physical strength is the most difficult and hardest, insist on running 3000 meters every day, and in terms of speed, your explosive power has been trained, and the speed will naturally go up.

I remember when I was in junior high school, strength training was to tie sandbags or lead blocks to my calves and run stairs every day