DEVELOPING SPEED IN SHOTOKAN - PT. 1

Speed in Shotokan is developed through training methods like hitting with intent, proper body mechanics, relaxation, and drills focused on explosive power, while also using physical conditioning such as plyometrics and weight training. To improve hand and foot speed, use resistance bands, focus on the "knee drop" for lower body movements, and train with increasing speed and precision in your techniques.

Techniques and training principles

      1.) Hit with intent: Focus on hitting with power and purpose, not just going through the motions.

      2.) Relaxation and power: Stay relaxed until the point of impact, then explosively concentrate all your body's power into the technique. 

      3.) "Knee drop": Instead of pushing off your back leg, drop into your stance by bending your knee and hip to move faster, especially for stepping back or side-stepping.  

      4.) Slow and fast training: Practice techniques slowly and with precision to build a strong foundation, then gradually increase the speed. 

      5.) Use resistance: Use resistance bands on your ankles or hands to build strength and speed.  

      6.) Breathing: Proper breathing techniques are crucial for generating power and for maintaining speed.

Physical conditioning   

1.) Plyometrics: Perform exercises like plyometric push-ups and box jumps to improve explosive power. 

2.) Weight training: Incorporate weight training to build the explosive strength needed for powerful movements. 

3.) Cardio and flexibility: Improve your stamina with cardiovascular exercises like swimming, and increase your flexibility with stretching to allow for deeper stances and movements.

Drills

      1.)  Resistance band drills: Attach bands to your hands or feet while practicing to create resistance.

      2.) Speed bag: Use a speed bag to develop hand speed and coordination.

      3.) Lower body drills: Practice the "knee drop" drill by dropping in place or turning 90° or 180°.

      4.) Kata speed drills: Perform sequences in your kata at different speeds, from fluid to rapid.