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Elite-Fighters Speed Drills

The Elite-Fighters System of Martial Arts has developed the following speed drills to enhance your skills. Practice these drills about three times per week, alternating off days. The drills listed here are designed to enhance the fastest hard strike and leg strike. Stay consistent in you training, keep a log and you will succeed.

Speed Drill #1 - Backfist (back knuckle)

Procedure (images will be added soon):

1. Standing in a Fighting Stance,
2. Strike forward with a back knuckle strike, aiming outward directly from your leading shoulder. The alignment should be the final position as if you are throwing a frisbee.
3. After your arm reaches full extension, quickly retract your arm to starting position.
4. Repeat as many strike as possible within a 30 second time period.

   Each strike counts as a hit. Strikes that do not return to the ready position are not counted.
   
   Common Errors:

   • Do not leave the elbow pointed outward, or to turn the body inward toward the target. Be sure to strike outward to the final position that extends sideways from your lead shoulder.
   • Do not try to add too much power to this drill. This is a speed drill. Adding muscular power slows down your strike. Backfists and jabs get their power from speed.

Purpose of this Drill: To make develop your fastest hand strike as fast as possible with good form. The Backfist strike uses the same arm mechanics as a boxers jab, therefore, this drill can be performed with a jab. However, backfist strikes are faster.

Tips: Use a target to strike during this drill.

Scoring:

Elite-Fighters Speed Drill #1 Grading Scale
Number of Strikes	Grade	Score Added to Physical Readiness Category
150+	Elite	1.5
120-149	Expert	1.25
90-119	Proficient	1.00
70-89	Competent	0.75
50-69	Advanced Beginner	0.50
0-49	Novice	0.25

 

Speed Drill #2 - Wheel Kick (Roundhouse)

Procedure (images will be added soon):

1. Standing shoulder width sideways to a wall,,
2. Kick outward toward the center of the room with your leading roundhouse kick, at least at waist level,
3. Retract your kick to touch down at the starting position,
4. Repeat as many strike as possible within a 30 second time period.

Each competed kick counts as a strike.

Common Errors:

• Do not leave your knee in the cocked position. Be sure to bring your foot back to the ground before kicking again,
• Do not lean over with your head below your standing shoulder level. Keep your body as erect as possible,
• Do not use your arm to help left your leg.

Purpose of Drill - To develop faster kicks by depleting the glycogen level within the affected muscles. Regularly training speed drill changes the physical, and chemical makeup of the muscular system.

Tips:

• Use a target to strike during this drill.
• Be sure to stretch prior to Drill.
• Let your foot bounce off of the ground, rather than settling weight onto it.

Scoring:

Elite-Fighters Speed Drill #2 Grading Scale
Number of Strikes	Grade	Score Added to Physical Readiness Category
75+	Elite	1.5
60-74	Expert	1.25
45-59	Proficient	1.00
25-44	Competent	0.75
15-24	Advanced Beginner	0.50
0-14	Novice	0.25

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