How to become a clever fighter. 10 useful exercises from a martial arts coach

You will learn how to dodge attacks and strike during.

Fedor Koltun

is a boxing, kickboxing, Thai boxing coach, a fighter of the "Our Cause" promotion

In this article, I will tell you about several exercises that will quickly contribute to the development of your dexterity, as well as exercises that I use on a regular basis.

Every athlete, and especially a fighter of any kind of martial arts, must have a lot of professional skills to achieve high sporting results. One of them is dexterity — the ability to cope with any task that requires movement. In the first block, I will talk about exercises that are more conducive to the development of dexterity of the hands and torso, reaction training and movement on the legs.

Throwing a tennis ball into the wall

Without a partner

Your task is to stand at a distance of 1.5-2 m from the wall and, alternating hands, throw the ball into the wall at the level of your head, and after the rebound catch the ball. At the same time, you can change the speed of throws to increase the difficulty level. You can also gradually add movement on your feet in all directions.

With a partner

Your task: both face the wall at different distances and at a distance of 1.5-2 m from each other. The partner behind the first one must throw the ball into the wall at the height of his partner's head or 0.5-1 m above it. After the ball bounces off the wall, the second one should immediately try to catch it.

Moving with the ball and hitting it on the floor in front of you

Without a partner

Your task: moving with a step in a circle in different directions, hit the ball on the floor in front of you, alternating hands (imagine that you are driving a basketball, hitting it on the parquet). At the same time, you can gradually hit the ball a little harder so that it flies up to the level of your head, and at the same time, imitating a blow towards the ball, try to catch it with your hand.

With a partner

Your task: moving with a side step together with your partner in the same direction in a circle, throw the ball, alternating hands, hitting it on the floor. Also, after throwing the ball, you can apply a series of 2-3 blows in the air while your partner is trying to catch the ball.

It is recommended to perform all these exercises for 2-3 minutes (no more) for maximum efficiency.

Now let's move on to exercises for the development of dexterity and strength endurance of the legs, as well as the development of coordination of their movement. You will need a coordination ladder.

Running alternately with two legs into the cages

Your task: alternating legs, run into each of the cells moving forward, helping yourself with your hands (that is, performing movements like when running). At the same time, you need to run while standing on the front of the foot so that the ankle works correctly and the load on the knees is minimal. Also, the legs should be slightly bent to perform the function of a spring.

Running into cages from the side

Your task: standing on the side of the stairs, alternately run in and out with both feet into each of the cells with forward movement. At the same time, after running with both feet into the cage, apply any two punches in the air alternately and immediately run back out.

Jumping on one leg with forward movement

Your task: jumping on one of the legs, jump and jump from cell to cell with a diagonal forward movement. At the same time, it is necessary to keep your hands near your chin or periodically throw single blows through the air with one of your hands. After passing the stairs, the leg needs to be changed. You can also do this exercise by moving backwards.

Jumping with two feet inside the cage

Your task: standing with two legs on both sides of the cage, simultaneously jump inside with them moving forward. When jumping in, pull both arms forward, and when jumping out — to the sides. You can also do this exercise by moving backwards.

Jumping in a shuttle with punches

Your task: being in a stand on the side of the stairs, perform a forward jump on two legs, jumping with the foot that stands in front into the cage. When landing, you need to strike with one of your hands. Then also jump out simultaneously on two legs backwards, returning to the starting position. When jumping into the cage, the hands should be alternated. When hitting with the far hand, the body must be twisted to transfer the weight of the body to the near leg (the far leg at the same time becomes on the toe). When hitting with the near hand, leave the body weight on the far leg.

These exercises should be done to an average degree of fatigue. Depending on the level of your physical training, the pace and duration can vary. You can also perform exercises with additional weights (for legs) and dumbbells (for hands).

It is important to understand that exercises for the development of dexterity tire quite quickly. When performing them, it is important to take rest breaks in order to fully recover. And the exercises themselves should be done when you are not too tired from the previous workout.