Hand Speed Exercises for Martial Arts

Hand speed is a cornerstone of many martial arts.

One of the things that is instantly noticeable while watching a martial artist is speed. Training to make your hands move faster is a cornerstone of many disciplines such as kung fu and Kenpo karate. To dramatically increase your hand speed, perform drills and exercises designed to teach your nervous system to coordinate movements at faster speeds.

Resistance Band Punching

Adding resistance to your punches will help develop the muscles necessary to execute these moves. It also will create more speed when the resistance is removed. Anchor a resistance band or have a partner hold it, then wrap the other end around your hand or wrist. Throw punches as fast as you can while maintaining strict form. Perform this drill on both sides. Follow up by throwing the same punching combinations with no resistance.

Drop Push Ups

Building overall power is important for increasing hand speed. Drop push-ups will increase the power of your upper body and help with speed. To execute, get down to your knees with your arms at your sides at a 90 degree angle. Your fingers will point to the ceiling. Drop your body forward into the push up position. Don't allow your arms to bend too much when you hit the floor. Push yourself back to the starting position. Repeat as many times as you can.

Table Tennis

Table tennis is the national sport of China. If you've ever seen their national team members in action, you will understand why this is a wonderful method for increasing hand speed. Start off slowly and concentrate on returning the ball each time. Use both your forehand and backhand as well as alternate hands. Gradually try to increase your speed. If you don't have a partner, you can lift the other end of the table and play against the wall.

Speed Bag

The speed bag typically is associated with boxing, but there is no reason it can't be used to increase hand speed in martial artists as well. Keep your hands up and use both the front of your knuckles and side of your hands to strike. You will know if you are on the right track. If you hit the bag improperly it won't bounce back for you to hit again.

References

• BodyBuilding.com: Absolute Speed and Power Training for Martial Arts
• "Black Belt" magazine: Speed Punching