What does speed training mean without a frame of reference?
Imagine a bullet train that goes 200 miles per hour and ant that goes 0.03 miles an hour. Obviously the bullet train is faster, right?
Not necessarily. Take the train off track, and it will derail and cannot move at all. The snail becomes faster. Without the frame of reference of the track, speed means nothing.
In sports, an 100 meter sprinter may not be able to cut and turn as fast as a soccer player. An American football player may tackle well, but ask them to dive in an MMA match, and their head may get bashed in.
In fitness equipment, jump rope drills cannot help you deliver a fast, high side kick. And ladder drills or cone drills have nothing to do with increasing punching power.
Speed training is the track in which you wish to improve your speed. Speed training equipment build the track for you. The first element of speed training is to evaluate yours strengths and weaknesses.
A dislocated shoulder like the one during the process of healing Is restructured internally. I need to b careful with the ligaments in high-speed punching techniques. On the other hand, I have not limitations with my legs.
I am choosing my speed training protocol and my speed training equipment like rdx jump rope, I consider these step.
1- Without over complicating it, I write down what I want to accomplish by my drills. I am not going to write down something general like “faster footwork.” Instead, I write down something like, “I want to develop faster footwork and fakes to confuse the opponent in a match.” By remembering that fake is part of your winning match strategy, you practice it in your drills.
2- Resistance training is part of my speed training. This doesn't mean I want to become a power-lifter or a bodybuilder. It does mean that I recognize the limitation with shadow boxing. Again, I don’t over complicate things. A set of inexpensive rubber bands may be enough. With a bit of research and some imagination, you can attach rubber bands in ways that match exactly what part of your body and in what position must develop speed.
3- Deceleration training. The most stress is placed on your ligaments during the deceleration. Speed training includes both accelerations and deceleration techniques. Don’t focus on acceleration so much that you forget how to declare. The same ligaments that help you transfer incredibly fast contraction power of your muscle to your bones are the same ones that get stronger during deceleration or eccentric phase of the motion.
Deceleration ties into retraction. A fast punch that cannot be retracted quickly leaves you open to a counter attack including grabbing.
Expand your vision of what speed training is. Then choose the drills that help you reach your outcome.