For this exercise you will going to need a tennis ball that will be (in one way or another) hanging from the ceiling, and a B.O.B. punching bag or a heavy bag. If you don't own a BOB or a heavy bag, you can still perform the movement patterns and train your striking as if it was shadow boxing.
The main idea behind this exercise is not to train yourself to avoid specific punches, that is to react to incoming strikes, but rather to move off the line of the attack as a preemptive habit, becoming a difficult target to hit at the first place, as well as to develop the ability to strike from any mechanically functional stance and posture, and finally to combine offense and defense almost at the same time. So it's not about good reflexes but about constant movement and angling, and coordination between head, upper body, hips, feet and hands. Nevertheless it does improve one's reaction to aggressive activity and builds efficient automatic response patterns.
Start at slow speed and at first focus on movement and rhythm, then add simple strikes off your movement and flow. Don't worry about power and speed, they are not among the goals of this exercise. Learn to move off the center line (or side step), change levels, and control the distance, getting in and out as required. Use every weapon and tool you have, punches, slaps, elbows, hammerfists, kicks, knees, headbutts, and even add some clinch and takedown positioning to the mix. Try to land a strike each and every time you move, or at least follow every evasive action with a barrage of strikes. Don't compromise your functional stance and posture, always maintain good power generation and never stay still for more than a split second. Do this twice a week for 15-20 minutes each time and you'll definitely see much difference in your fighting skill and performance.
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Solo training with the tennis ball 2 (striking) self defense flashlight | |
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| Sports | Upload TimePublished on 8 Jan 2017 |
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