In the book, The Tao of Jeet Kune Do, Bruce Lee talks about the desirable characteristics of promoting speed. These qualities include mobility; spring, resilience and elasticity; stamina; physical and mental alertness; imagination and anticipation. "Exercise which increase skill and flexibility of the both hand and footwork are indispensable building blocks for the fighter," Lee wrote. "Many fighters fail to appreciate how much true speed depends on economy of motion (good form and good coordination). Thus, constant mechanical drill is essential." And that is what you're going to get in this story. Drills, drills and more drills. In no time, your hands are going to be fast, fast, fast. But that's what you want, right? Whether you compete in no-holds-barred events, fast punches can only improve your arsenal and make you more dangerous. Where do you start? There are several drills you can do, including a variety of push-ups, bungee cord drills and reflex drills. These are nice because you don't need a lot of room, and you don't need a lot of money. All you need is a little desire. Before you begin these exercises, consult a physician. The last thing you want to do is hyperextend an elbow or damage a shoulder. And always warm up before you begin.

Push-Ups
In order to improve your hand speed, you must first develop your strength. Hand clap push-ups, knuckle push-ups, one-arm push-ups and focus mitt push-ups are a great way to develop your strength. Start with hand clap push-ups. Assume a push-up position, push yourself up, clap your hands, return to the starting position and repeat. Knuckle push-ups are next. Assume a push-up position, clench your fists, push yourself up, pause, return to the starting position and repeat. When you do the one-arm knuckle push-ups, hold one arm behind your back and spread your legs a little wider than usual for balance. You'll need a partner to do this last drill. Assume a push-up position in front of your partner, who should kneel in front of you with focus mitts on each hand. Push yourself up, throw a right punch at the focus mitt, land, push yourself up, throw a left punch at the left mitt, return to the starting position and repeat. In the beginning, do three sets of 10 reps for each type of push-up. You should eventually increase the sets and reps. For variety, do different push-ups each workout.

Paper Training
Speed is worthless of your punches aren't accurate. This drill enhances your accuracy. When you do this drill, bear in mind what Lee once said, "Let the man feel it before he sees it." What does he mean? Don't telegraph your move before striking to target. To do this drill, you'll need some rope, a piece of paper, an eye hook and some string. Attach the rope to the ceiling and tie the eye hook to the other end of the rope. Next, tie the strung to the eye hook and attach the paper to the end of the string so it hangs about head-high. Assume a fighting stance and throw punches at the paper. The idea is to barely make contact. Mix it up by throwing a variety of punches. Do this drill for five to 10 minutes.

Bungee Cord Training
Training with the bungee cord is another way to build arm strength. There are two ways to do this drill. The first requires a partner. In the first drill, assume a fighting stance and hold the handle of one end of the bungee cord while your partner stands behind you holding the other end of the cord. Throw a punch, return to the starting position and repeat. The second drill does not require a partner because you wear the bungee cord device around your shoulders. Hold each handle and throw a variety of punches. The duration, sets and reps are up to you.

Focus Mitt Training
Focus mitt training is another good method for developing your reflexes and accuracy. This drill also requires a partner. Assume a fighting stance in front of your partner, who should wear a pair of focus mitts. Your partner should hold the gloves at chest-height and pointed toward his chest. Without notice, he should turn one glove and face it toward you. If your partner holds his left hand up, strike with your left hand. If he holds up his right hand up, strike with your right hand. Do this drill by rounds.

Sparring
To complete your speed training, you should spar with a partner. Don some protective gear ad go at it.

About the author: Richard Bustillo, who owns the IMB Academy in Torrance, California, trained with Bruce Lee.
September 1998 / M. A. Training