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The secret to effective striking in the martial arts and self-defense is timing. Not just timing your attacker's moves, but timing your OWN moves.
Here's a simple drill to increase awareness of how your feet and hands work together.
There are three basic timings to throwing a punch: foot first, hand first, and foot and hand together. To increase your options as a martial artist, you should practice all three. So...
STEP 1: Get a bag or something you can hit.
STEP 2: Add a stomp to your step.
Now you can hear exactly: 1) when your fist makes impact, and 2) when your foot lands.
Practice your punch with all three timings, manipulating your hand and foot to land exactly when you want them to. Then try this with all of your hand strikes.
If you're a traditional martial artist, you can practice your kata or forms the same way. Pick a technique... pick a timing... then drill it. Try one timing then the others.
When you feel comfortable practicing individual movements, try a round of shadowboxing with each timing. Same idea with a kata. Pick a kata and practice the whole sequence foot first, then hand first, then foot and hand together.
The goal is to be able to throw techniques using any timing you want. Practicing this drill will help offer you more options and better control in a self-defense situation.
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WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a doctor before engaging in any exercise or martial arts program.