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.2003 85 www.FightingShape.comStriking For Power And Speed1.Situate yourself next to something stationary, such as a chair, or use aspotter2.Use a spotting device such as a chair to aid your balance3.Kneel on the ball, knees shoulder width apart4.Attempt to remain on the ball for several seconds, hands free5.The better your core balance, the easier it will be to get and stay onthe ball6.After you have worked at this for some time, you can exercise fromthis advanced position, such as bicep curls or the military press, butonly when you have mastered kneeling on the ball.© Joe Driscoll Enterprises, Inc.2003 86 www.FightingShape.comStriking For Power And SpeedThis is one of the best exercises that can be done for the overall balance ofthe body.In addition, when you become accomplished at it, you can do thepunching drills while kneeling on the ball as opposed to front foot on thefloor.With time, you can eventually do some light shadow boxing or bagwork while kneeling on the ball.© Joe Driscoll Enterprises, Inc.2003 87 www.FightingShape.comStriking For Power And Speed© Joe Driscoll Enterprises, Inc.2003 88 www.FightingShape.comStriking For Power And Speed8.The HorizontalElbow© Joe Driscoll Enterprises, Inc.2003 89 www.FightingShape.comStriking For Power And SpeedIt makes total sense to move on the horizontal elbow after the chapter onhands.As you will see, this elbow strike is merely a short stubby version ofa punch.As with all techniques, balance is a main key, and very underrated.Positioning and coordination of your spine is can never be underestimated.Elbow techniques are sometimes referred to as  in-fighting techniques, dueto this being a close range technique.While throwing the elbow, the samepower sources of punches and the diagonal kick are in play.When throwing this technique, the hand of the striking elbow should befolded downward, as in the following picture:This will accomplish 2 things:1.On some people, this will accentuate the sharpness of the elbow.© Joe Driscoll Enterprises, Inc.2003 90 www.FightingShape.comStriking For Power And Speed2.This will aid in a full rotational follow thru, if you had on a boxingglove, you wouldn t want your chest and glove to make contact.Drill OneLet s drill this technique with the very basics:1.Take your address position2.Ready your left hand in your guard position to protect the left side ofyour head3.Fold your right wrist downward4.Put your elbow in the horizontal position© Joe Driscoll Enterprises, Inc.2003 91 www.FightingShape.comStriking For Power And Speed5.Start to march6.Start forward momentum by taking a slight step forward with your leftfoot7.In slow-motion, throw the right horizontal elbow across your body,face highUse the following drill until you have satisfied the basic coordination for thistechnique.Don t rush it, unless the very basics are learned first, thetechnique is doomed from the start.After you have gone through enough© Joe Driscoll Enterprises, Inc.2003 92 www.FightingShape.comStriking For Power And Speedrepetitive motions, you are now ready to move onto the drills to reallytighten this technique, and give it  lights-out power.Drill TwoRight knee on stability ball, left foot on ground, heavy bag optional.With your right knee on the ball, and your left foot on the ground as in thefollowing picture, place most of your weight on the supporting foot on theground.With improvement, more weight can be placed on the knee on thestability ball.1.Standing adjacent to a heavy bag2.Put most of your weight on the front foot3.Place your right knee on a stability ball4.With your left arm in a good guard position5.Throw the right elbow6.Repeat© Joe Driscoll Enterprises, Inc.2003 93 www.FightingShape.comStriking For Power And SpeedDrill ThreeThis is extremely challenging.This is a much harder position because yourweight will be ending up on the ball after the strike.Don t rush into thisparticular drill, you should be very accomplished on the ball before eventrying it.Use a spotter to assist.1.Left knee on stability ball, right foot on ground, no heavy bag.2.With your forward knee on the ball3 [ Pobierz caÅ‚ość w formacie PDF ]