resourcesArticlesSPEED: HOW TO CONTRACT AND RELAX EFFICIENTLY "Overall tension and unnecessary muscular contraction act as brakes, reducing speed and dissipating energy" — Bruce Lee Of the five biomotor abilities, (speed, strength, skill, suppleness and stamina) speed is arguably king. For although it is often said that strength punishes-strength can be redirected, but there is little or no answer to superior speed. However, one of the least understood aspects of training for athletic motion is how to contract and relax efficiently in order to produce speed. I can honestly say that in 12 years of studying karate and the martial arts I did not fully understand how to contract and relax efficiently. During that time period I was not particularly renowned for my quickness and possessed only slightly above average speed. However, after training in Wing Chun Kung Fu and learning how to contract and relax efficiently through numerous drills such as repetition punching, multiple striking and Rolling Arms (Lok Sau) I now have the reputation (like many Wing Chun Kung Fu practitioners) of possessing extremely fast hands.
For a muscle to repeatedly contract efficiently, adequate time must be allowed for the relaxation phase to occur so that energy stores can be replenished. Sustained muscle contraction without relaxation results in an overall decrease in force production and is also extremely tiring. Unfortunately, too many athletes are addicted to the sensation of effort. By tensing muscles that should be relaxed they receive proprioceptive feedback (from their muscle receptors) that they are working hard, and therefore logically feel they are working optimally. However, they may be working hard but they are not working efficiently, and this false sense of strength or power is actually counterproductive to performance.
This apparent lack of effort reflects an overriding sensation of relaxation and ease of motion necessary for optimal performance. In Chinese, the ability to produce brief explosive energy is referred to as "Geng." In Western science this represents the summation of multiple motor units (which includes the nerves and the muscle fibers they innervate) all firing together for a very brief period of time. The key to the generation of speed and explosive power is to switch from a relaxed state to a fully contracted state in a fraction of a second. If you are tense prior to moving, your motion will be slow. This is because (and as the legendary Bruce Lee notes) tension and unnecessary muscular contraction act as brakes that reduce speed and waste valuable time and energy. If you are tense, in order to move quickly, you must first relax and then re-contract in order to produce motion. It is far quicker and efficient to go from a relaxed state to a fully contracted state. Once you have completed a technique it does not make sense to stay in a contracted state. This will only slow you down for your next move. Also,if you stay contracted and remain tense your opponent has the potential to use your energy to pull you on to a strike or push you around, using the stiffness in your body. Instead, you should relax and be ready to flow to your next move. However, this does not mean that you should go “limp” and completely relax after each technique — for it is important to retain the structure in your block or strike so that it does not collapse.
Learning to contract and relax efficiently (unless you are extremely gifted, and even then you will still have potential for improvement) takes many hours of repetition and training. However, by regular practice of various drills such as multiple palm strikes, the non-telegraphic strike, use of the speed ball, speed strength exercises (plyometrics) and other speed drills, you will significantly enhance your speed and ability to contract and relax explosively. Another important factor directly related to the ability to contract and relax efficiently is the importance of correct breathing. Breathing should be natural and relaxed. Any deep inhalation prior to striking signals to your opponent you are about to strike. You might as well send him a telegram (or an email) that a strike is on its way. Instead, you should train to stay relaxed and be able to hit multiple times independent of breath. Muhammad Ali used to be so relaxed that he 'chatted' to his opponents (and told them how ugly they were!) in the process of hitting them. To achieve a state of relaxation I will often ask the football players I work with to tell me about their day or sing me their favorite song as they practice hitting the bag or focus mitts. This may sound strange but you will be surprised how this forces you to stay relaxed and significantly enhances your speed. It is important to note that there will also be occasions when you need to hold your breath in order to exert extra force by using the 'valsalva' maneuver. This is particularly true during maximum force generation, for example when you are drive blocking your opponent backwards. However, when your hands and body need to move fast it is important to go from a relaxed state to a fully contracted state in a fraction of a second. |
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