Agility is the hability to change the position of your body. It requires a combinaison of balance, coordination, reflex and strength. You can see it as time response.
Precision is an important element when we talk about agility. It means accuracy and generally is used in the sense of exactness in th the projection of a force. Precision is made up of controlled body movements. These movements should eventually be executed with a minimum amount of strength and exertion, while still achieving the desired result. Both beginner and experienced fighter should put a considerable amount of practice and training in precision. A mirror is a good help by providing a constant check on posture, hand position and technical movements.
Do not skip your footwork drills because mobility play a big part of the game.
“The essence of fighting is the art of moving.” Bruce Lee
Endurance describes the adaptation of the body at the level of motor basic functions, energy transformation, substrate supply and also of mental stability. It can also be characterised as metabolism, breathing and cardiovascular behaviour. Basic endurance is devoloped using different trainings.
Endurance training must have three key qualities: Duration, Velocity and resistance components.
Coordination is one of the most important thing to study in the world of sports and athletics. It is the quality wich enables the individual to integrate all the powers and capacities of his whole organism into an effective doing of an act. Before the movements, muscular tension on both side of the joints changes to be moved. The effectiveness of this “teamwork” is one of the factors wich determine limits of speed, endurance, power, agility and surely a lot of other things in all athletic performances.
The well-coordinated fighter does everything smoothly and gracefully. Muscles have no power to guide themselves, they depends on how the nervous system guides them. When a movement is well-executed, it means that the nervous system has been trained to the point where it sends impulses to certain muscles, causing these muscles to contract at the good fraction of a second.
Training “coordination” is purely a matter of forming proper connections in the nervous system throught practice. Each performance of an act strengthens the connections involved and makes the next performance easier. Do not practice skilled movements when you are tired. You will be doing wrong movements and your progress will step back.
“Static flexibility is the range of possible movement around a joint and it’s surrounding muscles and tissues during a passive movement” ( a partner, gravity or other muscles than the ones crossing the joint provide the force needed to create the movement). Static flexibility is occasionally referred to as passive flexibility.
SAFL = Static Active Flexibility
The ability to assume and maintain extented positions using only the tension of the agonists while the antagonists are being stretched.
DMO = Dynamic Mobility/Flexibility
Dynamic Flexibility refers to the available range of motion during active movements and therefore requires voluntary muscular actions from muscles crossing that joint. Dynamic Flexibility is occasionally referred to as Active Flexibility.
STFL = Strength Flexibility
Strength flexibility is the ability to exert force with the antagonists at the range of motion of a movement, in order to control the movement and return to the start position.
Balance is achieved through correct body alignment. Without balance (at all times), you can never be effective. Every part of your body is important to create and maintain a balanced position. The secret of a proper balance is a proper stance and postural habits. You should seek good balance in motion and in stillness.
The fighter’s center of gravity changes constantly, varying with his own actions and those of his opponent. We should control the balance at all times so that we can not lose control in the middle of an action (missing blow).