by Sang H. Kim | Ultimate Fitness Through Martial Arts

To develop overall speed, there are several sequential steps in training:

• Basic conditioning
• Explosive power development
• Skill refinement
• Skill loading
• Full speed training

Basic condition, including flexibility, strength and agility training, is a prerequisite for speed training. The completion of basic conditioning is signaled by a level of fitness that allows the athlete to begin the more intensive exercises that develop explosive power. Once the target muscles start to develop, begin working on skill refinement. Each skill should be examined to eliminate unnecessary movements and increase biomechanical efficiency.

With highly refined movements and strong muscles, you can begin adding speed to each movement. Start skill loading gradually and observe your body's reaction. If you can add speed and still maintain semi-refined movements, continue to increase your intensity. Eventually you will reach the final stage of speed training in which you can execute skillful movements at high speed.