Technique Drills
Technique drills are simply those drills designed to improve your ability to execute proper technique and form. They can be done either standing or while on the ground. Keep in mind that technique drills pertain to the physical mechanics of how you perform a punch or a kick. Training at a slower pace is a great way to practice Krav Maga movement during the beginning period of your training. This enables you to recognize when and where you may be losing a part of the technique. Slowing down allows you to feel your own mistakes, which you can then correct throughout your performance. Movement drills can be as simple or as complicated as you would like or need them to be for your level of training.
Repetition is another way to enhance your Krav Maga movements. Repeating a technique creates a motor pattern in you body that makes it easier to perform that action again. When you practice something over and over again with improper technique, you are accentuating improper technique. It's key to practice repetition of movements with proper alignment in order to avoid injures and to move efficiently and effectively every time you do the technique. Remember, a solid foundation will support a bigger building. Your fundamentals are your foundation. Practice them well and practice them regularly.
The Alternating Straight Punch Drill
Stand in a Neutral Stance with your feet a little wider than shoulder width apart. (Chapter 13, page 146)
Even though you are not in your regular Fighting Stance, you will still begin by throwing (at a slow pace) alternating Straight Punches. (Chapter 13, page 149)
Concentrate first on rotating your shoulder girdle while keeping your elbows down and in toward your ribs. Breath at a continuous and even pace.
Once you feel you are able to do that without much conscious thought, concentrate on using your legs and lower body to rotate your pelvis and shift your hips forward with each punch. The more ability you have to use your feet to generate force from the ground up, the stronger and more solid the delivery of your punch will be.
Feel your weight shift from one leg to the other.
Make sure you make adjustments as needed during moments when you feel unstable or off balance.
Continue to check that the position and posture of your body are correct. Reminder: The punches move out and back. The shoulders and hips are rotating. The legs are being utilized and are transferring weight forward into each punch. Stay loose and relaxed. With practice it should begin to feel effortless.
Once you've got this routine down, change from Straight Punches to Hook Punches, then proceed to Upppercut Punches. (Chapter 13, pages 149–155)
Do either 2–10 punches of each type, or repeat different punches for about 30 seconds at a time. (Remember, this is a drill to practice technique. How many repetitions you perform is not the goal.)
An advanced version of this alternating punch drill is to throw two alternating (switching from one hand to the other) Straight Punches followed by two alternating Hook Punches and finishing the combo with two alternating Uppercut Punches. Continue this cycle without pausing for a total of thirty seconds, then progress to sixty seconds and so on. To increase the intensity of this drill, at the end of each cycle, add an exercise such as dropping into a pushup position and completing a set of 5-10 pushups, then get up quickly and repeat the cycle of punches again.
Build up your level of speed only as long as you can maintain quality in your techniques and posture. Slow training is very valuable in preparing your body to work, especially when you use it as a warm-up. Training slowly is also excellent for mastering proper balance and footwork. Mistakes are hard to spot when you are executing at full speed. Whenever you slow your movements down, however, all your weaknesses and bad habits will be made far more apparent, allowing you a chance to rectify them.
When increasing speed, be careful not to lose control of your techniques. Speed must be coupled with control in order to be effective. An out-of-control technique will be less effective, no matter how fast it is executed.
The Advancing Straight Punch Drill
This drill is used to pratice the timing of moving forward and punching simultaneously. As you push off the back foot the front foot moves you forward. When the front foot lands on the floor the punch should be extended all the way out. Recoil the hand and bring the back foot into a Fighting Stance to finish. Continue this exercise moving forward in repetition.
ADVANCING STRAIGHT PUNCH #1
ADVANCING STRAIGHT PUNCH #2
ADVANCING STRAIGHT PUNCH #3
The Advancing Left-Right Combo Drill
This drill combines a left-right combination of Straight Punches and advancing forward with the body into one attack. The idea is that you are able to burst in and close the distance between you and your opponent while delivering punches at the same time.
Find an open space where you can walk about 10 paces.
Begin in your Fighting Stance with your left foot forward and go through the following steps as you say to yourself what you are doing along the way. (Chapter 13, page 146)
As your left hand begins to travel forward to deliver the punch, the left foot moves forward. At the same time the right leg and foot will push off the ground to move the entire body forward in space.
Your punch will be fully extended (as if you are making contact at that point) while the front foot lands on the ground. The left punch and the left foot land simultaneously.
As you begin to recoil your first punch, your rear foot presses into the ground to rotate your back hip forward as you send your rear-hand Straight Punch.
As your second punch recoils, check your stance, weight, and balance before doing it again. Both feet should be on the ground when any punch is extended all the way out.
Be sure your hips are driving your weight forward and your shoulder girdle rotates with each punch.
Once you are comfortable with the pattern and the timing of this movement, try keeping your feet as close to the ground as possible. You should glide along the floor rather than jump into your punches. You can then begin to burst forward and explode into you punches.
As a beginner, you should practice this drill a few times every day, if possible, for at least a few minutes at a time and with enough intensity to muster a sweat. Start with just an advancing jab, then follow up this combination with other combatives as you become more comfortable with it.
Even though you see words such as “explode” and “burst,” it is important for you to remember to stay in total control of your body movements by keeping yourself at a low-speed pace. Imagine the speed and try to create the sensation of power with your mental intensity. The whole point of slow training is for you to build a strong foundation of Krav Maga fundamentals (a balanced stance, effective use of movement, and clean striking techniques). This foundation requires balance, motor skills, and effortless, automatic execution.
