Ask Cael: How can I improve my hand speed and quickness on shots during the off-season?

Story Published Monday, June 8th, 2009

Question From Josh: How can I improve my hand speed and quickness on shots during the off-season?

Hi Josh,

Thanks for the question. The man who runs my website, Justin Basch with Basch Solutions, who does a fantastic job, got my “ask Cael” section fixed today. Since my recent job change it messed up a few technical things and I was unable to get the questions. I am set up again and will answer questions regularly.

The best way to improve speed is to throw your hands to leg as you shoot. Also work on your foot work and foot speed. Work on your penetration step to improve speed. Drive off the side of your foot. Think about getting into an explosive position similar to what you the position you get into, to start a sprint race. Stay in a good stance and cheat your head close to the leg you are going to shhot at. If your head is a long ways from the leg it will take a long time to get where you need to be to finish. Head position is key for defense and offense. Don’t overlook it’s importance.

Do shadow wrestling everyday. Keep those elbows in and work on your penetration everyday. The best thing you could do for your speed is to work on better set ups and creating better angles for your attacks. The better the angle and better the set up the higher your success rate will be. Focus on the set up and creating that strong angle. Set ups, set ups, set ups!! Get a step ahead of your opponent with your set up. Speed is one of those things that you are sort of set with genetically but you can increase it through with these suggestions. Work hard and good luck. If you aren’t super fast then you can make up for it with hustle and determination. That’s the beauty of wrestling. Make the most of what you have.

Do explosive drills. Warm up every day doing penetration shots without a partner. Throw those hands and drive off the side of your foot.

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