Ring movement and agility can be improved with plyometric training. Plyometric exercises develop your ability to resist the ground reaction forces that you generate when you step and push-off the floor. Every time the foot is lifted and placed back on the floor the muscles and tendons crossing the ankle and the knee joints stretch before they shorten as you push off the floor to move. The faster you are able to transition from muscle lengthening to muscle shortening the faster you will be able to move in the direction you intend. This muscle-tendon lengthening and shortening mechanism is termed the stretch shortening cycle (SSC). Plyometric exercises such as jumping and bounding drills will improve your ability to resist high ground reaction forces and to use the energy generated to move effectively.
5 major factors that affect punching force and why
- Power of leg drive – ground reaction forces are transmitted through the body by pushing against the ground
- Stiffness quality of the trunk musculature – A fast rotation of the torso during striking enables the storage and release of strain energy
- Dynamic stability and leg rigidity – the transmission of ground reaction forces to the striking limb is dependent a solid well balanced stance
- Velocity of limb movement – striking power is equal to force times velocity of the limb
- Limb rigidity upon impact – the striking limb must resist the impact force