Expert: Alan Kahn - 2/17/2006

Question
Hello Alan

I have been involved in kickboxing for about 9 months and my trainers keep telling me that I need to relax between and during techniques (both offensive and defensive). Apparently, I am quite wooden am particularly tense around my shoulders which slows my punching speed. I am tense during pad work and sparring.
The problem is, no one seems to be able to tell me how to relax. I feel like I am doing what comes naturally but to an observer I appear tense. Can you give me some tips please on how I can become more relaxed in both boxing and kicking as people keep telling me to relax but I don't know how!!!

Answer
HI Phil,

Actually, I'm not sure I can tell you how to relax either. It's like that butterfly your chasing. the more you chase it, the more excited it gets, the more it flies, the faster it goes - the more you chase it. Relaxing is not "adding" anything to what you are doing. It is reducing everything that is not needed. to relax before going to sleep, you dont' "think more relaxing thoughts". You want to think less. Removing activity or tension seems to allow relaxation "to happen". If you try to make it so, you almost guarantee you won't be successful.

Try this: choose a technique (or two, three technique combo..) Get in your stance. Any stance. now relax. Let your whole body go as limp as you can. Clear your mind, breath deep and slow. DO NOT ANTICIPATE the coming move (no mind, remember??). Deep slow breaths. Slow in (inhale), Slow out. (exhale)  

Now, after the third or fourth very slow deep breath, as you begin to exhale - FIRE!. ( do this on the exhale, as you would kia or exhale hard on a power technique anyway... it is the natural starting point). You want to go from "lack" of tension, to "full tension" as quickly as possible. From maximum slow, to maximum speed as quickly as possible. then back to relax phase. Removing the muscle tension and anticipation allows your mind and body to "just react" as you have trained. Try this with individual punches, then individual kicks. then combinations.

Then add this: Relax as mentioned, do a two or three, step combination, go immediately to the relax phase, then fire a combo, then relax... etc. up and down the floor. moving from NO tension (relax) to full tension (fire techniques). No stiffness or anticipation in between. When this feels comfortable, maybe have a timer, buzzer or a friend tell you when to "fire".  You remove tension, relax, breath deep... and the friend (buzzer etc.) tells you when to move. You will not know when it is coming. You don't care. Your job is to remove tension - he tells you when to "move". then relax as quickly as possible afterward.  

Also, consider Tai Chi. They move Very relaxed and very slow. Extrememly difficult to stay this focused, this relaxed, move this slowly and stay balanced. It is a killer work out, and I believe really increases your relaxation phase. Like a limp bullwhip, they can go from dead relaxation to full speed technique execution quicker than any martial artists I have seen. Calmness, reduced muscular tension seems to allow the nerves and muscles to fire immediately, rather than fight through pre-loaded tension.

On the speed bag, I find I go faster if I try TO REMOVE unneeded tension, moving only what is needed, and NOT tensing my whole body as I punch. Adding more force to my movements only creates tension in unwanted areas - which slows me down.  

Anyway, I hope you can understand this explanation and this exercise or relaxation drills will help you.  Otherwise, try training to Yanni's favorite hits or meditation music. That might help you remove muscular tension, rather than add it.  

hope this helps, and thanks for your question.

sincerely,

Alan Kahn
author: The Speed Bag Bible
http://www.putfile.com/speedbag