Sifu Seronio,
Most of the drills that I am seeing are for strength. I like to work speed with my feet, so here are some things I like. First, there is low height speed and high height speed. Since I focus on street, my focus is on low height kicking. Some people think that high kicks build speed for low, I do not agree with that. In my experience, you have to train low kicks to be fast at them. Now, the drills for low kicks I like are:
1) low kick target: opponent gives you a lead leg (any stance, any way), striker must hit it with a kick at the ankle/foot. This is a free flow drill done one minute, 20 second break, then another minute, followed by switching attacker.
2) 1 min, 20 second break, 1 min low bag drill. Using a heavy bag with the bottom about 4 inches off the ground. How many kicks can you get off solid on the bag in one minute (must be below knee kicks)?
3) forward momentum drill. Opponent moves backward with single lead leg forward at instructors start signal. Attacker hits shin as many times across floor as possible before reaching opposite wall. Immediately on touching wall, opponent attacker switch... back across/switch lead...back across... switch attacker... so on. Four cycles rest 20 second minimum.
These drills can be done at half speed for lower ranks, but can be really ramped up for higher ranks.
