There are many ways to train speed and agility, with varying results and different points of action.

But if it's all about the speed and agility of the big guys, it's definitely NFL football players, and their training mode is best suited to Jackie Chan.

It can be said that it is tailor-made for Jackie Chan!

Rugby players' physical fitness, as well as muscle circumference, even if you look at all sports, are definitely at the ceiling level.

The uniqueness of the sport of rugby means that rugby players must have strong physical fitness and enough muscle dimensions to stand tall on the field.

You also have to have a super speed explosion, which is used to burst out when you get the ball.

You'll also have to have great reflexes and be able to avoid them with agility and reflexes when opponents rush over and try to knock you over.

There is strength at the same time, but also speed and agility.

That's what a rugby player is!

And this super speed explosiveness, as well as the coordination and agility of the body, is exactly what Jackie Chan needs, and it can be completely applied to their training mode.

Fortunately.

In his last life, in order to create a set of training models, Jackie Chan has studied physical training in various industries, including the training system of NFL football players.

Copying the entire set is definitely unrealistic in the steel seven companies.

There is not so much suitable equipment.

However, it should not be too much of a problem to find out a few of the most effective actions and arrange them with the existing site of the Seventh Steel Company.

Anyway, the company commander Gao Cheng had already released his words before, and Jackie Chan could toss it casually.

So after detailed recollection and sorting, Jackie Chan finally determined his own speed agility training system and named it "Chengfeng Speed Up System".

It is divided into 5 active actions and several auxiliary actions.

The first initiative is to take a crab step and run forward.

Squat down half-way, move sideways sideways like a crab for 5 meters, then sprint forward 5 meters, then move sideways to the right sideways for another 5 meters, and then sprint forward another 5 meters.

Three loops as a set, three sets at a time.

This movement allows you to practice short bursts, and it also allows you to move your body more evenly from side to side and be more agile when moving on the lower sides.

The second movement is a sideways tangential step plus a forward run.

The body is also in a semi-squat position, running 10 meters to the left sideways, sprinting forward 10 meters, then turning to the right to run 10 meters, sprinting forward 10 meters.

Three loops as a set, three sets at a time.

This movement is similar to the first movement, but the lateral crab movement has been changed to a sideways run, and the speed of the lateral burst movement is mainly exercised.

Under the continuous cycle of short-distance emergency stops and burst runs, the muscles, joints and ligaments of the body are strengthened in all directions.

It can effectively avoid high-power players, such as Xiang Jackie Chan, a strange man.

Under the sudden burst of speed, because the force of the muscle explosion is too great, the joint ligaments can't bear it, and their ligaments are broken.

The third movement is a step back and a hip run.

The action mode is similar to the previous two, except that the crab step and side run at the beginning have been changed to a quick 10-meter backward first, and then a big stride run.

This movement focuses on the various muscle groups and joints that are required to retreat.

Whether it is in martial arts or CQB tactics, it is common to retreat quickly when encountering danger, and it is essential to practice backward speed.

There are a lot of real cases of falling to the ground due to backward mistakes in various actual battles, resulting in danger.

Again, three cycles in one group, three sets at a time.

The fourth movement is a Z-diagonal run.

Just like his name, run 10 meters to the left diagonally at 45 degrees, then run to the right at 45 degrees, and then run to the left.

It is also about muscle groups and ligaments and joints, but from a different angle.

Change direction 6 times as a group, and practice 3 sets at a time.

The 5th move is a crab step plus a backward diagonal run.

Move 5 meters to the left with a crab step, then go back 5 meters diagonally, then move 5 meters to the right with a crab step, and then go back 5 meters diagonally.

This movement is more difficult than the previous one, and it tests the coordination of the body more.

The speed of a person's movement is on the legs.

Especially during high-speed burst sprints, the ankle joint of the foot is the most susceptible to injury, and basketball players always tear the ligaments in the foot, which is also the reason.

Playing basketball has a lot of rapid explosive changes, and ligaments are really unbearable.

Jackie Chan's set of five active exercises that do not require any equipment and equipment, as long as there is a venue, just perfectly exercises all the ligaments and muscle groups of the legs.

At the same time, he also did a full range of training for the coordination of the movement of the legs.

Let Jackie Chan have a "steel ligament"!

Combined with sprint walking, jumping, single-leg jumping, 212 rhythmic running, two-legged cycling jogging, horizontal jumping, two-legged triple jumping, etc., a total of more than a dozen auxiliary movements are matched.

It has become Jackie Chan's fastest and most powerful trump card killer for himself.

After this......

The soldiers of the Seventh Company of Steel were on the playground, not only could they see Jackie Chan, a strange man, carrying more than 1,000 pounds of barbells all over the playground.

You can also see Jackie Chan, a Roshan of more than 200 pounds, jumping left and right on the playground like a monkey.

This big brown bear is as agile as a cheetah, and it looks big, stupid and stupid, but it is extremely flexible, and the visual impact is simply explosive.

The new and old soldiers looked at it again and again, and they couldn't believe it.

Even Chang Gaocheng is a little blindsided, and it is difficult to accept this weird painting style.

If it weren't 100% sure that it was Jackie Chan, and 100% sure that the weight was nearly 240 pounds, Gao Cheng would have thought that it was a thin man wearing a muscle suit.

And at the same time shocked that Jackie Chan can be so fast and move so agilely.

Some people tried to opt in.

Jackie Chan's strange movements can make him, a big man of more than 200 pounds, so agile, if he has to replace them with thin people, then won't he fly?

With such a curiosity mentality, more and more people joined in.

Even Gao Cheng was moved!

simply changed the original regular physical training such as push-ups and frog jumps to a speed-up system, so that the whole company joined in.

And let Jackie Chan be the instructor of the whole company, guiding everyone to train throughout the year.

A recruit who still had the rank of private actually became an instructor for a bunch of non-commissioned officers and veterans, and took them for training in a grand manner.

I have to say.

It's a rare spectacle!

And Gao Cheng's inadvertent move made the Seventh Steel Company complete an overall sublimation.

In a follow-up performance, the soldiers of the Seventh Company of Steel were dexterous like monkeys, moving around in various ways, which really opened the eyes of the leaders who came to observe.