help with knees-power and speed

[Rayfield]

My JKD class incorporates a good bit of MT. We practice knees in various situation not to mention a cardio work out that involves lots of knees. To be blunt about it, I feel slow and weak when kneeing. What exerices and/or drills can I do to improve speed and power. I have a 100lb heavy bag in my building and use it 3-4 times a week. Kneeing the bag seems ackward to me though. Any weight lifting I can do to get faster stronger knees or maybe a different kind of bag designed for kneeing? Something I can do by myself, I drive a good ways to train so when im at home its just me. Much thanks for any response.

Rayfield

[Maxx]

I can certainly understand what you're feeling. When I first learned how to knee properly, it felt very awkward to me, but the best way to overcome that is practice along with the proper understanding of how to throw the knee properly.

The standard thrusting knee combines two body mechanics. The lifting of the knee and pointing it towards its target and the thrust of the hip. The actual hip thrust is what makes the knee so powerful and gives it a very deceptive range. Just try standing in front of the heavy bag lift your rear leg and point your knee at the target while thrusting your hip forward. If will almost feel as though you are leaning away. Let the knee hit and then return to its starting position on the ground behind you. Do not grab the bag and attempt to knee it at first. Simply perform the exercise ballistically. If you practice this and experiment you're knees will soon develop a great deal of devastating power and range.

[DJColdfusion]

Check out Greg Nelson's tape on the Muay Thai clinch. There's tons of stuff in there on knees:
http://www.mmaacombatzone.com/

Its the best resource for knees on the planet!