for speed, I think it may help if you do lots of squats and make your quads huge. The stronger they are the faster they contract (all else being equal) which will give you the speed you need.
Of course, that will ony help with certain kicks. Point is that strength can give you speed.
but yeah, that happened to me too... kicking the heavy bag vs. kicking focus pads was a huge difference, so I'm going to train with focus pads as much as possible.


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