As a boxer, learning how to increase punching speed and power is an absolute must. Doing so can help make your strikes more effective whether you’re working out on a punching bag, shadowboxing, or sparring.
Fortunately, there are a number of exercises to increase punching speed. Many of these exercises require little to no equipment, and can be done from the comfort of your own home. Once you have a background in boxing form and proper punching technique, you can get started.
Here are some tips and exercises to increase punching speed:
3 Tips To Increase Punching Speed
While there are numerous specific exercises that can help a fighter develop punching speed, there are a few general training tips as well that can help:
1. Use Hand Weights
An effective training technique for improving punching speed is to start using hand weights when shadowboxing. Hand weights can be anything from velcro wrist weights to holding a light dumbbell (around 2-5 pounds) when you punch.
2. Use Focus Mitts
If you have a friend or family member willing to help, start focus mitt training. When doing mitt work, one partner dictates the punches that the other partner will throw by holding hand mitts in a certain position. Start by having your partner call out combinations to you, but eventually work your way up to not needing verbal cues to recognize the strikes.
3. Start With Technique
Another great tip for increasing punching speed is to focus on your technique. Make sure your elbows don’t flare out on jabs or crosses, and keep your punches tight to the body. Snap your punches back to a guard position with every strike. Improving your speed starts with refining your technique.
Exercises To Increase Punching Speed
Focus mainly on bodyweight exercises that train key muscle groups. When learning how to increase punching speed without a heavy bag, bodyweight training and punching speed drills are some of the best strategies.
Exercise 1: Pull-ups and Chin-ups
- Using a pull-up bar, lift your body until your chin is at the height of the bar
- Slowly release until your elbows are fully extended
Pull-up Hand Grip
- Keep your hands about shoulder width apart on the bar
- Ensure your palms are facing away from you
- Keep your wrists as straight as possible
Chin-up Hand Grip
- Keep your hands about shoulder width apart on the bar
- Unlike a pull-up, make sure your palms are facing towards you and wrapped around the back of the bar
- Keep your wrists as straight as possible
For an added workout, hold your body at the top of the pull-up or chin-up for 10-15 seconds before slowly lowering yourself. Place your hands at about double shoulder width apart on the bar for pull-ups to perform a wide-grip variant that will push your back muscles even more.
Exercise 2: Push-up Variants
While the chest is important for developing punching power, your arms are key to punching speed. Push-up exercises can work both your arms and your chest. Since speed is the name of the game, explosive push-ups are an important exercise variant to focus on–specifically, clapping push-ups:
- Drop down into a push-up position with your hands shoulder-width apart
- Lower yourself into a push-up and, once at the bottom of your movement, push yourself back up quickly
- Keep your feet planted to the ground, but as you explode upward, lift your arms up clap before landing back down in a standard push-up position
- Repeat for 10-15 reps and 2 more sets
Exercise 3: Classic Shadowboxing
While the previous two exercises focused on muscle-building, shadowboxing is an active way to learn how to punch faster. Rather than focusing on power, focus purely on your speed with shadowboxing.
When working on a punching bag, practicing power strikes and combinations can help build strength. However, there is no resistance when shadowboxing, so training speed combinations can be more effective than power combos.
The following boxing punch combinations can be effective for increasing your punching speed:
- Jab – Jab – Cross
- Jab – Cross – Lead Hook
- Jab – Jab – Jab – Lead Hook – Cross
The above three sample combinations are particularly effective when shadowboxing because they emphasize speed strikes, rather than power. The cross is certainly a powerful strike, but mixing it in with the jab helps you to train your speed.
When learning how to punch faster, boxers need to start slow and focus on key combinations that use quick strikes. Mixing the above combos in with power combos can give a boxer an effective arsenal in a sparring match.
What Is The Best Way To Increase Punching Speed?
The best way to increase your punching speed is to train the specific muscles involved with the “snap” of a punch through bodyweight exercises, as well as using speed-focused shadowboxing combinations.
Practice these strategies and you’ll be punching faster in no time. For more boxing tips to enhance your training visit FightCamp , the best at-home boxing experience, featuring all the equipment you need as well as workouts and training videos for all levels.
A lot of the greatest boxers in the history of the sport were able to attain success because they had fast hands; thus it is obvious that training your hand speed in boxing is vital for success.
Having fast hands means your fists reach the target quicker and more explosively. Getting there first is important in the grand scheme of offense and defense. You can shock your opponents and land clean combinations because of your faster hands. So developing your hand speed should become a big part of your training.
Having faster hands often also means you have more power. The hardest punchers in boxing history, like Manny Pacquiao and Mike Tyson, all had incredible speed to go along with their fistic dynamite.
The next time you’re training in the boxing gym, make it a point to develop your hand speed. We’ve come up with a few exercises that directly enhance hand speed. Give them a try and see how fast you can get.
Today, Evolve Daily shares five workouts you can do to improve your hand speed in boxing.
1) Fast push-ups
One of the secrets to getting fast hands is to perform fast push-up. This can train your muscles to fire faster and increase your muscle response. Of course, faster muscle response means better speed and faster punches.
Performing push-ups is a great way to train all the muscles involved in the science of throwing punches. Fast push-ups train the pectoral and shoulder muscles to fire quickly and repeatedly, which gives you better punching speed.
Obviously, never sacrifice speed for form. So even if you’re doing fast push-ups, make sure you get the most out of each rep by maintaining optimal form. Once you get the hang of it, it becomes easier to train, and you will definitely notice the speed boost in your combinations.
2) Jumping rope
Another great workout, and one that is used in boxing quite a lot, is jumping rope. Like the push-up, jumping rope helps develop the muscle group responsible for fast and powerful punches, particularly the fast-twitch muscle fibers in your upper back and shoulders.
When you are in rhythm, try increasing the speed of which you jump rope. This is important because it trains all the necessary muscles to act and react faster than normal. To gain speed, you have to utilize speed. Aside from being a great way to develop your speed, jumping rope also improves your endurance.
Jumping rope is a skill that is trained and learned, so don’t get discouraged if you aren’t that good at it when you first start. With constant practice, consistency, and focus, you’ll develop this skill and improve your punching speed in no time.
3) Core stimulation
Another way to improve your hand speed is to ensure you have enough fuel in your gas tank to be able to fire off rapid punches in succession, and even more importantly, maintain the speed and activity as bouts go on.
The “gas tank” we are referring to is, of course, your core. Good power and energy in boxing is directly tied to having a strong and developed core. Strengthen your core muscles, and you extend your fuel reserves.
Regular core workouts promote good blood circulation and oxygen delivery to your muscles. This is crucial in your overall fitness, and especially in boxing, where there’s constant movement across the upper torso.
Perform sit-ups, crunches, obliques, and leg raises to strengthen your core. Breathing exercises also help condition your body to expend energy wisely and more efficiently. Working your core will make you fast beyond your expectation.
4) Weighted shadowboxing
Shadowboxing is one of the most important workouts in boxing, not only because it accustoms you to the movement of combat, but also because it helps condition your body in the proper boxing techniques.
One way to enhance your shadowboxing workouts, however, is to pick up a light weight to add resistance to your movements. A light weight can be around 1-3 kg, depending on your fitness level. Start off at a lower weight.
The idea is to perform your shadowboxing drills with each weight in hand, increasing the degree of difficulty and stimulating the muscles involved in punching to greater effect. Shadowboxing with weights is an amazing workout in and of itself, and you’ll quickly start to see the benefits.
Try to punch with speed and power with every rep. Practice your full arsenal of punches — your jabs, straights, hooks, and uppercuts — all with weights. Do this for a couple of rounds, and then drop the weights and shadowbox as per normal.
5) Speed bag drills
Last but not least, work the speed bag. The speed bag is your friend.
The speed bag is an amazing workout in boxing and one that explicitly works your hands and trains your hand speed.
It may take some practice, but once you get the hang of punching the speed bag, you’ll be hooked. After getting the rhythm and pacing down, try to punch the speed bag as fast as you can with each cycle. The faster you can go, the faster your hands become.
In boxing, speed kills. And the speed bag is an important tool in improving your hand speed.
Speed bag workouts also improve your hand-eye coordination, rhythm, and timing, and punch accuracy. It’s one of the best workouts to improve your overall boxing skill.
I have received many questions on how to improve your speed in boxing. Here are three easy ways:
1. Proper Technique
2. Think about going fast
More than having high power or many knock-outs (KOs), you need to execute proper techniques. If your techniques are not proper, it is going to slow the whole process. Common mistake is to pull back and load your punch before releasing it. To work on this, release all punches that will be thrown from your chin with elbows tucked close to your body. This way, speed on the punches will improve.
THINK ABOUT SPEED
Keep telling yourself you want to go fast, punch fast, hit fast, without compromising your techniques. IT STILL COMES DOWN TO THE FIRST POINT. There is no point in throwing fast punches if you are going to be sloppy. Think of it like training with weights. When you train with weights daily, you’ll improve your strength. And with time, you will be able to lift heavier weights.
So, constantly think about speed when you do your training. Be it shadowing, pad work, bags, buddy-drills or even sparring. It is about being conscious on what you do and intensively working on it.
One way to increase your speed, is to pick up a light weight to add resistance to your punches. It can be around 1 to 3kg, depending on your fitness level. The idea is to throw punches with weights in each hand, increasing the difficulty and stimulating the muscles involved. Weighted punches are a great way to improve speed and you’ll definitely start to see improvements.
Try the various punches (jabs, straights, hooks, and uppercuts) with speed and power with every rep. Complete a couple of rounds, drop the weights and shadowbox as per usual.
• Speed Bag Drills
Speed bag is another way to work your hands and improve speed. It might take some practice, but once you get the hang of it, trust me you’ll be addicted. After getting the rhythm and pace, try to punch the speed bag as fast as you can. These drills improve your hand-eye coordination, momentum, timing and punch accuracy. It is honestly one of the best ways to improve your speed.
Jumping rope helps to develop the muscle group for fast punches, particularly the fast-twitch muscle fiber in your upper back and shoulders. Try gradually increasing the speed when you jump. It is important because it trains all the necessary muscles to work faster than normal. To gain speed, you have to think of speed. Jumping rope also improves overall endurance. It is a skill that requires practice, so don’t get discouraged if you do not get the hang of it right away. With constant practice you will be able to improve your speed and develop this skill.
These are the ways which helped me and I hope it helps you too. Stay tuned for more blogs. Also, don’t forget to subscribe to our YouTube channel. CHEERS!
If you’re a boxer, one of the things you’re constantly trying to improve is your punching speed. There are a number of efficient workouts that may help you improve your punching speed, but first you must understand punching in general, good boxing technique, and the muscles you utilize when hitting.
What muscles get you to punch quicker?
Understanding the muscles that go into a punch is a crucial part of learning how to maximize punching speed. Punching is about more than simply arm strength. Your entire body, from your feet to your knuckles, will be used in a proper punch.
While all muscles are necessary for a punch, concentrating on just a few might help you learn to punch quicker. Here’s a short rundown:
Legs & Chest
A big chunk of the force in a punch comes from your legs and chest. Rotational speed generates the majority of this power, which may be increased by strengthening the legs and chest. Increased rotational speed will also enhance the speed of your blows.
While your arms do not provide the majority of the force in a punch, they are responsible for the strike’s “snap.” To improve this snap, work on forearm and wrist strength, as well as your biceps and triceps.
Overall punch speed is mostly determined by your back muscles. When you return to your guard after a punch, your back muscles kick in to regulate how fast your attack is delivered. This return movement will be aided by strengthening your back muscles.
You may improve the rotational speed of your punch by strengthening your abdominal muscles with core exercises.
We know the muscles that get you to punch quicker but how should we increase our punching speed? Let’s take a look at these 5 techniques to get us to punch faster.
Shadowboxing is a technique to throw punches in the air. It aids neuromuscular coordination by helping your nervous system to transmit quicker impulses to your arms. Work on the left jab, right cross, left hook, overhand right, left uppercut, and right uppercut, among other punches. Continue with combinations like a left jab followed by a left hook, or a left uppercut, right uppercut, and right cross combination. Concentrate on each punch’s technique and speed.
Speed bag workouts
Speed bag training improves hand-eye coordination and muscle endurance in the shoulders and arms while increasing punching speed. With the bag hanging around the height of your mouth, throw quick, compact blows. Keep the bag bouncing back and forth in a rhythmic motion. As your coordination improves, increase your punching pace.
Concentrate on strengthening your breathing technique while you punch, with a special focus on breathing quicker. It will hold you back if you tense up and hold your breath when punching. You should breathe in and out in time with your blows, and maintain your shoulders open and relaxed while punching.
Breathing keeps your blood oxygenated, which keeps your mind alert and your muscles energized, it also strengthens your core, giving your punch more power.
Explosive or Plyo pushups
Explosive of Plyo pushups can help you develop strength in your chest, shoulders, and triceps, the primary upper-body muscles involved in punching. Plyo pushups are similar to ordinary pushups, except instead of keeping a constant tempo, you drop down to the floor at a consistent speed and then explode up off the floor.
You should be able to lift your upper body off the ground with enough force. When you land, your hands are ready to move into the next rep right away. Add a clap while your upper body is off the floor as you progress. Three to five sets of five to ten repetitions are recommended.
Interval training on the heavy bag is one of the most effective ways to increase endurance. It will imitate the beginning and end of a boxing round. Interval training also produces faster and stronger results. Set your timer or interval clock for three three-minute rounds with a one-minute break in between. Stand on opposing sides of a bag with a partner. One person holds the bag while the other punches constantly for 15-20 seconds. Switch at every interval.
Continue in this manner until the round is completed. Don’t sweat it if you don’t get the 15-20 seconds exactly right. Stop when you think you’ve made it to the end of the time limit and take the bag from your partner.
Your back and arm muscles will over time acquire the stamina to punch quickly over the duration of a complete fight.
If you’re looking for boxing gloves, bags or even focus mitts to add to those partner drills. Browse, here.
Boxing is a demanding sport indeed. Fitness is the key to be successful in this gruelling sport. And once you are fully fit, your skill level will automatically go up.
All the good boxers focus on the speed of their punches. The hand speed should be so quick that the opponent finds no time to react.
Good hand speed surely makes you superior to your rival in the boxing ring. A lot of pundits believe that the hand speed is a natural gift. It is a gift to some extent, but one can nevertheless enhance this skill with hard work and dedication.
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First of all, strengthen your arms by wrists. For this, start boxing with a heavy bag. Hang a very heavy bag, so there is no big swinging rhythm. Begin punching the bag with full speed after standing about an arm’s length.
Keep punching the bag until you feel exhausted. You may find this activity a bit tough in the beginning, but with time you will adjust to the routine. After practising straight punches, try different combinations.
After finishing with the heavy bag punching, perform rope jumping. This exercise will help you strengthen the muscles used for the quick punching. You can add variations by doing sprinting exercises in the 30-second break during the rope jumping.
Using focus mitts with a training partner is another important step. You can try 4-5 different combinations of punches at a normal speed before doing the same combinations at a quicker pace. This will help you determine your improvement.
You are also required to use hand weights during the practice sessions. If you make even only a little improvement with weights during the shadowboxing routine, you will actually be able to pump up your pace significantly once the weights are removed. It is also very useful for strengthening upper back and shoulders.
Practise boxing with a double-end bag. This method of training will surely help you improve your hand-eye coordination as well as hand-speed.
Using a speed bag is another fine technique. Since a speedy bag gives you no time to react, you will automatically be able to increase your punch speed.
After finishing with the punches, you are supposed to work on your reflexes. Consult your trainer to do different reflex exercises. The main objective is to make yourself capable of moving immediately from a relaxed position to a fighting stance.
You must have seen how fast Muhammad Ali threw or Manny Pacquiao throws a punch. You need power and strength in boxing but the role of speed in this sport is in whole another level. You might think that the lighting speedy punches of the boxers are god gifted. But let me assure you that god did not give away the gift of speedy punches to Muhammad Ali, Thomas Hearns, Ray Leonard, Mike Tyson, Roy Jones, Floyd Mayweather, Manny Pacquiao and many other boxers. All of them have earned this through hard training and exercises. So, if you want to build up your speed and want to see your name in the list of the fastest boxers, then you should start working right now. So, here is your guide on how to punch faster and harder.
If you want to increase your hand speed for boxing then there is no short cut. You must start from the very base. There are two types of exercises for increasing hand speed in boxing.
Through doing some boxing exercises you can gain speed. These exercises are solely done through boxing.
This is one of the most loose and relaxed techniques available. You can try out different combos with different jabs, uppercuts and hooks. You practice them over and over again. With enough practice these combos will be like muscle memory and these will be automatic. You can also try out light weights to assist you. But this weight adding method is not supported by many professionals. The reason behind this is weights give an unnatural weight to your hands and shoulders.
Heavy Bag- Fast Punching
Fast punching means you are delivering more punches in a limited amount of time. This drains your energy. Once your arms and shoulders become tired of fast punching, even your till now slow-moving opponent can dodge the punches. So, we must keep an eye out for endurance.
You can try out 2 sets (Inside & Outside) with regular breaks to increase your endurance. For this you can seek help form a partner. One boxer holds the bag while the other one punches rapidly for 15-20 seconds. Switch positions afterwards. Continue doing this until the point when the 3-minute round is finished and after that enjoy your 1-minute break. 2 to 3 rounds of this is an extraordinary method to complete off heavy bag workouts.
Forced Speed Training
The speedbag and double-end bag are incredible gear for building speed. Besides enhancing your accuracy, timing, reflex, and coordination, they are incredible for “forced hand speed” works out. Punching quick is very simple in case you’re just punching when you feel like it. Sadly, this is never the situation in actual fights. Inside the ring, you’re continually being FORCED to punch notwithstanding when you would prefer not to. Since you’re tossing these punches as an anger response without thinking properly, these “forced punches” tire you out quicker. So back to the speedbag and double-end bag, they force you to punch notwithstanding when you don’t feel like it. Regardless of how tired you will be, you HAVE to toss punches at the pack.
The Speed Bag: this instrument teaches you to keep your hand up constantly. Also, the speed bag will improve you hand to eye coordination. Once these are improved you will be more capable of hitting moving targets. This training also will build your strength and endurance in the hands and shoulders. Lastly, it will help you to enhance your timing, rhythm and reflexes. As a result, you will gain automatic movement or faster reaction.
Double End Bag: This exercise and the speed bag exercise improves the same abilities. But this exercise will enhance your reflexes even greatly. The double end bag is very quick and erratic. So, if you want to avoid being hit or if you want to hit the bag you have to gain great reflexes. Thus, your hand speed will increase.
RESISTANCE & PLYOMETRIC EXERCISES
Another way to build up speed is through the usage of resistances. But you also need to build up muscles if you want to actually deal damage to your opponents.
Arm lengths are different for every person. So, you have to find your perfect position. Remember this is for gaining speeds in punches. So, you need to do quick pushups.
Extended Pushups: Here the goal is to work out your triceps. So, you have to do pushups that don’t go all the way down (Preferably 1/3 rd of the way). Do around 10 sets with 10-15 repetitions in each. Remember to go down fast and come up fast. And take the pause at the top.
Medicine Ball Pushups: Keep a medicine ball just at the center of your body. Place two hands on the ball. Now do the pushups. Try to do 3 sets of 15 repetitions. You can see YouTube videos to understand better.
Clapping Pushups: This plyometric exercise helps with your triceps. Complete 3 sets of 15 pushups as fast as possible. Also, take as little time as possible while going up.
This is another way of speeding up your hands. The idea is to resist your hands with something while training so that during real fights you feel light. Swimming is a great resistance training. Other than that, some of the popular resistance training are below:
Resistance Bands: wear these bands around your body. Resistance bands don’t weight your hands down. These pull you against your punches. So, your speed and explosive power increase. You can shadow box with them. Or you can fix these in a place and train different combos.
Isometric Training: This is also a type of resistance training. In this type of training you have to use force without moving your body. Now, go to a wall and pose in a punching position. Do not actually punch the wall. Just push against the wall in that punching position. Do this for 15 to 20 seconds. Do 3 sets. Once done, try out different punching positions.
Isometric trainings store power in muscles. And just like rubber bands, muscles provide great explosive energy once released. If you’re more involved onto various sports activities that is the best way to stay fit and build resistance power. You can check sportsgeeky.com to get more ideas on different sports activities to develop your stamina.
If your mind doesn’t work fast then your body won’t move first. So, keep calm and relaxed. Don’t focus on every punch you deliver. Try to focus on the bigger picture. Think about what combos will do what. Also, in what situation you need to use what.
Try out the above-mentioned techniques and in no time, you’ll gain hand speed. Also, do not try to do all of these in a day. You might injure yourself. Try to make routine with different practices in different days. But keep on training. Happy Boxing.
I t is a fact that some people naturally possess greater punch speed than others. For example, boxers like Sugar Ray Leonard, Roy Jones Jr and Floyd Mayweather are known for their natural hand speed, whilst boxers like Marvin Hagler, Julio Cesar Chavez and Roberto Duran are not particularly considered as blindingly fast punchers.
Now, as I’ve said before on this blog I’m not a physiologist and therefore can’t really begin to talk with any authority about fast twitch muscle fibre, genetic pre-disposition etc etc. However, what I can say with certainty is that both as a boxer and as a coach, I have witnessed (both in myself and others) a significant improvement in punch speed as a direct result of some simple measures taken in the gym.
In this article I will outline to you 5 things that you can nail to improve your punch speed. You should feel this improvement after no more than a couple of weeks so do stick with it.
The 5 Steps to Improve Punch Speed:
1. Ensure Proper Technique
The objective of improving punch speed is to increase your success rate of landing shots. You can possess the greatest punch speed on the face of the planet, but if you have poor technique in terms of delivering your punch this cobra-like speed is next to useless. Poor technique will mean that your opponent will spot your shot coming. A flaring elbow will give away your jab. A draw back of the arm will identify when your straight back hand is on it’s way. Executing an effective feint will give you a split second advantage when going for an opening.
So make sure that your technique is perfect so that improving your punch speed will actually bring benefits. Check out the end of the article for some prime video guidance on good technique or alternatively you can go to the Top 10 Boxing Training Videos for clean and precise guidance.
2. Speed in the Mind!
As with many aspects of sporting performance, there is psychology at play in making improvements to your punch speed. I have a very neat way of harnessing the power of the mind when building speed. Take a gentle stroll around the gym. Breath deeply, relax. As you are gently strolling, think of super-fast objects, such as:
- A fighter jet
- An Indy or Formula 1 car blasting across the start/finish line
- A bolt of lighting.
At a given moment (ideally someone other than yourself shouting ‘Now!’, or providing some other signal), switch to your boxing stance as fast as you can and throw a 4 or 5 punch combination, again at top speed. Use short, mid and long range shots…don’t restrict yourself! Recommence your stroll and repeat for a couple of rounds.
By using this simple method, you will build the psyche of a real speed demon!
3. The Joy of Hand Weights
This tip is very interesting, mainly because you can feel an undoubted and instant improvement in your punching speed. Set yourself up for 4 x 2 minute rounds of shadow boxing. In rounds 1 and 3, use 1 or 2 lb hand weights. Shadow box normally, ensuring that you mix in a good proportion of mid and long range hooks and uppercuts. During rounds 2 and 4, dispense with the hand weights and feel the instant improvement in punch speed.
The additional benefit of shadow boxing with weights is that it works wonders in building the kind of shoulder and arm strength that boxers need. It’s well worth building this into your regular training, especially if you’re looking to build punching power as well as punch speed.
4. Speed Focused Gym Session
Complete a full gym session that focuses solely on speed. Now, if you are a competing boxer, these sessions should be targeted during the final stages of your training cycle (that is in the week prior to your contest). If you are not competing, then a speed-focused gym session can be undertaken at any time.
- For shadow boxing, bag work and skipping, complete 6 x 1 minute rounds with just 15 second rest periods. Aim for maximum speed and multiple variations of punch combinations. Don’t forget also that you can do the footwork drill in with your session.
- When completing the groundwork (e.g. the classic ‘ton-up’ of 10 x 10 ground exercises), do so with a focus on maximum speed, with quality of exercise being secondary.
- Perform short, explosive sprints during running e.g. sprint from one street-light/lamp-post to the next, then jog to the next, then sprint etc.
By the way, this gym session not only enhances overall speed, it also absolutely blasts the cardio-vascular system. The work-rate is so intense that you go anaerobic very quickly. The short duration of rest means that recovery rate is pushed to the max. It’s great stuff!
5. Stay Chilled!
If you are tense, then you will not maximize your punch speed. A simple way to do this is to ensure that you do not clench your fist until the split second before the shot lands. Keep you shoulders loose and breath in a controlled manner. Remember Relaxed is fast!
Remember, speed kills, so it’s always worth spending time looking to improve your capability.
Boxing is such a beautiful sport. Using just the fists as offensive weapons, there is a certain degree of purity to this ancient martial art. It has been around since humanity’s early history and has remained to this day one of the most popular practices in modern society.
Many people train in boxing, some for fitness, others for serious competition. When training in boxing, practitioners must develop key areas of both technique and physicality, in order to improve their quality as boxers. While power is an essential part of being a good boxer, there is one trait that is invaluable to a boxer’s set of physical gifts — unfailing speed.
In the amateur levels, speed is honed first and foremost. The ability to land first on your opponent, while carrying enough speed to induce an aura of unpredictability is crucial to your success as a boxer. In the professional level, speed could give a boxer that distinct edge to better achieve victory.
There is a multitude of reasons why you should focus on developing your speed as a boxer. We’re here to tell you just how important speed is in your arsenal. Today, Evolve Daily shares four reasons why speed could be the most important asset to have as a boxer.
1) Speed allows you to land pre-emptive strikes
In boxing, there is both offense and defense. Part of a good offense is having good speed, because the velocity at which a boxer throws his punches has a direct effect on accuracy. With good speed, you gain the ability to land pre-emptive strikes that the defense cannot anticipate.
Some of the fastest boxers in the history of the sport include Manny Pacquiao, Sugar Ray Leonard, and Mike Tyson, among others. These fighters have used their speed to throw punches first and land first, before defenses can react.
Strive to throw your combinations at top speed to maximize their effect. Break through an opponent’s guard by landing your shots before the defense closes. One way to develop speed is to work with wrist weights while shadow boxing.
To improve your speed, pick up a 2-3kg small dumbbell with each hand and perform shadowboxing drills. The slight addition in weight will stimulate and develop the fast twitch muscle fibers in your arms and rotator cuffs, thus fortifying the muscle systems responsible for your hand speed as a boxer.
Furthermore, this will also help increase the rate and volume of your punches, which is great for any offense.
2) It gives you a level of unpredictability
Knowing when to throw in extremely important.
Speed not only increases your punch accuracy, it also makes you a difficult fighter to read. The worst thing an offensive fighter can do is to telegraph punches. When punches are well-anticipated, they lose effectiveness and pop.
There’s an age-old adage in boxing that says, ‘it’s the punch you don’t see that knocks you out’. This couldn’t be more true, even in modern boxing. Having enough speed will give you unpredictability because the faster you are, the more difficult you are to time.
Defensive fighters often try to anticipate an opponent’s offense with good timing. The make reads based on foot placement, punch habits, and body language. With exceptional speed, these factors are mitigated. Throwing fast, powerful, and unpredictable punches in combinations is an ideal strategy for any boxer.
The faster you are, the better your chances to land punches that your opponent will not see coming. When those punches land, they do the most damage. Increase your speed as a boxer to improve your unpredictability.
3) Speed equals power
When you focus on speed, power is soon to follow. A common misconception about developing power is that you need to get bigger and bulk up in order to be stronger. Contrary to popular belief, it’s not mass that directly affects power, but speed.
Great speed equals great power, but we should also not neglect proper technique. Sound technique combined with blistering fast speed translates into better power in the ring. If your aim is to increase the power in your punches, then the goal for you will be to increase your speed instead of adding mass.
Speed gives your punches more kinetic energy, thus also increasing the potential of doing more damage. By focusing on better speed as a puncher, you are able to maximize the energy transfer between your fist and its target.
Some of the fastest boxers in history are also the hardest punchers, so make sure to take note of how speed can improve your knockout potential.
4) It can get you out of harm’s way quickly
Boxing is one of the oldest and most efficient martial arts.
Lastly, hand speed isn’t the only type of speed you should improve upon. Foot speed is also equally as important. The ability to move well on your feet and in a swift and smooth manner is invaluable to the skills of a high-level boxer.
Great foot speed and footwork allows boxers to get in and out of harm’s way very quickly. Great pugilists can close the distance on punching range quickly with their first step, and subsequently evade counter-offensives with sound footwork on the defensive end.
Speed isn’t just essential to your offense, but also to your defense. Footwork is essential to both, so focus on improving the technique of your movement, and you’ll increase your quality as a boxer.