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 1/3rd 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.