Boxing is one sport that requires a combination of skills such as agility, power, and, most important, speed. We know strength and power would deliver a heavy hit to an opponent. However, throwing a powerful punch also requires you to be quick and accurate. Protecting oneself while delivering (or avoiding) punches is unquestionably possible with the right technique. Toughness, as well as mental toughness, are also critical. When all else is equal, speed is usually the most important factor to consider when putting the above factors into practice.
What are the methods for gaining speed? Is it possible to speed your punches? Speed is a natural ability for many athletes, but with the right drills, it can be enhanced. It won’t happen overnight, but as each week passes, you’ll find yourself moving your hands more quickly. Gaining strength and stamina to move quickly is essential. The following are some exercises that would help improve your hand speed.
Everything revolves around shadowboxing! For me, shadowboxing has become a valuable tool as I continue to train in this amazing sport. This fundamental exercise allows you to practice all of your techniques without putting any strain on your joints or body. This underestimated exercise can help you improve your quickness, balance, energy, coordination, skill, and most importantly, SPEED! You can get a whole boxing experience from probellum where you can learn more professional boxing techniques that you could shadowbox.
In terms of speed training, shadowboxing is possibly the most bare-bones method. The absence of a punching bag or gloves lightens your load. This is the fastest you’ll ever be able to move your hands because there is nothing to weigh you down. The speed at which you can punch depends on the complexity of your combinations. Shadowboxing can help you improve your mental agility, punching power, and recovery time after a punch.
Push-Ups with a Clapping Motion
You must have lightning-quick hands to be a successful boxer. Pushups are a great way to build quick, explosive strength and coordination in your body. It is even more effective when you clap as you leave the ground at the end of each pushup repetition. As you go through sets such as four sets of 8 to 10 repetitions, keep your elbows at a wide 90-degree angle and do the same repetitions each time. Push-ups with clapping can be done in three sets of 10 to 15 reps each. The most important thing is to finish the sets as quickly as possible. You don’t need to jump off the ground very high, but make sure your hands aren’t bent too much at the base of the push-up.
Performing push-ups with speed-specific tactics can help you punch faster. For this reason, you must experiment with different variations of where your hands should be placed and how low you should set them. The emphasis is on speed, not raw power. It’s about completing a set as quickly as possible!
Speed bag and Double-end Bag Forced Speed
The double-end bag and the speed bag are excellent tools for improving speed. Many boxers have admitted that the equipment has helped improve their accuracy, reflex, timing, and coordination; nevertheless, it improves hand speed. Punching quickly is simple if you only punch when you’re in the mood for it. Unfortunately, that does not occur in real fights. When you’re in a real fight, you have no choice but to punch even if you don’t want to. Once again, you’re forced to punch even when you don’t want to, by the speed bag and double-end bag.
In addition, the bags have special features of their own. The speed bag does help build strength in the arms and shoulders. The double-end bag aids in increasing your precision and timing. With this bag, you are always forced to react and think quickly.
Using a Set of Resistance Bands
Resistance bands and isometric training can help you get faster at punching. When you’re throwing punches, resistance bands keep the force constant. You can build up speed and power all through the movement due to the constant resistance. Normal weight training is unable to achieve this due to the weight being heavy only at the start of the workout. As you extend your arm after pushing the weight, you’ll have more momentum to help with the lift. Swimming is also an excellent form of resistance training because you’ll constantly have to work against the water.
Muscles that are free and relaxed are capable of moving more quickly. Try not to enter the ring with aches and pains all over your body. Warming up your muscles takes time, so be sure to stretch before you do. Try to stretch every day, even if you aren’t going to the gym. You can take 30 to 45 minutes prior to each workout to stretch. All professional athletes, including pro boxers, are likely to train at least twice as hard as the average person meaning being an athlete, you put a little too much work on your muscles. Hence, stretching and relaxing your muscles is important if you wish to be quicker during a fight.
Build Recovery Muscles
Many boxers neglect the punch recovery speed when speed training. Everyone enjoys working out on the punch muscles like the triceps and chest, but recovery muscles like the rear shoulder and back get little attention. However, it is important to note that recovery is half the momentum of a strike; pulling back quickly allows you to punch again much quicker! It is essential to also work on your recovery muscles, which is useful when throwing techniques.
Work on Your Agility
It won’t make a difference how fast we go if we can’t control it. This introduces a new element called Agility. Agility can be defined as the ability to quickly change the direction of either your legs, arms, or the rest of the body while maintaining balance and control over it. In other words, it is Agility can be defined as the ability to keep your developed speed under control. Work on your agility by doing exercises such as squat jumps, box jumps, and running with resistance bands.
It’s important to relax your mind, stay focused, and be aware of your surroundings. Instead of concentrating on each punch at a time, focus on the entire combo. Each punch combination serves a specific purpose, be it to get closer to your opponent, land some hooks, or simply put your competitor on the guard so you can get away.