Introduction
One of the essential characteristics of a boxer is speed and punching speed. Punching speed affects a boxer’s style, gives him an advantage over the opponent, and makes him a better, more capable boxer, which helps him create more opportunities in the ring.
Here we will review exercises that will help you improve your punching speed and take your punches speed to the next level.
Weighted shadow boxing
Shadowboxing is a great way to develop your boxing technique without needing equipment. Adding weights to your shadowboxing can help improve your punching speed by making your biceps, triceps, and shoulder muscles work harder. It is recommended to start with 1-2lb (0.5-1kg) dumbbells and gradually increase after several sessions to a maximum of 10-11lbs (5kg).
Shadowbox with weights for several rounds. Focus on throwing quick, snappy punches while maintaining your boxing posture and balance. When practicing with weight, it’s important not to over-exert yourself to prevent injuries.
Medicine ball slams
Medicine ball slams are an effective way to improve overall power and speed in your punches. Stand with your feet shoulder-width apart, hold the medicine ball in front of you, and raise it just a little to the head level to generate power. Explosively throw it on the ground, and make sure you use your entire hips and shoulders in the process. Catch the ball when it bounces back from the ground and repeats for several sets.
This exercise work by training your body to generate force from the upper body through the core with the help of the lower body, which is essential for generating powerful and quick punches.
Heavy bag speed training
Medicine ball slams are an effective way to improve overall power and speed in your punches. Stand with your feet shoulder-width apart, hold the medicine ball in front of you, and raise it just a little to the head level to generate power. Explosively throw it on the ground, and make sure you use your entire hips and shoulders in the process. Catch the ball when it bounces back from the ground and repeats for several sets.
This exercise work by training your body to generate force from the upper body through the core with the help of the lower body, which is essential for generating powerful and quick punches. Continue for one whole round (3 minutes). It is recommended to combine at least two rounds of this exercise in your heavy bag workout.
Resistance Band Punches
Resistance band punches are a good way to improve punching speed and power. Attach a resistance band to a sturdy point and stand away facing away from it. Hold the handles of the resistance bands and perform quick punches. Use your entire body to generate power. Focus on maintaining your form and doing the exercise right to prevent injury. Make sure you do the exercise gradually and start at a slow pace.
It is recommended to split it into a couple of rounds (3-minute) periods. The exercise should be performed in intervals. One cycle of the interval is 30 seconds of high-intensity throwing punches fast and 30 seconds low intensity of throwing punches. Repeat three times each cycle to do a whole round. It is recommended to do at least two to three rounds of this exercise for maximum benefits.
Speed Bag Training
The speed bag is a classic tool to improve coordination and hand speed in boxing. It is designed to be hit with quick light punches so that you would be able to develop better and faster reflexes and sharper hand-eye coordination.
Start with short rounds, 35 seconds, and gradually expand it to longer durations as your endurance improves with time. When working on the speed bag, you can combine moving around when hitting the bag for more intensity and coordination practice.
Practicing combinations
Practicing a variety of combinations improves your boxing technique and punching speed. By executing a combination pattern one after another with speed and a smooth transition over time, you are guaranteed to improve your punching speed.
Make sure you perform the combinations correctly by fully rotating the hips with each punch, maintaining a boxing stance, keeping your backhand near your chin, keeping your chin down, and executing each punch of the combination as fast as possible.
Start with simple combinations and gradually build up to more complex ones. For example, to simple combinations, Jab-Cross, Jab-hook, and example to more complex ones (Usually involving more than three punches) Jab-Cross-Hook to the body, Jab-Cross-Jab, Jab-Cross to the body-Jab, et cetera.
Using punching mitts
This exercise requires an experienced individual, such as a boxing partner or your coach. Punching mitts helps improve your coordination, reaction time, stamina, technique, and punching speed.
Your partner needs to wear the mitts and instruct you on what combinations to perform while holding the mitts correctly and dynamically. This requires paying attention to your distance from the mitts, the combination instructed, and your overall stance and balance.
Here is a video of Saul “Canelo” Alvarez’s trainer Eddy Reynoso performing punching mitt combinations to train Saul’s reaction time, dodging, speed, and boxing technique. You can take inspiration from the drills.
Summary
Training your punching speed will give you an edge, help you land more shots, and create more opportunities in the ring. Remember that punching speed also increases your punching power because power equals mass multiplied by acceleration. The more acceleration you can get on your punches (speed), the more power you can generate.
