Developing exceptional hand speed is an important part of a boxer's training regimen. Fighting, in the ring, requires a degree of reflexive timing that comes only with consistent practice. While some boxers are naturally quick-handed, others can better their speed by putting specific training methods to use.
Speed Bag
The speed bag is a teardrop-shaped sack, stuffed with an air-filled bladder and attached to the bottom-side of a circular platform by a swivel that swings freely in every direction. Working the speed bag improves your quickness, timing and rhythm, all essential elements of a skilled boxer's arsenal. Face the speed bag directly, from a distance of approximately 18 inches, and position it so that its bottom surface is flush with the underside of your chin. Hold your hands in a high guard with both fists closed. Reach out and strike the bag with one hand, by making contact on the side nearest your pinky finger. Keep your eyes on the bag and listen for the speed at which it makes contact with the platform. The ideal is that it bounces three times between punches; first on the platform's opposite side, then at the forepart and, again, to the rear. After its third swing, extend your other hand and repeat. You may need to practice this slowly at first, while developing your sense of timing and hand-eye coordination. Eventually, however, you will be able to hit the bag at faster speeds and even without looking, as your sense of rhythm and accuracy begin to improve.
Double-End Bag
The double-end bag is a round, air-filled receptacle suspended, from both from the floor and ceiling, by two elastic cords. Hitting the double-end helps you to develop quick reflexes and hand speed. Stand directly in front of the double-end bag, at the same distance that you would from your opponent during competition. This device is about developing timing and not power. Hit the bag with light, snapping punches It will then quickly spring back and forth from the direction struck. Your aim is to remain accurate in hitting the bag from different angles as it darts back and forth. This exercise takes quite a bit of practice to do well. However, by learning to hit a moving target, you are preparing yourself to face a live person in the ring.
Reflex Ball
The reflex ball is an inflated sphere which stands on the end of a long spring that is connected, vertically, into a small, concrete base. The advantages of using a reflex ball are similar to those of the double-end bag. However, the spring provides a sturdier foundation that allows you throw stronger punches while training. When you hit the reflex ball and it rebounds back toward you, imagine that it represents an opponent's counter-punch. This will teach you to instinctively focus on both offensive and defensive maneuvers when fighting.
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