Learning how to move with speed and purpose will help a boxer feel comfortable and confident in the ring. When you are faster and quicker than your opponent, you can dictate the pace of the fight. As the fight moves along, you develop the belief that you can hit your opponent at will, while he will have a difficult time hitting you --- because you are faster. Boxers must work on their hand speed, foot speed and overall speed before getting in the ring with a foe whose main intent is to hurt.
Interval Training
One of the best workouts for a boxer who is looking to increase his speed and endurance is interval training. This will translate to quick foot movement in the ring. To do interval training, go to the local high school or college track and sprint 100, 90, 80 and 70 yards consecutively. Don't break more than 15 seconds between sprints. Take a two-minute break after you finish the sprints, then repeat the drill.
Speed Bag Workout
Punch the speed bag to increase your hand speed as you prepare for a boxing match. Hit the speed bag with a series of left jabs to gain confidence in your ability to throw punches quickly in the ring. You should use the 1-2-3 rhythm when hitting the speed bag: Throw a punch, then allow the bag to hit the back rim, the front rim and the back rim again before you hit the bag again.
Jumping Ropte
Jumping rope has long been a staple of boxing training. It builds foot speed, endurance and helps a boxer with his balance. Jump rope for three to five minutes, gradually increasing your speed until you are at top speed midway through the routine. Take a two-minute break and repeat the drill.
Floor-to-Ceiling Bag
This apparatus is a unique training tool that helps a fighter build hand and foot speed. The floor-to-ceiling bag is about the size of a basketball and is stretched on a long elastic from the floor to the ceiling. When you strike the bag, it rebounds in an unpredictable manner. As a result, you must move your hands and feet to get into the right position to hit it. Hit the floor-to-ceiling bag for three minutes at a time to imitate the amount of time you will throw punches during a boxing round.
Expert Insight
One of the most important aspects of your speed training is do workouts like intervals on days when you are not sparring. Running will tire out your legs --- and you need to be fresh when you go into the ring. Boxing trainer Ross Enamait advises that running on days when you don't spar will pay dividends. "I recommend running intervals on non-sparring days," Enamait writes on the Ross Boxing website. "There is nothing worse than sparring with no legs to support you. Interval training is intense. Your body will need time to recover between interval sessions. Do not overlook the importance of rest and recovery."
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