A boxer needs good foot and hand speed to be successful. You need to worry about hand and foot speed to get in a position to land a good punch. Also, foot speed and balance comes in handy when trying to elude an opponent's jab or hook. You can do my exercises to improve your speed in the ring.
Significance
A boxer needs speed, strength and cardiovascular fitness. Boxing matches can last for a long time, and maintaining your reflexes and quick reactions in the latter rounds can help seal the victory. Different drills include jumping rope and shadow boxing to get faster. You will also want to improve your lower body strength to build explosiveness in the legs.
Shadowboxing
Shadowboxing involves using your imagination to box an opponent, according to the website How-To-Box. Even though an opponent really isn't there, you will be able to work on dodging punches and quickly throwing them back. You can shadowbox at home or at work, and it doesn't require the use of any boxing equipment. One variation is called movement shadowboxing. In this exercise you don't throw punches but instead work on your footwork by moving forward, backward and laterally. Make sure to emphasize hand and foot quickness when shadowboxing.
Foot Speed
A boxer needs fast feet. A good drill for improving your foot speed is called the shuttle clock, according to website Boxingcapital. In this drill, you start in the middle of a circle with a 16-foot radius. There are 12 points on the outside of the circle, like a clock. Then, have your coach shout a number between 1 and 12. You run to the point and run back to the middle as quickly as you can. Also, run sprints of about 196 feet where you run the first 131 feet at about 70 percent speed and getting close to full speed for the last 65 feet.
Heavy Bag
The website Irongloves Boxing suggests performing three or four rounds of 60 seconds each standing in place and working on short punches. Good punches to incorporate are hooks and body shots. Make sure to move your head during this drill as well from side to side. The other variation of this drill lasts longer, between two and three minutes. Move around the bag concentrating on executing effective crosses and jabs.
Considerations
Incorporate an intense weight training program into your training if you are a competitive boxer. Also, make sure to get proper nutrition. Also, work extensively on cardiovascular training because boxing requires high levels of endurance.
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