Speed and quickness is essential in the boxing ring. If you are going to get in the ring against an opponent who is trying to hurt you with hard punches, you must be in the top shape possible to give yourself a chance to avoid getting hit regularly. A boxer can do exercises and drills to increase speed.
Jump Rope
You can build speed, quickness and coordination by jumping rope when you go to the gym for a workout session. Jumping rope is a traditional boxing exercise that goes back to the 1930s. Sugar Ray Robinson and Muhammad Ali used the jump rope to work up a perspiration before executing other boxing exercises, including the speed bag, heavy bag and sparring.
Speed Bag
The speed bag is the best tool in boxing for developing your left jab. When you hit the speed bag, you do it to develop timing, coordination and speed in the ring. Use the 1-2-3 method for hitting the speed bag. Take a boxer's stance and strike the speed bag with your left jab. It will hit the back rim, rebound off the front rim and then hit the back rim a second time. That's when you time your next left jab. Keep going in this manner and then introduce your right cross, your left hook and your right jab. Hit the bag for three minutes, take a one-minute break and then hit the bag for another three minutes.
Focus Mitts
The focus mitts are used to develop speed and accuracy in your punching. Your trainer will put on two gloves that look similar to a catcher's mitt in baseball and he will move those gloves around as you throw punches. Your job is to hit those moving targets with hard, fast and crisp punches. The focus mitts help you develop confidence that you can hit your target.
Floor-to-Ceiling Bag
The floor-to-ceiling bag is also used to develop speed and accuracy in boxing. The floor-to-ceiling bag has a protrusion about the size of a slightly underinflated volleyball hung on a thick rubber band that stretches from the floor to the ceiling. When you hit the bag, it will rebound in an unpredictable manner. To keep the bag in motion and to hit it consistently requires speed, quickness and timing.
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