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Drills to Increase Boxing Punching Speed

by
author image AJ Carpenter
AJ Carpenter has a bachelor's degree in P=physical education and a master's in Journalism from Missouri State University. He has written for various publications on topics ranging from health and fitness to education and gardening.
Drills to Increase Boxing Punching Speed
A boxer is training with his coach. Photo Credit XiXinXing/XiXinXing/Getty Images

Punching speed comes with rigorous training and continued practice. Those with slow hands will fail to make contact and will tire out after a few rounds, making their punches even slower and less powerful. All boxers should regularly perform certain drills to increase punching speed and build punching endurance, both of which are critical in order to compete in multiple-round fights.

Shadowboxing

Shadowboxing can help with almost all elements of boxing, including speed, footwork, power, technique, balance and coordination, and it does not stress the body or wear out the joints. Using proper body form, start moving around to loosen up the body and then mix in various punches, including the left jab, left hook, left uppercut, right cross, right hook and right uppercut for three straight rounds. Take only 1-inch steps when doing the combos to ensure that punches are powerful and well-grounded.

Punch Interval

With a partner holding the heavy bag, punch it for 20 seconds without stopping, counting the seconds in your head. Take a break for 60 seconds and then repeat the 20-second drill. Do this for three rounds four to five days per week. Switch up the punches with each interval, such as regular punches for the first one, high punches for the second one and low punches for the third one. This drill develops endurance in the shoulders and arms so that they do not tire out as easily in later rounds.

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Jumping Rope

Many boxers only associate the jump rope with footwork and coordination, but it can also be used to increase punching speed and to promote overall conditioning. It can improve hand speed when sprint work is added to the mix, because this triggers the shoulder's fast-twitch muscle fibers. Beginning boxers should combine jumping rope and sprint work for one to two minutes, working up to five minutes, four days per week. Working up is easiest when 30 seconds is added every seven to 10 days until you hit the target of five minutes.

Double-End Bag Drill

Using the double-end bag will improve timing, hand-eye coordination and hand speed, and it is more like an actual fight than a speed bag. Perform a round by working around the bag and throwing some jabs to get comfortable with the drill, then progress to adding cross combinations. Perform three rounds, with a minute of rest in between.

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References

Demand Media