Generate a Real Improvement in Punch Speed
It is a fact that some people naturally possess greater punch speed than others. For example, boxers like Sugar Ray Leonard, Roy Jones Jr and Floyd Mayweather are known for their natural hand speed, whilst boxers like Marvin Hagler, Julio Cesar Chavez and Roberto Duran are not particularly considered as blindingly fast punchers.
Now, as I’ve said before on this blog I’m not a physiologist and therefore can’t really begin to talk with any authority about fast twitch muscle fibre, genetic pre-disposition etc etc. However, what I can say with certainty is that both as a boxer and as a coach, I have witnessed (both in myself and others) a significant improvement in punch speed as a direct result of some simple measures taken in the gym.
In this article I’ll outline 5 activities that can be undertaken by you in order to significantly improve your punch speed. You should feel this improvement after no more than a couple of weeks, so stick with it!
The 5 Steps:
1. Ensure Proper Technique
The object of improving punch speed is to increase your success rate of landing shots, pure and simple. You can possess the greatest punch speed on the face of the earth, but if you have poor technique in terms of delivering your punch, this speed is next to useless. Poor technique will mean that your opponent will spot your shot coming. A flaring elbow will give away your jab. A draw back of the arm will identify when your straight back hand is on it’s way. Executing an effective feint will give you a split second advantage when going for an opening.
So, make sure that your technique is perfect so that improving your punch speed will actually bring benefits. Check out the end of the article for some prime video guidance on good technique.
2. Speed in the Mind!
Take a gentle stroll around the gym. Breath deeply, relax. As you are gently strolling, think of super-fast objects, such as:
- A fighter jet
- An Indy or Formula 1 car blasting across the start/finish line
- A bolt of lighting.
At a given moment (ideally someone other than yourself shouting ‘Now!’, or providing some other signal), switch to your boxing stance as fast as you can and throw a 4 or 5 punch combination, again at top speed. Use short, mid and long range shots…don’t restrict yourself! Recommence your stroll and repeat for a couple of rounds.
3. The Joy of Hand Weights
Set yourself up for 4 x 2 minute rounds of shadow boxing. In rounds 1 and 3, use 1 or 2 lb hand weights. Shadow box normally, ensuring that you mix in a good proportion of mid and long range hooks and uppercuts. During rounds 2 and 4, dispense with the hand weights and feel the instant increase in punch speed!
4. Speed Focused Gym Session
Do a full gym session that focuses solely on speed. Now, if you are a competing boxer, these sessions should be targeted during the final stages of your training cycle. If you are not competing, then they can be completed at any time.
- For shadow boxing, bag work and skipping, complete 6 x 1 minute rounds with just 15 second rest periods. Aim for maximum speed and multiple variations of punch combinations. Don’t forget also that you can do the footwork drill in with your session.
- When completing the groundwork (e.g. the classic ‘ton-up’ of 10 x 10 ground exercises), do so with a focus on maximum speed, with quality of exercise being secondary.
- Perform short sprints during running e.g. sprint from one street-light/lamp-post to the next, then jog to the next, then sprint etc.
5. Stay Chilled!
If you are tense, then you will not maximize your punch speed. A simple way to do this is to ensure that you do not clench your fist until the split second before the shot lands. Keep you shoulders loose and breath in a controlled manner.
Do you want to gain a real understanding of achieving technical perfection? Boxing drills are the answer. To receive 6 boxing drill videos that will have a massive impact on the efficiency and effectiveness of your punching and send your punching success rate through the roof, enter your details here:
Remember, speed kills, so it’s always worth spending time looking to improve your capability.
Cheers
Fran
{ 8 comments… read them below or add one }
its realy great workout for speed…
I will become world best boxer
Well, confidence is key Turam
Hi
I just have a question. Are you guys 100 % sure that shadow fast punching in the air, will help improve my speed? I don’t have the opportunity to punch in a bag, because i don’t have some and don’t worry about my techniques beacuse i have them. The only thing i am worried about is speed and power, but speed is the most important thing on my list to improve, because i feel kind of slow, then comes power (Which i can increase by pushups right?). Please anwser me on that page andcopypaste the answer to my mail mustafax@live.dk if iforgot to check this page.
Hey Mustafa
Shadow boxing will help, as long as you are focusing on hand speed. Follow the tips in the article and things will improve. Power comes from many sources, it’s probably an article in itself.
Keep doing what you are doing and more importantly keep enjoying it.
With Speed and Technique comes power
Hi/Hey Fran
I would thank you many times, for your quick respond
But i have a question for you
Does Shadow boxing with weights help? I mean if i wear weight and focus on punching fast, will it help?
I’ve read many articles which have different opinions, where some think that shadow punching with weights mean slow punches, which make our muscles “remember the speed”, and there for the arm would be slow, when we take those weights off.
Others say, if i punch fast with those weights, it would probably help! Now who should i trust?
And do fast pushups help in speed or power?
What about slow pushups? Does it help on speed or power?
And do you have more ideas that help building speed? I’ve heard that if i take a dumbbell bar over my head and swing my arms as fast as i could, i would gain speed, is this right? What about clap pushups?
/Mustafa
Mustafa
Thanks for the question. As far as I am concerned, punching with weights in your hands does work, as long as you alternate each round i.e. one round with weights, the next without. A more modern variation is the use of resistance bands rather than hand-weights, but again the important thing to do is alternate the rounds.
I’d say that you are determined to improve your hand speed and that’s great. But, it won’t happen overnight. Keep on working away and slowly but surely improvements will be achieved.
By the way, if you’re using weights (dumb bells etc.), go with fast reps. This too will help.
Hope this helps Mustafa.