Top 5 exercises to improve hand speed for boxing

Every boxer, beginner or professional is always looking for ways to improve their hand speed. The phrase “Speed kills” might send a shiver down your spine when you see a road accident on the highway but in boxing, It’s the way to victory in the ring. Many of the greats such as, Muhammad Ali, Mike Tyson, Roy Jones Jr., Floyd Mayweather, Manny Paquiao and so many more have/had lighting quick hands.

One of the most significant advantages in boxing is the ability to land a strike before your opponent. A fraction of a second can be the difference between raising your hands in triumph and pulling yourself up off the floor. You need speed even if you weren't born with it. Even if it's not your style, you should still work on it.

To possess lighting quick hands, you don't need any intrinsic, natural-born gift. Quick hands are developed via deliberate and mindful training, just like every other facet of boxing. It takes time and effort. You must also train your mind in addition to your body, to find success in this sport.

We've compiled a list of five exercises for developing hand speed. Let’s dive right in.

Back to basics

Yes, the first one sounds redundant and apparent, but going back to the basics and making sure you're throwing punches with proper form and technique can help you develop hand speed.

Spending 15-20 minutes in front of the mirror or shadow boxing at the close or beginning of the workout can help you focus more on throwing punches properly and effectively. You may then begin to speed up and add combinations as you improve your pace.

Another suggestion in this area is to not overcommit your punches when practicing; instead, keep them short and fluid.

After repetitive practice on technique and form, you'll notice that increasing your hand speed on the bags and sparring is a lot simpler.

Explosive pushups

We strongly advise you to be doing plyometric push-ups, which are a more advanced version of the regular push-up that greatly target your chest, triceps, abs, and shoulders.

This sort of push-up is designed to add an element of explosiveness to your push-up, making it much more difficult but also helping with hand speed while punching.

This workout will help you build upper-body strength, which will improve not only your striking speed but also your punching power.

To improve your agility and strength, you may also attempt completing large quantities of push in a short period of time.

Jump rope

Jumping rope is another excellent workout that is frequently utilized in boxing. Jumping rope, like the push-up, helps build the muscles responsible for swift and hard punches, especially the quick-twitch muscle fibers in your upper back and shoulders.

Increase the speed at which you jump rope once you've established a rhythm. This is significant because it prepares all of the relevant muscles to act and react more quickly than usual. You must use speed in order to acquire speed. Jumping rope is a wonderful technique to enhance your speed while also increasing your endurance.

Jumping rope is a skill that develops through practice, so don't be disappointed if you're not very good at it at first. You'll learn this skill and enhance your punching speed in no time with regular practice, consistency, and attention.

Shadowboxing with weights

Shadowboxing is an essential workout in boxing since it not only fine tunes you to the motion of combat, but it also helps condition your body in appropriate boxing techniques.

Picking up a light weight to provide resistance to your shadowboxing routines is one technique to improve your workout. Depending on your fitness level, a light weight might range from 1-4 kg. Start with a lighter weight at first and progressively increase the weight.

The goal is to practice shadowboxing drills with each weight in hand, increasing the degree of difficulty and engaging the punching muscles more effectively. Shadowboxing with weights is a fantastic exercise in and of itself, and you'll notice the results soon.

With each cycle, try to punch with increasing power and speed, all the while bobbing and weaving to get a good footwork drill in. With weights, practice your whole punching repertoire, including jabs, straights, hooks, and uppercuts. Do this for a few rounds before dropping the weights and shadowbox as usual.

Work the speed bag

The speed bag is an excellent boxing workout that focuses on your hands exclusively and improves your hand speed.

It may take some time to get the hang of punching the speed bag, but once you do, you'll be hooked. After you've gotten the hang of the rhythm and tempo, aim to punch the speed bag as quickly as possible with each cycle. Your hands get quicker the faster you can go.

Hand-eye coordination, timing, and rhythm, as well as punch precision, are all improved with speed bag training. It's one of the most effective exercises for improving your overall boxing ability.

We hope you’ll be practicing these exercises and that you’ll notice your hands getting quicker and quicker each training day. To add boxing equipment and gear such as bags, gloves, mitts and more to your training kit, browse here.