How to Build Boxing Speed

Speed is a necessity in boxing, not just a “nice to have” addition to your repertoire. If you have no foot speed, you can’t effectively close the distance on your opponent, nor can you get away when you need to. Without sufficient hand speed, you won’t be able to land punches. The need for speed is quite obvious. How do you build speed? You train for it.

Instructions

1. One way to increase foot speed and agility is by sprinting 2 to 3 days per week. Try adding interval sprints to your training routine. Sprint 100 meters, followed by a walk or jog for 100. Repeat this process eight times.

2. Jump rope. The agility obtained through jumping rope will sharpen your footwork, which will aid with evasive maneuvers and angling.

3. Shadow box. While shadow boxing, make a conscious effort to focus on throwing crisp, speedy punches and maintain fast footwork. Spend a few rounds doing nothing but footwork.

4. Use the speed bag. Spend at least three rounds per session on the speed bag.

5. Hit the heavy bag, fast. Instead of concentrating on hitting the bag as hard as possible, try to his it as fast as you possibly can while still retaining good form and decent power. Remember your footwork and move around the bag. Don’t just stand in one place.

6. Relax. The key to speed is relaxation. You can’t extend you limb as fast as possible if you are overly tense. Tense the muscles just before impact. The rest of the time you should be relaxed.