Things You'll Need:
- Double end bag
- Jump rope
- Speed bag
- Boxing gloves of different weights
- Weighted belt
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Step 1
Practice moving laterally and vertically. Shifting quickly side to side and up and down is essential for a boxer. Do drills shuffling sideways between two lines about 6 feet apart. See how many you can do in 30 seconds then try to beat that number the next time. Also try ducking under a low-lying clothesline side to side. This improves both your lateral and vertical speed.
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Step 2
Dodge a double end bag. That's a speed bag that is anchored on both the top and bottom. When you hit a double end bag it snaps right back and will hit you if you don't move. Practice punching the double end bag then instinctively moving out of the way. Then try to catch up with the fast moving bag and punch it again.
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Step 3
Jump rope. Being a faster moving boxer requires you to be light on your feet. Nothing helps you achieve this more quickly than jumping rope. Work on shifting weight from one foot to the other. Remember, the faster you spin the rope the faster your feet move.
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Step 4
Work on your hand speed with a speed bag. The smaller the speed bag the faster it moves. Choose the smallest one you can effectively handle. Do "flurry" drills where you hit the speed bag as many times as you can in 30 seconds. Rest then try to beat that number.
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Step 5
Weigh yourself down with extra pounds. Try using heavier gloves during your boxing workouts or wearing a weighted belt. The added pounds will force your body to compensate and get stronger. When you later remove the added weight you will move faster.
