How to Become a Faster Moving Boxer

You can do training exercises to get faster.

Speed is essential for a boxer. If you stand still, you will be the one who's hit instead of the one doing the hitting. Pugilists can get quicker by doing specific exercises designed to increase their speed.

Difficulty:

Moderate

Instructions

Things You'll Need

• Double-end bag
• Jump rope
• Speed bag
• Boxing gloves of different weights
• Weighted belt

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. Also try ducking under a low-lying clothesline side to side.

2. Dodge a double-end bag, which is a speed bag that's anchored on both the top and bottom. When you hit a double-end bag, it snaps 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 bag and punch it again.

3. Jump rope. Work on shifting weight from one foot to the other. Remember, the faster you spin the rope, the faster your feet move.

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 in which you hit the speed bag as many times as you can in 30 seconds, then try to beat that number.

5. Use heavier gloves during your boxing workouts or wear a weighted belt. The added pounds will force your body to compensate and get stronger. When you remove the added weight, you will move faster.

Tips & Warnings

• During your speed workouts, focus on punching fast not strong. Power workouts concentrate on different muscle fibers. Work on your speed and strength at different times.

• Warm up well before any speed workout. Fast movements can injure you if you are not adequately warmed up.