How to Get Hand Speed

Developing hand speed will give you an advantage as a boxer or fighter.

Hand speed is something that every fighter or boxer needs to be successful. After all, a powerful punch isn't much good if it's so slow that the opponent can easily deflect or dodge it. Developing hand speed takes time and effort, but it's well worth it in the end when you're "stinging like a bee."

Things You'll Need

• Speed bag
• Mirror and shadow box
• Tape

Instructions

1. Hit a speed bag daily. The speed bag is probably the best-known tool for increasing hand speed. It forces you to be quick and to hone your hand-eye coordination. You must also learn how to control your punch when hitting the speed bag.

2. Look into the mirror and shadow box. Pretend that your face is your opponent. Practice snapping the jab, first with one hand, then the other. Remember that you shouldn't throw the punch with too much force. Your punches should "pop," and your arm shouldn't extend fully. See how many punches you can throw in one minute, and try to increase that number daily.

3. Train with a heavy bag. Most fighters use these bags to gain power in their punches, but the bags can also be used for gaining speed. To do this, make small "X" marks on one side of the bag with tape. Stand far enough away that you can jab the bag and try to hit the "X" marks with a quick, popping jab. Don't try to hit the bag with all your power; that's not the point of the exercise. Throw different punch combinations by hitting the "X" marks in different sequences. This will quicken your hand speed and thus quicken your punch combinations.

4. Ask a partner or trainer wear boxing mitts and help you perform striking drills by hitting the mitts. This, like the power bag, will help improve the speed of your punching combinations. Your partner or trainer should position the mitts differently throughout the drill. He should also try to pull the mitts back occasionally as a way to "dodge" the incoming punch. Your hand speed will increase after a while, and you'll be able to catch up to the mitt before it can be pulled away.

5. Shadow-box with hand weights. Begin small, perhaps with 3-lb. weights, and perform a three-minute round of shadow boxing. Set the weights down and perform a minute or two of the same routine. You'll notice that your hand speed will have increased. Eventually, move up in weight. Don't use too much weight, as you can hurt your shoulders, arms or wrists. A 10-lb. weight should be the absolute limit when performing this exercise.

Tips & Warnings

• Learn to breathe properly. When you exhale while throwing a punch, your muscles contract, giving your punch more "pop." In reality, what's happening is that your hand speed is increasing.