How to Increase Hand Speed

Speed Kills…

Having fast hands are a great benefit to boxers, in most occasions the fighter that is faster with their hands and quicker to land punches has the advantage. Boxers like Floyd Mayweather and Manny Pacquiao rely on their hand speed and reflexes to beat their opponents to the punch. In this article we are going to go over a few exercises and equipment that will increase your hand speed.

1. Speed Bag– This one is pretty obvious…it is in the name Speed! Speed bags are designed to increase your hand speed, hand eye coordination and reflexes. The speed bag works because it forces you to keep your hands and eyes engaged at the same time maintaining a boxing position. The speed bag is mobile and allows you to punch at different rhythms and from several angles. The speed bag is also important because it conditions you to keeping your hands in position to protect your face from punches. (recommendation: 3x 2min rounds with 30 seconds rest.)

2. Shadow Boxing with Weights– Shadow boxing is important to training because it gets your body conditioned to the rhythm of throwing punches and footwork. By adding weights to your hands when shadow boxing adds more resistance and prepares you for the weight of the gloves during training and sparring making them lighter. The added weight also strengthens your shoulders and upper body to be able to hold your hands up longer during matches. (recommendation: shadow box with no more than 5lbs weights for 2 or 3 rounds then 1 round without.)

3. Resistance Bands– This one may be a little tricky if you don’t have the proper space or set up but it will be very beneficial to your training. You will want to attach the resistance bands 3 to 5 feet off of the ground to a wall or stable object with enough room to stretch out with ample room to practice punches. With the bands attached get in a boxing stance with handles in hand and bands stretched in a comfortable position and practice throwing combinations. (recommendation: 3x 2min rounds with 30 seconds rest.)










Hand speed is extremely important to boxing training and these are a few of the exercises that you can use to increase it. Recommendation use resistance bands and shadow boxing with weights before bag punching and speed bag after bag punching.

As always Train Like A Champion

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