How to Increase Mobility and Speed for Boxing
The boxer who makes it to the final round is typically the one who is the quickest, most agile, and fastest. Strength and power do indeed result in more devastating blows. Protecting oneself while throwing (or dodging) strikes is a prime example of where technique shines. And toughness and mental ability are without a doubt key parts of the equation. If the conditions are met, however, speed becomes the most important factor in execution.
How does one acquire speed? Can velocity be increased? Although many athletes have a natural gift for speed, anyone can get faster by practicing the right drills. It won't happen overnight, but with each passing week, you'll be able to move your hands and feet a little faster. To increase your speed and keep it up, you need to strengthen the muscles that move your arms and legs. Let’s check out the drills for your hands and legs!
Hand Speed Drills
Inverted Push-Ups with Claps
Boxers require quick wrists. The use of pushups (with a quick clap as you leave the ground at the top of each pushup repetition) is a great way to develop fast explosive strength in your body, along with some added coordination. Keep your elbows at a wide 90-degree angle and keep identical repetitions through four sets of 8 to 10 repetitions.
Jump Roping
Interval training with a jump rope improves speed and agility by fostering the growth of both slow and fast-twitch muscle fibers, as well as increasing lung capacity and enhancing muscle synchronization. Perform one minute of jumping, followed by thirty seconds of double under. (two rope rotations for each jump). Repeat to exhaustion, which is typically 2 to 4 rotations.
Dumbbell Shadow Boxing
Resistance training is a solid way to build up muscle and punching power and to punch faster as well. The moment you set down the dumbbell (following your two minutes of punching with each arm), your hands will become very light and much quicker. Do three to six sets with each hand.
Fast Bag
Assume the role of victim without donning protective gloves. All it takes to get your hands moving and your muscles strong and fast enough to help you land punches faster is four 3-minute rounds. Every punch should be similar to the last with no variation in tempo or form.
Punchout drilling
Finally, nothing surpasses plain ol’ all-out speed punching drills. Hand speed and overall lung capacity and stamina will profit from this activity. You shouldn't throw a full-force punch in this situation. Punches should never exceed 40% of your utmost strength. Thirty seconds of punching should be followed by 30 seconds of relaxation. Repeat for 4 to 6 rounds.
Leg Speed Drills
High Knee Jump Roping
Jump rope with your legs pulled up to your chest should be alternated with regular jump roping. Maintaining your balance while using this technique will require more mental energy, but the benefits of increased leg speed will be worth it. Stick with rep ranges of 45 seconds on, 45 seconds break.
Water running
Resistance running in water is an effective way to target your core and leg muscles and, just like with dumbbell punching, teach your limbs to move faster once the resistance is removed. Longer-distance water running is fine, depending on the facilities available to you.
Jump squats
For this powerful but risky move, keep the weight light and your body under control. This is a standard set of squats in which you explode or jump from the halfway point of each repetition. Before trying this exercise, make sure you have properly warmed up.
Sprints
The unique element of sprints compared with long-distance running is that sprints target the fast-twitch muscle fiber used for explosive, fast movements. This is the kind of strength you need when you're throwing a punch or trying to dodge with your legs. To repeat, sprint 40 meters and then stroll back. Keep your speed up close to your limit, but not so high that you lose all sense of control.
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