Best ways to improve handspeed

[Justintimothyko]

Hi guys, any tips n insight on how to improve handspeed? I have a set of two pound weights, n I shadowbox with them. I'm confident in my punching power, I just feel somewhat slow sometimes. Thanks!!

[Luilun]

Bag drills punch 1,2 as fast as you can 30 seconds work on keeping elbows in and punch as straight as you can Put a rectangle square on the bag and only punch in that so you know you are punching straight.Punch the bag with 5 to 7 punch combos. Use resistance bands to shadow box

[EDD1]

The issue of speed is also about flexibility and the ability to rotate/turn your hips and shoulders into a punch in a rapid movement and remain in balance, this can be practiced on the punching bag, you can start slow to ensure you movements are correct and pick up speed as you go, you want to be explosive and balanced. Film yourself as you do this.
Also, stretches are useful because it helps your body have the ability to make these rapid movements without the potential injury to tendons in your back or shoulders. Sometimes our ability to rotate is diminished when we're not flexible and your movement is restricted by your tendons and lean muscles ability to stretch or contract.
Also, letting out a sound as you do it seems to help some people express faster, not sure why but every time my kids do fast reps they yell,,,
If you do film yourself, try doing it with 10 ounce or 12 ounce gloves as it is a more accurate rate of speed that you might have in competition, it is also good to practice with the official size gloves because it helps you ensure you're punching comfortably with the different size glove

[Justintimothyko]

Ok thanks guys!!!

[Luilun]

Also throw rights and hooks close to the bag so they are short with proper technique pivot your feet as your doing so . So that your training your body to move with your punches

[OctoberRed]

Also throw rights and hooks close to the bag so they are short with proper technique pivot your feet as your doing so . So that your training your body to move with your punches

^^^^ this!

[Luilun]

^^^^ this!

Yes pivot while punching

[OctoberRed]

Yes pivot while punching

[Ringo]

Ok, Hand Speed 101.

This is a simple and complicated subject all at once. Why? First, because people who talk about how to throw a punch with perfect form and thereby increasing speed are fundamentally [B]not wrong.[B] It doesn't sound ***y and there's no secret sauce - you throw a better form punch, you get faster (more on this in a minute). Second, muscle type and physiology play a big part. Why can a guy like Lomachenko throw such fast punches (other than the fact that his footwork is incredible)? He's got great anthropometry for a boxer (long torso, long femurs, short arms).

So, let's start with the shoulders. Articulating your arms is a complicated process but it starts in the shoulder girdle. If you want your HANDS to move faster you your shoulders to move first, always (regarding the fine art of punching people in the face). Deltoids, Traps, Rhomboids. Train these muscles explosively - medicine ball throws, ball catches, resistance band pulls, plyo-negatives. All of these work great. Why? Because training explosively/plyometrically works in the 'fast twitch' muscular environment.

Next, biceps/triceps. A whole boatload of people say you don't need big muscles (read: arms that look like you lift weights) to punch hard. This is true and not true. Doing bicep curls will not, in and of themselves, make you hit harder. But - tell me something; if a 2-door honda civic hits another car at 50 miles per hour and a trailer-flatbed hits a car at 50 miles per hour - which is going to do more damage? Adding mass to the thing you're throwing at someone's face will help. This has to do with inertia and the transfer of force. Do not neglect your arms when you're a boxer. Switch up your methodologies - high reps/low weight for a cycle and then the opposite. Always use full range of motion.

Forearms. During training/fighting, because you're usually wearing gloves, your forearms and your shoulders bear the fatigue of holding up your hands. The function that we're concerned about is the muscles of the forearm being able to 'clench' your fist at the right time and not wear out. This is pretty straightforward. Work them to failure in a safe way, post-training. Clench tennis balls for reps, use a grip strengthener, use one of those rope-roll things - but do all this at the end of your training.

Hands. .... these are your tools. Baby them when not throwing them at someone's cranium.

What does this look like in practice? Install a few weight-training sessions in your pre-camp workouts. If you fight a few times per year, put a dedicated weight regimen into your routine - but do it smart. Do a lot of rotational exercises for lower and upper body. Do a LOT of forearm exercises and shoulder exercises to fight fatigue. Focus on plyometrics that target the upper trunk to build the right muscle fibers.

Oh yeah, and fight with good form.

Good luck.

[OctoberRed]

Ok, Hand Speed 101.

This is a simple and complicated subject all at once. Why? First, because people who talk about how to throw a punch with perfect form and thereby increasing speed are fundamentally [B]not wrong.[B] It doesn't sound ***y and there's no secret sauce - you throw a better form punch, you get faster (more on this in a minute). Second, muscle type and physiology play a big part. Why can a guy like Lomachenko throw such fast punches (other than the fact that his footwork is incredible)? He's got great anthropometry for a boxer (long torso, long femurs, short arms).

So, let's start with the shoulders. Articulating your arms is a complicated process but it starts in the shoulder girdle. If you want your HANDS to move faster you your shoulders to move first, always (regarding the fine art of punching people in the face). Deltoids, Traps, Rhomboids. Train these muscles explosively - medicine ball throws, ball catches, resistance band pulls, plyo-negatives. All of these work great. Why? Because training explosively/plyometrically works in the 'fast twitch' muscular environment.

Next, biceps/triceps. A whole boatload of people say you don't need big muscles (read: arms that look like you lift weights) to punch hard. This is true and not true. Doing bicep curls will not, in and of themselves, make you hit harder. But - tell me something; if a 2-door honda civic hits another car at 50 miles per hour and a trailer-flatbed hits a car at 50 miles per hour - which is going to do more damage? Adding mass to the thing you're throwing at someone's face will help. This has to do with inertia and the transfer of force. Do not neglect your arms when you're a boxer. Switch up your methodologies - high reps/low weight for a cycle and then the opposite. Always use full range of motion.

Forearms. During training/fighting, because you're usually wearing gloves, your forearms and your shoulders bear the fatigue of holding up your hands. The function that we're concerned about is the muscles of the forearm being able to 'clench' your fist at the right time and not wear out. This is pretty straightforward. Work them to failure in a safe way, post-training. Clench tennis balls for reps, use a grip strengthener, use one of those rope-roll things - but do all this at the end of your training.

Hands. .... these are your tools. Baby them when not throwing them at someone's cranium.

What does this look like in practice? Install a few weight-training sessions in your pre-camp workouts. If you fight a few times per year, put a dedicated weight regimen into your routine - but do it smart. Do a lot of rotational exercises for lower and upper body. Do a LOT of forearm exercises and shoulder exercises to fight fatigue. Focus on plyometrics that target the upper trunk to build the right muscle fibers.

Oh yeah, and fight with good form.

Good luck.

Wow, plenty of info.