Improving Hand Speed in Boxing

Introduction

• Speaker: Tony Jefferies
• Olympic medalist boxer, former undefeated professional, seven-time national champion, European champion.
• Goal: Teach exercises to improve hand speed in boxing.
• Promise: Guaranteed improvements in speed within 1-2 weeks with consistent practice.

Exercise 1: Shadow Boxing with Dumbbells

• Use dumbbells (2-5 lbs) for shadow boxing.
• Benefits:
  • Improves hand speed.
  • Enhances shoulder and arm endurance.
• Technique:
  • Alternate between 45 seconds with dumbbells and 45 seconds without.
  • Focus on maintaining hand speed and form.

Exercise 2: Shadow Boxing with Resistance Band

• Use a resistance band for added challenge.
• Setup:
  • Place band around shoulders, under arms, and hold with thumbs.
• Benefits:
  • Engages arm muscles, making punches harder to execute.
  • Improves overall fitness and endurance.
• Technique:
  • Similar timing as dumbbells: 45 seconds on, 45 seconds off for 3-minute rounds or 30 seconds for 2-minute rounds.

Exercise 3: Speed Punching Drill

• No equipment needed.
• Technique:
  • In boxing stance, throw 30 jabs as fast as possible.
  • Repeat for crosses, hooks, and optionally uppercuts.
  • Aim for good form and technique.
• Volume:
  • Total of 360 punches if done in three sets.

Additional Tip: Use Bigger Gloves

• Recommendation:
  • Train with 16-ounce gloves to build speed.
• Rationale:
  • Bigger gloves slow down punches during training.
  • Transitioning to smaller gloves (10-ounce) post-training increases speed significantly.
• Impact:
  • Improves performance and confidence during boxing.

Conclusion

• Encouragement to subscribe for more boxing education.
• Call to action for feedback (comments, thumbs up) and questions.