Whoa look at that now you might think whoa Tony you were punching really fast the must have speeded this video up in edits well that didn't. They didn't speed it up. I'm punching that fast because that's how fast I actually am and I'm that fast because I've been doing different exercises that can improve my hand speed and on this video I'm going to give you three exercises that you can do the next time you're in a gym that will help improve your hand speed. Also at the end of this video I'm going to give you one little tip that you can do every single time you're boxing that'll help improve your speed of your punches. Now who doesn't want to punch?
We all want to punch faster, right? No matter whether you're an 80 year old guy, a seven year old kid, everyone wants to punch faster. Now, by you practicing these three exercises and doing the tip that I'm gonna give you at the end of the video, I guarantee you, I totally guarantee you that you'll see improvements in your hand speed within the next one or two weeks. Guys, if you're new to this channel, my name's Tony Jefferies, I'm an Olympic medalist boxer, former undefeated professional, seven times national champion, European champion, and I'm also champion European. champion and on this YouTube channel I give you everything boxing education so make sure you subscribe and hit that bell notification so you never miss one of my video uploads.
So exercise number one that you can do is shadow box with these bad boys here with dumbbells. Shadow boxing with dumbbells is something I used to do all the way through my career whether it be two pound, three pound, four pound, five pound dumbbells anything over five pound gets a little bit heavy so Now when you're shadowboxing with dumbbells and you're thinking about punching fast with these, what happens is when you're not using the dumbbells, when you haven't got the weight here, your hand speed is going to improve and get you to be able to punch faster. So what I used to do when I was working three minute rounds of shadowboxing, for the first 45 seconds of the round I've got the dumbbells up, I'm working on speed.
Next 45 seconds I'll throw these down. Straight away my hands have improved in the hand speed. Next 45 seconds pick them up, next 45 seconds I'll put them down.
And another great thing about shadow boxing with dumbbells, yes like I said it improves your hand speed a lot but as well it helps you with shoulder and arm endurance. Hands sometimes get tired when we're on the heavy bags or when we're shadow boxing or we're sparring and the hands will start to drop down but when you've been shadow boxing and you're used to having two to four pound dumbbells in your hands keeping your hands up like I said. It really helps the endurance in your arms and helps you be able to keep your arms up as well I mean if you think about it our arms is not used to being in this position Our arms used to be in this position so our arms do get tired So when we do lift them up even when you've just got wraps on or gloves on they will get tired But shadow boxing with them bad boys right there is going to help improve your shoulder endurance and overall your hand speed as well Moving on to number two is using this guy for shadow boxing This is a resistance band right here.
Now you can get these at different resistance, it's like a big elastic band. This is a pretty intense, tough resistance band. What I'm going to do with this, I'm going to throw it around my shoulders, put it under my arms, put my thumbs inside of it like this in my boxing stance.
And now I'm going to shadow box with this. Now this is even tougher than the dumbbells. The reason being, when I throw a jab, this is trying to pull my arm back. So it's pulling. my arm back.
It's really engaging all of the muscles in my arm and I'm pushing my arm out. This is very difficult to do. Now if I can punch fast with one of these, when I haven't got this, imagine how fast I can punch.
A lot faster. Like I said, this is another great thing to engage the muscles on your arms. No matter what you're doing in boxing, it's going to help with your overall fitness and overall endurance of your upper body and your shoulders.
shoulders. And like the dumbbells what you can do is 45 seconds on, 45 seconds off with one of these if you're doing the three minute rounds. If you're doing two minute rounds, 30 seconds on, 30 seconds off, 30 seconds on, 30 seconds off.
And focusing on speed. Obviously we want to focus on good form because like I always see on this channel it's perfect practice makes perfect so you always want to be practicing perfect but we concentrate on speed and this is what you're watching this video for because you want to learn how to punch faster and this is exactly that. This is going to really help improve your overall hands. Now tip number three is a great little drill that you can do and this you don't need any equipment for.
Now what I want to do I'm just going to get in my boxing stance here and I'm going to just throw 30 jabs as fast as I can. So I'm here Just working on pure speed. So when we throw it out fast, we want to bring it back fast as well.
So you're not just concentrating on, bah, leaving out, bah, looking for the power jab. We're working on speed. So we're out and back really fast. Working on 30 of them. Then we can work on the cross.
Working on that good form as well. Then we can work on the hook. 30 of them.
Thinking about speed. This is not just going to help you with your speed, it's going to help you with your form as well because I want you working again on good form. If you're throwing the cross and it's like, that's wrong.
That's just going to get you in a bad habit. It's not going to improve anything, it's going to make you worse. So you've got to turn that hip. Working on good speed, good form, good technique. Now let's do 30 of them.
So you do 30 jabs, 30 cross, 30 hook and if you want you can add the uppercuts in. 30 uppercuts. That right there is 120 punches you're going to throw. Do that, have a minute rest, do it again, have a minute rest, do it again, and then you're done. So three sets of that, that right there is 360 punches that you're going to work on.
Now think about it, if you concentrate on throwing 360 punches all fast, what's going to happen? You're going to end up being able to punch faster, right? Makes sense. So let's move on. to the last tip and this last tip will definitely help you punch faster.
Before I tell you about that, guys if you've enjoyed this video please let me know in the comments below or just by giving it the thumbs up will help the channel. If you're new here make sure you subscribe for lots more videos like this. So what can you be doing to punch faster every time you're in the gym without even having to think about it and that is wear bigger gloves. Yes wear 16 ounce gloves. All of my sessions from when I was a 10 year old kid in the gym all the way through to a 27 year old pretty successful professional boxer I always wore bigger heavy gloves.
Now you might be thinking well if you wear bigger gloves that's gonna slow you down and you're right it is it's just like shadow boxing with dumbbells or shadow boxing with the resistance band it makes you slow but guess what when you are when you put on them 10 ounce gloves after you've been wearing 16 ounce gloves your speed goes from there to there Boom! Your punches will speed up very, very nicely. So always wear bigger gloves for when you're training, if you're competing, or even if you're doing mitt work, put the smaller gloves on to make yourself look more impressive and feel good as well.
Because guess what? If you feel good when you're boxing training, you're going to perform better and I want you to perform the best you can. That's why I do everything on this YouTube channel to help you get better at boxing. Guys, Thank you for watching.
Any questions, leave them in the comments below.