Boxing requires great physical and mental stamina because in the ring, every second can determine win or lose. A fast and streamlined shot (not getting a lot of air resistance) is always good for putting pressure on your opponent. Combine power, speed and skill, and you too can fight like Muhammad Ali!
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Method 1 of 3: Strengthening Muscles
Step 1. Strengthen your lower body by jumping, biking, or squats
Do jumping jacks with a jump rope. Cycle on a regular or stationary bicycle. Add weight while doing squats for an extra challenge. The lower body is the foundation of your strength so develop and strengthen your quad and hamstring muscles.
Step 2. Hit the water or sandbag for increased strength
While in the pool, target the water and hit straight ahead. Water provides resistance to hitting, similar to how resistance bands work. Hit repeatedly, consistently, and slowly to get a good punching motion. This technique will help build “muscle memory” while increasing strength.
You can use sandbags instead of water
Step 3. Improve rotational movement with core exercises such as sit-ups and push-ups.
Improve your upper body strength with core exercises to develop your punch and speed. Also, try moving your muscles in a rotational motion by swinging your baseball or golf bat as if you were going to hit.
Method 2 of 3: Increase Speed
Step 1. Stretch to relax your body and maximize your stroke speed
All the tension in the body will slow down the speed of your stroke. Take deep breaths, relax your shoulders, and stretch to loosen tense muscles. The more relaxed the muscles, the greater the opportunity for the body to move at maximum speed.
- The fist should only be tightened when it is about to hit the opponent.
- Keep your biceps and triceps relaxed just before landing the punch.
Step 2. Take a deep breath to clear your mind before hitting
Fill your lungs completely and release the entire breath to release tension in your body and mind. Deep breathing helps dispel distractions so you stay focused and think clearly about the hit.
- Try doing meditative exercises for a few minutes before fighting or training.
- Don't think too much about winning or losing, take on the challenges that exist today, and don't forget about your speed.
Step 3. Breathe quickly to increase the speed of the stroke
Experiment with the speed of the stroke by slowing and accelerating the breath. You'll notice that if you breathe slowly, you won't be able to throw punches quickly. This is because rapid breathing is a milestone in rapid movement. Practice doing rapid, repetitive breathing, inhaling before hitting and releasing when throwing a punch.
Step 4. Do punching exercises like “shadowboxing” to build hitting speed
While focusing on the breath, practice your strokes as much as possible. Your speed will increase as you practice more. Use the “shadowboxing” technique, which is to keep moving while throwing punches into the air, as if there was an opponent in front of you.
- The fastest punch is the strongest punch thrown in the shortest time.
- Master the shortest strokes to be able to throw punches as quickly as possible.
Method 3 of 3: Using Exercise Tools
Step 1. Use weighted gloves during hitting practice to increase speed
The weighted glove adds weight to the back of the hand making it ideal for hitting practice. This weight is useful for stroke movements such as upper-cut, hook, and jab.
- Weighted gloves will keep both hands in the correct position and are very helpful in practicing quick strokes.
- These weights will help you get used to hitting with extra weight so that when the gloves are removed, you can hit more quickly and easily.
Step 2. Try wrist weights to increase strength
It attaches to the wrist using Velcro strips for even weight distribution. Place weights on your wrists, and perform the exercise as usual while focusing on the shot. When released, the hitting load is reduced so that the stroke is easier to do.
- Increasing the power of the blow will also increase the speed of the hit.
- Wrist weights are similar to weighted gloves, but the load is distributed on the wrists instead of the backs of the hands.
Step 3. Hit the punching bag to practice quick hitting
Exercise with a punching bag will help improve hand-eye coordination and good timing. The goal of this exercise is to reduce the size of your hoops because smaller circles produce faster strokes.
- Keep your hands close to the punching bag, and beat in a circular motion. Your hands make a small circle in the air.
- Hit with a right-right rhythm, left-left twice with your right hand, and twice with your left. Repeat this exercise and increase the speed if you feel comfortable.
Step 4. Practice hitting the double-end bag to improve hand-eye coordination
Practice with a double-end bag can improve technique and speed of your stroke. The goal of this exercise is to hit quickly and accurately until your muscles remember it. This exercise will also improve mental reflexes.
Start with a one-two punch combination until you know the timing well. If you're used to it, do a jab or other combination of strokes
Step 5. Use resistance bands to build muscle strength
Resistance bands are elastic bands that use resistance to strengthen muscles. Strengthening your arms will help increase the range of motion of your stroke and help increase the speed of your strokes over time.
