Boxers always want to increase their speed and quickness. When you are faster in the ring, it gives you a great opportunity to hit your opponent and avoid your opponent's punches. You don't have to become a boxer to want to become faster. Many athletes and individuals want to get faster in their sport and they turn to boxing exercises to help them do it.
Jumping Rope
Boxers have been jumping rope to build speed and quickness for generations. It is a great drill for the ability to move your feet quickly to get you in a position to deliver an effective punch or avoid taking a punch. Jumping rope for a period of three minutes at a very fast pace will increase your reaction time and your quickness. Three minutes is the same amount of time a boxer spends in the ring for each round. Taking a break after three minutes and then repeating the drill will make the exercise effective for anyone who wants to get quicker.
Hill Running
This is an important exercise that will build speed, power and endurance for fighters and non-fighters alike. Running up hills is a taxing exercise that builds explosive speed. This exercise has been used by fighters like Muhammad Ali, Sugar Ray Leonard and Manny Pacquia as well as Hall of Fame football players Jerry Rice and the late Walter Payton. The ability to run up the hills translates into much greater speed on the field of competition.
Interval Training
Boxers use interval training to get stronger and more explosive while building speed. Non-fighters can use intervals to build speed and quickness. Go to the local high school or college track and measure off distances of 100, 90, 80 and 70 yards. Sprint all four distances in descending order. Take no more than 15 seconds between sprints. After you have finished the last sprint, repeat the drill. Do one more double-set of sprints before your session at the track is over.
Posted in: Boxing Exercises