Developing Boxing Speed
Submitted by: http://www.boxingbagstore.com

There are two myths common among boxing newbies about how to develop speed. One is by use of the speed punching bag, another is use of weights.

A speed bag is only called a "speed bag" because the bag itself moves quickly. It has NOTHING to do with helping you to get faster. Next time you watch a person on a speed punching bag, ask yourself what punch is this actually helping? There is no punch a person throws with both hands out up in front, elbows out and the hands alternating in cyclic motions. A speed bag helps your shoulders prepare for holding/using your arms for long periods. After a well-done speed bag routine, your shoulders should be burning. Repeated speed bag training will enable you to punch and defend for the full 12 rounds.

Punching with weights can build strength, but not speed. Hooks, jabs, and crosses travel horizontally. The weight of dumbbells drives mass on a vertical plane. Muscles used to support the weights are not the same you use for punching. The only exception to this are upper cuts, however, a properly thrown uppercut should travel in a 'C' shape. Weights help you on the vertical part of the 'C' but not the other facets of the punch.

Consider other sports. Do sprinters get faster by running with weights? They may use weight vests to help with endurance or cardio, but not speed. Do cyclists use some kind of pedal bag to get quicker?

Becoming more and more popular is plyometrics training. These are quick, explosive movements similar to those you use in your sport. Basketball players use jump boxes to jump repeatedly to increase jump height as well as explosive jump speed. Football players use resistance cables to launch themselves from the "set" position to explode quickly towards the defender. For boxing, exercises such as jumping push-ups, 100 meter dashes, shot puts and medicine ball passes are what use similar muscle groups for punching and footwork to increase in speed. Many gyms use resistance cables either tied to boxing gloves or hand-held that force proper form and develop all muscles used during the punch.

Speed is not developed overnight. Proper plyometric training is generally done 2-3 times a week. About 3-6 weeks of training will start to show improvements, though of course, every person develops differently. Some people that have never done plyometrics and have poorly developed speed skills may notice great improvements the first week of training.