Attention ALL boxing champions-in-the-making!
Do you feel like your punches just aren’t SNAPPING the way they should be or maybe you’re missing opportunities because you’re lacking that speed?
Well, get ready to experience a MAJOR upgrade, because I’ve got the 9 best boxing hand speed drills that’ll give you lightning hands like Amir Khan.
I know the struggle all too well – I used to spot opportunities in sparring and fire the shot with as much strength as possible, but my hands just felt too slow and I’d miss it.
UNTIL… I started incorporating these hand speed drills into my boxing workouts.
The results were mind-blowing. I could literally see the difference in my punching speed and reaction time after just a few days. Even my coach noticed the difference.
Fun fact – Fight Camp estimates that ‘professional-level boxers can generate average punch speeds of around 25 miles per hour’! CRAZY.
Speed is developed, it isn’t a natural born talent, and take my word for it, it’s just as important as power (if not more important!)
TL;DR:
The 9 drills we’ll cover are;
- Shadowboxing
- Barbell Push Outs
- Heavy Bag Combos
- Dumbbell Punches
- Reflex Ball
- Speed Bag
- Partner Drills
- Resistance band punches
- and Push-Up Punches
Why Should You Improve Hand Speed For Boxing?
Let’s start off with the basics. Why should you improve your hand speed for boxing? Pretty stupid question right? I mean it’s obvious, you want to be as fast as possible!
But let’s look at the actual benefits and situations where hand speed is super important.
- Surprises your opponent – There’s nothing worse than having a slow punch, slow enough that your opponent sees it and avoids it. The element of surprise comes with hand speed and a fast punch can really throw your opponent off guard.
- Quick counterattacks – Any boxer knows that counterattacks are one of the best offensive methods of boxing. Having the ability to respond quickly with fast hands is key to landing shots and getting the upper hand on your opponent (mind the pun!)
- Number of punches – The number of punches you throw is naturally going to increase as your hand speed increases. And let’s face it, the more shots you throw, combined with good technique and power, the more you are likely to land.
- You’re going to look like a PRO! – No, seriously, your hand speed is going to improve your accuracy, defense, and help you land more punches. All of these things are going to make you feel and look like a pro.
What Will Hand Speed Drills Focus on?
Hand speed drills are going to focus on the following;
- Improving stamina and muscle endurance
- Improving reactions
- Building vital muscles for speed
- Building explosive strength
- Making your punches SNAP!
What Equipment Do I Need to Get Started?
Here’s the equipment you need to get started. Where possible, I’ve listed some alternatives that you can use at home if you don’t have access to equipment, calisthenics style!
Your local gym should have all of this equipment.
- Boxing gloves
- 1-3kg weights (Use household items if you don’t have these like small bottles of water)
- Reflex Ball
- Speed Bag
- Heavy Bag
- Barbell (Use a heavy household item roughly 10kg if you don’t have access to this)
Boxing Hand Speed Drills & Exercises
Let’s jump into the 9 Best Boxing Hand Speed Drills!
Shadow Boxing (Weights Optional)
Let me start by saying I LOVE shadowboxing.
It’s been the key to improving my footwork, speed, power, and defense from the start of my boxing journey.
Shadowboxing is going to help you build your muscle memory and speed. Focus on your single punches, then add in combinations.
To make this more challenging, add light weights (1-3kg) or a resistance band.
Step-by-step Instructions and Tips
- Do three, two-minute rounds at the beginning of your workout.
- Try to focus on your speed and keep your shoulders loose and free.
- Draw your hands back as quickly as possible after every punch
Barbell Push Outs
Barbell Push Outs are great for building that shoulder muscle and improving endurance.
The explosive movement also mimics a punch. Use this drill to improve the explosiveness of your punch.
Step-by-step Instructions and Tips
- Do three, 1-minute rounds
- Keep legs shoulder width apart, and push out from your chest
- Keep your core engaged
- You can use a medicine ball or something else heavy you might have in your house.
Heavy Bag Combinations
Use the heavy bag to practice your speedy combinations and build your endurance. Try to focus on speed training by working in fast intervals, similar to a HIIT workout.
Start by throwing quick straight punches for 30 seconds, followed by 30 seconds at a normal pace. This flow of punches will also build your stamina and endurance.
Step-by-step Instructions and Tips
- Don’t try to make the heavy bag go flying! Instead, focus on your speed and keep the heavy bag from moving around too much.
- Do three, three-minute rounds.
- Keep the intensity HIGH!
Dumbell Punches
This drill is similar to shadow boxing but instead, it focuses on purely shoulder endurance and punching speed, instead of technique, foot movement, etc.
Stand in your guard position and throw consistent straight punches, bringing your hands back to your cheeks after each punch.
You don’t need to go full speed for the whole round but focus on making each straight punch fast and quickly bring your hand back.
This drill was key for me when I was working on my punching speed.
Step-by-step Instructions and Tips
- Do two, 1-minute rounds
- Use a comfortable weight (3-5kg)
- Stand in your boxing stance
Reflex Ball
The reflex ball made me laugh when I first saw it. It was kind of funny seeing a tennis ball hanging from a guy’s head with a string… but I still bought one, and I LOVE it!
The reflex ball is seriously challenging when you first use it. It really humbles you when you throw punches because of the speed of the tennis ball coming back at you.
Using the reflex ball is great for coordination, accuracy, and speed. And you can pick one up for just a few dollars!
Step-by-step Instructions and Tips
- Start off slow, don’t punch with too much power
- Focus on the ball, and keep moving around
- Do as many rounds as you feel comfortable as this isn’t too intense. I try to do 3 rounds of 1 minute each
Speed Bag
The speed bag is iconic, it’s been around since the start of boxing, and it’s a part of most pro boxers’ boxing training.
It’s easy to hit a slow-moving bag, but the speed bag has its challenges. Your reaction time needs to be spot on and your hands need to move quickly.
The speed bag works on your hand-eye coordination, reflexes, upper body endurance, and of course, speed.
Step-by-step Instructions and Tips
- Throw a punch and watch how the bag moves, repeat this slowly till you build a quicker pace.
- Build a flow and keep your shoulders loose
- Do two, three-minute rounds at the start of your workout
Partner Drills
Partner drills are one of the BEST boxing drills for building hand speed.
Here’s an example of a partner drill
- Your partner throws a quick 1-2 (Jab, Cross)
- You parry the jab and slip the cross
- You instantly throw back the 1-2 as quickly as possible
This simulates a match-fighting experience. Your opponent is not going to wait around in real life, and they WILL counter!
Doing this drill will increase your hand speed as well as your accuracy and timing.
Step-by-step Instructions and Tips
- React quickly with the counter to make sure your punches are speedy
- Your training partner can use mitts but they aren’t necessary
- Do three, two-minute rounds.
Resistance Band Punches
Resistance bands are AMAZING.
If you don’t have weights, you can pick up a resistance band at almost any store that sells gym equipment.
Resistance bands come in different tensions, depending on how difficult you want your workout to be.
Not to mention, they can be used for a bunch of other exercises.
Wrap the band around something strong, like the corner of your boxing ring, and start punching out intensely.
Trust me, you’re going to feel the burn INSTANTLY.
Step-by-step Instructions and Tips
- Keep a consistent speed, push through the burn
- Work on different punches, straights, uppercuts, hooks, etc.
- Do three, one-minute rounds.
Push-Up Punches
Push-up punches are an explosive movement that helps you build strength + punch faster.
This exercise will get you that Mike Tyson physique & make you as fast as him!
Go into your normal push-up position, but when you come up, jump with your fists for the explosive movement.
Just remember to wear your boxing gloves to give your hands that extra padding.
Step-by-step Instructions and Tips
- Make each push-up explosive, and come back down slowly
- Aim for 10 push-ups at a time, do this 3-4 times.
How To Fit These Into Your Workout and Some Extra Tips
Add these drills to the beginning of your boxing workout.
Try doing them after your warm-up to avoid any injuries. You can even make a small circuit with a few of the different drills to make things more fun!
Here are some extra tips to consider;
- When punching, really try to snap your wrist at the end of every punch
- Work your upper body muscles as a fast punch is determined by the contraction of your shoulder and chest muscles.
- Transfer weight from your legs into every punch.
- Engage your core in every exercise.
Conclusion
Improving hand speed is vital in boxing. Having quicker hands is instantly going to give you the upper hand on your opponent, so don’t compromise on hand speed drills!
Add the exercises and drills into your workout, focusing on at least 3 every time you train for the best results.
Don’t forget to work on other parts of your training such as footwork, punching power, and technique, as they all play a part in hand speed.
FAQs
Q: Which equipment works best for hand speed drills?
A: Lightweight gloves, resistance bands, or a speed bag are great for speed work. Start simple and build up as your hands get faster.
Q: Can hand speed drills improve my punching power?
A: Yes! Faster hands mean faster punches, which carry more force. Speed drills can build the reflexes and strength you need for harder hits.
Q: What’s the quickest way to see results with hand speed drills?
A: Warm up, focus on form, and stay consistent! Try short, intense drills that work both speed and reaction time. Results can start showing within weeks or even days.
Q: How can I keep my hand speed up when I’m tired?
A: Practice small bursts even when fatigued—like shadowboxing or mitt work. Learning to stay quick when tired is a real fight advantage.
