Whether you’re a boxer, a kickboxer, or a mixed martial artist, hand speed is an essential attribute you must have in order to be a competitive fighter. Although there are many ways to increase the speed of your punches, here at SciFighting, we’ve found three useful exercises you can add to your schedule. These workouts should be done in addition to your daily routine. They’re not meant to replace anything you already do, just to serve as something to give you an extra edge.
1) Explosive Push-Ups
When doing push-ups normally, you usually want to perform them at a slow pace. Forget about that, these are explosive push-ups. They’re not meant to get you more toned to help you’re underwear modeling career; they’re meant to make you more explosive so you can punch like Igor Vovchanchyn. You should be executing these as fast as possible while maintaining your breathing. One of the most effective forms of the explosive push-up is the clapping push up. The most important thing to keep in mind while do these is to spend as little time as possible at the bottom of the push-up with your chest to the ground and your elbows bent. You want your elbows to be like springs; that’s how you build up the explosiveness in your arms. Start by trying three sets of ten to fifteen.
2) Resistance Band Punching
You can also improve your punching speed by practicing with resistance bands. Just put them on and practice shadow boxing like you would normally. Resistance bands are an effective tool because they constantly apply force while you’re throwing punches. Over time, doing this exercise on a daily basis will help build up your speed and explosiveness. Weight training doesn’t do this because weights only feel heavy at the beginning of the lift. After you push the weight up, the momentum you gain alleviates the force against you as you continue to extend your arm.
3) Swimming Laps
Swimming is also an excellent way to increase your hand speed because, like the resistance bands, the water is constantly working against your body. According to Bucknell.edu, “The water offers 12% – 14% more resistance than when you exercise on land.” Additionally, swimming is a great cardio workout and puts minimal stress on your joints. Try swimming a few laps in the pool after each workout. It’s a lot harder than it looks.
Please don’t jump into the deep end of the pool without knowing how to swim first. According to CDC.gov, “Every day, about ten people die from unintentional drowning. Of these, two are children aged 14 or younger. Drowning ranks fifth among the leading causes of unintentional injury death in the United States.” So, please, be careful.