does anyone know how to increase overall speed??
- moving quicker with lateral movement, head movement, reaction/reflexes, hand speed, etc??
does anyone have any suggestions for in the gym work and out of the gym exercises or rountines?

Basically practise, but for footwork and speed of it i suggest basketball defencive parctise (slides, sprints, footfire). I have about 5 years worth of this sort of training and my acceleration is that much quicker than anyone elses purely because of this i suspect. Also helps you with lateral movement. If you want some exercises which i did just let me know and i'll send them to you. The rest i'm not too sure what you can do, but like i said in the reaction thread, video games have been shown to help improve reactions so maybe thats the go.

mainly pratice/training, the longer you have been doing it the better you will get at it.

i agree with both of these replies. basketball definitely helps with footwork and lateral movement. me and my co-workers run some ball on our lunch breaks (we got a court set up at our warehouse) every day for 45 minutes or so and my footwork and lateral movement keeps on improving when i'm in the gym.

Play some football (Soccer in America)

Throw punches in a pool or under water to gain quicker handspeed

Run 40 meter sprints with a car tire tied behind your back ( or whatever you can find thast heavy ) if you want to improve your handspeed, shadowbox with 3 to 5 pound weights. some dont recommend this, i do though. It definently helped improve my already great handspeed. Also, hit the heavybag with closed fist as hard as you can ( yes i know this isnt recommened either but it works if you hit it right ) for as long as you can and as fast as you can. This will great increase your jab or setup punches that you throw with your fist not completely closed.

Run 40 meter sprints with a car tire tied behind your back ( or whatever you can find thast heavy ) if you want to improve your handspeed, shadowbox with 3 to 5 pound weights. some dont recommend this, i do though. It definently helped improve my already great handspeed. Also, hit the heavybag with closed fist as hard as you can ( yes i know this isnt recommened either but it works if you hit it right ) for as long as you can and as fast as you can. This will great increase your jab or setup punches that you throw with your fist not completely closed.

Instead of weights, use the biggest gloves you can find. 16oz works well. And you wont damage your ligaments.

http://store.titleboxing.com/speedagility-speedladder-sql.html This and jump roping can increase your foot speed and agility.

thanks i appreciate all of your responses
Salty can u send me the exercises you talked about?

Ive used wrist weights and ankle weights while skipping and it greatly improved both my foot speed,and leg stamina.As well as my hand speed and shoulder stamina.

Football routines.

Sidestepping, sprints, you get the idea.

Football routines.

Sidestepping, sprints, you get the idea.

Thats what we do in boxing,with that thing I posted. Well with the foot drills.Now I find myself moving around the ring on my toes.haha If you practice those drills for some months you can be all over the place,exploding everywhere with your footwork.

Thats what we do in boxing,with that thing I posted. Well with the foot drills.Now I find myself moving around the ring on my toes.haha If you practice those drills for some months you can be all over the place,exploding everywhere with your footwork.

And I'd like to add that shadowboxing will fine tune the overall build in speed.

That can be done at night after workouts, but when you move laterally and throw punches in numbers it becomes a workout again.

I don't like that aspect, but I'll do just enough just to feel good.

And I'd like to add that shadowboxing will fine tune the overall build in speed.

That can be done at night after workouts, but when you move laterally and throw punches in numbers it becomes a workout again.

I don't like that aspect, but I'll do just enough just to feel good.

I used to love shadowboxing at home,now I hate it.To build my speed I had that resistance band,or I'll snap my punches on a light heavybag making sure it doesnt go wild,just a small nudge. That way I know Im hitting the bag with snap and speed.

I used to love shadowboxing at home,now I hate it.To build my speed I had that resistance band,or I'll snap my punches on a light heavybag making sure it doesnt go wild,just a small nudge. That way I know Im hitting the bag with snap and speed.

Yeah I need to look back at that old video of you hitting the bag, those were good to watch for techniques. And moving forward throwing lead left hook and then right hand is easier said than done properly.

I see people at the gym all the time that can punch in rythim.

Vers with resistance bands.

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Vers with resistance bands.

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Damn,I need to post a new video.Ive been with Leija for 6 months now(this is a vid of my old gym),and I look nothing like that anymore.haha.I dont even throw a right hook anymore,and I sit on most of my punches,and stay in a crouch.

Damn,I need to post a new video.Ive been with Leija for 6 months now(this is a vid of my old gym),and I look nothing like that anymore.haha.I dont even throw a right hook anymore,and I sit on most of my punches,and stay in a crouch.

Have you sparred with him?

Have you sparred with him?

Yeah once.Thats one slick ****er,he moved around alot staying away from my power.He's a good counter puncher too.He rarely hit me except when he countered.Ive never faced a counter puncher,cause Im one. If it was a match it would be even,maybe going to him since I used about 50% power.In the 2nd round I figured him out and cut the ring off and threw more jabs,but the sparring was light punching,but it as aggressive.

Considering he's an ex 2 time World Champion.I think I did damn good.haha. I held back alot on power because I didnt know how hard he wanted to go.I didnt know if it was a test or something,but he kept thinking I was a pro after we were done.Then I reminded him I have 1 am.fight.:lol1: He's a real cool person.

Yeah once.Thats one slick ****er,he moved around alot staying away from my power.He's a good counter puncher too.He rarely hit me except when he countered.Ive never faced a counter puncher,cause Im one. If it was a match it would be even,maybe going to him since I used about 50% power.In the 2nd round I figured him out and cut the ring off and threw more jabs,but the sparring was light punching,but it as aggressive.

Considering he's an ex 2 time World Champion.I think I did damn good.haha. I held back alot on power because I didnt know how hard he wanted to go.I didnt know if it was a test or something,but he kept thinking I was a pro after we were done.Then I reminded him I have 1 am.fight.:lol1: He's a real cool person.

Yeah that's awesome.

does anyone know how to increase overall speed??
- moving quicker with lateral movement, head movement, reaction/reflexes, hand speed, etc??
does anyone have any suggestions for in the gym work and out of the gym exercises or rountines?



In his autobiography Joe Louis claims he became fast by catching flies then opening his hand and letting them fly away.

ok i will give you a exercise which will help you

you will punch the bag 1-2 combos, just jabs(no hokes ect..) for 15 seconds and then after the 15 seconds. you will shall do 15 seconds straight after but just punchin japs as fast as you can. you do this 2 times so it lasts 1 min, then you have a 1 min breake holding the bag for your partner then swop over and you do the routine agen start of just doing 3 mins each. you may think this sounds easy but do corectly with the right intesity it will be hard. the work it up to 5 mins each ect...

did you say punching japs?

ok i will give you a exercise which will help you

you will punch the bag 1-2 combos, just jabs(no hokes ect..) for 15 seconds and then after the 15 seconds. you will shall do 15 seconds straight after but just punchin japs as fast as you can. you do this 2 times so it lasts 1 min, then you have a 1 min breake holding the bag for your partner then swop over and you do the routine agen start of just doing 3 mins each. you may think this sounds easy but do corectly with the right intesity it will be hard. the work it up to 5 mins each ect...

Thats not that intense.We have cardio class and our older group thats there just to get in shape does that. They're mostly business ppl,and our classes last for an hour. Plus we add hooks to the mix,double end bag also,jump roping,and foot drills.

In my experience Forearm work seems to increase speed. It sounds reasonable to because Bruce Lee stressed forearm work a lot. I also heard that the forearm is the only limitation for your punching speed, it won't matter so much about your shoulder/triceps/chest etc.

EDIT: this only applies to punching^

Thats not that intense.We have cardio class and our older group thats there just to get in shape does that. They're mostly business ppl,and our classes last for an hour. Plus we add hooks to the mix,double end bag also,jump roping,and foot drills.

its harder than you think really

its harder than you think really

i would hope so...

If you wanna increase your overall speed in these maneuvers you mentioned you just got to constantly train them to the point of a reflex. To the point when you don't have to think of bobbing when someone throws punch at you, your body does it automatically.


As they say, if you want to increase your sprinting speed, you sprint. All other exercises are secondary and should be used as a warm up at best.

its harder than you think really

haha I do it and more.I should know.Maybe your boxing class and you are just weak? Not to sound mean,but thats what its sounding.Not alot of ppl can take what other ppl do.