Improvement...

[Landon S]

You have it figured out for the most part so I'll just add the other ways I know to help with those attributes:

Speed: Overspeed training, instead of punching against a resistance band let the band pull your hand (tie it to a doorknob for example). This will affect your bodies nervous system and let it know its ok to go faster and that it can (in lamens terms)

Power: Plyometrics, I'm just going to assume you know what these are. However the more specific to what your doing the better, for example, medicine ball throws (thrown like a punch) are more specific than plyometric pushups. However; plyometric pushups will never be obsolete and you should still use them, even if its just to change up exercises

Footwork: sorry but jumping rope wont help footwork much. As soon as you can skip rope decently it doesnt really help your boxing footwork any more but it is still good to do for cardio because its full body and if you use a heavy rope it can fatigue the shoulders. The best ways to improve footwork is by shadowboxing (with lots of footwork, punching on the move etc), partner drills, and sparring. Working the heavybag can help footwork too provided you actually move around and fight the bag not just hit it.

Reflexes: Reflex balls are fun and can help, its essentially a ball with bumps all over it to make it go in random directions. A cheap alternative is buy a bouncy ball and cut off some bits of it making it irregularly shaped so it'll fly off in random directions. Or you can buy a proper one which is only about 12 bucks. The best way to help your reflexes though is partner drills and sparring, in that order too (IMO). The partner drills let you work a certain parry/slip/counter over and over again until its no longer awkward and you can apply it. If youve never done a certain counter itll be a real ***** to do it in the ring unless the other guy sucks. Sparring picks up where the partner drills leave off, letting you learn to use the counters/slips/parrys in a real situation.

[Spacey1991]

You have it figured out for the most part so I'll just add the other ways I know to help with those attributes:

Speed: Overspeed training, instead of punching against a resistance band let the band pull your hand (tie it to a doorknob for example). This will affect your bodies nervous system and let it know its ok to go faster and that it can (in lamens terms)

Power: Plyometrics, I'm just going to assume you know what these are. However the more specific to what your doing the better, for example, medicine ball throws (thrown like a punch) are more specific than plyometric pushups. However; plyometric pushups will never be obsolete and you should still use them, even if its just to change up exercises

Footwork: sorry but jumping rope wont help footwork much. As soon as you can skip rope decently it doesnt really help your boxing footwork any more but it is still good to do for cardio because its full body and if you use a heavy rope it can fatigue the shoulders. The best ways to improve footwork is by shadowboxing (with lots of footwork, punching on the move etc), partner drills, and sparring. Working the heavybag can help footwork too provided you actually move around and fight the bag not just hit it.

Reflexes: Reflex balls are fun and can help, its essentially a ball with bumps all over it to make it go in random directions. A cheap alternative is buy a bouncy ball and cut off some bits of it making it irregularly shaped so it'll fly off in random directions. Or you can buy a proper one which is only about 12 bucks. The best way to help your reflexes though is partner drills and sparring, in that order too (IMO). The partner drills let you work a certain parry/slip/counter over and over again until its no longer awkward and you can apply it. If youve never done a certain counter itll be a real ***** to do it in the ring unless the other guy sucks. Sparring picks up where the partner drills leave off, letting you learn to use the counters/slips/parrys in a real situation.

Thanks buddy, yeah I know I knew a few ways to improve myself but I just wanted more examples to try... and you gave them to me, much appreciated mate green karma!

[Landon S]

Thanks buddy, yeah I know I knew a few ways to improve myself but I just wanted more examples to try... and you gave them to me, much appreciated mate green karma!

YAY green K! nobody gives me any anymore...Im starting to think Im not appreciated

[Spacey1991]

YAY green K! nobody gives me any anymore...Im starting to think Im not appreciated

Aha, well you are by this guy mate! Thanks again!

[mmrooms]

footwork: Skipping rope on a equilibrium platform.

[Spacey1991]

footwork: Skipping rope on a equilibrium platform.

Thanks!

[Super Zab Judah]

Could some people tell me how I could work on; speed, power, footwork/movement, and reflexes?

I know the following;

Speed - Shadowboxing with small dumbbell weights in my hands, throwing fast combination without stopping even when fatigued... which would also increase endurance.

Power - Speed basically equals power so when working on speed power will come with it, however hitting heavy bag often increases your power, lifting weights to an extent (you can't lift too much otherwise it will reduce speed), and also the technique used.

Footwork/Movement - Stay on your toes and move correctly when shadowboxing, also do plenty of skipping.

Reflexes - I don't know much on reflex training, one would be getting a Maze/Slip bag and using that to help my slipping reflexes (I saw a tutorial on how to effectively make one myself on youtube, want link just ask).

That is all I know to help increase these attributes so could you guys please give me some tips on other new ideas on increasing these things? Any advice would be greatly appreciated! Green karma for helping!

Speed - Explosive body weight exercises. Like clap push ups. It will make you stronger and quicker.

Power - Heavy gloves. Punching at your hardest every punch until you can go 3 rounds then you will be stronger and be able to hit harder.

Footwork - Skipping and shawow boxing. Also, running to make you lighter and lose weight.

Reflexes - Ask someone to throw punches at you or spar and work on how to defend yourself.

Hope this helps mate.

[Spacey1991]

Speed - Explosive body weight exercises. Like clap push ups. It will make you stronger and quicker.

Power - Heavy gloves. Punching at your hardest every punch until you can go 3 rounds then you will be stronger and be able to hit harder.

Footwork - Skipping and shawow boxing. Also, running to make you lighter and lose weight.

Reflexes - Ask someone to throw punches at you or spar and work on how to defend yourself.

Hope this helps mate.

Helps a lot thanks, I will try to give you green karma... doubt I can thought I remember giving it you in the past.