Boxing is a very interesting and useful sport. Many believe that the main task of athletes is to beat their opponents. However, in reality, boxing is not necessary for inflicting damage on other people, but for self-improvement and developing the following skills:
- strength;
- endurance;
- speed.
It is speed, or more precisely its development, that we will discuss. Incidentally, the very concept of “speed” in boxing is ambiguous and refers to the speed of movement, punches, and reaction.
Developing reaction speed
Reaction speed plays one of the most important roles in fighting technique. It is important both when performing attacking moves and when performing defensive actions. A boxer’s reaction consists of several stages:
- Waiting for a blow. The athlete pays special attention to the opponent’s fighting technique. The body experiences strong internal tension.
- Preparation. The boxer collects his thoughts, and a plan for the strike quickly forms in his head. At this stage, the brain experiences tension.
- Executing the strike. Once the athlete is ready to attack, the brain sends the appropriate signal to the muscular system, which in turn delivers the strike.
Developing reaction speed in boxing The above list clearly demonstrates the complexity of delivering a punch. It requires not only time, but also considerable psychological effort on the part of the boxer. In order to develop reaction speed, it is recommended to train regularly with a partner or practice on boxing pads. In addition, you can practice punching the air.
To minimize reaction time, you need to learn to concentrate. This will allow you to track all of your opponent’s actions and make quick decisions to organize a counterattack. It is necessary to practice all movements long and hard, because this is the only way to achieve and and increase your reaction speed.
Developing speed of movement
In order to move quickly around the ring, you need to do exercises to develop your leg muscles:
- sprinting on command;
- obstacle course running;
- squats with weights;
- high jumps;
- running with changes in direction and speed.
Developing striking speed
Striking speed is an important indicator and is directly dependent on reaction speed. The faster the strike is delivered, the more power it will have. The most effective boxing movements are considered to be those aimed at a quick attack or counterattack.
When executing a good punch, the boxer’s hand constantly accelerates, and the momentum is transferred to the opponent upon impact. In order to develop punch speed, it is recommended to practice movements in high-intensity mode. The use of dumbbells, weights, and expanders is encouraged. Performing various exercises under increased tension will allow you to develop high punch speed, since there is no tension in the ring, making it easier to make sharp movements.
Working with weights requires a competent approach. For example, you need to start exercises with the minimum weight. Over time, it is gradually increased. In order to avoid unwanted fatigue, it is recommended to work with weights according to a specific schedule, which is selected by the coach on an individual basis.
Not only dumbbells and kettlebells are often used as weights, but also belts, cuffs, and vests. Thanks to them, you can not only choose the right load, but also easily adjust it in either direction.
To develop striking speed, it is advisable to use weights of different masses. It is necessary to alternate between light and heavy weights. The training should end with practicing strikes without weights.