improving your hand speed

[Goose]

give advice that worked for you to improve hand speed outside of just improving the technique.

I have been working on power for the last few months and noticed improvement, but my speed declined quite a bit

what can you do to improve handspeed? any speed drills people want to share?

[scrap]

Once you understand the Body works All or Nothing, the better you will understand Speed. one technique is Proprioception theres some wonderfull ideas can be tried using Oral Techniques with this form of training :good

[Aplin]

I found strength training helped my power massively.
Weights I was doing Bench, Deadlift and Squat 5 x 5 as heavy as possible.
As someone has already said you need to train the whole body. Squats do your legs, Bench does your arms and chest, Deadlifts does your back and pretty much everything else

Speed I found light dumbells helped me pretty quickly.
DB Shadow Boxing I was doing 5ib, 3ib, 0ib for each for 3 minutes.
Repeat three times; so nine rounds total.

You could try bands both by punching into resistance and punching away from it.

[Bodi]

Bodyweight plyometrics

Medicine ball throws

'Overspeed' training using resistance bands

Resistance band punches

Isometrics

'Complex' training

One arm med ball pushups

Gymnastic rings - one arm variations are fantastic!

Juggling (work towards doing this with your eyes closed... trust me)

Prob a few more that I can't remember right now

I utilise all of the above in my training, and my handspeed is significantly faster than it has ever been.

Scrap - have you done any work with the Alexander technique?

[Goose]

thanks for that, aplin and bodi....to add to that list i found that controlled pulling excercise generally help sharpness and speed of my punches.

scrap.....what is this that youre talking about....explain it to me like im 3 year old if you dont mind

[Bodi]

Proprioception is simply a sixth sense. When people say that a fighter has a good 'feel' or awareness of himself, this is what they are referring to. It is used extensively in rehabilitation.

[scrap]

Simply its a form of keeping posture under stress, by keeping Oral stability where speed comes from Posture. A simple thing you can try, stand on your Dominant leg with the other leg raised in balance, then shut your Dominant eye and stay Balanced on one leg. When you can do that comfortably, you move onto the hard stuff like standing on 2 balls and playing with them with eyes shut its fun :yep

[scrap]

Bodi its feel the fastest sense to cerrect Oral Balance keeping the Head where it should be above the Coxxys.

[Bodi]

I'm not expert in this field, scrap, but it does interest me so I have been trying to educate myself in this area lately.

Any advice on where I can find any studies or good books in this area?

Cheers

[scrap]

Pm you Mate :hi:

[JagOfTroy]

Bodi its feel the fastest sense to cerrect Oral Balance keeping the Head where it should be above the Coxxys.

Can you elaborate more on this?

And what do you guys mean exactly by Oral balance/stability?

[scrap]

Oral is anything above the kneck The Head, depending where it is in relation to the Coxxys bottom of the Spine your centre of gravity and in relation to the Feet, gives you the ability to generate power plus speed throughout the body. Speed Power and movement Comes from Balance and good posture. The Bottom line is we are trying to beat Gravity while in motion, good posture helps you to not injure yourself while attemting the possible :D

[scrap]

Jag, heres a little thing which should explain a few things. When the chin is down on the chest certain things happen. 1 The muscles already have a response you have started a chain reaction. To punch the have to change from the 1st response. 2nd your Diaphram can only work by half its capacity, try it with your chin down then with your chin in feel the difference. 2 your eyes work primary of Oxygen their main energy supply with your chin down you are cutting the supply off to the Eyes plus Muscles, niether can work as they should causing Stress to the nervous system. 3 Your Head with the chin down is 4" nearer the thing thats trying to Hit you and you are on your Front Foot not a good place to be in Gravity :good not a good place at any time

[Rock0052]

I found strength training helped my power massively.
Weights I was doing Bench, Deadlift and Squat 5 x 5 as heavy as possible.
As someone has already said you need to train the whole body. Squats do your legs, Bench does your arms and chest, Deadlifts does your back and pretty much everything else

Speed I found light dumbells helped me pretty quickly.
DB Shadow Boxing I was doing 5ib, 3ib, 0ib for each for 3 minutes.
Repeat three times; so nine rounds total.

You could try bands both by punching into resistance and punching away from it.

To segue off your first suggestion, throwing in some power clean, hang clean, and those same snatch lifts will tie together the whole workout by making all aspects of the body work together in the same movement. It's quite effective for building up the back's power while retaining flexibility.

[kwop]

A bunch of the guys here good advice. try what is suggested and dee what works for you. One thing to keep in mind while practise, sparring and definetly while actual competition, is to stay loose and breathe. Technique is everything. without it, your fight game will lack your highest potential

[Drunken-Master]

[QUOTE]Speed I found light dumbells helped me pretty quickly.
DB Shadow Boxing I was doing 5ib, 3ib, 0ib for each for 3 minutes.
Repeat three times; so nine rounds total.

:good This is exactly my routine. I also use resistance bands. And just because enjoy B-Ball....I also throwing in some hoops twice a week.

[KillSomething]

Aside from the stuff said already, I'm inclined to think that trying to punch faster and/or punching faster increases handspeed.

Watch that weird thing Pacquiao does when he shadowboxes. Just moves his hands in small little uppercut motions as fast as possible sometimes. Looks stupid and pointless but I've been doing it every once in a while and it feels like it makes the muscles in your back fire and recover quicker.