Drill for Faster Punching

Are you looking for ways to increase the speed of your punches?
There’s a number of ways to work towards this, but I’ve come across and superb punch speed enhancement method that I now use with my boxers.
This technique is courtesy of Andy Wake, the founder of Boxercise.
Andy is a really smart guy, has decades of experience in sports development and is a passionate advocate of all things boxing.
I strongly recommend that you subscribe to Andy’s channel, there’s always stuff that is really easy to action. Here’s the link:
/ @boxercise
So this punch speed enhancement drill makes use of a resistance band, but in the opposite way to how they are conventionally used in boxing.
Some key points:
1. The resistance band I am using provides a 15lb to 35lb resistance.
2. Make sure you are properly warmed up, this speed drill presents risks around hyperextension of the elbow.
3. This is quality based speed drill, not quantity.
4. Build it in as a regular part of your boxing training program, but don’t do it a week ahead of any fight.
5. 10 seconds of punching with 20 seconds rest - 5 sets.
Subscribe to Andy's Boxercise channel, it’s well worth your time:
/ @boxercise
Cheers
Fran
Here are 4 other ways that I can help you right now:
If you are thinking about beginner boxing, check out the 10 Beginner Boxer Skills playlist: • Beginner Boxer Skills ...
To access a wealth of bite sized boxing tips, jump to the 90 Second Boxing Tips playlist: • 90 Second Boxing Tips
To gain a solid understanding of bringing boxing skills together in a super-effective way, check out the 9 Boxing Drills to Build Style playlist: • Boxing Drills to Build...
If you would like even more structure and clarity, go and download your free book The Beginner Boxer Toolkit here - eepurl.com/dqop_X

[@myboxingcoach]

Go here to download your free ebook The Beginner Boxer Toolkit - www.myboxingcoach.com/

[@tonyx8750]

Joe Calzaghe used this and he had amazing hand speed ! Listen to this man

[@danr2652]

I remember buying one of those resistance bands from Title that were made for shadow boxing. Not only does it help with speed but also aids you in properly extending the jab without injuring the elbow joint.

[@karondavis2490]

Where to get em bro

[@danr2652]

@@karondavis2490 from Titleboxing. You can also find them at Walmart or Amazon.

[@_ilvortexxli2425]

Dan R thanks youu!!

[@markphilip9479]

is the band from title beter than normal ones for oxing specific excrcises

[@danielhiggins8798]

Muscle memory. I’ve seen videos of Olympic sprinters doing similar drills, with a long rope and spring loaded spool. It lengthens the stride also. Your method definitely simplifies the principle.

[@victoryspath4116]

This is the only video that I've seen so far that claims to improve hand SPEED and actually uses the resistance bands PROPERLY. There's a ton of evidence in strength and conditioning research that supports this concept, using things like boxing, swinging a baseball bat, sprinting or anything else that you're trying to improve speed of movement. Everyone thinks that Resisted movement improves speed but it's just the opposite. You could argue that it improves Force output but definitely not speed/velocity. Thanks for putting this simple but effective video out there! Great advice.

[@allendeisely-rice3014]

I've never seen anyone but my current athletic coach talk about this concept. I'm impressed! really knowledgeable!

[@Djent7779]

Cheers mate, I've been going to different gyms in London on and off, your vids really help,

[@streetbeefsdirtyd6368]

you are smart as hell! Keep the lessons coming!

[@shinobi1341]

hell yeah! going to be drilling this all week and then some!

[@ricobonifacio1095]

One person who disliked this thinks they know better. There's always somebody.

[@Lightbringer0999]

Rico Bonifacio no it’s just better to have the one that comes around your back bcuz it dose exactly that while keeping hits straight increases speed and makes u bring yo hand back after every hit

[@Mcnutt420]

@@Lightbringer0999 not to mention, if a band is pulling you, your body is learning to rely on the band to pull your arms straight and not the muscle working explosively to provide any power, anyone who's done any plyometrics or explosive training is probably scratching their head at this, even sprinters show minimal results when using this technique to increase speed

[@aaronrodriguez1410]

@@Lightbringer0999 just do both. With this drill you get that snap and front bands for that power

[@Antitious]

Never thought about using the band like that for my boxing. Great advice, any great boxing tournaments in Liverpool

[@pledgestone]

Great stuff! Thanks Fran.

[@Nenad-ICXC-Shuput-GFAMMA]

Thanks for sharing your drills

[@jimmydixon7505]

adding this to my routine every other day

[@CamZyWH]

Hey Fran could you make a video in the future when you have time of How to pivot correctly. Also at the right angle and how to execute a pivot probably 🖒 Thank you coach

[@nelsonmcatee3721]

I understand the concept behind this. It's like doing negative reps in weightlifting. One sprinter I heard of who made the Olympics, ran backwards a lot during training.

[@emildeleon5000]

Thank you mister Sands for another instructional video

[@GIFT1FROM1THE1GODZ]

ALWAYS love your content, thank you very much :-)

[@cyrosjourney7755]

Thank you from NYC

[@Belfort23]

Looks like a type of overspeed training. Body is forced to adapt to the extra speed thats getting generated by the help of the bands. I use overspeed training for legs but have not tried with the arms, should be fun to add in to training!

[@Iaminationman]

Now I have to know: how would you apply something like this to legs?

[@marcusgingell3585]

Nigel Foster-Jones I saw a video of someone on a treadmill going flat out with someone holding there back so the don’t fly off, I had never thought of it, you would have to trust the guy holding you though lol

[@Boxercise]

@@Iaminationman you can run downhill - that works very well.

[@OriginalRipndip]

@@marcusgingell3585 what video? Running with a guy holding? So I have to pay the guy?

[@marcusgingell3585]

OriginalRipndip depends on where you want him to hold you?

[@nomvonglismerced4311]

Genius. Gonna give it a try.

[@RRReactionsReviews]

Great stuff

[@Paulie1978100]

Very helpful cheers Fran.

[@elijahbaltazar518]

Hello my friend! Can you please make a video on finding breaks during a round/ how to recover from fatigue during a round? It’d be greatly appreciated. Cheers!

[@ohgodimgood]

Fran is the man!

[@joelandres4207]

ill try that thanks

[@Jralls3]

Thank you so much!!

[@mistersonnen848]

Similar to this is what I've heard about running faster. People tend to run uphill but it's best to run on slight downhill to be faster

[@TheBigstve]

Brilliant and priceless information perfect

[@kierantennant1158]

Hi great page helps me loads! Can you do video on fighting on back foot ? Thanks

[@JayJones97]

Nice drill coach

[@LearnEnglishwithTrev]

Great info thank you just subscribed

[@TheArizonaRanger.]

Overspeed training, solid principle in speed training. So, it makes sense in this context.

[@hueyhulk954]

Thank you

[@_SPIIIDER_]

I always thought the "normal" resistance band method didn't make too much sense and I had always thought of something like this to be done instead. Glad there is science to back up my thoughts now @boxercise @thetiderises

[@johnperkinson7966]

Thank you sir

[@LeonardTaylor700]

I’m doing this tomorrow

[@9510dark]

Awesome!!!🧨🧨🧨

[@yemanekidane2984]

Thanks

[@FireEater]

I like it Thanks

[@Brad45420]

Luv ur channel, ill tell u what I really luv is the pulley system, using the other hand for resistance, great for coordination and u can decide with the force u use to either focus on the the strength of the shoot or return to guard, I generally use the right 1st w the left giving little ground back and forth then do the other hand,

[@Kryptdegen]

Any videos on this?

[@cd6481]

Fran have you heard of Isometric punches? 1 of my secrets to gaining speed when boxing. Ross Enamait inspired my training approaches. Thanks, great video

[@TheMisanthroPunk]

It works a lot, you get strenght without an excess in size, expecially using overcoming isometrics for example pushing walls, curling immovable stuff ecc. Yielding iso works as hell as well. It's all about connective tissue and its strength transfer

[@howardboyd8720]

Coach Fran 👍

[@lucar7663]

Wow I' m impressed. Imagine if Mike Tyson knew this🤣

[@sorryinadvance5362]

The fuck you trynna say

[@bigdoggo2848]

@@sorryinadvance5362 that he'd be even faster than he was I'm pretty sure

[@chasedreamsgetgains1825]

@@bigdoggo2848 it did seem sarcastic the way the original comment was written though

[@angelko8712]

you low key need to keep that same energy bro

[@FootageFactory]

Alright. I'll see if this helps!!

[@MALuis-lw5in]

For pure speed you guys should punch as fast as you can for 5 seconds and then try to beat it. I been doing 2000 punches everyday as fast as I can and it increased my speed a lot. Before my record was 46 in 5 seconds and now its 56.

[@easymoneymichel237]

56 punches is more than 11 punches in a second that's impossible

[@ice-t9874]

Hello mr. Fran,can you do a video about how to be a pressure fighter ?

[@tonyx8750]

Joe Calzaghe did this type of over speed training and it increases speed and volume of punches.

[@tomakram872]

This might good for me as ive got fibro it might help my nerverous system

[@morenoh149]

Nice. I can use my kitchen timer and do 3mins of this. 10s on 20s rest x6

[@rauliuxaa]

That's amazing man, but also explosive hips and core could also improve speed and power, and exercises you could share to work on these areas?

[@rauliuxaa]

@The Tide Rises well kb swings, resistance hand rotations, tornado ball ecercises help build explosive power 2, i knew the ones you mentioned, hoped he might mention somth else.

[@genises200]

I recommend holding out a resistance band in front of you and your arms straight but not hyper extended. Twist with power but with perfect form. Go until failure. Then break and go another 4 time total of 5 or 3 if you can't do it without perfect form. Helps with hooks but make sure your core is tight and engaged! Now get in your boxing stance and use a medicine ball and with one hand throw it against the wall as hard as you can like you are throwing a 2 until failure.

[@fadhil9867]

Sir, can u make video about how we can increase punch power?

[@boxinginstinct7108]

So we can use 1-2 combination for speed? Please suggest 🙏 Or any combination for increasing speed?

[@mounir-a.w.l-crew-officiel]

Can you do as a video on how to set up a liver shot for southpaws ? Thanks for your videos you are a great coach #southpaw

[@themartialartist1929]

Tx coach

[@witri9]

I don’t understand the physics behind it, but I’ll give it a try.

[@Belvaitalia]

hi fran, i'm from italy, I love your videos!! I have one question: what do you think about lifting weights for boxe? because today top boxers are lifting weights, but a lot of trainers think that make you slower and stiff? ps: always greats advices from your videos!! respect from italy

[@Seewhogetsluckyfirst]

Look into strength and conditioning workouts i had this dilemma while starting muay thai if you lift like a bodybuilder yes you will slow down but if you follow compound movements low reps you will increase power speed flexibility endurance if done right

[@Belvaitalia]

@@Seewhogetsluckyfirst like 4x3-5 reps?

[@Seewhogetsluckyfirst]

@@Belvaitalia yes id look at a real program aswell as its hard to advise over the internet try googling wsfsb1 t nation very good routine gained size and feel better in thai boxing

[@brunoborer7038]

We were taught by our boxing coach that weight lifting is fine as long as it's 'sport specific'. Building muscle just for the sake of building muscle to 'bulk' up will not only not improve athletic performance but may actually reduce speed, power, and muscle elasticity by limiting range of motion. You should go with lighter weights and more repetitions in the same range of motion as you will operate in when facing an opponent in the ring. Later on I was taught a similar principle in the martial arts in regard to kicking. Doing static floor stretches may help with flexibility but without improving the speed and power of one's kicks. Why? Because there is no range of motion. That's why they're called static stretches. Dynamic stretching on the other hand involves performing the actual kick while standing but in slow motion against gravity. This builds strength and flexibility in the desired range of motion and also brings into play all the other muscle groups that work with the legs to produce a fast and powerful kick. Ankle weights and resistance bands can be added to increase the resistance. Bill Wallace did both static and dynamic stretches but he did emphasize the dynamic. You're not going to fight on the floor...so why stretch on the floor? You're not going to box on a weight bench...so why do your weight training on one? Bring them into the ring...

[@jani16318]

Thumbs up if you love Fran Sands ❤️💪🏼

[@shouldntfckwitme3737]

Drill starts at 2:37

[@secredeath]

Fran what are your thoughts on the andy ruiz jr vs Anthony joshua upset?

[@robertg305]

Yessssssssss

[@weightedhands2420]

Keep Your Hands RELAXED while Punching With Weights using Weighted Hands Dumbbells. No squeezing

[@tueemsyhu4846]

YEAH!😁

[@petskup4]

Finally I Can practise right way how to shadow box.. thx for Fran. Lose weight -10kg 2 months and practice is fun when technic goes on.. But is there tips for the ring fighters how to act in ropes and corners?

[@debbiedowner6044]

Does this training technique work?

[@madwax4771]

One viewer didn't have $15 to spend on Ebay

[@youcancallmebob6397]

Hi Fran. Do you run coaching courses?

[@Seewhogetsluckyfirst]

Do you run a gym mate based in liverpool myself looking to get into boxing after a couple of years muay thai experience

[@wolftaylor3220]

Woah i thought you of all people would know some one

[@Seewhogetsluckyfirst]

@@wolftaylor3220 good joke mate haha

[@pandaactoredgecombe-craig3919]

You can buy ones either handles also

[@badrababane9647]

Amazing video coachh!! Can you make us a video how to fight inside? Thank you

[@myboxingcoach]

Cheers mate. This short vid on infighting might help - kzbin.info/www/bejne/oaasq2qfa86Xaqc

[@Sweetiepie007]

This guy needs to watch a drill about faster talking

[@willroland9811]

How bout just less...I like less...

[@Sweetiepie007]

@@willroland9811 well if he would know to explain it with less words and faster talking it would be much better but he wants the video to be longer he things if he bullshit more people will trust him more and btw he is talking only bs. Nothing smart from his mouth. So I would even say that he is a fake trainer like most of them, they get money to teach bulshit.

[@loganwilliams1857]

Sweetie007 u don’t have a clue mate his vids are class

[@lostamerica2034]

Sweetie007 i bet he’ll drop u in one shot

[@Sweetiepie007]

@@lostamerica2034 place a bet and pay my transportation fees and set up a match anywhere anytime, he will be down under 1 minute.

[@vandersonvlad4082]

Thank you so much now I get able to beat my grandma!

[@myboxingcoach]

Careful of her left hook

[@rogeryarusso9572]

Good exercise, we are all Born either fast or not very and a few freaks like Manny are just Born Damn fast, but being a former Boxer I found the best thing to overcome lack of speed is work on timing, even if your the fastest timing is everything, seen alot of very fast people but thier timing sucked so the speed was not much of a Advantage, but your exercise is great to overcome some peoples laziness to move them hands, Repetitive speed exercises is always good practice in training.

[@tiguerrilla8567]

Fran Sands, where is your boxing gym located sir?

[@Cloppa2000]

So no hip involvement? When throwing fast combinations is there very little hip movement and therefore less power? Would you just use a fast combination to set up the last shot?

[@myboxingcoach]

Yes. dynamic punching is a great way of increasing success, vary the power and speed

[@welshdober]

Curious as to why pull on the resistance band as opposed to face the other way and push your punches out? Not trying to be a dick just honestly curious... thanks

[@johnnyhernandez6442]

Hey coach special question here what would you do if you suffer the injury of hyperextension to the Elbow?

[@andrewathanasiou1915]

I suffered from the injury of hyperextension in my elbow... had to get surgery to remove shattered bone deep in the joint. fully recovered and fighting again.

[@ogrbell8297]

See a medical professional. If you do not need surgery, physical therapy will most likely be required. You cant always make a full recovery. If that is the case, you will have to re-train the injured arm to punch with just a slight bend to make sure it doesn’t happen again. This is a common problem among older boxers.

[@tonymontana3949]

Can i make this but with turn back

[@debbiedowner6044]

Hey, has anybody found that this technique works well? Is it an obvious improvement

[@marcusgeo7680]

Greetings from Greece coach , would you consider making a video on abdominal and core training? It woud be great help. Thanks in Advance!

[@Connor-qz8bt]

Any advice for people who have hyperextended their elbow in training?

[@debbiedowner6044]

Lmao I hope this is a joke

[@bobbybrown9570]

He was blowing after the first set😂😂

[@adityabute637]

I think doing that thing in the opposite way might help too ^^

[@adityabute637]

As I'm a amateur boxer too and a aesthetic bodybuilder

[@realtalkwithjordan8026]

Can a beginner do this?

[@jonydarlong9480]

I wanna know how to improve head movement then counter attcak during fight. I practiced enough but due to lack equipment i can not perform well.

[@followtheleader7777]

Jony Darlong maybe your over training

[@alinionut6843]

Not everyone has a post in the middle of their house

[@eccoy2k962]

👍

[@msteefins7379]

Canelo uses resistance bands all the time in his training

[@aronbarsukov]

Hes a bad example, he's really not that fast :D

[@charltoon1239]

Will shadow boxing with a dumbbells work?

[@joaopedrosilva4141]

not for speed or power, but for shoulder and arms endurance i think its great

[@marksteven6116]

do you think kettle bells are good for boxing training

[@enelkingman1214]

Yes kettle bell and snatches help with power of your punching

[@roy-cm4wo]

Some coaches use weights but that doesn’t really work and it’s kinda outdated, the fact is that gravity goes down and that’s just putting pressure on your shoulder (not good) and not training your punch speed much

[@googlesmostwantedfrog147]

Depends on how much weight you use A 1kg or 2lb hand weight will work fine Gennady Golovkin used 3lb egg weights in his training and he was a world champion

[@DrGetgood]

Are you from Birmingham?

[@myboxingcoach]

Not quite...Liverpool..about 100 miles away

[@MrThomas401]

Will this help cure a glass chin?

[@barryirlandi4217]

Begins at 2:40

[@somarellovolante3615]

what do you mean 5 sets....... how long is 1 set?

[@TannerWilliam07]

It's in the description

[@salavance]

I feel COMPLETELY NOTHING n i step back so far the band is gonna break. I dont know what im doing wrong

[@khankhalil8574]

Hey Fran Sands, what is your age?

[@myboxingcoach]

47

[@conorfields506]

Bobby sands

[@SamarpanaYogananda6509]

I need a pole.

[@joey--j]

😂👍