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Boxing is a sport that has many positive benefits to your body and mind, but learning how to do it well is an art as well as a science. Developing punching speed and accuracy is done best by creating, and abiding by, a training schedule that includes overall fitness and specific exercises tailored to boxing. Practice is key, as is getting good feedback from trainers who are knowledgeable about the sport.
Train at least three to four days per week at a minimum. If you're not able to invest this much time, you will likely not see many improvements in your boxing skills. A good training schedule includes at least two days of boxing practice and drills, two days of strength training and two days of cardiovascular exercise. Some of these exercise sessions can be combined, depending on your ideal workout schedule throughout the week. Take one full day off each week to avoid burnout and other symptoms of overtraining.
Shadowbox in front of a mirror so that you can see how accurate your strikes are. Practice jabs, hooks and cross punches in repetitions of 30 or more at a time before switching arms. Stand in the correct fighting stance, with one leg slightly behind the other, while you practice. Warm up for the rest of a workout by shadowboxing, and use the technique to cool down at the end of the day.
Use a large hanging punching bag to practice speed and accuracy on a regular basis. Stand in your boxing stance with one leg slightly behind the other, with your knees bent a small amount for comfort and stability. Wear boxing gloves over hand wraps to protect the muscles and bones in your hands. Practice giving the bag short, hard jabs and cross punches that alternate in each direction across your torso, and hooks that extend your arms out slightly in a semicircle before making contact with the bag.
Practice speed with a speed bag at least two days per week for 15 to 30 minutes. Punch the speed bag as quickly as you can with one hand, then the other hand, and then alternate hands on each punch. Doing this on a regular basis will help to improve your overall speed when boxing.
Work out with a sparring partner whenever possible, take a boxing class, or join a boxing gym. This will help you learn accuracy and speed by practicing your moves on a regular basis. You will gain motivation and receive feedback about techniques that will make you a better boxer.
Jump rope and perform other cardiovascular-related activities each week for 30 minutes or more on two or more occasions a week. This helps improve your endurance, which makes you capable of boxing faster for longer.
Incorporate strength training, such as weightlifting, into your workout routine each week. Stronger muscles are faster, so you will see improvements in your boxing as you move forward with this type of training program. Work out your lower body as well as your upper body because punching power does not just come from your arms. You need a solid base for creating strong and powerful punches, and this comes from your core and legs.