Expert: Alan Kahn - 4/19/2008

Question
Im 14 Im gonna start boxing in about three days,I was wondering what can i do to inprove my speed and power at home(i dont have a punching bag)?

Answer
HI Luka

Congratulations on your decision to start boxing. I hope this in a legitimate supervised boxing program. The coaches there can certainly help you fine tune your hand speed, timing and coordination.

I would hesitate to tell you too many things pending their specific recommendations, however the best way to train without specific knowledge of punching technique or the "mechanics of punching" such as foot movement, weight shift, arm extension etc, is to practice some slow punching movements in a form of shadow boxing. For most trained boxers, one of the best ways to train for "speed" is to "punch fast". Not much of a secret, but it is hard to punch fast if have not learned the proper techniques of punching. There is no specific weight exercise or movements, such as punching with 2lb or 5lb weights, to make you faster. the secret to being faster is cleaning up your technique, which as a beginner you do not have yet, so I would advise to do just some very basic work on punching slow and targeting your fists, as well as increasing your fitness level overall. Punching a heavy bag could actually be detrimental for you IF you do not know how to punch, so it is probably best that you do not have a bag, which you say you don't so at least you will not hurt a wrist or jam a thumb - two very common injuries for beginners.

Work on general strength and fitness also. That will be as important in boxing as your hand speed.

I hope this helps you. Good luck in your training.

Sincerely,

Alan Kahn
author, The speed bag bible.