- 1 Here are 7 steps to improve the speed of your shots:
- 1.1 1. Fundamentals: The Importance of Correct Technique
- 1.2 2. The Fast Mind: Speed must be first in your mind!
- 1.4 3. Weights and Rubber Bands: A Dance of Speed and Power
- 1.6 4. Speed in the Gym: A Guide to Anaerobic Workouts
- 1.7 5. Relaxation: The Key to Faster Shots
- 1.8 6. Quick Response: Training with Focus Mitt and Pao
- 1.9 7. Intensify Your Training: Bag Interval Speed Sessions to Maximize Speed
- 1.10 Conclusions
7 Actions You Need To Do To Improve The Speed Of Your Shots
Generating a real improvement in the speed of your shots is something fundamental to include in your workout.
It is fact that some people naturally possess a higher speed of shots than others.
For example, in boxing there are athletes such as Manny Paquiao, Roy Jones Jr and Floyd Mayweather InUfc Mc Gregor, Hollowey, Ferguson, etc. who are known for their natural hand speed, while other fighters who are not particularly considered lightning fast despite being already very fast, Don’t get me wrong because there is no one really slow at certain levels.
Ps. If you have already read something on my blog you know how I think about speed in combat which is the result of speed but above all of timing combined with footwork.
Now I write on this blog but I am not a doctor and therefore I can not tell you about the types of muscle contractions and genetics, etc., but I can tell you with certainty that both as a practitioner and as a coach, I applied (both on myself and others) these principles with a significant improvement in the speed of strokes as a direct result of some simple actions done in the gym during training sessions.
Now in this article I want to give you the 7 tips that I apply and that you have to use to improve your speed with shots.
You need to feel an improvement after no more than a couple of weeks so you start to understand how important some aspects are.
Here are 7 steps to improve the speed of your shots:
- Explosive Strength Training: Incorporate exercises such as jumps, sprints, and Olympic lifts into your training regimen. These exercises develop explosive power, which results in faster strokes.
- Proper Technique: Make sure you have the right technique when throwing the shots. Incorrect technique can slow down the speed of your punch and reduce the effectiveness of the strike.
- Shadow Training: This training not only helps to perfect the technique, but also to improve the speed and fluidity of the movements.
- Use of light weights: Exercise with light weights in your hands to increase the endurance of your muscles, and subsequently, without weights, you will feel your hands much lighter and faster.
- Endurance Training: Use resistance bands or parachutes during workouts to increase the endurance and strength of your shots.
- Improved Reaction Time: Practice quick-reaction exercises, such as those with a reflex ball or with a partner throwing unpredictable shots at you.
- Rest & Recovery: Be sure to give your body adequate rest. Muscles grow and repair themselves during rest, so having adequate recovery time is essential for improving the speed of your strokes.
1. Fundamentals: The Importance of Correct Technique
Verify that all technical steps of the movement are correct as a power balance sequence, the cinematic chain of the body must move correctly.
The goal of improving the speed of your shots is to increase the success rate of target shots with a major impact.
Why do I tell you this because shooting so many shots with little impact is good for points sports but I think you also want to hurt when you hit or I’m wrong?.
I know I’m not wrong so shut up and don’t answer.
You can have the greatest speed on the face of the planet, but if you have poor technique in terms of ability to target your shots this superhero speed is practically useless.
Poor technique means that your opponent locates your shot before it arrives or leaves.
If you pull a Jab by widening your elbow, or how much you pull the Cross back your arm, it means you make a movement that you see a mile away, you move making yourself see too much that you’re loading a kick, etc.on goes in favor of your speed so you have to take care of the technique a lot.
In any martial art or combat sport, technique is the pillar on which every other skill is built.
Before you can develop power, speed, or endurance, it’s crucial to have solid technique.
1. Accuracy Before Speed
If your technique isn’t clean, increasing your speed will only amplify your mistakes. The key is to execute each movement precisely, making it a reflection. Only once you are able to perform a movement correctly each time, can you start working on speed.
2. Motion Optimization
Any unnecessarily large or disjointed movement reduces the speed and effectiveness of your shot. For example, if your elbow spreads too wide while you throw a jab, not only will your opponent see the blow coming from a distance, but you’ll also take longer to hit it. Every movement should be as direct and fluid as possible.
3. Body Driveline
Strength and speed don’t just come from your arms or legs, but from your entire body working synergistically. The power starts at the feet, passes through the legs, pelvis, torso, and finally extends to the arms or legs. If a single link in this chain is weak or inefficient, the entire sequence suffers.
4. Minimize “Telegraphs”
“Telegraphic” movements are those small signals that you involuntarily give before performing an action. If, for example, you tend to retract your fist slightly before a direct, you’re telegraphing your intention. These small signals give your opponent precious milliseconds to react.
Before you try to become the fastest or most powerful fighter, take the time and energy to perfect your technique. Once mastered, speed and power will naturally follow. And as in any martial art, the path to mastery passes through constant practice and attention to detail.
2. The Fast Mind: Speed must be first in your mind!
As with many aspects of sports performance, there is the psychology at play to improve the speed of shots.
I have a very simple way of harnessing the power of your mind when building speed.
Take a leisurely stroll around the gym.
Breathe deeply, relax.
Start thinking about a super-fast fighting situation, such as do you dodge a lot of shots, respond at supersonic speed, attack like lightning.
You have to do a lot of vacuum or shadow boxing.
At a given moment (ideally a different person than you shouting ‘Now!’, or use an interval stopwatch to give you the signal), switch from your guard position as fast as possible and pull a combination of 4 or 5 shots, again at full speed.
Use short-range, medium and long-range shots… Don’t limit yourself!
Start your walk again and repeat for 3 rounds.
Then you do the same thing but not walking but while you’re doing footwork.
Use this simple method, you have to build the psychology of a hundredmetrist at the start, a speed that starts from a spark in your mind and immediately triggers a real blow!
In any sport, the power of the mind can never be underestimated. In combat, where every millisecond can make the difference between winning and losing, having a mind ready to react is absolutely crucial. Here’s how to build a responsive, lightning-fast mind:
1. Warrior Mentality
Your mind must be as sharp as a blade. Before you can react physically, you need to be mentally ready. This requires focus, awareness, and confidence in your abilities.
The power of visualization is well documented in sports. By imagining yourself in high-speed combat situations, you prepare your mind to react similarly in reality. It’s like a mental simulation, preparing the brain to respond quickly and accurately.
3. Mental Emptiness and Shadow Boxing
Mental emptiness, or shadow boxing, is an essential exercise. Not only does this improve technique, but it also helps to strengthen the connection between mind and body. By focusing on speed and pace, you develop a natural and instinctive responsiveness.
4. The Importance of Footwork
The movement of the feet is the basis of every fight. Having a solid footwork allows you to move gracefully, evade attacks, and position yourself optimally for striking. By supplementing mental speed with agile footwork, you become an elusive target and a lethal opponent.
5. Take advantage of the Surprise Effect
The element of surprise is one of the most powerful weapons in combat. Using techniques such as relaxed walking or visualization, followed by a quick reaction, you disorient and take your opponent by surprise.
Like any aspect of martial training, mental speed requires practice and dedication. It’s not enough just to have impeccable technique or excellent physical fitness; You also need to have a quick and ready mind. Remember: true speed starts in your mind!
3. Weights and Rubber Bands: A Dance of Speed and Power
This tip is very interesting, especially because you can immediately feel an immediate improvement in the speed of your strokes as soon as you lift the weights, even if it is a perception and the weights do not always do as well as you think.
Get ready for 4 3-minute rounds of Shadow Boxing with weights.
So a 4×3.
In round 1 and 3, use 2 1.5weight or 2 kg.
Make a normal vacuum with steps and dodge making sure you pull the fundamentals and a good percentage of mid- and long mid-range and uppercut hooks and uppercuts.
Not just short shots.
During round 2 and 4, no weights in your hands and immediately feel the immediate improvement in the speed of the shots.
The added benefit of shadow boxing with weights is that it works wonders in building the kind of strength you need behind you and the arms fighters need.
It’s worth always inserting this exercise into your regular workout, especially if you’re looking to build more power in your shots as well as the speed of your shot.
Attention!!! not to overdo it and to stretch your shots too much when you have the weights because you risk damaging your shoulders.
Ps. You can also use rubber bands though it’s a slightly different job because it works harder on the return on guard, so it works on a different look.
Using weights and rubber bands in training can revolutionize the way you fight. The key is to know how to use them effectively and safely.
Here’s how weights and rubber bands can improve the speed and power of your shots:
1. Hearing is Believing
Using small weights during shadow boxing can give a feeling of endurance that can feel limiting. But when these weights are removed, the body responds with renewed speed, giving you a feeling of lightness and quickness.
2. Power Through Resistance
In addition to improving speed, weight training also develops strength in the shoulders and arms. This strength built through endurance can be translated into more powerful blows.
3. The Art of Balance
It’s essential to maintain a balance between speed and technique. While weights can offer an immediate increase in speed when removed, it is critical that technique is not compromised.
4. Attention to Safety
As pointed out, it is essential to be cautious when using weights. Abrupt or extended movements can cause shoulder injuries. The key is a controlled, well-executed movement.
5. The Magic of Rubber Bands
Rubber bands offer dynamic resistance that can be used to improve both speed and power. They tend to emphasize returning to alertness, forcing the muscles to work both in extension and flexion. This strengthens the ability to quickly retreat a shot, improving defense and preparing for the next attack.
Whether you choose to use weights, rubber bands, or both, the goal is always the same: to build a winning combination of speed and power. With careful consideration of technique and safety, these tools can become valuable allies on your path to becoming a more well-rounded and effective fighter.
4. Speed in the Gym: A Guide to Anaerobic Workouts
Focused Speed in the gym fitness session.
Complete a full gym workout session that focuses solely on speed.
Now, if you are a competitive agonist, these sessions should be targeted and only during the final stages of the training cycle (indicatively in the week before the race).
If you’re not a competitive agonist, a speed-focused gym session can do it at any time.
For shadow boxing, I work hard and jump the rope, complete 6 one-minute rounds with just 15 seconds of rest.
Goal for maximum speed and multiple variants of combinations of shots.
Attention I speak of maximum speed that you can express, that minute you have to do it crying.
Don’t forget that you can also do only drill sessions of leg games such as training session.
When filling out basic or free-body weight exercises (e.g. the classic ‘ton-up’ of 10 x 10 exercises on the ground), do it with the focus on maximum speed, with a secondary exercise quality.
Ps. If you’ve never tried kettlebells.
I use them all the time and I’m a portable gym.
Another exercise on the race, perform short explosive sprints during the race for example sprint from one lamppost or tree to the next, then run for the next, then sprint etc.
Use references you can find in a park where you work.
Try this circuit
By the way, this session in the gym not only improves the overall speed, but also absolutely the cardio-vascular system.
The work rate is so intense that you immediately go into the anaerobic phase very quickly.
The short rest duration means that the recovery rate is pushed to the maximum.
This workout is great!
For those looking to increase their speed and power in combat, training in the gym can offer a competitive edge.
The gym is not only a place to develop muscles, but also a laboratory where you can hone your body’s speed and responsiveness.
1. The Importance of Focusing on Speed:
Speed isn’t just the ability to move quickly. It’s the combination of responsiveness, power, and timing. If you don’t take these aspects into account during your training, you risk developing only a fraction of your potential.
2. Training Structure:
- Shadow Boxing: This is your opportunity to work on sequences and combinations. Move with intention and power. There is no real opponent in front of you, so use this moment to work on speed and accuracy.
- Bag Work: Challenge yourself with fast and powerful combinations. This is the time to feel the effectiveness of your shots. There’s no need to go full power all the time; instead, aim for maximum speed.
- Jumping Rope: An excellent cardio exercise, which also improves coordination and rhythm. It is essential to maintain a constant speed, trying to increase it gradually.
3. Footwork Drills:
Body movement and foot position are essential in combat. Training your leg speed and responsiveness will prepare you to move effectively in the ring or cage.
4. Plyometric and Kettlebell Exercises:
Plyometric exercises, such as explosive jumps or sprints, can increase power and speed. Kettlebells, on the other hand, are great tools for building explosive power and strength, thanks to the dynamic movements and various exercises possible.
5. Intense Cardio:
Interval sprints are a great way to train your body to recover quickly from intense exertion. This type of training mimics the nature of combat, where high-intensity moments are followed by short breaks.
A focus on speed during gym training can lead to significant improvements in combat performance. Every athlete is unique, so experiment with different exercises and routines to find what works best for you. And remember, consistency and dedication are key to seeing lasting results.
5. Relaxation: The Key to Faster Shots
An easy way to do this is to make sure you squeeze your fist up to the fraction of a second before the shot goes to target.
Keep your shoulders loose and breathe in a controlled way.
Remember that Relaxed you are faster!
Very often, when we think of fighting or boxing, we imagine warriors tense and ready to sprint, but one of the most well-kept secrets of high-level fighters is the ability to stay relaxed.
Voltage vs. Voltage Velocity
Tension in the muscles can act as a brake, slowing down movement. When you’re tense, your muscles work against themselves, which can significantly limit your speed and power. On the contrary, a relaxed body can move smoothly, allowing the strokes to flow naturally.
Tighten at the Right Time
One of the most effective techniques is to keep a fist relaxed during the approach and only clench it the instant the blow reaches the target. This allows you to make the most of your speed, while ensuring that the punch has the necessary force at the moment of impact.
Breathing & Shoulders
Your breathing plays a crucial role in keeping your body relaxed. Controlled, rhythmic breathing can help you maintain a feeling of calm, even in the midst of an intense exchange. Loose shoulders, on the other hand, not only allow you to move your arms more freely, but also reduce the risk of injury.
If you really want to improve the speed of your shots, work on your ability to stay relaxed during the action. As the saying goes, “Relaxed you’re faster.” And in a sport where every split second counts, relaxation can really mean the difference between victory and defeat.
6. Quick Response: Training with Focus Mitt and Pao
The ‘Quick Response’ is one of the most effective training exercises to sharpen your responsiveness and precision in boxing. This workout, which involves the use of Focus Mitt and Pao, requires your partner to tap you on the guard with one strike, after which you must react quickly with a combination of two or three strikes.
There are two variations of this exercise:
- The first variation involves you responding with a shot from the same side you touched. This technique allows you to take advantage of your opponent’s open side, capitalizing on the cooldown of their shot.
- The second variant requires you to respond with a hit from the opposite side. This technique takes advantage of the possible out of position of your opponent’s other hand in their guard.
Not only does this exercise improve your responsiveness, but it also helps to better understand your opponent’s openings and weaknesses during a fight.
This method is great and is one of my favorite workouts.
Those who hold the focus (or a Focus Mitt and a Pao) touch you on the guard with one shot and immediately you have to respond with a combination of two or three shots.
The first shot that needs to start can be either the same side touched or the opposite side.
These are two different jobs:
- One goes from the open side going to put yourself in the recovery time of your opponent’s shot.
- the other takes advantage of the possible out-of-position of your opponent’s other hand in his guard.
7. Intensify Your Training: Bag Interval Speed Sessions to Maximize Speed
Choose a combination even simple as only arms or mixed.
- Only two heavy-handed blows.
- Two of the hand or a fist and a kick.
Es. Jab – Cross // Hook Sx – Hook Dx // Cross – Body Hook Sx // Body Hook Sx – Uppercut Sx // Jab – Low Kick // Tip Sx – Round Kick Dx // etc.
Make this combination at maximum speed for 30 seconds by 10 times then 20 seconds by 10 times, 15 seconds by 10 times, 10 seconds for 10 times, 5 seconds for 10 times.
Once you and once your partner, quick change I recommend.
Keep less to the technique and focus on the maximum speed you can express.
Interval training is recognized as one of the most effective methods for improving both endurance and speed.
When applied to the punching bag, it can greatly help develop faster strikes and quicker reactions.
Here’s how to do it:
- Selection of Combinations: Start by choosing a combination. It can be a punch-only combination, a punch and kick combo, or any other combination you prefer.
- Execution: Toss your chosen combination on the punching bag. Make sure you give it your all in every shot. For example, you might choose Jab-Cross or Hook Sx-Hook Dx.
- Repetitions and Timing: Cast your combination at top speed by following this pattern:
- 30 seconds for 10 times
- 20 seconds for 10 times
- 15 seconds for 10 times
- 10 seconds for 10 times
- 5 seconds for 10 times
- Alternation: Once you, once your partner. This will ensure that you both have enough time to recover and, at the same time, keep the intensity of your workout high.
- Quick Change: It is essential that shifts are changed quickly to maintain the intensity of the workout. Don’t waste time between shifts.
- Focus: Although speed is the priority in this type of training, it is important not to completely neglect technique. However, the main tip is to focus on the maximum speed you can express.
Remember that the main goal of this workout is to develop speed and endurance.
With regular practice, you’ll notice a distinct difference in the quickness and power of your shots.
It’s always important to spend time trying to improve your speed because this feature improves many aspects of your shots but never forget its“combination”with timing and footwork.
Remember, however, that only the speed of if it is not enough in combat.
Now you have 7 methods to develop this attribute but it’s up to you to train or contact me to train together.
Today you also have the option to use trackers that make the work objective, measuring between sessions of training the real improvement also in terms of speed.
Speed in Combat: The Importance of Combining It with Timing and Footwork
Speed is one of the most desired weapons in combat. Whoever can strike first and fastest has an undeniable advantage. But as in many aspects of life and sport, speed alone is not the key to success.
The Harmony of Speed, Timing and Footwork
While speed can give you the upper hand in many situations, it’s its combination with timing and footwork that makes for a truly formidable fighter.
- Timing: Even the fastest shot can be avoided or parried if it is predictable. Timing allows you to hit your opponent at the moment they least expect it, exploiting their weaknesses.
- Footwork: Good footwork allows you to move with agility in the ring, get in and out of your opponent’s range, and position yourself optimally to throw or avoid blows.
As you work on speed, it’s crucial that you understand that it’s not the only element to develop. A fighter who relies only on speed may become predictable or may burn out quickly.
Modern Training Tools
Today’s technology offers incredible tools to help you on your journey. Trackers, for example, can accurately measure your speed, allowing you to assess your progress from session to session. This objectivity is crucial for maintaining motivation and for making adjustments in your training.
Now you have 7 methods to develop your speed. But remember, as with everything, consistent practice is key. You decide how much you’re willing to put in. And if you feel the need for a guide or training partner, don’t hesitate to contact me. Together we can take your combat to the next level.
Incorporate these methods into your training and watch as your speed, paired with the right timing and footwork, turns you into a more well-rounded and formidable fighter.
And always remember: train fast, but train smart!
Street Fight Mentality & Fight Sport