Top 10 Boxing Drills to Build Speed & Power

Introduction

No matter where you are in your boxing journey — just starting out or already an experienced fighter — two things always matter most: speed and power. Quick punches win exchanges, while powerful shots can end fights in seconds.

If you’re serious about improving both, you need drills that not only sharpen your technique but also develop explosive strength and endurance. Below are 10 tried-and-tested boxing drills that will help you punch faster, hit harder, and perform better inside the ring.

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🥇 1. Shadowboxing with Resistance Bands

Why it works: Adding resistance makes your punches faster and builds shoulder endurance.

How to do it:

• Wrap a resistance band around your back, holding one end in each hand.

• Throw jabs, crosses, hooks, and uppercuts for 3 rounds of 3 minutes.

• Focus on full extension and quick recovery.

💡 Pro Tip: Use Invincible’s resistance bands, specially designed for combat athletes.

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🥈 2. Heavy Bag Power Rounds

Why it works: Builds raw punching power, timing, and endurance.

How to do it:

• Work in 3-minute rounds with 1-minute rest.

• In each round, throw 10-punch power combos, then rest for 15 seconds.

• Focus on proper technique, hip rotation, and driving power from your legs.

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🥉 3. Speed Ladder Footwork Drills

Why it works: Strong footwork sets up powerful and fast punches.

Drill examples:

• Lateral in-and-out (step in with both feet, then out to the side).

• Forward sprint through the ladder + backward shuffle.

• Complete 4 rounds of 60 seconds each.

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🔥 4. Plyometric Push-ups

Why it works: Explosive push-ups build upper body power and faster punches.

How to do it:

• Get into push-up position.

• Lower down, then explode up so your hands leave the floor.

• Perform 3 sets of 8–10 reps.

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💥 5. Double-End Bag Drills

Why it works: Improves timing, accuracy, and hand speed.

How to do it:

• Keep punches sharp and snappy.

• Mix in combos like jab–cross–slip–jab.

• Train for 3–5 rounds.

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⚡ 6. Medicine Ball Rotational Slams

Why it works: Builds rotational power, crucial for strong hooks and crosses.

How to do it:

• Hold a 4–6 kg medicine ball.

• Rotate and slam it sideways into the ground.

• Do 3 sets of 10 reps per side.

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🦶 7. Sprint Intervals

Why it works: Boosts explosiveness and fast-twitch muscle strength.

Routine:

• 10 x 40m sprints.

• Rest 30 seconds between sprints.

• After every 3 sprints, jog for 1 minute.

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🧠 8. Reaction Ball Drill

Why it works: Sharpens reflexes, hand-eye coordination, and quick reactions.

How to do it:

• Drop a reaction ball (or tennis ball) and catch it before the second bounce.

• Have a partner randomly drop it for variety.

• Do 3 rounds of 1 minute.

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🥊 9. Focus Mitt Speed Combos

Why it works: Trains accuracy, speed, and fight-like rhythm.

Combos to try:

• Jab–jab–cross–hook.

• Slip–jab–cross–roll–cross.

• Work for 3-minute rounds, keeping punches fast and light.

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🔂 10. Isometric Punch Holds

Why it works: Strengthens shoulders and arms for stronger punches.

How to do it:

• Throw a punch and hold it at full extension for 10 seconds.

• Repeat with jabs, crosses, and hooks.

• Perform 3 sets of 10-second holds per arm.

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✅ Sample Speed & Power Workout Plan

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Final Thoughts

Boxing isn’t just about throwing punches — it’s about how fast and how hard you throw them. By adding these drills into your weekly routine, you’ll gradually see improvements in speed, endurance, and knockout power.

And remember: your performance also depends on the right training gear.
👉 Explore Invincible’s Boxing Collection — trusted by fighters across India for durability, comfort, and performance.