In our last post on developing explosive speed, we talked about different drills and exercises which improved the speed in our technique.  In this article, instead of focusing on repetitions, we will see how fast we can go in timed drills.
Boxing Drills
Back fist – 3 sets x 1 minute x both sides
Jab – Cross – 3 sets x 1 minute x both sides
Hook – Uppercut – 3 sets x 1 minute x both sides
Rapid Punching – 3 sets x 1 minute (punch as fast as you can with any punch on a heavy bag or body shield)
Kicking Drills
Front Kick – 3 sets x 1 minute x both legs
Round Kick – 3 sets x 1 minute x both legs
Side Kick – 3 sets x 1 minute x both legs
Thrust Kick – 3 sets x 1 minute x both legs
Reaction Drills
With a partner, have them hold up pads.  You are to hit the pads as fast as you can (do not worry about power) before they can move the pad out of the way.  Do this drill for 3 or 5 minute times.