- Get yourself a heavy duty punching bag or find one at the gym. You’ll need to get it into a swinging motion, throw straight punches at the moving bag as it moves toward you. Not only will this increase your moves but the movement will help you learn about force
- The next move requires you to move your body back and forth with the rhythm of the heavy bag. Once you’ve got into a steady pattern you need to throw straight punches at the heavy bag as it comes towards you .
- This one starts out basic then mixes it up to work on those reflexes. You need to punch in straight punches at the bag until you become comfortable with the routine. Then start to throw in some random moves too to offset the movement – kick, side punch, 1:2 – keep it fresh. This adds circling and pivots to your workout which will train your muscle memory and improve your reflexes.
- Jump rope sprinting will help develop the fast-twitch muscle fibers located in your upper back and shoulders, which grants more motion – boosting your hand reflexes.
- You can try alternating between sprinting in place with the jump rope for 30 seconds at a time and a much slower pace. Keep the slower place for 10 seconds or less in order to get the most out of this HIIT style training as it loosens both your limbs and wrists.
- For this one you want to throw 5 and 6 punch combinations. After this you should follow each punch combination with a fast pivot throughout the duration of your workout.
- Add jab and cross punch combinations into your routine to improve dexterity.
- Continue to use combination techniques and things which throw you off balance and build dexterity.
- Set random alarms or get friends to shock you during your work outs to build your reflexes and keep you alert.