Speed & Precision

Sharpen your hand speed and accuracy. Quick combinations with emphasis on clean technique at high speed.

intermediate23 min7 roundsHeavy bag

R1Speed Warm Up

warmup

Fast shadow boxing. Quick jabs, fast feet. Build up your speed gradually.

3:00 + 30s rest

R2Speed Jabs

bagwork

Rapid-fire jabs on the bag. Focus on snap and retraction. The fastest jab is the one that comes back quickest.

1-1-1 (Triple Jab)

3:00 + 45s rest

R3Fast 1-2s

bagwork

Quick 1-2 combos. Touch and go. Throw the combo and immediately reset. Repeat.

1-2 (Fast Jab-Cross)

3:00 + 45s rest

R43-Punch Speed Combos

bagwork

Fast 3-punch combinations. Let the punches flow together. Hands stay near your face between combos.

1-2-3 (Jab-Cross-Hook)1-2-1 (Jab-Cross-Jab)

3:00 + 45s rest

R5Speed Bursts

bagwork

30 seconds moderate pace, 30 seconds MAX SPEED. Alternate. Fast hands, fast feet.

1-2 (Jab-Cross)1-1-2 (Double Jab-Cross)

3:00 + 45s rest

R6Speed Challenge

conditioning

How many clean 1-2s can you throw in 2 minutes? Count them. Every punch must be crisp.

1-2 (Jab-Cross)

2:00 + 30s rest

R7Cool Down

cooldown

Slow shadow boxing, then stretch. Focus on wrist and shoulder mobility.

2:00