Hyperextend?

For hand speed i got a pair of a 1.5 pound sorta glove, and i do 2min rounds and switch the gloves off and on, i heard this can hyperextend things.? is that true? or only for weight above like 3pounds? just wondering if this is a safe way to shadowbox .

I can't speak to the physiology of this but I can tell you my experience. Some trainers like them but I don't see much benefit to punching with weights and I haven't seen much of it in the better gyms.

I personally think there are a few better ways to improve speed; punching with resistance bands resistance bands, upper body plyometrics (like push ups where you use the force to elevate off of the ground), and simply hitting the bag (using sound as your guide).

can you explain some pylometric exercises for hand speed, and maybe foot speed if theres any for that too.?

Scrap is the best for this kind of advice and he has written a lot about it on this blog. I am going to hope he chimes in as I would be a poor substitute. I'll give you one plyo push up to use in the mean time:

1. Assume a normal push up position, mark your hand and foot positions, then add a 12" platform under your feet. (now you have more weight in your arms). Place a 3" raised surface to the outside of each palm (just mark where your palms normally hit the ground and then place stacked mats or something firm but forgiving outside each of your palms). Now assume push up position again with your feet elevated and your hands just inside the mats. The idea is do a push up and on the pushing portion generate enough speed to elevate and land with your palms on the raised surfaces to the outside of your palms, once you hit, go down from the wider higher position and quickly explode up again, this time landing with your palms in their original position) You can do the same exercise with the mats in front of your hands (instead of on the sides of each hand) If you can do ten up/ten down your are in good shape. Do them as explosively as possible.

Plyometrics, are okay inthere place, but have to be integrated into what you are trying to achieve. Bag Work Running, Skipping are all Forms of this. Then theres other Forms, which are made up out of improvisation. Ive often wondered down the years, what are the benefits, as regards the CNS and SNS as in overuse of this type of thing. ;D It appears its picking up injury's, trying to Beat Gravity it appears Gravity, wins ;D. We dont listen to Feel the Bodies early warning system. I think Elastic prevents the Shock, as it works Resistance the same as your Muscles and Joints,its not constant Force while performing joint leverage, it stops the Shock. Ask yourself what does the CNS react to Faster, the Slap or the Tickle ;D