How to Train for Fast Punching

Speed often determines the winner in sports, including combat sports where fast punching can result in a knockout or technical knockout if the opponent fails to defend himself. Punching power contributes to the damage inflicted to an opponent. Punching fast, however, results in more shots landed and points scored, while controlling the pace of the bout. Famous martial artist Bruce Lee believed that strength is useless without speed, although both could be acquired with the right training (See Reference 3).

Things You'll Need

  • To train for fast punching, you will need the following:
  • Speed bag
  • Double-end bag
  • Hand weights
  • Heavy bag
  • 16-ounce gloves
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Instructions

    • 1

      Improve your mental and visual focus by training with moving targets, such as speed bags and double-end bags. Expert boxing writer Johnny N. stressed the importance of training your eyes and mind before you even practice hitting the target (See Reference 1). Essentially, the brain must recognize the opportunity to strike and send the signal to the body. Speed up this process by concentrating on the speed bag's movement, while your eyes register every opportunity to strike. Then, punch the bag as fast and as often as possible, while never taking your eyes off it.

    • 2

      Change your thinking from hitting hard to hitting fast while shadow boxing with hand weights. Johnny N. suggested to aim mentally for surprising your opponent with speed to steal his mouthpiece, rather than overwhelming him with power to hurt him (See Reference 1). Mixed martial arts coach Marco Slayne explained that active striking is faster than reactive striking.

    • 3

      Keep your fists loose and tighten them only at the moment of impact when training with a heavy bag, advised Johnny N (See Reference 1). Relax your shoulders and trapezius muscles, added Slayne. Since tension causes stiffness and slows you down, relaxing will automatically allow you to move and punch faster. According to speed training author J Barnes, you can optimize your reflexes with proper training and "relaxation as key to speed" (See Reference 2).

    • 4

      Breathe out with every punch while throwing long punch combinations with 16-ounce gloves for maximum speed and explosiveness, recommended Muay Thai coach Eddie Cruz. "If you want the ability to punch fast, you have to breathe fast," stated Johnny N (See Reference 1).