How to Increase Punching Power & Speed

As a martial artist, you will need to increase punching power and speed to become a better athlete. When your punches are more powerful and faster than your opponents, you are more likely to win a sparring match. It will also help you in self-defense situations. Increasing power involves building your muscles and using your body to create power. Increasing speed requires practice that will make you faster.

Things You'll Need

  • Punching pads
  • Punching bag
  • Speed bag
  • Hand wraps or punching gloves
  • Long candle
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Instructions

    • 1
      Practice punching the bag as hard as you can.

      Pound a punching bag to increase your punching power and speed. Protect your knuckles with wraps or gloves. Hit the bag three times a week for 15 minutes at a time. Punch for three minutes and break for one. Repeat a total of five times.

    • 2
      Speed bags bring your hands higher than a punching bag, working different muscles.

      Rap away at a speed bag to increase your punching power and speed. Your hands are what you are using to punch with and if you increase the speed at which your hands move your punching will be faster, too. Train on the speed bag for 15 minutes three times a week with sets of three minute rounds and one minute breaks.

    • 3
      Increase your speed with punching pad practice.

      Practice punching with a partner with punching pads to gain speed. Working with a partner means you can have a moving target. Aim for the middle of the punching pad. Have your pad holder move the targets before your next punch and hold it there. Punch the pad as fast as you can.

    • 4
      It's best if you do them on your toes instead of your knees.

      Strengthen muscles with exercises that will improve your punching power and speed. The one exercise that will help your punches the most is the push-up. Doing a push-up works the same muscles used to make a straight punch. Doing push-ups on your knuckles will give you the biggest benefit. Your knuckles need to be facing each other with your hands a little more than shoulder width apart. Keep your back straight and lower your body by bending your elbows. Push your way back up.

    • 5
      Ki-hap to ensure you are using proper breath control.

      Use science to improve your punching power and speed. Use your body's mass and breathe control. If you stand still and punch a target you are not utilizing your body's science to get the most out of it. Use your body's mass by bending your knees and turning into the punch. You are never simply punching with your arm. You are using your entire body. Breathe in before you punch and out while you are punching. This brings your energy out when punching to increase the power of your punch.

    • 6
      Put the candle out with your punch.

      Practice Bruce Lee's candle drill to increase the speed of your punches. Use a long candle. Place it at chest height on a bookcase or table and light it. Stand in front of the candle with your feet shoulder width apart and your knees bent so the flame is at the height of your shoulders. Punch toward the candle stopping just before the flame. The idea is to create enough air pressure to put out the candle.

    • 7
      Have fun while increasing punching speed.

      Play the slapping game. It's a kid's game that can be used to increase your punching speed and reaction time. Sit face-to-face with a friend or family member. Put your arms out straight in front of you. One of you will have your palms facing down, and the other with palms facing up. The one with palms facing up has to try to slap the tops of the other's hands while the other player has to withdraw their hands before getting hit.