How to Throw a Faster Punch

Martial artists and boxers know that a fast punch is as important as a strong punch. When you strike fast, your opponent is taken off guard and does not have time to block the punch.
One thing I learned from my experience with martial arts is how easily anyone can train to throw a faster punch. I was surprised at how fast my punches were after just a few months. With determination and daily training, you too can learn to throw a faster punch.
When training for speed, always keep in mind that short, quick repetitions are better than long, slow training sets. This is because the muscle action needed for speed is different from the muscle action used in lifting heavy weights. Body builders may pack strong punches, but they are also slow punches.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Speed bag
• Heavy punching bag
• Hand wrapping (if using heavy bag)

1. Practice three-step air punching. To do this most effectively, stand with your legs shoulder-width apart. Your fists should be at your sides, your elbows slightly bent. Imagine a person in front of you and punch him in the nose with your right fist. Then, as you draw your right fist back to your waist, with your left fist punch him in the gut. Next, with your right fist, punch him in the groin. The punches should be done in quick succession.
   Now you should continue the punches by punching the imaginary person in the nose with your left fist, his gut with your right fist, his groin with your left fist. Repeat the punch sequence until you tire.

2. Practice five-step air punching. Five-step air punching is the same as three-step except that you don't stop in the same place. You punch the nose, the gut, the groin, the nose again, and the gut before stopping momentarily. It looks like this: Right hand punch to the nose, left hand punch to the gut, right hand punch to the groin, left hand punch to the nose, right hand to the gut---all in quick succession--and then stop for a moment before resuming. Note that you can vary this as much as you wish---in fact, after you get the three-step and five-step down, you should vary the steps.

3. Use a speed bag. Speed bag training will help you throw faster punches---especially in situations where your opponent is very close. The stance you must use for speed bag training is very unlike the stance in air-punching. You will need to be in a boxer's stance---your fists will be in front of your chin or nose. Punch the bag as quickly as you can. Practice as often as possible for best results.

4. Practice with a heavy punching bag. Throwing a faster punch won't do you much good if you hurt your hand on the first punch. When you practice fast punches with a heavy bag, you will condition your fists to cope with realistic striking surfaces. Heavy bags in addition to speed bags should certainly be part of your training equipment. If you are on a tight budget, you can improvise with a bag of child's play sand attached by sturdy rope to a tree or pole.

5. Do quick standard push-ups daily. Do ten at a time and do them quickly. Longer, slower sets will build muscle but will not condition the fast-twitch muscle fibers for increased speed.

6. Do short, quick repetitions of triceps push-ups daily. As the name indicates, triceps push-ups tone and strengthen the triceps. To do triceps push-ups, simply assume the standard push-up position, only your wrists will be facing outward and your fingers will be facing towards the fingers of the opposite hand.

Tips & Warnings

• To achieve the best performance under a variety of real-life situations, you should practice your punches from different stances. When air-punching, make sure you pull your fist back to your waist after each punch. Doing so trains your muscles to deliver effective speedy blows each time. Also, don't stand rigidly---your whole upper body should be involved in these punches. Keep your stomach muscles tightened when punching.
• Wrap your hands or use bag gloves when practicing punches on heavy bags. Don't forget to breathe. There is a tendency to hold the breath when punching. Don't hold your breath. Don't let your arms go floppy. Each punch must make as big an impact as the previous punch for speed training to be effective.

Resources

• Punching bags and gear