Boxing Punching
How To Improve Punch Speed
The "right" punch has several components. The speed at which the arm moves to throw a punch, the speed of the shoulder, the angle at which the body is poised, the footwork and breathing rate - all of these contribute to making a punch the "perfect punch".
Many a times you feel that your punch lacks speed. All of the above components contribute equally to the speed of your punch. The punch speed and punch power are directly proportional. The higher the speed, the better power your punch will have. If you compromise on one of the parameters, the punch loses speed and hence the power. Practicing at the heavy bag or the punching bag is an age old and proven technique to improve both the speed and power of your punches.
Before you attack the punching bag, be sure to warm up. In the start, keep punching slowly at the bag. As you practice, gradually increase the speed and power of the punches. An easy technique to bring in speed to your punches is to hold weight like the dumbbells in your hand and punching in the air. Here again, gradually increase the weight in your hands. You can also use weighted gloves but if you are using them be sure to avoid the punching bag.
If you are comfortable at the present punching bag, get a heavier one. Keep your body a little away from the bag and feet at comfortable distance apart. As you punch the bag extend yourself a little, throwing the punch at maximum power. Repeated practice of this posture punching helps improve the speed considerably.
Many preach that shadow boxing helps in increasing the speed. It does not use complete punching techniques and may not really help you achieve a greater punch speed.
Have you tried plyometrics to improve your punch speed? Plyometrics is a type of exercise aimed to improve speed and thereby power of movements. It also improves the functions of the nervous system. The design of these exercises is based on the fact that when a muscle is loaded and then contracted in quick successions, the plyometric movements use the strength and elasticity of the muscles to make the surrounding tissues to quicken their movements. Hence, these exercises will help you hit faster and harder.
Remember increasing punch speed is not going to happen overnight or in fact over a few weeks it is something that needs to be worked on continually. If you put in the hard work and follow the above you will see your punch speed increase. When training just try and focus on how much you will improve your boxing, when your feeling tired and don't feel like doing a drill remember your opponent is probably training right now. If you out train your opponent you will outbox them too.
All the techniques can be used in together to improve the punch speed. But remember that constant practice is required and the speed will not increase in just a day.
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