Some people have more strength in their muscles than others.With proper technique, you can increase your punch speed.Warm up correctly and train with purpose in order to generate maximum speed.
Step 1: Get in your stance.
The fastest punch you can throw is a jab.With your knees bent, hunch your back.With your fists close to your face, keep your elbows facing towards your body.Stand on the balls of your feet with your chin in.The side of your body with your dominant hand should be behind your non-dominant side.If you want to throw a jab, the right side of your body is ahead of the left.The dominant side is coiled and ready to throw a punch.Close your fingers to prepare your hand for throwing a punch.If you put your thumb in your fist it will break your fingers.
Step 2: If you want to punch, use your entire body.
If you only use your arm muscles, you won't get your maximum speed or power.As you move forward with your punch, use the weight and force of your body.Throw your jab when you step forward and twist your body.The legs muscles are strong enough to propel your punch forward.When you throw your jab, snap back into your stance to throw a punch or defend a counter- attack.Extending your arm will allow you to use all the arm muscles.
Step 3: Allow your muscles to heal.
After you throw a punch, take a breath and relax.If you throw multiple punches, you will get slower and take a break.Continue practicing as your fatigue fades.If you take a break between punches, you can focus on each punch and generate more speed.You don't want to waste energy on slow movements.Before you focus on speed, throw proper punches.If your punch is weak, speed will be useless.
Step 4: It's important to focus on technique.
No wasted movement is ensured by the correct technique.To make sure the movement is focused solely on speed, you want your punch to be as efficient as possible.Flare up your elbow.You want to punch quickly and accurately.
Step 5: Look at your speed.
Think of fast objects like a fighter jet, race car, or lightning bolt as you throw your punch to prepare yourself for speed.Take a deep breath, relax, and throw your punch as if you are a fast object.
Step 6: You can use hand weights.
There are four two minute rounds.The first and third rounds should be used with one or two pound weights.If you want to feel the difference in your hand speed, don't use any weight in the second and fourth rounds.The benefits of shadow boxing are that it builds strength in your arms and shoulder muscles.This increases power and speed.
Step 7: You should focus on speed in your workouts.
You can do sprints, speed exercises, and speed punch combinations.Pushups and sit ups strengthen your core.Shadow box, punch the punching bag, and jump rope all at the same time.10 x 10 sets of situps and pushups.You can do six one minute rounds of shadow boxing, punching bag, and jump rope.
Step 8: Stay calm.
Speed is not produced by tense muscles.You want your movement to be fluid.Before you punch, do not clench your fist.Keep your shoulders loose by controlling your breathing.
Step 9: As long as your schedule allows, practice as much as you can.
If you put in the work, your speed will increase.You have to put in the time to get your punches faster.You want to develop muscle memory by repeating the same technique over and over.Developing a routine and completing drills will help you remember the movement.
Step 10: Keep moving with dynamic stretches.
The difference between static and dynamic stretches is that static stretches require you to pull and hold your muscle to feel the stretch.Warm up your muscles with dynamic stretches.Dynamic stretches include squats, jumping jacks, jump rope, and lunges.You can stretch your arms with hugging motions.Dynamic stretching is likely when you feel like your body is moving and your muscles are being activated.Your muscles can be compared to rubber bands.When it's cold, they will be tight.The movement becomes easier when you warm up.Once you feel your muscles are loose, finish your warm up.
Step 11: Proper equipment should be worn.
Proper footwear and athletic clothing are required.They should not restrict your movement because you want your clothes to be comfortable.To get proper traction, make sure to tightly lace your shoes.Don't eat a heavy meal before practice or practice with an empty stomach.You should eat a light snack to get through your workout as oily junk food will make you sleepy.Don't forget to drink a lot of water while you practice.