Dear Experts
Can i know how can i increase my punch speed , i always feel my punch is slow than other students . Is there are any method to train to increase the speed ?

Also how many days per week training is suitable for a begining to pratise boxing .

thanks

oldcoach

Lamtoys,

There are many components to a punch. Let me list them and then discuss them.

These are for an overhand right:

1- Speed of the arm of the punching hand.
2- Speed of the shoulder of the punching hand.
.... (Yes, the shoulder does move forward about 6 inches)
3- The speed of the torso or trunk of the body turning.
.... (The torso can actually advance the punch another 8 to 12 inches)
4- Inclination of the body.
....(This should actually only be as much as you can recover from, since
......leaning too far will off-balance you)
5- The speed of your step into the punch if it is an attacking punch.
....(Counter-punches normally do not require a step- just a pivot)
6- Proper breath control. You should breathe out firmly from the time you
....start your attack until you have retracted your punch.

Those are the basic components of punch speed. First, let me say that each component adds more to your punch speed. If you leave out a component, your punch will be slowed down. Secondly, If you fail to combine the movements in the right timing it may slow you down. The general idea for the timing is to have all the individual movements finish when the punch is 3 inches through the surface of the target. Punching further causes off-balance and is unnecessary. Breathing is more important than you think.

It is a proven fact that several good things happen when you breathe out:
1- Your muscles fire faster.
2- Your stomach tightens adding power to your punch and…
3- …protecting you from a gut shot hurting you.

Watch yourself in a full-length mirror as you punch. Warm up before you start. Start slowly, but do complete motions. Each time punch a little faster than the last time, until you are moving at full speed and power. Then push yourself farther and try to punch faster. Once you have reached full speed and power try harder at least ten more times. Your speed will not increase over night.

The process may take several weeks until you notice a difference. This is not shadow boxing. Many boxers make the mistake while “shadow boxing” of just bouncing around and popping out punches. They do not use full punching mechanics. This does not improve punching speed very effectively.

Find a book on Plyometrics or find a person that can teach you how to do them. They will give you explosive, powerful movements. Bear in mind that Plyometrics will require some weight training first.

I could go on for several pages, but this should keep you busy for quite some time and it will improve your punching speed greatly.

P.S.- Listen to your Plyometrics coach for a good workout schedule for the weights and Plyometrics. You may work on punching mechanics and speed for 20 minutes every day.

Oldcoach

Ace11

Dear

The best exercise to improve your speed by far is the ancient traditional candle exercise.

PLace a lit candle in front of you, than try to extinguish the flame with your punch. Keep the distance between where your fist stops and the candle flame to 2 inches to begin with. It will not happen overnight it will take practice and dedication. As you progress you can move further and further away from the candle. When you will get to the level when you can extinguish the flame with a single strike from any distance, than you will feel so good about yourself you will walk around the town telling everyone about it. PRACTICE!

FireBoy

well , this tehnique is very nice butt howewer it doesnt tribute so many on speed itself ... im not saying it doesn't , but not so much , i have another way and in my opinion the best way to train for both speed and power of your punch , and if you want your kick , and you must agree with me on this one , ... let me ask you a question , have you ever wore heavy shoes for example one whole day and then when you took them down .. you felt light like a fearher , well there you have it , the secret of speed and power of a punch is when you train punches , run , walk or even eat with weight , if you hhave weighted hands and foot , and then you punch and kick for about 30 minutes , and then when you take the weight off you feel like a feather ,.. and if you train like this for about 1 month .. then your speed and power of your punch will rise very fast , belive me , this is the best way to train the punch for speed and you train the power too , i suggest you buy some weights for around the wrist , for beginers 5 pounds ,,then 10 and so on , you will see that your speed will increse very fast i stake my life on it just push yourself hard ,train every day , and give it some time and you will see

CroCivic91

Thank you, FireBoy, for your reply. I was actually interested in the same matter, and I find your answer quite interesting. Will definately give it a try.

oldcoach

I used weighted shoes and ankle weights when I was coming up through the ranks. You are absolutely right, they do work very well. My only suggestion is that you work up slowly in the amount of weight, because you can injure yourself. Also, start moving slowly and work up to full speed each time you change weights.

OldCoach

oldcoach

I aggree that a speed bag is great for hand speed. It does have it's limitations for martial arts though.
It is at a fixed location with little mobility... So:
1- It is only useful for hand speed and hand / eye coordination, because you
-- do little stepping while working the bag.
2- It does not move erratically. So it does not improve overall accuracy of
-- strikes.
3- Although you can kick it, it has the same limitations for improving kicks as
-- it does punches.
That being said, the speed bag is great for firing the muscles involved in punching over-and-over. That certainly will develope hand quickness.

If you want one piece of equipment that will not only develope hand quickness, but also the timing for full striking motions, accuracy striking a mobile target, and working hand and foot combinations, you need a speed ball. This is a ball suspended from a rope at the top and attached to an elastic rope at the bottom. This thing moves all over the place when you strike it. It wobbles and it bounces. Depending upon how much you stretch the elastic and how long the cords are, you can get it to move in a tight space like a speed bag or in a 6 or 7 foot radius space. What's great about this thing is that it comes back at you from different angles. If you miss your strike it hits you. Here is a tip for more advanced use: Use an elastic rope at the top AND bottom of the ball. Now it will bob and weave.

You can buy these online, out of the ads in magazines, and even in a good sports store.

There are lots of devices out there for training; some new, some ancient, some manufactured, and some home-made. I've even made some special devices to train certain techniques. Some even gage your power in a visual feedback. If you are interested, just ask.

OldCoach

oldcoach

Trooper12,

Here is a quote from the post to which you referred:

"Dear Experts
Can i know how can i increase my punch speed , i always feel my punch is slow than other students . Is there are any method to train to increase the speed ?

Also how many days per week training is suitable for a begining to pratise boxing .

thanks
"

In the first place-
The person did not ask about "hand speed" speed as you said. He asked about "Punching Speed" I read his question and the other posts. I explained the specific benefits of using the speed bag and the draw-backs. I offerred another option that was more benficial to the questioner.

In the second place-
Please try to be contructive and positive. It has been my experience that arguing helps nobody and wastes our time. So let's be positive. I am sorry if my response offended you in any way.

I look forward to reading your posts and being as much help as I can to all the people here. I hope you feel the same.

Sincerely,
Oldcoach

oldcoach

Please try to be contructive and positive. It has been my experience that arguing helps nobody and wastes our time. So let's be positive. I am sorry if my response offended you in any way.

Please use entire quotes and do not take my words out of context. My cooments were ABOUT the speed bag and HAND SPEED.

This will be my last post to you Trooper. Please find someone to help.

Oldcoach

aliann

You may be "pushing" your punches. Normally when a student punches (depending on their rank of course) they are trying very hard to punch hard and fast. Does it seem like the harder you try to punch hard and fast the slower and more stuck your punch feels? If this is the case you are proibably tensing your muscles through out the movement. The key to fast and powerful punching in in removing the big muscles of the arm from the equation. Your arm should be loose and relaxed right up to impact (think about a towel snap). At the point of impact the body tightens for a brief moment before becoming relaxed again.

You may benefit from placing your mind on the pull back rather than the punch.

Also the more you can become still (relaxed) the better for all your movements and the overall stamina you will be able to maintain. Muscle is not the secret to speed, acceleration is and reduction of friction (your desire to muscle the movement) increases acceleration (speed and power).