Position yourself with your feet shoulder-width apart. Make your fists with the thumbs on top of your index fingers. Whatever type of punch you’re throwing, practice it on a punching bag or similar aid. [1] X Expert Source Asher SmileySelf Defense Trainer Expert Interview. 30 July 2019. Practice punching drills half an hour a day, every other day. Make sure to punch slow. Remember, this is not about quickness, but about power and delivery. Practice a variety of types of punches. For ideas about punching drills, visit: http://www. myboxingcoach. com/boxing-combinations-drills/. [2] X Research source
Incorporate swimming into your overall exercise program. Try to swim 2 or 3 times a week. Swimming will give you a better overall workout than almost all other single exercise activities. Build running into your overall exercise program. Running will improve your cardio condition, increase your endurance, and make you more fit overall. Use a mixed cardio/endurance program. If you don’t want to commit to either running or swimming as your single workout, do both, or use other endurance workouts that may be appropriate. [3] X Research source
Light dumbbells (2-5 lbs). Do three sets of curls. Your first set can be 12, your second 10, and your third 8. Adjust sets, reps, and weight as you progress. A timed training routine. Boxing rounds last for about 3 minutes (5 minutes for the UFC) so workout for 3-5 minutes then take a 1-minute break. Try 3 repetitions. While lightweight training works well, you may also want to consider heavier weights to build more power. A few good weight training sets for building punching power include: hack squats, dumbbell snatches, deadlifts, box jumps, quarter squats, and squat jumps. Consider 3 sets to starts. [4] X Research source [5] X Research source
Hold your medicine ball at shoulder height, standing in front of a wall. Then, lower your knees in a squatting position and explosively throw the ball into the air. Catch the ball (with your hands) and throw it explosively at the wall. Quickly pick up the ball, lift it over your head and then slam it to the ground. Work your way to 5 series of 30 repetitions, then pick a heavier ball. This workout is great because it engages all of your core muscles. [6] X Research source
Have your index finger tucked over your thumb. Do not put your index finger too far in. Align your wrist bone with your fist. Align the back of your hand with your forearm. Never put your thumb inside of your other fingers. [8] X Research source
Your feet should be on the ground and spread about shoulder width. Your knees should be bent slightly. Your hands and upper body should be relaxed. [9] X Research source
Inhale through your nose and exhale through your nose. Try to develop a regular breathing pattern by counting as you inhale and exhale. Depending on your fitness level you can pick a count and stick to it. Beginners can try breathing on a 5-second count. Shorten this count as you progress. Inhale before your punch. Your inhale should be slow and measured and part of your regular pattern. Don’t make yourself inhale obviously to your opponent. Make sure your breathing is regular at all times. Make sure you exhale as you punch. Your exhale should be slow and measured and part of your regular pattern. [10] X Research source [11] X Research source
When punching, make sure to close your fist all the way at the last possible second. This helps to cause maximum damage. Always punch through the target, as if there was something behind them you were aiming for. Punches should always be done with proper wrist alignment and only the index and middle finger knuckles should make contact with the target. [12] X Expert Source Asher SmileySelf Defense Trainer Expert Interview. 30 July 2019. Popular punches include a jab, a right cross, and a very powerful left hook.
When you throw your punch, you should turn your hips slightly toward your target. Make sure to rotate your body/torso as you throw your punch. [13] X Expert Source Asher SmileySelf Defense Trainer Expert Interview. 30 July 2019. Your punch should come from your shoulders, which should stay relaxed and should be raised slightly. Your hands should tighten up into a solid fist immediately before throwing your punch. [14] X Research source
If your arms are advancing a foot in the distance to make a punch, make sure your body does as well. Avoid just moving your arms forward. If you do this, you’ll lack a lot of force that would otherwise make your punch more powerful. Be careful of getting too close when advancing with your body. Timing is extremely important, so watch for the perfect opportunity to advance with your arms and your body. [15] X Research source
Depending on the type of punch you’ll be using, use your legs and lower body to move forward and give extra power to your punch. Your legs will help you position yourself and build momentum when punching. They are the primary way you will rally your body weight to put power into your punch. Never run toward your opponent. If you do, you may lose coordination and/or open yourself up to a counterpunch. [16] X Research source
Try to make punches in which you have a full range of motion. Stay back or advance until you are confident that you’re not overextending your arms. If you overextend yourself, you won’t be able to take advantage of the weight of your body. This will result in a weaker punch. Proper extension of your arms depends on your body type and arm length. A good rule of thumb is to avoid extending your arms straight out. Instead, they should always have some sort of bend in them. [17] X Research source
Do not let emotions ever rule you. Always stay cool and level-headed. If you abandon your training and follow your emotions, you’ll slip up and wind up throwing weak and inaccurate punches. Always keep your eye on your goal. Whether your goal of throwing power punches is to win a single match or go all the way to finals, you need to keep that goal in the back of your mind at all times. Always remember your positioning and your measured breathing. Once you abandon your positioning and breathing, your punches will get sloppy and weak. [18] X Research source
Telegraphing can enable your opponent to dodge your punch. Telegraphing may enable your opponent to counter punch in a more effective manner. To avoid telegraphing, video tape yourself when you practice. This way, you’ll be able to review the recording and see if you telegraph or give any other tells of your actions or strategy. [19] X Research source
Fast punches will not pack power unless they have power and force behind them. Punching fast, in succession, may undermine your ability to be able to deal out powerful punches. Punching fast may make you vulnerable to a counter-punch that will hurt you and prevent you from dealing the power punches you want to throw. [20] X Research source
