Punching Bag Speed and Power Training Tips

(Last Updated On: August 6, 2019)

A well-thrown punch is usually a balanced combination of speed and power, and your ability to throw stronger punches can go a long way towards improving your performance over time.

If your punching skills are in need of some improvement, then you’ve come to the right place, as we’ve got some seasoned tips on how you can apply yourself to seamlessly combine speed and power everytime you throw that all-important punch.

Read more about the best free standing punch bags here

Don’t skip leg day:

There’s a reason why some of the best boxers in history like Muhammad Ali and Rocky considered running and other intense leg training exercises to be essential to their regime.

You see, the legs provide the most support when it comes to throwing punches, and strengthening your legs on a regular basis helps to improve your balance and endurance when you’re in the ring, and strong legs are the foundation to throwing powerful and precise punches.

Apart from running, plyometric exercises are a very effective method to strengthen your legs, as are jumps, squats and cycling.

Be proactive:

When training with a heavy bag, be sure to move around a lot and throw punches on a consecutive basis, and avoid taking lengthy brakes, as that’ll put you at a disadvantage when you’re in the ring. Two seconds is usually enough to catch your breath before you start doing your combinations on the bag again, and a few light jabs are a great way to take that breather without wasting time. Additionally, taking short breaks in-between punches will give you the upper hand when you’re in the ring, as you won’t be giving your opponent any opportunity to punch you back.

Make your fists tougher:

Your fists are your primary weapon when training and in the ring. So it’s important to strengthen them as well, so that they don’t let you down when you need them the most. A great way to make your fists more durable is to submerge them in a large bowl of rice, starting with your fingers and then slowly digging into the rice with your fists. You could also try punching sandbags or even thumping your fists through water.

Keep your punches measured:

When swinging your punches, try not to stretch your arms too far, as that can knock you off your balance when you deliver the next punch. Instead, measure your punches well and focus on delivering power and speed. This will enable you to focus keenly on your target so that you’re within the right distance to deliver effective punches, and punching this way will reduce your chances of pulling an arm muscle.

Don’t forget to breathe:

Learning to breathe right while you’re training will help you to conserve your strength and is pivotal to ensuring that you don’t run out of breath during the eleventh hour of your fight.

Getting the breathing right will also help you to control your body and improve your endurance while you’re in the ring, and it’ll enable you to stay focused enough to throw well-measured punches that get the job done instead of hitting your opponent with a lot of senseless and ineffective strokes.

tips for punching

Practice active resting:

Instead of standing around to catch your breath in between punches, rather pace or jog around lightly, so as to avoid getting confused for a punching bag.

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Most importantly, don’t rest by leaning against your punching bag because it won’t be there when you need to take breaks in an actual fight.

Rotate your upper body more efficiently:

Learn to rotate your shoulders to increase the velocity and power delivery of your punches.

You can improve your rotation speed and effectiveness by rotating your arms from one side to the other, while holding a medicine ball, or you could try smacking a baseball bat on a punching bag on a consistent basis to give you that added edge.

Keep your feet on the ground:

It’s important to always keep your feet firmly on the ground when you’re punching.

Not only do stable feet give you the stability needed to throw powerful punches, but it also helps you to keep your balance as you advance on your opponent. Plus, it’ll make your recovery that much better should you get punched.

Make sure your hands are up:

Teach yourself to keep your hands up and next to your face, even when you’re hitting against a punching bag, because once you start slacking during training you’ll end up opening yourself up to ‘unexpected’ hits in the ring.

So be sure to protect your face by keeping your hands up even when you’re throwing hooks and jabs, while ensuring that the shoulder remain down to protect the torso. Lastly, ask a friend or your trainer to watch you as you train, so that they can alert you each time you drop your hands.

Your knees should be bent:

As you plant your feet, bend the knees slightly to reinforce your punches without getting tired.

Bending your knees makes a world of difference when you’re throwing punches, and a great way to improve your ability to perform this technique is to do squats frequently, or take it to the next level and try a technique that’s used by top-level athletes, which involves ‘fake sitting’ at a 90 degree angle on an invisible chair while you have two small water bowls balanced on your knees.


The tips we’ve given you above have been tried and tested by some of the world’s best boxers, and have been known to deliver effective results every time.

Through dedication, focus and practice, you too can use these techniques to help you deliver powerful, effective and winning punches on a consistent basis.

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