Only tighten your fist at the moment of impact. Keep your biceps and shoulders loose until right before the punch. [1] X Research source
Do this meditative exercise for a few minutes before you fight or work out. Don’t think about winning or losing, be present in the moment, and think of speed. [2] X Research source
The fastest punch is delivered with the greatest amount of force within the smallest amount of time. Master the punching movement in the shortest amount of time to deliver the fastest punch possible. [3] X Research source
You can use a sandbag as a substitution.
Weighted gloves help keep your hand in a fixed position, good to help practice punching quickly. The extra weight helps you get used to making the punching motion with more weight so when you take the gloves off, it is easier to perform the move quickly. [5] X Research source
Improving strength in turn helps increase punching speed. Wrist weights are similar to weighted gloves, but the weight in these is distributed on the wrist rather than the back of the hand. [6] X Research source
Keep your hands close to the speed bag, and hit the bag in small circular movements. Your hand should make a small circle in the air. Hit the speed bag in a right-right, left-left rhythm–twice with your right hand then twice with your left. Repeat this, increasing speed as you get more comfortable. [7] X Research source
Start off by hitting the bag with one or two punch combinations until you get a good sense of timing. Once this feels comfortable, throw a jab or other combination of punch.
Place one foot on the middle of the elastic part of the band, grasp the hand strap, and curl your arm in an upwards motion, like you would for a bicep curl. This motion will help strengthen your biceps muscles.
