How to Punch With Speed

Co-authored by Asher Smiley

Last Updated: December 24, 2024 Approved

Some people have more explosive muscles than others and therefore can generate faster punches. However, with practice and proper technique, you can increase your punch speed. Remember to warm up correctly and train with purpose in order to generate maximum speed.

Part 1

Part 1 of 3:

Throwing the Best Jab

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1
Get in your jab stance. A jab is the fastest punch that you can throw. Slightly hunch your back with your knees bent. Keep your elbows facing inwards toward your body with your fists up and close to your face. ^{[1]
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Research source} Tuck your chin in to protect your jaw and stand on the balls of your feet. The side of your body with your dominant hand should be tilted behind the shoulder of your non-dominant side.
- For example, if you want to throw a left-handed jab, the right side of your body will be ahead of your left. ^{[2]
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  Research source} Your dominant side should be coiled and ready to throw the punch.
- Prepare your hand for throwing your punch by closing your fingers. Your thumb should be kept outside of your fist because if you tuck it in it may lead to broken fingers. ^{[3]
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2
Use your entire body to punch. Only using your arm muscles doesn’t produce your maximum speed or power. ^{[4]
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Research source} Use the weight and force of your body as you move forward with your punch. Throw your jab by stepping forward and twisting your body. This utilizes the strongest legs muscles to propel your punch forward. ^{[5]
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- Once you throw your jab, snap back into your stance to throw another punch or defend a counter- attack. ^{[6]
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- When you throw your job, fully extend your arm to utilize all your arm muscles. ^{[7]
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3
Allow your muscles to recover. Take a breath and relax after you throw a punch. Take a break and don’t throw multiple punches because you will get slower with each successive punch. ^{[8]
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Research source} Once your fatigue fades, continue practicing. Taking a break in between punches lets you focus on each punch and to generate as much speed as you can. You do not want to waste energy on weak or slow movements. ^{[9]
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- Throw proper punches before focusing on speed. Speed will be useless if your punch is weak or breaks your fingers.

Part 2

Part 2 of 3:

Increasing Your Speed By Training

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Correct technique ensures no wasted movement. You want your punch to be as efficient as possible to make sure the movement is focused purely on speed. Avoid flaring your elbow. You want to punch with both speed and accuracy. ^{[10]
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Get yourself psychologically ready for creating speed by picturing fast objects like a fighter jet, race car, or lightning bolt as you throw your punch. Take a deep breath, relax, and throw your punch as if you are the fast object that you envision. ^{[11]
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3
Use hand weights. Shadow box for four two minute rounds. Use one or two pound weights for the first and third round. Don’t use any weight in the second and fourth round and feel the difference in your hand speed. ^{[12]
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- The benefits of using weights in shadow boxing are that it build strength in your shoulder muscles and arms. This not only increases speed but also power.
4
Focus on speed in your gym sessions. Perform sprints, speed exercises, and speed punch combinations. Speed exercises include pushups with explosive speed and sit ups to strengthen your core. Shadow box, punch the punching bag, and jump rope all at maximum speed. ^{[13]
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- Do 10 x 10 sets of pushups and situps. Do six one minute rounds of shadow boxing, punching bag, and jump rope, only resting for 15 seconds in between rounds. ^{[14]
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Tense muscles do not produce a lot of speed. You want your movement to be fluid. Do not clench your fist until the last possible second before you punch. Control your breathing and keep your shoulders loose. ^{[15]
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Part 3

Part 3 of 3:

Warming Up to Reduce Injury

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Your speed will only increase if you put in the work. Your punches won’t get faster unless you put in the time. You want to develop muscle memory by repeating the same technique over and over. ^{[16]
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Research source} Completing drills and developing a routine will cement the movement into your memory. ^{[17]
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2
Keep loose with dynamic stretches. Dynamic stretches require movement to stretch your muscles whereas static stretches require you to pull and hold your muscle to feel the stretch. Get your muscles working and warmed up with dynamic stretches. ^{[18]
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Research source} Some examples of dynamic stretches to help with your speed are squats, jumping jacks, jump rope, and lunges. ^{[19]
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- Stretch your arms with hugging motions or arm rotation. As long as you feel like your body is moving and your muscles are being activated, you are likely dynamic stretching.
- Your muscles can be compared to rubber bands. They will be tight and constricted when cold. When you warm your muscles up the movement becomes easier. ^{[20]
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  Research source} Finish your warm up once you feel your muscles are loose. ^{[21]
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Wear proper equipment. Wear athletic clothing and proper footwear. You want your clothes to be comfortable and they should not restrict your movement. Make sure to tightly lace your shoes so that you get proper traction. ^{[22]
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- Don’t eat a heavy meal before practice or practice with an empty stomach. Eat a healthy light snack to get you through your workout as oily junk food, like burgers, will make you lethargic. Remember to drink a lot of water while you practice to stay hydrated. ^{[23]
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Expert Q&A

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Question

Do push-ups make you punch faster?

Asher Smiley
Self Defense Trainer
Asher Smiley is the Owner and Lead Instructor at Krav Maga Revolution in Petaluma, California. Asher has earned a Tier 1 Instructor Certification in the American Krav Maga system. In 2017, he trained with the International Kapap Federation Combat Krav Maga International, completing their 7 day tactical seminar and the 8 day CKMI instructor course.

Asher Smiley

Self Defense Trainer

Expert Answer

Push-ups will help you hit harder, but speed comes from your legs and the ability to snap your feet quickly. I suggest you work out your legs with lunges, squats, and jumping exercises, as well as your core with crunches, planks, and leg lifts.

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Don't expect to get faster in just one day, it takes time and determination.

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Relax as best you can while punching, tensed muscles will work against you.

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Buy a dumbbell weight that you can handle.

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Warnings

When punching with weights, be careful not to extend your arm fully or your elbow could be easily hyper extended. Muscle strength will actually be built up by stopping the weights before your arm reaches full extension.

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Do not continue punching if your hand or fingers hurt, you may have not used proper technique and injured yourself.

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Stop if you are out of breath or feeling dizzy. Don't over exert yourself.

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Relax if you have to.

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How to Punch With Speed

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Throwing the Best Jab

Increasing Your Speed By Training

Warming Up to Reduce Injury

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Warnings

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