Faster punches mean better skill, whether in boxing, martial arts, or just simple bag training. There’s a fair few ways to improve your punching speed, and you should try to include as many variations as you can into your training regimen.

1. Relax your mind and body.

If you’re preparing to throw a strike, your body often tenses up in preparation. Unfortunately, tense muscles move slower. Take a moment and a few breaths before you begin the exercise.


2. Avoid telegraphing your punches.

The windup to a punch is a giveaway to your opponent of what you plan to do. Also, telegraphing your punches takes up time that should be put into delivering your strike! Learn how to not telegraph your punches, and you’ll be improving both your technique and speed.


3. Retract your hand after each punch.

Speed works both ways. Quickening your retrieval is going to help you land more strikes, at a faster rate.


4. Perform reverse push-ups.

Try a variation on the common push-up. Instead of the usual method, begin your push-up with your body already lowered and push up… hard! – The goal is to be able to push with enough force that your hands lift off the floor.


5. Practice.

Honestly, there’s just no substitute for good old-fashioned practice. Whether it’s against a bag or just plain shadowboxing, your speed naturally increases with enough practice.


6. Overlap your punches.

Whilst you’re punching, don’t wait for recovery before you deliver your second (and third) strike. Use a combination of overlapping punches. The more you do it, the faster you’ll go.