Boxers have a lot of work to do when they get in the ring to fight in a competitive bout. In addition to learning how to throw a jab, move around the ring and ward off an opponent's punches, a fighter has to throw a power punch. Fighters who have the ability to throw a knockout punch can change the direction of any bout by delivering one solid blow. Powerful punching can be developed with exercises.
Heavy Bag Punching
The heavy bag is the most important tool a boxer has for developing punching power. A fighter quickly learns that hitting a heavy bag with just his arms or shoulders is not enough because a heavy bag provides significant resistance. In order to hit the heavy bag effectively and gain punching power, the punch must be thrown from the toes up. You must use the strength you have in your feet, legs, core muscles, abs, back, shoulders and arms when hitting the heavy bag. Hit the heavy bag for three minutes at a time--the same amount of time in a round--and then take a one-minute break. Do this three times every day you train.
Floor-to-Ceiling Bag Drills
One of the most effective ways of developing punching speed and accuracy is with the floor-to-ceiling bag. The floor to ceiling bag is about the size of a volleyball and it hangs on a strong elastic cord that extends from the floor to the ceiling. When this bag is hit, it rebounds with speed and does it in an unpredictable manner. Fighters who can sharpen their punching skills enough to hit this bag consistently can deliver punches with enough power to knock out their opponent. Start off by hitting the floor-to-ceiling bag for one minute at a time and work your way up to three minutes.
Box Jumping
Box jumping is a plyometric exercise that builds explosive power and strength in the legs. Power in the legs is essential for developing knockout punching power. Stand to the left of a 15-inch square box and jump over it to the right. Jump back over it so you are in the starting position. Do 15 back-and-forth jumps and take a one-minute break before repeating the set. Then do the same routine while jumping from the back of the box to the front of the box and then back to the starting position.
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