Punching speed is an essential element of several martial arts, including boxing, mixed-martial arts and karate. As the martial arts magazine "Black Belt" notes, some martial artists drift into "maintenance" mode when working out between fights, wherein they stop pushing their bodies to the limit and simply go through the motions. In contrast, improving punching speed requires rigorous, high-energy training, which forces arm and shoulder muscles to contract and relax rapidly.
Significance
There are two ways to increase the force of your punch, which is essential for maximizing the impact that punch will have on your opponent: you can increase the mass of your fist, or you can increase the speed with which you deliver that fist. However, while increasing mass only results in a linear increase in punching power, increasing speed has a much greater result. As "Black Belt" notes, a 10 percent increase in the mass of a fist only increases the force of that fist by 10 percent, while a 10 percent increase in fist speed results in a 21 percent increase in force.
Speed Bag
One of the most popular pieces of equipment for punching speed training is the speed bag. The speed bag is a soccer ball-sized spheroid bag, which hangs at face-level from a wall or ceiling-mount. When you punch the speed bag, it swings in the opposite direction and then -- ideally -- bounces off of the mounting platform and swings straight back toward you. As Ross Boxing states, the key to working out with a speed bag is controlling the rebound, so that the bag repeatedly swings back and forth as you continuously punch it. For optimal results, start out slow and increase speed incrementally as your control improves.
Heavy Bag
The heavy bag is a large, tubular, weighted punching bag which hangs down from a ceiling. Martial artists typically use these bags for endurance training, unleashing different combinations of punches for 2-, 3- or even 4-minute intervals. However, according to Ross Boxing, you can also use a heavy bag to increase punching speed. This requires performing the same punching combination -- such as jab, cross, jab, cross -- for 15- to 60-second intervals, while maintaining an incredibly high intensity level throughout.
Sparring
Sparring is a live combat practice session, wherein two athletes exchange blows in a safe, controlled environment. According to the U.S. Military Academy, to improve punching speed, spar with opponents who are smaller and quicker than you are. This will force you to deliver punches more rapidly, as your opponent will likely be able to get in and out of your attack range quickly.
Considerations
Not all punching speed training exercises need to involve actual punching. As "Black Belt" notes, Plyometrics are a particularly beneficial punch-free option. These explosive exercises force the muscles to contract more rapidly than they do during normal resistance training. One example requires that you perform the same basic movements of a push-up. However, instead of merely lifting your body back up to the starting position, you thrust your arms out and try to propel your body up off of the ground.
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