Boxers and mixed martial arts fighters have to work constantly on punching power, speed and accuracy. When you get in the ring with an opponent, you have to punch effectively. Your opponent is trying to take you out with hard punches, and you have to try to do the same to him. Conditioning exercises will help you move faster and quicker, and punching drills will help you hit your target with power and precision.
Step 1
Hit the speed bag to gain timing, quickness and accuracy. Virtually all boxers and mixed martial artists use the speed bag to develop their left jab and other precision punches. The left jab -- for a right-handed fighter -- is often considered the most important punch in boxing. Not only will an accurate jab help you pile up the points when you box, it will set up other punches. Hit the speed bag for three minutes at a time, mimicking the amount of time in a boxing round. Use you left jab about 75 percent of the time to develop precision and quickness.
Step 2
Hit the heavy bag to learn how to throw power punches. A heavy bag weighs 75 to 90 lbs., and you can't hit that apparatus effectively if you are just swinging your arm and hitting it with your fist. Instead, you must get your body behind the punch to move the bag and keep from injuring your shoulder, elbow, wrist or fingers. Use your legs, abs, core muscles and upper body along with your arms when hitting the heavy bag.
Step 3
Punch the double-end bag -- also know as the floor-to-ceiling bag -- to develop your punching accuracy and quickness. The double-end bag is strung on a thick elastic band that stretches from the floor to the ceiling. It is about the size of a volleyball or underinflated basketball. When you hit the target area, the bag rebounds quickly and in an unpredictable manner. This tool helps a fighter develop instincts. When you can hit this bag effectively, you should be ready to test your skills in the ring.
Step 4
Shadow box in the ring or in front of a mirror. Boxers use this technique to combine footwork and punching precision. Either videotape your shadow boxing session or have your coach or trainer watch you as you move quickly and throw your punches against air. Good fighters hone their technique shadow boxing.
Step 5
Spar against opponents who are of a similar experience level. You have to get in the ring against a live opponent to see how your skills translate. Some amateurs may make the speed bag move rhythmically and overpower the heavy bag, but they tense up against a live opponent. It's better to find this out in a sparring session when you and your opponent are using oversized gloves and protective headgear than it is to find it out in the middle of a scheduled fight against an experienced and dangerous opponent.
Things You'll Need
- Speed bag
- Heavy bag
- Double-end bag
- Oversized gloves
- Headgear
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