Learning how to punch properly is a matter of timing, strength, quickness and conditioning. Boxers have to learn how to throw a crisp left jab, a hard left hook and a powerful right cross. In addition, in order to have the best chance at competing well in fights, boxers must be able to throw punches in combinations. A number of drills can help boxers to develop their punching skills.
Speed Bag Training
Boxers use the speed bag to develop a crisp left jab. This is perhaps the most important punch in boxing. A good left jab sets up every other punch in boxing and it also keeps your opponent off-balance. Hit the speed bag for three minutes at a time -- this mimics the same amount of time in a boxing round -- and then take a one-minute break before hitting the bag for three more minutes. Step toward the bag and snap off your left jab with speed and purpose.
Heavy Bag Training
Boxers learn to throw power punches on the heavy bag. Boxers use their entire bodies to throw power punches. They use their legs, hips, core muscles and upper body in addition to their shoulders, arms and fists. Hit the bag with combinations. Use your left jab, right cross and left hook. Hit the bag for three minutes. Make sure you use oversized gloves to protect your hands.
Double-End Bag
The double-end bag consists of two punching bags that are similar in size to the speed bag strung on a thick elastic band that goes from the floor to the ceiling. This bag moves in an unpredictable manner after it's hit and the idea is to develop enough quickness that you can throw combination punches effectively. Hit the lower bag and then the upper bag and then continue to hit the double-end bag with additional 1-2 combinations.
Sparring
Getting into the ring and testing your skills against another fighter of a similar experience level is essential for becoming a solid puncher. You may be able to make the speed bag hum in a training session and you may be able to move the heavy bag with your power punches, but you have to be able to throw punches accurately when someone is also throwing hard punches at you. If you have developed your punching ability in the gym, you will be able to throw effective punches in the ring.
