How to Increase Your Punching Speed in 30 Days
I used to think punching power was everything—until I realized speed wins fights. The ability to land a punch before your opponent reacts gives you a huge advantage, whether you’re in a sparring match or working the heavy bag. But speed isn’t just about throwing hands faster. It’s about technique, explosiveness, and efficiency.
Over the years, I’ve found that resistance training is one of the best ways to develop real punching speed. If you’re looking to improve your hand speed, reaction time, and overall striking efficiency, here’s a simple 30-day plan to get you there.
1. Perfect Your Technique First
Before focusing on speed, you need to refine your form. A sloppy punch wastes energy and slows you down. Here’s what to focus on:
✔️ Keep your punches tight and direct—no wasted motion
✔️ Rotate your hips and shoulders to generate speed efficiently
✔️ Stay light on your feet and avoid stiff movements
💡 Try This: watch this 30 minute Kickboxing Workout for Beginners Video Tutorial to refine your form and have an idea with kickboxing and in training in general.
2. Train with Resistance Bands for Explosive Speed
If you want faster hands, you need to train your fast-twitch muscles. Ji Full Body Resistance Bands add constant tension to your punches, forcing your muscles to work harder. Over time, this builds explosive strength and endurance.
✔️ Punching with Resistance Bands – Attach Ji Resistance Bands to your waist and wrists. Throw jabs, crosses, and combos while maintaining speed.
✔️ Speed Hooks Drill – Perform fast hook punches while wearing resistance bands. The added resistance makes your punches feel lighter when you remove the bands.
✔️ Resistance Sprint Drills – Attach the bands and perform short, explosive sprints to improve reaction speed and movement.
💡 Pro Tip: Train with resistance bands for 3 rounds of 1-minute bursts before hitting the heavy bag. You’ll feel the difference immediately.
3. Develop Stronger, Faster Shoulders
Your arms don’t throw punches—your shoulders do. Weak shoulders slow you down, while strong ones let you punch with speed and endurance.
Try these resistance band exercises:
✔️ Band Shoulder Press – Builds endurance for repeated punching
✔️ Band Front Raises – Strengthens the muscles responsible for keeping your hands up
✔️ Band Lateral Raises – Improves stability for fast, controlled punches
4. Focus on Speed, Not Power
Many fighters make the mistake of throwing heavy punches when training for speed. Instead, keep your punches snappy and relaxed.
✔️ Train fast, light punches on the heavy bag for 3-minute rounds
✔️ Use speed drills like rapid-fire 1-2 combinations
✔️ Jump rope to improve hand-eye coordination and rhythm
💡 Mindset Tip: Speed is about efficiency. The more relaxed you are, the faster you will be.
5. Track Your Progress and Stay Consistent
Speed won’t improve overnight, but 30 days of smart training will make a huge difference. The key is consistency.
✔️ Record your training sessions
✔️ Set specific goals (e.g., “Throw 100 fast punches in 30 seconds”)
✔️ Stay dedicated and train with purpose
💡 Want a step-by-step guide? Ji’s eBook on Punching Speed includes drills and training plans to get your hands moving faster. Pair it with Ji Resistance Bands for the best results.
Punch Faster, Fight Smarter
If you commit to this plan for 30 days, you’ll feel a difference. Your punches will be quicker, sharper, and more efficient. Whether you’re training for a fight or just want to level up your skills, punching speed is a game-changer.
Start today, grab your Ji Resistance Bands, and train like a pro. 🚀