Have you ever thrown a punch and felt like it was moving in slow motion? Whether you’re training for self-defense, competition, or just fitness, sluggish punches can be frustrating. The good news is that you can fix it. Let’s break down why your punches feel slow and the best ways to build explosive speed.

Common Reasons for Sluggish Punches

1. Lack of Explosive Power – Punching speed isn’t just about moving your arms fast; it comes from explosive power generated by your whole body. Weak legs, a disengaged core, and slow-twitch muscle fibers all contribute to slow punches.

2. Bad Technique – If your punches are too wide, telegraphed, or lacking proper weight transfer, they’ll be much slower than they should be. Speed comes from efficiency, not just effort.

3. Poor Conditioning – Fatigue slows down punches. If your shoulders, arms, and core aren’t conditioned for repeated strikes, your speed will decrease as the rounds go on.

Speed-Focused Training Methods

Shadowboxing for Speed

Shadowboxing without weights or gloves allows you to move freely and develop fast-twitch muscle fibers. Focus on snapping your punches back quickly rather than just extending them.

Plyometrics for Explosiveness

Explosive exercises like clap push-ups, medicine ball slams, and jump squats develop the fast-twitch muscles needed for quick punches.

Band-Resisted Punches

Adding Ji Resistance Bands to your shadowboxing routine forces your muscles to work harder through resistance, building both strength and speed. When you remove the bands, your hands will feel significantly faster.

Reaction Drills

Speed isn’t just about how fast you move—it’s about how fast you react. Work with a coach, partner, or flashing light drills to improve reaction time and punch execution.

How Resistance Bands Improve Punching Speed

Ji Resistance Bands are a must-have for boxers looking to improve speed. Here’s why:

• Increases Punching Power – Resistance forces your muscles to work harder, making unresisted punches feel lighter and faster.
• Builds Shoulder Endurance – Tired shoulders slow down your punches. Bands improve endurance so you can maintain speed even in later rounds.
• Develops Fast-Twitch Muscles – The added resistance activates muscle fibers responsible for explosive movement.

Try This Band-Resisted Drill

1. Attach Ji Resistance Bands to your waist, wrists and heels.
2. Perform 30 seconds of rapid straight punches.
3. Rest for 10 seconds, then repeat for 3-5 rounds.
4. Remove the bands and throw punches again—you’ll feel the speed difference instantly.
   

If your punches feel slow, it’s time to train smarter. Focus on technique, incorporate explosive exercises, and use Ji Resistance Bands to build speed and power. The difference will be undeniable.

Want faster, more powerful punches? Start training with Ji Resistance Bands today.