If you want to punch faster and hit harder, it’s all about training the right way. Speed and power in boxing come from more than just muscle – they rely on technique, timing, rhythm, and explosiveness. Whether you’re training for the ring or just levelling up your workouts, combining speed and power drills will help you perform at your best.
Here’s a guide to the most effective boxing drills for building both speed and punching power.
Why Speed and Power Matter in Boxing
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Speed helps you strike first, land more combos, and catch your opponent off guard.
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Power lets you do real damage and keep opponents on the back foot.
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Combining both makes your punches faster, sharper, and more dangerous.
With the right drills, you can train both at once.
Warm-Up First (Always!)
Before doing any speed or power work, get your body moving:
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Jump rope (2-3 minutes)
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Dynamic stretches (arm circles, hip openers, leg swings)
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Light shadowboxing (1-2 rounds)
Speed and Power Boxing Drills
1. Explosive Heavy Bag Rounds
How to do it:
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Throw fast and powerful combos for 3-minute rounds
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Focus on speed for the first minute
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Power for the second minute
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Mix both in the third minute
Why it works:
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Builds real-time punching power and stamina
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Forces you to transition between quick bursts and strong shots
2. Plyometric Push-Ups
How to do it:
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Start in a push-up position
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Lower your chest to the floor
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Explosively push up so your hands leave the ground
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Land softly and repeat
Sets: 3 x 10-15 reps
Why it works:
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Develops explosive upper body strength
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Directly improves punch acceleration
3. Resistance Band Shadowboxing
How to do it:
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Use resistance bands anchored behind you
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Shadowbox with fast punches
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Focus on keeping tension in the bands
Time: 3 rounds of 1 minute
Why it works:
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Builds speed and strength through resistance
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Forces cleaner technique and follow-through
4. Speed Punch Drill (1-2s)
How to do it:
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Throw non-stop 1-2 combos for 30-45 seconds
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Focus on speed, not power
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Rest 15-30 seconds, repeat 3-5 times
Why it works:
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Trains your body to punch rapidly under pressure
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Improves endurance and rhythm
5. Medicine Ball Slams
How to do it:
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Hold a medicine ball overhead
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Slam it to the ground as hard and fast as possible
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Pick it up and repeat
Sets: 3 x 10-15 reps
Why it works:
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Builds full-body power and explosiveness
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Strengthens your core, shoulders, and back
6. Double-End Bag Combinations
How to do it:
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Throw fast combos on the double-end bag
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Mix in head movement and footwork
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Focus on precision and clean timing
Time: 3 rounds of 2-3 minutes
Why it works:
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Improves accuracy, timing, and reaction speed
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Sharpens fast, reactive punching
7. Sprint Intervals (For Explosive Power)
How to do it:
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Sprint 20-30 meters
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Walk back to start
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Repeat for 6-10 rounds
Why it works:
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Boosts overall athletic explosiveness
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Builds leg power for strong movement and grounded punches
Bonus Drill: Speed-Then-Power Combos
How to do it:
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First 3 punches: fast and snappy (e.g., 1-2-3)
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Last punch: full power (e.g., 2 or 6)
Why it works:
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Builds rhythm and teaches how to blend speed with force
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Creates unpredictable attack patterns
How Often Should You Train for Speed and Power?
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2-3 times per week as part of your boxing sessions
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Alternate focus days (e.g., speed day, power day)
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Always prioritize good form over raw effort
Tips to Get the Most from These Drills
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Stay relaxed: tension slows you down
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Exhale with every punch
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Keep your hands high and elbows in
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Use your legs: power comes from the ground up
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Focus on quality over quantity
Sample Speed + Power Session
Warm-Up (10 mins): Jump rope + dynamic mobility
Circuit (3-4 rounds):
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Resistance band shadowboxing (1 min)
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Plyometric push-ups (10-15 reps)
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Speed 1-2 drill (30 sec)
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Rest (30 sec)
Heavy Bag Rounds (3 rounds):
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Round 1: Fast combos
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Round 2: Hard shots only
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Round 3: Mix speed + power
Core Finisher: Medicine ball slams or planks
Cool Down: Light stretching and breathing exercises
Final Thoughts
Training for speed and power together makes you a more explosive, dynamic boxer. By combining the drills above into your weekly routine, you’ll see improvements not just in how fast you punch, but in how much impact you create when you land.
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