Quick Tip: Developing Powerful Punches

Hi All,

Today I thought I would share one of the exercises I use frequently for punching. Panel mats are always used for oversplits at the beginning of practice with my girls so I try to come up with 3-5 other exercises that they can do with the panel mats after they stretch so that we can do some quick drills/conditioning without having to move any more mats. This is one of the ones that frequently ends up being used.

Quick Tip punching small .jpg

I have girls do these 4 ways (forward, backward and both sides). I really want to emphasize the girls having tight knees and working those quick twitch muscles all the way through their ankles and toes.

When they are going backward like in this first example I want them to focus on having flat hips.

backward punches small .jpg

forward punches small .jpg

Note: the goal is to not have ANY knee bend, you can see below when she comes in contact with the floor her knees are bending. That’s what you want to avoid.

sideways punches small .jpg


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