Punch technique & power drill
Lead-hand anchor burst
Improves visual and auditory reaction speed while keeping every response technically controlled.
By DrillGrid Admin
Purpose
Improves visual and auditory reaction speed while keeping every response technically controlled.
Setup
- Pair two boxers as A and B with gloves
- Begin at the distance required by the sequence, agree cooperative technical contact, and let Boxer A feed or present targets while Boxer B performs the action
- Keep the floor clear and match speed to the less experienced boxer
Run it
- Set Boxer A as the feeder or target holder and Boxer B as the working boxer; begin at a controlled technical pace.
- Boxer keeps their lead hand touching the partner's lead glove. On the partner's whistle, the boxer must break the 'anchor' and fire a 4-punch combo before returning to anchor.
- Reset in stance after each clean repetition. Work for 2 min work / 1 min rest, switch roles halfway where appropriate, and stop the round if shape or control breaks down.
Coach checks
- Keep the shoulders loose and 'heavy'; tension in the traps acts as a brake on punch speed.
- The 'retraction' is faster than the 'extension'; pull the hand back to the guard faster than it was thrown.
- Speed and power remain low enough for both boxers to keep shape, sight and a clean reset.
Scale it
- Easier: rehearse one action at a time at half speed with a predictable feed.
- Harder: make the feed semi-random, then require a clean exit or defensive recovery after scoring.
Common faults
- Tensing the shoulders to go faster - stay loose between impacts and snap each hand back.
- Letting speed erase stance and accuracy - slow down as soon as feet, guard or target quality deteriorates.
Amateur relevance
Fast, clean scoring actions followed by an obvious recovery make the work visible to amateur judges and reduce the chance of being caught during the return.
Use it
Use this in the main technical block for two or three short rounds after the movement warm-up. It suits advanced boxers when the feed, speed and contact are scaled to experience.