Punch technique & power drill
Volume-to-power change
Develops force through the floor, hips and trunk while keeping the punch compact and recoverable.
By DrillGrid Admin
Purpose
Develops force through the floor, hips and trunk while keeping the punch compact and recoverable.
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.
- The boxer throws four rapid light shots to move the guard, pauses for half a beat, then lands a technically clean cross-hook pair at controlled power before resetting.
- Reset in stance after each clean repetition. Work for 2 min round / 1 min rest, switch roles halfway where appropriate, and stop the round if shape or control breaks down.
Coach checks
- Maintain high-guard integrity during the 'reset' phase to avoid counter-strikes.
- Small, explosive weight shifts or pivots are required to change the line of fire between phases.
- 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
- Loading the arm or chasing power - keep the punch compact and let the floor and hips create force.
- Falling over the front foot - finish able to defend, pivot or punch again.
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.