If you generate a lot of impulse you'll be able to transfer that to the target site and create momentum. That target site being your opponents head, arms or torso. The greater the momentum, the greater the potential for your punch to be effective. And all of this means a harder punch.
Speed is one of the most valuable attributes you can have as a boxer. Fast hands allow you to touch your opponent before they touch you, and they make your punches more powerful. Many of the best boxers in history, like Muhammad Ali and Floyd Mayweather, are known for their lightning-quick hands.
Speed gives your punches more kinetic energy, thus also increasing the potential of doing more damage. By focusing on better speed as a puncher, you are able to maximize the energy transfer between your fist and its target.
Most boxing enthusiasts have labeled the left hook as the most destructive punch in boxing. The science behind it is simple.
How Fast Does the Average Boxer Punch? Professional British boxer Ricky Hatton clocked a maximum punch speed at 32 miles per hour, but on average, professional-level boxers can generate punch speeds of around 25 miles per hour.
The average human punch generates around 120-150 psi or 360-450 pounds of force in total. Keep in mind that these numbers are average, which means some people fall outside that spectrum on both sides; lower and higher.
Yes, the fighters with longer reaches, usually have more powerful straight punches. Because of the long-distance the punch travels and the momentum that is generated. But the shorter boxers have much more explosive hooks, overhands, and uppercuts. Their punches are also much faster and it's harder to defend them.
In fact, our testing results suggest that the lean muscle of the core is the biggest contributor to punch force – meaning the stronger your core, the harder your punch! Core strength also plays an important role in generating effective mass, this is known as the 'snap' of a punch.
There is no “ground game” in boxing--it's all done standing up, so the legs are the primary source of power delivered through your punches (and kicks), and the stronger your legs are, the harder your punches will be, and the longer you will be able to stay in a fight. Here's a quick illustration of leg power in boxing.
Quads and Hamstrings
Two of the largest and strongest muscles used in boxing in the lower body, the quadriceps and the hamstrings are the main drivers of power used for punching. The punching motion starts with a push-off from the ball of the foot and is maximized through the quadriceps and hamstrings.
Being relaxed, means that when you go to throw a punch, all the pushing muscles can activate at once, and not be opposed by any pulling muscles. This means a fast and powerful punch EVERY time. If you're tense and go to throw a punch, you're working against the opposing muscles, resulting in less speed and power.
Speed and power are not necessarily separate. In fact, the best punch you can throw is a fast one. Done properly, it is more effective than a punch relying purely on mass. So in this sense speed is better, but the speed and body mechanics give you power done correctly.
Boxers have incredibly-refined timing that allows them to catch you at the very right moment. It's not just about landing a clean shot on an open target (like the chin), but to land it right as your opponent's chin is turning into his own punch…which further maximizes the impact and damage caused.
A hard punch occurs when you're able to generate a lot of force in a short space of time. At impact, a hard punch has a lot of 'snap'. To get snap you'll need to create something called 'effective mass'.
If you feel like you are shooting with some heavy ammo, you probably hit hard. And if you feel your fist, light as a feather, chances are you don't have much punching power.
The chest muscles are your upper body core muscles. Their most important functions are to connect your shoulders, arms, and lats into one combined force. They also generate the most punching power out of your upper body muscles.
There have been times when opponents try to land consistent punches on Mayweather, but he throws counter punches at speeds close to 30 mph. According to ESPN Sports Science, Mayweather lands “precise blows more than five times faster than a rattle snake strike (Rattle Snake: 6 mph, Mayweather: 30 mph).”
Plyometric Push-Ups
Among the most important muscles in the body for boxing are the arm, shoulder, and pectoral muscles. These are all the same muscles that get a workout when you do push-ups, which means that push-ups are a great way of building your punching power.
Why do my punches feel slow in a fight? In a fight the situation is probably too tense and time is felt relatively slower than usual. You may have quick reflexes from training that is too fast for your opponent. In due time your opponent may get tired due to the lack of stamina.
The strongest punch you can throw is an uppercut, but it works best when it's set up by a jab and cross. Learn the jab and cross first before progressing to an uppercut -- get your body used to the motions you'll be using for more advanced moves.
An uppercut will be the most powerful when the opponent's head is dropping, while a counter overhand will be the most powerful option if the opponent is caught while stepping in with a jab or a hook.