Training to punch faster, harder and more accurately requires intense periods of physical training in a boxing or martial arts gym. Speed development and control are the two most important aspects of punch development and strength follows naturally as you develop speed. Numerous tools are available to advance your punching skills, but a qualified trainer and training partners are helpful. You also must provide the motivation and drive to spend several hours in the gym each day of the week.
Place a small masking tape "X" on a heavy bag. Make a mark at head level, on the ribcage level and stomach. Use the marks to develop accuracy while punching the heavy bag in a training session.
Train on a speed bag for at least 20 minutes every day. The speed bag is the small bag that mounts at eye level. Practice a coordinated punching routine on the bag until you consistently strike the moving bag with every swing.
Jump rope, run short sprints and weight-train with explosive Olympic lifts, like power cleans, to develop core strength. Punching power is creating by improving the core and lower-body strength. The power is transferred from the stance with slightly bent knees and ultimately translates into speed and increased punching velocity.
Punch flat gloves that are worn by a trainer or training partner. Have the partner dictate punches and push your speed and reactions by moving the gloves, forcing you to duck their punches. Only punch the flat gloves and not the trainer.
Shadow box at different speeds to develop and perfect your punching technique. Speed, strength and accuracy require a technical foundation. Create a slight bend in your knees and stand on your toes. Standing on flat feet reduces power and speed. Create a slight stagger in your stance with the dominant foot back. The dominant foot is your spring and power foot. Keep your hands up, elbows in and jab straight forward. Practice moving in the stance and making the jab, hook and uppercut in a compact motion. Strike quickly and return to the stance.