Join Date: Jun 2007
Location: in da gym, dawg.
A large part of it is technique. Making sure that you're turning your hips over quickly as well as using your core muscles to turn your shoulders at the same time, ect. A short step and turn of the hips can turn a slow, weak jab into a lightning quick stunning one. Also, try to focus on punching fast, not hard. Keep your muscles loose and just snap your punches out. The rest is just muscle memory. Smooth is fast, fast is strong, strong is powerful. And the more times you punch (with proper technique, duh), the smoother your punches will get and better they'll flow.
As for exercises - plyometrics and heavy weight training.
But honestly, technique is 90% of handspeed. Lots and lots of shadowboxing. Hitting the double end bag is good too.
"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva