Complete a series of timed rounds (8 rounds x 3 minutes, with 1 minute rest in between) and focus on your footwork. In rounds 1 and 2, circle the bag to the right, feeding a jab for every one to two steps you take. In rounds 3 and 4, circle the bag to the left, feeding a cross punch, a straight lined punch with your dominant hand, for every one to two steps. In rounds 5 and 6, circle the bag to the right and feed a 1-2 combo per every one to two steps. In rounds 7 and 8, circle the bag to the left and complete a 1-2-3 combo per every one to two steps.  The goal of footwork drills is to practice moving with the bag instead of waiting for it to return to you. Walk with the bag--move with it and stay loose to avoid hopping around the bag in a stiff stance. Keep the bag an arms length away from you. Complete a series of timed rounds (6 rounds x 3 minutes, with 1 minute rest in between) while focusing on improving your speed. Stand 2–3 feet (0.6–0.9 m) distance from the bag. Divide each round into 15 second intervals. In rounds 1 and 2, explode forward towards the bag in a lunge motion and jab the bag for fifteen seconds. Rest for 15 seconds and repeat until the round is over. During rounds 3 and 4, execute the same drill but substitute the jab with a 1-2 combo. Complete the same drill in rounds 5 and 6, substituting the 1-2 combo with a hook punch.  Don’t focus on your technique during speed drills--work on contracting your muscle quickly instead of perfecting your form. Bend your knees throughout the drill to avoid locking your joints. Focus on your breathing. Short, small breaths will help increase the speed of your hands. Another way to improve your speed is to use a speed bag, a small punching bag. Stand less than an arm’s length away from the speed bag with squared shoulders. Adjust the bag’s height until the bottom is level with your eyes. Keep both hands near the bag. Hit the bag with an open hand--this affords you more control over the bag--and move your hands in a small circles. Hit the bag twice with your right hand, followed by two hits with your left hand (RIGHT-RIGHT-LEFT-LEFT). Continue this pattern for an entire round. Speed bags rebound after you hit them.  Before hitting the bag again, let it rebound three times--FORWARDS-BACKWARDS-FORWARDS. The power behind your punch is derived from good technique. Complete a series of timed rounds (3 minutes each, with 1 minute rest in between) and focus on punching the bag with power. Circle the bag and execute combos (1-2 combo or 1-2-3 combo). Try to hit the bag with 80% to 95% power output. Focus on the power of delivery and back it up with as much momentum and weight as possible. Repeat this drill as you feel fit. Complete a series of timed rounds (15 rounds x 2 minutes, with 1 minute rest in between) while working on enhancing your stamina. Find someone to hold the bag for you. In rounds 1 through 5, stand 1–2 feet (0.3–0.6 m) distance from the bag. Explode against the bag with a combo of continuous jabs. During rounds 6 through 10, repeat this drill and substitute jabs with crosses. In rounds 11 through 15, repeat the drill. Substitute crosses for 1-2 combos.  Don’t hit with too much power--instead of working on how hard you can hit focus on increasing the number of punches you can complete in one round. Breath with every punch. Keep your knees bent and your shoulders square.

Summary:
Practice your footwork. Work on your punching speed. Use a speed bag. Improve the strength and power of your punch. Enhance your stamina.