Plate Speed Punch
- Weighted Plate
1) Stand in a split stance - left foot in front and pivot the right foot outwards slightly. Tilt your chin down and protect your face (defence position). Have a slight bend in both knees.
2) Hold both plates close to your face - keep the wrists up.
1) Punch the air with your left hand (jab). As you do this, twist your body in the direction you're hitting and rotate the weight inwards. Bring your arm back to the defence position.
2) Punch with the right hand (cross). As you do this, pivot from the balls of your right foot and rotate the weight inwards. Bring your arm back to the defence position.
Note: each move should be a fluid motion. It's important to twist your body in the direction you're attacking.