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Increasing the Impact Force of the Rear Hand Punch

Turner, Anthony MSc, CSCS; Baker, Ed MSc, CSCS; Miller, Stuart BSc

Strength & Conditioning Journal: December 2011 - Volume 33 - Issue 6 - pp 2-9
doi: 10.1519/SSC.0b013e318232fdcb
Articles

ONE OF THE MOST RENOWNED STRIKES WITHIN COMBAT SPORTS IS THE REAR HAND PUNCH. ITS IMPACT FORCE IS SUBJECT TO 5 TRAINABLE VARIABLES: (A) INCREASE REAR LEG DRIVE, (B) FOLLOWING THE STEP FORWARD, LAND WITH A RIGID LEG TO INCREASE BREAKING AND TRANSMISSION OF FORCES, (C) INCREASE THE STRETCH-SHORTENING CYCLE ACTION OF THE TRUNK MUSCULATURE, (D) INCREASE THE VELOCITY OF THE PUNCH, AND (E) INCREASE THE EFFECTIVE MASS. IT IS POSSIBLE, THROUGH APPROPRIATE STRENGTH AND CONDITIONING PROGRAMMING, TO TARGET THE DEVELOPMENT OF EACH.

London Sport Institute, Middlesex University, England

Anthony Turner is a Strength & Conditioning Coach and the Programme Leader for the MSc in Strength and Conditioning at the London Sport Institute, Middlesex University, England.

Ed Baker is a Strength and Conditioning Coach, Weightlifting Coach, and part time lecturer in Sport and Exercise Science at The London Sport Institute, Middlesex University.

Stuart Miller is a Lecturer in Biomechanics at the London Sport Institute, Middlesex University. He is also a coach for the current British American Football Champions, the London Blitz.

© 2011 National Strength and Conditioning Association