Transform your strikes into second nature with this smooth-flowing drill.

The drill is designed to help you train the following:

• Sharpen your striking by fixing mistakes
• Bringing conscious awareness to your striking so you can make it second nature
• Instill the movement into muscle memory

The payoff? When the time comes, you'll execute effortlessly, without hesitation.

Here's how this drill works...

Video Breakdown

How It Works

Here's the setup: you are drilling on the bag, although you can also do this shadowboxing. Throw everything at 25% to 50% speed, power and movement. Move around the bag, hitting it at a low intensity - no full snap, no whip, no power shots. You're slowing things down, flowing with your combinations, punches, footwork, and keeping your body mechanics tight.

It's all about touching the bag lightly, staying at that 25% to 50% range and just moving around it.

The Power of Slowing Down

Slowing things down is critical. This is where you begin to implement fixes or work on mistakes methodically and consciously.

You'll throw punches, elbows, kicks, and knees, chaining them with your footwork in a freestyle flow. Visualize your opponent and keep track of your mechanics as you go -adjusting in real time.

• Are your hands retracting?
• Where are your feet?
• Are you off-balance?
• Chin tucked?
• Hands raised?
• Do they come back to your chin after punches?

Slowing down lets you catch these flaws.

Avoiding Picking Up Intensity

It's common to start increasing speed and power, hitting harder.

I catch myself doing this all the time during the flowing drill.

When that happens, step back, shake it off and refocus. The purpose here is to flow, so drop the speed and power back to 25% to 50%.

The Routine

Do 5 rounds at 3 minutes each with 1 minute rest in between.

Every round, you're on the bag - switching stances, flowing and freestyling at low intensity: chaining punches, kicks and combinations, moving around the bag, keeping it smooth.

That's the whole session: 5 rounds, 3 minutes each, flowing on the bag or shadowboxing.

Building the Foundation

If you're looking to master the proper mechanics of all 11 fundamental punches along with the essential footwork and learn how to strike while moving seamlessly, check out my programs. "Striking Fundamentals Vol.1 and 2" where you will learn 11 punches and over 20 must-know combinations. Plus, "Fighter's Footwork" where you will learn how to move and strike at the same time.