When you drill, you are isolating a specific movement, punch, kick or combination in order to instill the technique and body mechanics into your muscle memory. So you can throw it when it matters without a conscious thought.

There are 3 different ways to do this:

• Slow Drilling
• Flow Drilling
• High Pace Drilling

This will give you ability to master any punch, kick, movement and combination. You can apply the same principles to grappling and submission.

I'm going to break each of these down and show you how to do this with individual punches and with combinations...

Video Breakdown

Slow Drilling

Slow drilling is when you slow the movement down to a snail pace.

You are going to move very slow by being aware of all your body mechanics. Often pausing at the full extension of the punch and kick.

So if you are drilling the jab: you are throwing the jab very slow, noticing if the opposite hand protecting the chin, if you are tucking the chin into the lead shoulder, where your feet are and what the jab hand is doing and how it's going out. Then when the jab reaches the contact position, fully extended - you pause. Analyze body, feet, hands and head position. Adjust if necessary then slowly retract the jab back to your fight stance.

You do this with every punch, kick, elbow, knee and combination you are trying to master. Going slowly and deliberately through each of the movement.

This is how you get perfect technique ingrained into muscle memory.

If you don't know what they perfect technique movement should look like then  you need to get "Striking Fundamentals Vol.1 - Fundamental Four" program.

Flow Drilling

Flow drilling is when you flow through the movement without stopping with slow or moderate speed.

So instead of moving slow and pausing at the end of your extended punches, you are going to be flowing through the movement.

There is no speed, power or snap with flow drilling.

You can throw with moderate speed but there no whip or snap to the strikes.

Flow drilling will teach you to be relaxed, loose, move through the complete movement and retract back to your fight stance.

Just like with slow drilling, during flow drilling become aware and conscious of entire body movement and everything you are doing. Where your hands are, what is your head doing, body and feet position.

All correct striking body mechanics have to be in play.

High Pace Drilling

High pace drilling is when you throw with the full speed, snap, whip and power as if you are in a fight. Attempting to land to cause damage.

You don't do high pace drilling unless you've drilled technique and body mechanics with slow and flow drilling first.

One of the most important things to keep in mind as you drill high pace is to stay relaxed.

Relaxation and tension is where you get the speed, snap and whip to your strikes.

Remember: high pace drilling is essentially fight pace drilling.

Shadow Boxing and Punching Bag

You need to drill these 3 different movements (slow, flow, high pace) in shadow boxing and on the punching bag.

Shadow boxing will teach you movement, body mechanics and speed.

Punching bag will teach you speed, accuracy, timing, power, distance and give you direct feedback.

Start with shadow boxing first. Get the technique down. Then move on to the punching bag.

How to Implement 3 Ways of Drilling

You have to drill technique every time you train. Dedicating 15-20 minutes at the start of your training session. This is before you do any weights, work cardio or roll/spar.

You can drill these 3 different ways (slow, flow, high pace) together in one training session or you can break it up into separate sessions.

I like doing it all in one session.

For example:

• Pick an individual strike or combination you wish to drill
• For 2-3 rounds do slow drilling
• Then 2-3 rounds do flow drilling
• Then 2-3 rounds high pace
• Each round is 2 or 3 minutes
• Do both shadow boxing then move on to the bag

If you are making a lot of mistakes then focus on shadow boxing first before you implement on punching bag.

One of the best ways to catch mistakes during drilling is to utilize a mirror with shadow boxing. Also video record yourself in shadow boxing and on the punching bag then after each round review the footage. Catch mistakes then correct them the following round.

Striking Fundamentals Vol.1 - Fundamental Four

Learn the 4 fundamental punches and 8 fundamental combinations every fighter needs to master. I will break down each of these on how to throw with perfect technique so you can begin to master them using the 3 different ways of drilling you just learned. Get the program here.