Partner-Resisted Punch Drill | Friends

Quick Intro

Partner-Resisted Punch Drill is a strength-endurance drill from boxing and other striking sports. The striking partner stands in a boxing stance with a light resistance band looped around one wrist. The resisting partner stands behind and to the side, holding the other end. The striker throws controlled straight punches against the tension, and the resisting partner keeps it steady through each punch and the return. After the agreed reps, both switch hands, then switch roles.

How to throw a punch and move in a boxing stance is covered at Shadow Boxing. This guide covers the band and the partner holding it.

What You’ll Need

A light resistance band, long enough to reach from the striker’s wrist to a partner standing behind them.
Space for the striker to punch freely, with nothing in front.

How It Works

The striker takes a boxing stance, hands up by the face.
The resisting partner loops the band around the striker’s wrist just above the hand, then stands behind and to the outside of that arm.
They step back until the band is lightly taut with the striker’s hand up in the guard.
The striker throws a straight punch, extending the arm fully, then brings the hand straight back to the guard.
The resisting partner holds steady, keeping the tension even through the punch and the return.
After the agreed number of punches, the band moves to the other wrist. After both hands, the two swap roles.

For the Partner Holding the Band

Out of the line of the punch. Stand behind and to the side of the punching arm, never in front of it or directly behind the elbow.

Light tension. The band should add work, and the punch should still be quick and fully extended. If the striker’s arm stops short or drops, ease off.

Match the pace. If the striker speeds up, keep the tension steady. If they slow down, follow them.

Hold firmly, never wrap. Keep the band in your hand, never wrapped around it. Never let go: a released band snaps forward toward the striker’s hand and face.

The basics of holding a band on a moving partner, including where to stand for a punch, are in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

Shadow boxing has nothing to push against. A band anchored to a wall gives resistance, but it changes as the striker moves around. A partner holding the band can follow the striker, keep the tension steady and adjust it from one punch to the next. The striker’s shoulder has to work harder through the whole punch, and especially to bring the hand back to the guard quickly.

How Many

Sets of 15 to 20 punches on each hand, or 30-second rounds. Two or three rounds per hand for each partner.

Making It Easier or Harder

Easier: lighter band tension, slower punches or shorter rounds.
Harder: slightly more tension, longer rounds or a combination of a jab and a cross on the same arm. Keep the punches straight; hooks and uppercuts change the band’s direction in ways that are harder to control.

Rhythm and Breathing

Breathe out sharply with every punch, the way boxers do on the bag. It keeps the trunk tight and stops the breath being held through a long set. The resisting partner can call a simple rhythm, such as one punch every second, which keeps the striker from rushing and lets the holder anticipate each pull.

After a few rounds, the striker can change the rhythm themselves: two quick punches, a pause, then one. The holder follows with steady tension and never tries to guess ahead by pulling early.

Staying Safe

No band snaps. Hold firmly, never release.
Warm up the shoulders first.
Controlled punches. Fast and full, never flinging the arm to its end.
Stop for shoulder or elbow pain.

Common Mistakes

Dropping the guard. The non-punching hand stays up by the face.
Locking out hard. Extend fully without snapping the elbow straight.
Partner standing in front. Behind and to the side only.
Band too heavy. The punch becomes a slow push.

Fitting It Into a Session

Use it after a shadow-boxing warm-up and before pad work, or as a strength-endurance round in a combat conditioning session.

Shadow Boxing is the solo version, with no resistance.
Jab-Cross Combination trains the punches in a combination.
Partner Kick Pad Holding Drill is a partner drill where one partner holds pads for real kicks.

FAQ

Where does the band go?

Around the wrist, just above the hand. If you wear gloves, loop it around the glove’s cuff.

How heavy a band?

Light. Heavy bands slow the punch too much.

Do I hit anything?

No. This drill is all air punches. The resistance comes from the band.