The 7-Day Punch Fix
5 beginner mistakes that weaken your punch or get you hit.
A 7-day drill plan, about 20 minutes a day. Shadowbox or bag.
Check your inbox. The plan is on its way.
Sent to .
It should arrive in a minute or two, subject "Your 7-Day Punch Fix is here". Look in Promotions or Spam too, and move it to your inbox so the Day 3 and Day 7 emails reach you.
While you wait: Day 1 needs two strips of tape on the floor and a chair or box to prop your phone on, about waist height. Find both now.
Start Day 1 today, or Monday with the crew: our stories run Day 1 to Day 7 every week.
Want more rounds? The 3-, 6- and 12-round timer pack, $9 (+ local tax where applicable).
From Day 3
Power is a chain
- 1Back heel turns out
- 2Hips turn
- 3Shoulder follows
- 4Arm goes last
What's inside
23 phone pages and a timer track
The week
One fix a day
- DAY1Stance and guardShadow
- DAY2The jab without the tellShadow
- DAY3Power is a chainBag
- DAY4The rear hand stays homeShadow
- DAY5Body shots: bend the kneesBag
- DAY6Don't keep backing up straightShadow
- DAY7Put it togetherBag
No bag? Every bag day works as shadowboxing.
How each day works
The mistake, the fix, a test
- 1See the mistake next to the fix.
- 2Drill it for 3 rounds while the timer track calls the cues.
- 3Check it on your own video before you move on.
What you get
Free, by email
- 7 days, about 20 minutes each: a warm-up, a re-test of yesterday, 3 rounds and a check.
- The 5 fixes from our breakdowns: the jab tell, the arm-only cross, the dropped rear hand, folding for body shots and backing up in a straight line.
- A test for every day, plus one 60‑second clip you film on Day 1 and Day 7 and grade with 8 checks.
- A free 3-round timer track (MP3) that calls the rounds, the cues and FREEZE checks.
Core positions follow public coaching manuals, including USA Boxing's. Not affiliated with or endorsed by IBA, USA Boxing or Boxing Scotland.
Who makes this
Punch Science turns boxing technique into 3D breakdowns. Every position is checked against public coaching manuals, including USA Boxing's, and every day ends with a test you can see on your own video. Spot a mistake? DM me and I fix it in public.
Questions
Before you start
Is it free?
Yes, just your email.
Need a bag?
No, shadowboxing works. On a bag, wrap your hands and wear 12–16 oz gloves.
Will this replace a coach?
No. It drills what you can practice alone.
Under 18?
Get a parent's OK first. If you're under 13, please don't sign up.
Why not an app?
Use one if it helps you. Apps that score your punches cost about $35–80 a year, and a timer app counts rounds without teaching technique. This plan is free, and every day ends with a test you check on your own video.
What format is it?
A 23-page PDF made for a phone screen, plus an MP3 timer track. Both arrive by email a minute after you sign up.
Ready for Day 1?
The PDF and the timer track, by email.
Send me the plan