This video shows how to put more power and speed into your front hand punch ( qian shou zi quan ) . This is all about timing. Work on your walking steps in slow motion first and then punch at the same time. Make sure you also use your hips and protect your head keeping the other hand close to the chin. Just make small steps at the begining. Once you are used to punching and walking forward at the same time, you can try to punch while stepping backwards. ( weaker punch, but effective if your opponent follows you agressively ) .

Animated Sanda Lessons:

Sanda Main

Sanda Fighting Stance

Performed by: Li Xin
Coach: Zhou Zhang Yong - Song Jiang Wushu School