Looking back at your OP, Robbo, I wondered if you meant the speed of performing the reverse punch, or the speed of step & deliver. If it's the latter, do you find yourself first stepping and then striking? By this I mean, do you notice a slight pause, a time lag, between your step and your delivery? It's somewhat like block, pause, strike. Even a brief pause in that example makes the technique slow--and less likely to work. Have you practiced not going for power but for as close a step & punch as possible in terms of time? I learned from a Jeet Kune Do instructor that Bruce Lee reached the point in which he was punching faster than he blocked, meaning that if a punch were thrown at him, his punch landed before his block reached what was incoming! Sorry but my net is playing up. I was basically meaning drills to improve the stepping in and speed of delivery. I have been using cable weights in the gym and sparring lots. I know Rome wasn't built in a day and it will take experience/ time to improve the speed of delivery. When i am sparring i find it hard to know how to step into it to hit the opponent. Might sound weird lol but hitting bag is easier than a moving target. Should i step out with my lead foot or should i shuffle my back foot up then step into it. Perhaps squats would allow me to cover ground easier?