You will need a partner holding a ball for this exercise.
Secure one end of a resistance band at shoulder level or lower.
Stand with your back to the band attachment, holding the other end of the band in one hand with your elbow bent.
Begin in a split stance position with your weight on your back foot.
Increase the resistance by wrapping the band around your hand if required.
When ready, perform a forward punching movement against the ball with the hand holding the band and transfer your weight onto your front foot.
Try and rotate your body slightly as you perform the punching movement.