In our dojo we have three rules. The first is safety. The second is safety. And yes, you guessed it, the third is safety. I often see students going over their moves in slow motion. over and over again. Striking or kicking at their opponent, coming near but not actually touching them. They are working on control, accuracy and muscle memory. When it's for real and you need to add speed and power you will.
The fourth technique demonstrates blocking a right cross or hook punch. When the punch is thrown, block by chopping down on his arm just below the bicep with a knife hand and grab his arm. Throw a back-fist with your other hand to put him off guard. Then immediately slide your hand down his arm to his wrist as you step behind his ankle with your right foot. Then with your free hand push down hard into the bend of his arm as you turn to your left and throw him.