To prepare a fighter to get into the ring and box an opponent, they go through rigorous training to get in the best shape possible and to improve their skills. Boxers regularly use the speed bag and the heavy bag to improve their quickness, endurance and punching skills. These tools will help tighten a fighter prior to a fight.
Speed Bag
The speed bag can be used to improve a fighter's quickness and punching accuracy. To get the most out of your time on the speed bag, the best way to use the bag is to focus on hitting it with your left jab (if a right-handed fighter). You want to establish your jab in nearly every fight, by coming down in a circular manner from ceiling to the floor, establishing a rhythm. As the bag rebounds after hitting the back rim of the support holding it, it will bound back towards you. That's when you hit it. Introduce your right hand to build up a rhythm, but the key is to develop a quick and accurate left jab.
Heavy Bag -- Power Punching
The heavy bag is the ideal tool to use to develop power behind your punches. Throw your punches using all your core muscles. Start off throwing a left jab and make sure your shoulder drives your fist to the bag. Hit the bag with right crosses, left hooks and left uppercuts. When you use a left hook, turn your body toward the bag to get full power. Step into the bag and follow through when you throw your right cross and uppercut.
Heavy Bag -- Endurance
The heavy bag is also a great tool for a boxer to build endurance. Punch the bag for three minutes at a time--mimicking the time in a professional boxing round--and don't rest until the three minutes is over. In addition to building explosive punching strength, the heavy bag demands that you work hard to continue punching. After hitting it for three minutes, take a one-minute break, then follow with another three-minute round. Getting five rounds in on the heavy bag is an extensive workout for any fighter.
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