Boxing speed bag training is a vital component of prefight preparation. Speed bag training develops hand-eye coordination, as well as improving reflexes. The level of accuracy and timing required to keep a speed bag going helps fighters improve their punching accuracy and the rhythm and timing of their punches.
Timing
The timing of punches is a crucial aspect of boxing speed bag training. Boxing trainer and author Alan Kahn notes that hitting the bag on every other rebound is the common cadence used by a fighter. Varying the speed of punches can be an addition to a boxing speed bag training routine. Speeding up and slowing down the punching rhythm at the command of your boxing coach will help you develop body control and coordination, all while punching with the accuracy needed to keep the speed bag in line. A stray punch that does not hit the bag centrally will cause the bag to swivel off line, making it impossible for you to maintain your punching rhythm and tempo.
Combinations
Combinations of different punches can progress the difficulty of your boxing speed bag training. The ability to perform combinations of different punches, as well as deliver accurate punches with either hand will make you an extremely difficult fighter to face. Warm up by practicing jabs with either hand, and straights with either hand before alternating hands with each punch. Using different kinds of combinations such as three right labs, a left straight followed by a right cross will improve your timing and accuracy. Aim to perform a combination every five to seven rebounds, and straighten the path of the speed bag between combinations with a series of jabs. Performing a hook punch will knock the speed bag on a swivel, and jabs will line it up for the next combination.
Fitness
Boxing speed bag training can be used to develop the endurance of a fighter. Intense three-minute rounds of fast punching will prepare a fighter for the physical demands of a fight. Using breaks of 20 to 30 seconds between rounds will work on the recovery rate of a fighter. Alan Kahn recommends improving fitness by riding a stationary bike while punching the boxing speed bag. This form of boxing speed bag training will work your coordination as well as your level of endurance.
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