Speed-bag training is an integral part of fight preparation for every boxer. World champion fighters such as Floyd Mayweather Jr. use speed bags routinely as they train for fights. A speed bag helps a fighter become accustomed to hitting a moving target, and it forces the fighter to deliver a succession of punches with good pace and rhythm.
Types
A speed bag is made of firmly stuffed leather and hangs from a swivel. Training should be done with the bag slightly above eye level. Boxers train on speed bags using a number of techniques. The jab is a good way to start--hit the bag on every other rebound to get your rhythm. Boxing trainer and author Alan Kahn recommends using different combinations and rhythms during training. Jabbing with your left and right hand separately can develop striking ability with both hands. Work straights and hooks or use different combinations as part of your speed-bag training routine.
Benefits
Hand-eye coordination and hand speed are developed by hitting the moving bag with the accuracy required. The Club One Fitness website explains other benefits, including a boxer developing the rhythm, reflexes and timing of his punches. Physical benefits include gains in shoulder and arm strength, and improved endurance.
Significance
Speed-bag training helps a boxer prepare for a fight by forcing the fighter to hit a target that is moving at speed. He must land punches on a mobile target and penetrate something that resembles a defense. The speed and reflexes developed are more beneficial than when a fighter trains with a stationary target.
Time Frame
Boxers often prepare for a fight using 12-week training camps, and developing skills is a daily component of this preparation. Fighters differ, but they invest considerable time into speed-bag training, with a typical session lasting 30 to 60 minutes. Fighters who plan to use their speed and moves likely will dedicate more time to speed-bag sessions than a power puncher, who might use a heavy bag more.
Considerations
A boxer should warm up and stretch his upper body thoroughly before every training session. Fighters should incorporate defensive work into their routines as well as offensive practice. Remember, accuracy is equally as important as punching power during training.
Member Comments