A punching bag can help prepare a fighter to get into the ring for a bout and it can also be a useful tool when it comes to getting an individual into top shape. There are several different kind of bags that can be used to work out. Speed bags are smaller and are designed for quickness and punching accuracy. Heavy bags are bigger and are made for building punching power. Floor-to-ceiling balls help a fighter work on quickness, accuracy and endurance.
Speed and Power
One of the best workouts with the speed bag is to combine the speed bag and heavy bag punching routines in the same workout. Start off your routine by jabbing the speed bag exclusively with your left hand. You will hit the speed bag straight on with your left jab so it hits the supporting bar on the ring holding it and bounce back to you. Build your rhythm by just using the left jab 1 1/2 minutes. In the second 1 1/2 minutes, introduce your right cross to the routine. This will build quickness and hand-eye coordination. Once you have completed three full minutes on the speed bag, move to the heavy bag and pound away with both hands, concentrating on proper punching form for three minutes. This two-bag approach will build strength, endurance and power.
Quick and Quicker
Start off with two minutes on the speed bag. The key is building a rhythm and punching accuracy with your left jab. Add in your right cross from time to time. After you finish two minutes on the speed bag, pick up the jump rope and skip rope for two minutes. Pick up the pace while you jump, as you are trying to go faster each time you turn the rope. After two minutes, head back to the speed bag, concentrating on speed of your hands and accuracy.
Power and Endurance
The heavy bag will help you to become a power puncher and to do it with long-term endurance. Punch the heavy bag for three 3-minute rounds, taking a one-minute break after each round you complete. This will be the part of your workout where you spend the most energy because you are throwing power punches throughout each round. Keep a strong pace but never let your form drift even if your arms start to feel heavy.
Floor-to-Ceiling Ball
The floor-to-ceiling ball is a boxing target ball about the size of a soccer ball that hangs on a long rubber band from the floor to the ceiling. The goal of the floor-to-ceiling ball is to build punching accuracy. As you hit the ball, it will flare off in the direction that your punch came from, but it can be very hard gauge where the ball will go and how quickly it will move. This will help your hand-eye coordination, punching crispness and patience. You can't just punch away as you would with a predictable speed bag. You must "read" the floor-to-ceiling bag and then deliver the blow.
Function
The main ideas behind hitting all three of the punching bags is to build punching speed, accuracy, power and timing. All of these factors will make a fighter more dangerous in the ring. For those who are looking at the punching bag workout as a way to get in shape, they will find that it is an exhausting, yet effective workout that will help them reach their goal.
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