Boxers spend much of their time training to prepare their bodies for a fight. They need to build strength, punching power, speed, quickness and timing to succeed in the ring. They employ several of ways to enhance these vital abilities, and some of them involve punching bags.
Speed Bag
A speed bag is one of the first tools any boxer learns to use when he considers getting into the ring for a fight. The speed bag requires the fighter to build his reactions and hand-eye coordination. It is very effective for building an effective left jab and a left-right combination. Use your left hand in a circular motion to hit the speed bag. Come down with the side of your fist on the bulbous area of the bag so it rebounds off the supporting ring and comes back to you. Continue with the circular motion of your left hand so you can hit the bag again and again. Introduce your right hand and throw the occasional right cross. Hit the bag for three minutes at a time to build quickness, hand-eye coordination and punching skill.
Heavy Bag
The heavy bag is 40 pounds to 60 pounds, and it hangs from a support. It is used to build strength, explosive punching power, endurance and improve concentration. When you punch the heavy bag, you are not just punching with your hands and arms. You are using your entire body to learn how to throw power punches effectively in a fight. You must use your legs, glutes, hips, core muscles and upper body to hit the heavy bag effectively. Hit the bag for three minutes at a time to mimic the length of time you are in the ring for each round. Take a one-minute break and then hit the bag for another three minutes.
Floor to Ceiling Bag
The floor-to-ceiling bag is designed to help a boxer develop timing, rhythm and punching accuracy. The bag has a large circular target in the middle of a large elastic band that hangs from the ceiling to the floor. When you hit the center of the bag, it will drive backward and then rebound forward in an unpredictable manner. The idea is to concentrate on hitting the center of the bag so you can have a better chance of hitting it as it rebounds to you. This will take concentration, reaction time and quick hands. It will prepare you to fight an opponent who is elusive and hard to hit.
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