A speed bag is a small, tear drop shaped bag that is suspended from a platform and is traditionally used by boxers to work on their hand-eye coordination, timing and speed. When hit properly, it produces a hypnotic beat that can be heard throughout the gym. It is difficult to get a rhythm going with a speed bag if you are inexperienced, but there are some basic tips that can help you out.
Bag Height
It is difficult to hit a speed bag well if the height of the bag is not right. The belly, or fattest part of the bag, should be around your nose or mouth level. Most people have the speed bag set too high and end up punching up at it instead of on a level plane.
Start Slow
Despite how much you may like the noise a speed bag makes at full speed, it is wise to start slow if you are a beginner. Hitting a speed bag is more about control than speed. There are a few tricks to getting the hang of it. You can hit the bag, then physically stop it and hit again to get the feel. You can hit it, wait for it to stop on its own, then hit again, or you can choose a number of rebounds and listen for them. The typical number of times a speed bag rebounds is three, but you can try five or even seven until you are comfortable.
Swing Smaller
It makes sense that the shorter your punches are, the easier it will be to keep up with the rebounding of the speed bag. Fight the urge to pull your hands back too far while the bag is in motion. Keep them up, and keep your punches within a foot of the bag for maximum speed and efficiency.
Find the Rhythm
Controlling the speed bag is all about finding your rhythm and staying with it. Patience is the key when it comes to figuring it all out. It also helps to hit the speed bag with equal force on each punch. If you hit it harder, it will go faster and mess up your rhythm. If you hit it softer, it will move slower.
Hit from the Front
The speed bag is on a swivel and will move any way you want it to. There are complete speed bag workouts that include hook punches, uppercuts and even kicks for martial artists. A good tip for hitting a speed bag is to concentrate on hitting it only from the front until you are comfortable.
