Boxers need to train before they get into the ring against an opponent. Boxers have to get in top condition and must also work on their skills in order to have a chance to compete and win in the ring. Some of the primary training tools include the speed bag, the heavy bag and the floor-to-ceiling bag. These bags help fighters work on their speed, quickness and hand-eye coordination. The heavy bag also helps the boxer throw punches with power and explosiveness.
Step 1
Hit the speed bag to learn how to punch accurately and with quickness. The speed bag is one of the most important tools when it comes to learning how to throw a left jab. Boxing trainer Freddie Roach says the left jab is the most important punch in boxing, and great fighters like Sugar Ray Robinson, Sugar Ray Leonard and Muhammad Ali echoed that opinion. The left jab sets up every other punch that you throw.
Step 2
Hit the heavy bag to learn how to throw power punches. You can control the action with a left jab, but the power punches make you dangerous in the ring. The heavy bag helps you throw punches that are capable of damaging the other fighter. Former heavyweight champion Joe Frazier used the heavy bag to help develop one of the best left hooks in boxing history. One of the most important aspects is to use your whole body when you throw a punch. It's not just the arms and shoulders that provide the power. Punching power starts in the legs, goes through the core muscles and into the arms. Hit the heavy bag for five minutes at a time, take a two-minute break, and then repeat the exercise.
Step 3
Use the floor-to-ceiling bag to work on your speed, quickness and coordination. This circular bag is about the size of a basketball, and it is on a large rubber band that goes from the floor to the ceiling. When you strike it, it rebounds in an unpredictable manner. It prepares a boxer to fight an opponent who bobs and weaves and is difficult to hit. It will improve your quickness, endurance and hand-eye coordination.
Things You'll Need
- Speed bag
- Floor-to-ceiling bag
- Heavy bag
- Boxing gloves
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