While working out with a speed bag may build your upper-body strength, the purpose of the bag is to develop rhythm, timing and hand-eye coordination. Speed bags should hang from an overhead position with the fat part of the bag falling near the boxer’s nose or mouth. Proper height is essential when planning a workout strategy. Once the bag is set, wrap your hands and engage in one of the best teaching methods a boxer can employ.
Step 1
Watch the speed bag swing after hitting it once. Speed bags differ. Hitting the bag one time allows you to watch the speed and swing angle. As the bag bounces, it will go away from you, return and move away again. Understanding the line of the bag is necessary to plan your timing.
Step 2
Hit the bag as it hangs at a downward angle moving toward you. Timing is essential when working out on a speed bag.
Step 3
Alternate hands when punching to develop a rhythm and increase speed. As the bag moves away, when it comes back, change hands and hit it again. If you miss, stop the bag and begin again.
Step 4
Count out to 100. According to the website Boxing Equipment 24/7, this technique provides a challenge when working a speed bag. Once you have a steady rhythm going, begin to count to 100. If you missed a strike, stop the bag and start again with the count. Keep going until you make it to 100 without missing. This helps develop speed and focus.
Step 5
Change the routine to include multiple hits with each hand before alternating. Begin by hitting the bag once and changing hands. Move on to hitting with each hand twice before alternating. Build up until you hit the bag with one hand 10 times before switching out. After succeeding in 10 hits per hand, start back toward one. For example, hit the bag nine times with one hand and switch.
Step 6
Alternate hit patterns. Start with a basic jab and run the 100-count routine. Change to a punch, then a cross and advance to a hook counting to 100 for each maneuver.
Step 7
Mix punches to develop control. The first hit should be a jab, as the bag rebounds switch to a hook.
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