The speed bag is a type of exercise equipment commonly used in boxing. An inflated, teardrop-shaped bag attaches to a circular board, suspended from a support so that the bag hangs at approximately head level. When a boxer strikes the bag, it swings forward and rebounds against the board. The boxer can cause the bag to rebound in a number of different rhythms to vary the workout routine. The most common rhythm, according to Speed Bag Central, is the triplet rhythm. This combination consists of three rebounds and produces a repetitive "ta-ka-ta, ta-ka-ta" sound, characteristic of the speed bag.
Step 1
Position the speed bag so that the center of the belly of the bag is at eye level. Face the bag with your elbows up and out from your sides. Hold your hands in moderately tight fists at face level with arms bent at the elbows. Stand close enough to the bag to strike it easily, but far enough back to allow it to rebound off the front area of the board when you strike the bag. Place your right foot forward and your left foot back.
Step 2
With your right fist, strike the center of the bag's belly with your knuckles in a crossing punch. Make solid contact with enough force to cause the bag to rebound against the board three times. Allow the bag to swing backward and rebound off the back area of the board, then to swing forward to rebound off the front of the board, then backward again to rebound for a third time.
Step 3
Strike the speed bag with your right fist again as the bag comes toward you from the third rebound. This time, use a backhanded punching motion to strike the belly of the bag. This causes the speed bag to rebound again. Let the bag rebound three times just as in the first punch.
Step 4
Shift the position of your feet so that your left foot is forward and your right foot is back as the bag finishes the third rebound from the last strike and swings toward you again. With your left fist, strike the bag with your knuckles in another crossing punch. Again, allow the bag to rebound on the back, then the front, then back of the board.
Step 5
Strike the bag again with the left fist in a backhand motion at the end of the third rebound. When this strike rebounds another three times, shift your left foot back and your right foot forward to the position you started in.
Step 6
Repeat steps 2 through 5 in a repetitive rhythm.
Tips and Warnings
- Start out slowly to get a feel for the rhythm. Increase your speed as you become more comfortable with the method. As you gain proficiency and speed, alter the rhythm and strike the bag with other body parts, including the sides of the fist or the elbows.
Things You'll Need
- Speed bag
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