Hitting a punching bag is not just a drill for prospective boxers. It also helps improve hand-eye coordination, and is a great way to get in shape. A speed bag is a small bag that hangs from a ring that boxers punch in a rhythmic manner to build speed and quickness. A heavy bag is a 50-to-75 lb. canvas bag that builds strength, punching power and footwork.
Speed Bag: Jabbing
A jab is a quick, straight punch fired with your left hand (if you are a right-handed boxer). To jab a speed bag, hit the bag with the side of your left fist so that it rebounds straight off the back ring, hits the front ring, then presents itself for you to hit again. To build a rhythm, punch down with your left hand and make a small circle, bringing your hand back up to punch the bag again. Do this until you can jab the bag consistently without missing any punches.
Speed Bag: Combinations
Learn how to throw combinations after you have mastered jabbing the speed bag. Shift your weight from your left side to your right side as you learn to throw combinations. Begin by throwing your left jab in the circular manner described in section 1. You should be up on your toes during this exercise. As you continue to throw jab after jab with your left hand, shift your weight to your right side and punch with your right hand in a similar manner to your left. After making a couple of circular, right-hand punches, go back to your left hand. After two punches with your left, fire a quick right cross at the bag. Hit the bag squarely to deliver an effective punch.
Heavy Bag
Punching the heavy bag will help you get stronger. You can use it to develop more power with your left jab and your straight right hand, but the heavy bag is most effective for developing your left hook and your right uppercut. Throw these punches with your whole body. Concentrate on foot movement to get your body in the position to deliver an effective left hook or right uppercut. Throwing these punches with just your hands will result in sore, sprained wrists.
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