The punching bag is one of the key tools used by a boxer to prepare for a fight in the ring. The speed bag will help a fighter's quickness, rhythm, hand-eye coordination and endurance. The heavy bag will help a fighter's strength, explosiveness, punching power and endurance. Using the proper technique on both bags will help a fighter function better in the ring and develop more confidence.
Speed Bag
Step 1
Hit the speed bag to develop a strong left jab and excellent timing with your punches. The speed bag produces a familiar rhythm when it is hit. When the boxer hits the bag with a punch, it will rebound off the back support, go to the front support and then hit the back one again before it is hit a second time. This is known as the 1-2-3 method of hitting the speed bag. In order to hit the speed bag consistently, the fighter is hitting the bag with a downward punch and using a circular motion with his fist. Continue making the circle and continue hitting the bag. Shift your weight from side to side. When your weight is on your left side, hit it with your left hand and when your weight is on the right side, hit it with your right hand.
Step 2
Move your feet and circle to the left as you hit the speed bag to develop timing and rhythm. In the ring, you are not going to be a stationary target. Circling your opponent by moving to the left is the natural way for a right-handed fighter to move.
Step 3
Introduce head movement as you circle the bag to mimic the movement you will use in the ring.
Step 4
Hit the bag with left jabs, right crosses and left hooks. You cannot use an uppercut effectively on a speed bag.
Step 5
Punch the speed bag for three minutes at a time. This will simulate the amount of time you will be in the ring for a round of boxing.
Heavy Bag
Step 1
Use your full body when hitting the heavy bag. Learning to hit the heavy bag properly will help you develop functional strength and power. Power punching starts in your feet and legs and the heavy bag provides significant resistance to help drive that lesson home. If you hit the heavy bag with just your arms, you might damage your hands.
Step 2
Coordinate your punches with your footwork when hitting the heavy bag. This will help your overall defensive ability. If you open up and try to throw a big punch without moving your feet, you will leave yourself vulnerable to a big punch from your opponent. Move your feet when you deliver a powerful punch to the heavy bag.
Step 3
Practice your combinations on the heavy bag. Most fighters are not going to successfully stop their opponent with one punch. A combination is usually needed to register punishment. Use your left jab followed by a right cross. Throw a left hook, right cross and another left hook. Throw a right cross followed by a left hook and a right uppercut. This will help you throw combination punches in the ring.
Step 4
Hit the heavy bag for three minutes at a time. Not only will this match the amount of time you spend in the ring for a round, it will help you build the kind of endurance you need to become a productive and dangerous fighter.
Tips and Warnings
- Increase the speed that you hit the speed bag as you become more familiar with the punching technique.
Things You'll Need
- Speed bag
- Heavy bag
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