Boxers have to spend much of their time training before they get into the ring against a live opponent. Conditioning is a big aspect of training and so is skill building. One of the best ways for a boxer to improve his skills is to train with the speed bag, the heavy bag and the floor-to-ceiling bags. Working with these tools can help a fighter improve his punching accuracy, power and reaction time.
Step 1
Hit the speed bag to improve punching accuracy, quickness and to help develop a sharp left jab. The left jab is the most vital punch in boxing. It can stun your opponent but it can also set up power punches that can win the fight. In order to hit the speed bag with a sharp and accurate jab, hit down on the speed bag so that it rebounds back, forward and then back before you hit it again. This rhythm is familiar to boxers and boxing fans. It will allow the boxer to develop confidence and a sense of timing when he throws punches. By shifting his weight to his right, he can also throw punches with his right hand and then go back and forth to hit the bag with both hands.
Step 2
Hit the heavy bag to develop strength and functional power. Boxers can lift weights to get stronger, but that strength won't necessarily translate into an explosive punch. Hitting the heavy bag requires the boxer to throw the punch with his entire body. It's not enough to punch with your arms and hands. You start a power punch in you feet and legs and your glutes, hips, back and shoulders must be involved in the punching process to develop an explosive punch.
Step 3
Hit the floor-to-ceiling bag in order to build your quickness, reaction time and punching accuracy. the floor to ceiling bag presents the boxer with a punching bag that is about the size of a basketball. It is stretched on a rubber band that goes from the floor to ceiling. When the bag is hit, it does not react in a predictable manner and it can be difficult to his squarely. Hit the floor-to-ceiling bag for three minutes at a time in order to make it correlate to a round of boxing.
Step 4
Play punchout when hitting the heavy bag. Hit the bag with non-stop 1-2 combinations: First throw your left and then your right. Do this for 45 seconds non-stop. On the next training day, punch for one minute and on the day after go up to 1 minute, 30 seconds. Work you way up to three minutes. This is an exhausting exercise, but it will help build punching power.
Member Comments