Boxing is a sport that requires participants to have athletic ability, speed, strength, quickness and courage. Boxers have to work on their conditioning and skill level prior to a fight, and the speed bag is a boxing tool that can help an athlete in both of those areas. Boxers who use the speed bag develop quickness and accuracy with their left jab and other punches and also help develop their quickness and endurance.
Step 1
Stand directly in front of the speed bag and put your hands up at eye level. Hit the bag in a downward and circular motion with your left fist. The bag will rebound off the backboard that is supporting it and as it bounds off the board, circle with your hand to prepare to hit it again.
Step 2
Allow the bag to hit the backboard three times before you hit it again. It will swing to the back after you hit it, then rebound to the front and then the back again before your second punch is delivered. This is known as the 1-2-3 method of hitting the punching bag. Build up a rhythm by hitting it with your left jab. Your weight should be on your left leg as you strike the speed bag with your left jab.
Step 3
Shift your weight to your right leg and then hit the bag with your right hand. Again, the motion is down with your fist and circular as you strike the bag. Continue to strike the bag in this motion and then shift your weight back to your left side and then go back to hitting the bag with your left jab.
Step 4
Punch the speed bag for three minutes at a time to mimic the amount of time you will be in the ring for a round of boxing. The more you hit the bag, the faster you should move your fists. Increase the pace throughout the three-minute round. Take a one-minute break and repeat the exercise.
Member Comments