Boxing is a sport that requires speed, quickness, strength, hand-eye coordination and power. In order to go into the ring with confidence, a boxer must be in excellent condition and must have sufficient skill in defending himself and delivering punches. A speed bag can help with punching speed and accuracy as well as conditioning. It is a vital tool for building hand-eye coordination and also teaches a boxer how to shift his weight as he prepares to deliver punches.
Speed Bag Rhythm
Step 1
Hit the speed bag with a downward punching motion in order to make it rebound off the back supporting rim. After the punch, it will hit back rim, front rim and back rim before you strike it for a second time.
Step 2
Circle with your fists to hit it continuously. Legendary champion Sugar Ray Robinson continued to hit the speed bag many years into his retirement because the training regimen had become so ingrained. "I hit the speed bag every day," Robinson told Los Angeles Magazine in 1976. "It's the one thing I know that won't try to hit me back."
Step 3
Focus your eyes on the protruding center portion of the bag. This is the striking area. This will mimic what you do in the boxing ring, because when you deliver a blow in the ring, you will be focusing on the area of your opponent's body that you will be punching.
Building Speed
Step 1
Build up speed with your left jab as you continue to hit the bag with punches. As the rhythm builds, move your left fist faster. Your weight will be on your left side as you throw those punches.
Step 2
Shift your weight to your right side and get your right hand involved. A typical rhythm on the punching bag once you start hitting with both hands is that you will deliver two punches with your left hand, two punches with your right hand and then go back and hit the back with your left again.
Step 3
Mix your punches. Throw the left jab, right cross, left hook and right jab. Don't throw an uppercut when you work on the speed bag.
The Speed Bag and Movement
Step 1
Introduce movement as you hit the speed bag. A right-handed boxer will typically move to his left as he delivers punches in the ring, while a left-handed boxer will move to his right.
Step 2
Throw punches as you move and also introduce head movement. This is one of the most important factors when it comes to avoiding punches.
Step 3
Reverse field and circle the opposite way after one minute of action. Your coach can blow a whistle or you can look at the clock. Reversing field will throw your opponent off balance.
