Speed bags improve hand-eye coordination and allow the boxer to fine-tune the basic punches, such as the jab, cross, hook and one-two combinations. The bag is designed to return quickly when punched, and the faster the punches, the faster the bag reacts. A speed bag can be mounted atop a threaded rod that attaches to a weighted base for stability. A heavy duty coil spring holds the bag upright and causes it to return to the center position quickly, which mimics the action of an opponent's head during a fight. The bag can be removed from the stand and used with a conventional overhead board if desired.
Step 1
Use a hacksaw to cut a length of threaded rod as the stand for the speed bag. The height should be approximately 12 inches below your eye level. Thread the uncut end of the rod into the center of the 1/2-inch pipe flange. Tighten the rod into the pipe flange using a pipe wrench.
Step 2
Cut a length of 1/2-inch coil spring 4 inches long. Thread 1 inch of the coil spring onto the cut end of the threaded rod using large pliers. Grip the coil with the pipe wrench and thread the head of the 1/4-inch hex-head bolt 1 inch into the open end of the coil using large pliers. The threads of the bolt should be exposed enough to insert into the bag securely.
Step 3
Stand the rod on the flange base. Slide the 45-lb. free weight plate over the rod and allow it to rest on the floor. Thread the speed bag onto the end of the hex-head bolt.
Tips and Warnings
- Use a bench vice to hold the coil when threading the head of the hex-head bolt into the coil. Stabilize the base by adding additional free weight plates. Weld the head of a shorter hex bolt to the end of the coil spring.
Things You'll Need
- 1/2-inch diameter threaded rod
- Hacksaw
- 1/2-inch pipe flange
- Pipe wrench
- Large pliers
- 1/2-inch I.D. steel coil spring
- 3/8-inch hex-head bolt
- 45-lb. free weight plate
- Speed bag
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