A speed bag is a small training device, prevalent in most boxing gyms, with a shape similar to a teardrop. The speed bag creates a rhythmic sound as it is struck, and offers a variety of benefits to its users.
How It Works
To set up a speed bag, a small wooden speed-bag platform is usually attached to a wall. The typical circumference of a speed bag platform, or "drum," is 24 to 36 inches, according to the Speed Bag Central website. A swivel attachment is secured in the middle of the underside of the platform, and the speed bag is attached to the hook. When the bag is hit, it moves on the swivel to strike the platform before bouncing back. The rhythmic sound you hear when a speed bag is in use is from the bag bouncing off the platform each time it is hit.
Benefits
Working out on a speed bag offers benefits for boxing as well as many other sports. Speed-bag training develops good hand-eye coordination and shoulder strength, which can translate to sports such as baseball, basketball, volleyball, football and hockey. For boxing, the speed bag helps with quickness, hitting a moving target, timing, rhythm and reaction time.
Speed Bag Tips
The speed bag can be difficult to maneuver when you begin, so start slowly. Allow the bag to have up to seven rebounds between strikes until you are feeling the rhythm, the Ross Boxing website counsels. Use shorter, compact punches in the beginning, too. Focus on bag control and speed, rather than power. Make sure the fattest part of the speed bag is lined up with your mouth so it will be at the proper level for you.
Complementary Training
Using a speed bag is an important part of any boxer's training routine, but there is much more involved to be a well-rounded fighter. The Hellenic Fitness website suggests you incorporate exercises into your regular routine including jumping rope for footwork, heavy-bag training for power, push-ups for strength and leg raises and crunches for a strong core.
Considerations
Keep in mind as you train and become more proficient on the speed bag, that it is not a replacement for sparring. Mastering the speed bag is not mastering an opponent who will hit you back. Find a competent sparring partner when your skill level improves so you can work on the defensive aspect of the sport, too.
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