Boxers use the speed bag -- or boxing bag -- to work on their quickness, hand speed, boxing instincts and endurance. This tool has been used by fighters for generations and has made its way into mainstream conditioning. Boxing bags help you get quicker and stronger because they demand effort, concentration, movement and strategy.
Function
To hit the speed bag correctly, use the 1-2-3 method. If you are right-handed, stand with your left shoulder facing the bag. Throw your left jab at the center portion of the boxing bag. It will hit the back supporting rim, then rebound off the front rim and then hit the back rim a second time. At that point you hit the bag again with your left jab. Keep going in this manner for three minutes at a time. After every third jab, throw a right cross. Take a one-minute break after hitting the speed bag for a round and then repeat the drill.
Considerations
Boxing is a rhythmic sport when you throw punches. You must have your weight balanced on the front of your feet to throw effective punches. When you are hitting the boxing bag, you can throw punches in sequence only if you are balanced and in an athletic position. As you do this, you will be getting an aerobic workout that requires you to breathe evenly if you are not going to get exhausted. "It's something that all professional boxers know but something they must be reminded of on a regular basis," said boxing trainer and analyst Teddy Atlas. "You must continue to breathe through your nose if you are going to keep from getting fatigued. This will allow you to keep going at full speed."
Benefits
Hitting the boxing speed bag is an exercise that increases your speed, timing and endurance. It also increases your confidence. Hitting the bag in a rhythmic fashion takes a long time to learn. However, once fighters learn how to hit the speed bag, they acquire an unmistakable air of confidence that comes from not only hitting the bag in the correct manner but also from the knowledge that they know how to use their hands if they have to defend themselves.
Effects
Hitting the boxing bag nonstop will build definition and strength in the arm and shoulders. When you work to exhaustion as you do when you hit the speed bag, the muscles respond quickly. You will generally feel an aching sensation as the three-minute speed bag round nears its conclusion. Working the bag helps you develop your power and coordination as well as the look of your arms.
Potential
One of the best parts of the workout with the boxing bag is that you are not required to have a great range of motion as you hit a bag that offers little resistance. This range of movement means you have little opportunity to get injured as you pursue this exercise. The improvement in strength and conditioning comes from the high number of punches thrown, not the power needed to throw them. As a result, you will fatigue after hitting the bag, but muscles, tendons, joints and bones are unlikely to get damaged.
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