Learning how to train on a speed bag correctly can build hand-eye coordination, and it's a great cardiovascular workout. A five-minute workout on the speedbag brings back images of great boxers such as Muhammad Ali, Sugar Ray Robinson and Mike Tyson at their peak. It takes long hours of practice to make the speed bag "sing" the way accomplished boxers can.
Step 1
Hang the bag at the correct height to get started. The belly (widest part at its circumference) of the speed bag should be at chin height. If it's higher than that, your hands will be in an incorrect position when you attempt to strike the bag.
Step 2
Start by hitting the bag with the side of your left hand. Right-handed boxers must learn how to throw a left jab correctly. This includes throwing the punch with the correct timing. When you strike the speed bag, use a downward punching motion with the side of your fist. Do this slowly. Hit the bag with a downward motion and then continue after you hit the bag to make a circle with your fist. As the bag rebounds off the metal ring that's supporting it, it should return to the same position it was in when you delivered your first punch.
Step 3
Jab the bag again in the same manner. Continue to circle with your fist. You should be able to hit the bag continuously with your left hand. Once you can hit it confidently 10 straight times with your left, it's time to introduce your right hand to your speed bag routine.
Step 4
Try to hit the bag with a left jab, left jab, right hand pattern. You must be on your toes with your eyes focused on the belly of the speed bag. With the delivery of each punch, you should shift your weight from your left foot to your right foot throughout the routine. Having success on the speed bag is about timing and rhythm. You must shift your weight and circle with your hands to do it correctly.
Step 5
Work on your power once you can hit the speed bag consistently without missing a beat. This isn't done by punching the bag with a longer and more powerful punch. This is done with timing and a short punch. As you deliver your rhythmic "left, left, right" routine, you can turn that right into a powerful short right cross by following through as you deliver the punch. So instead of delivering the punch from a circular pattern, you now throw a straight right cross. If you hit the bag squarely, it will come rebounding back at you and you should be able to begin throwing circular left jabs right away.
Tips and Warnings
- Use a small video camera to record your speed bag sessions. Review the tape to ensure your punches are delivered accurately. You'll see your flaws and have the opportunity to correct them.
Things You'll Need
- Bracket
- Boxing gloves
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