The speed and heavy bags are among the most iconic symbols of boxing and other fight sports. Working on them helps build the basic skills a fighter needs for success in the ring, and -- to a lesser extent -- in a self-defense situation. Even if you never plan to get in a sport or real fight, bag drills are a fun way to get into shape.
Round by Round
When it comes to conditioning for a fight, it pays to mirror the round structure of the event for which you are training. Legendary boxing coach Bill Packer would lead athletes through a series of rounds working on heavy and/or speed bags. To perform these drills, start punching -- and possibly kicking -- when the bell rings, then stop when it rings again. You can go all-out with each round, or choose to work one particular skill or strategy per round. Packer would also recommend the 150 percent rule when training for a fight. Do rounds 150 percent as long as your competition rounds, and work through 150 percent the number of rounds. For example, to train for 10 rounds of 2 minutes, you would do 15 rounds of 3 minutes each during practice.
Combination Training
Working combinations is a vital skill for success in the ring, allowing you to fire more strikes with fewer pauses for thinking. Says Oregon-based martial arts coach Dave Coffman, one of the best ways to drill combinations is to work them on a bag. Set yourself up an appropriate distance away from the bag, then shuffle in to deliver the combination. Shuffle out again once you deliver the final strike. Different combinations call for either the heavy bag or the speed bag. Coffman also notes that many athletes have better success with this drill after a few dozen "dry runs" of the technique in the open air, working the basic motions into muscle memory.
Pyramid Drill
This drill serves to build technique, power and endurance and works best on a heavy bag. Begin by selecting a series of strikes appropriate for your fight sport. Boxers would choose five to 10 punches; mixed martial artists would choose from a variety of strikes. Throw 10 of each strike on your list with each hand, then nine of each strike, then eight. Work your way down until your final set is one of each strike. According to Coffman, the best value of this workout comes as you fight to maintain strong form even while your body becomes more and more fatigued.
Ground and Pound
Mixed martial artists use this drill to practice their fight technique of the same name. Ideally, you practice this on a free-standing heavy bag. Strike the bag using a technique that can knock it over on its side, such as a wheel kick or takedown. Once the bag is on the ground, straddle the bag in mount position and deliver a series of punches and elbow strikes. When finished with your strike combination, dismount defensively and set the bag up for another repetition. Coffman warns coaches to fill their bags' basins with pea gravel rather than water if you plan to use this drill. Water will leak when the bag is horizontal.
References
- Bill Packer; Boxing and Kickboxing Coach (dec); Bad Company; Albuquerque, NM
- Dave Coffman; Martial Arts Instructor; Hillsboro, Oregon
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