The light punching bag -- or speed bag -- is one of the most important tools used by boxers to prepare for a fight. The speed bag helps a boxer punch with speed, timing and coordination. This is vital when you are getting in the ring against an opponent who wants to knock you out. Throwing punches at a speed bag is also a cardiovascular workout that will help you build endurance.
Left Jab Development
Step 1
Hit the punching bag with your left jab if you are a right-handed boxer. The left jab is often considered to be the most important punch in boxing. The left jab is not a tap. It is a solid left-hand punch that can stun your opponent. Not only is it a solid punch by itself, it help sets up other punches and punch combinations.
Step 2
Follow the bag as it hits the back rim, rebounds to the front rim and hits the back rim again before punching the bag again. This is called the 1-2-3 method of punching the light bag.
Step 3
Continue in this manner until you build up a rhythm. Use the 1-2-3 method to jab the bag for three minutes at a time.
Left-Right Punching
Step 1
Alternate punches with your left hand and your right hand. This will require balance and weight shift as you hit the bag.
Step 2
Place your weight on your left leg when you punch with your left hand. Shift your weight to your right leg when you punch with your right hand.
Step 3
Hit the speed bag for three minutes at a time as you alternate punches. This will help you develop speed and timing as you throw punches.
Circle the Bag
Step 1
Move to your left as you hit the bag. Add head feints as you deliver punches. This will simulate what you do in the ring against an opponent.
Step 2
Use your jab as you circle. Hit the bag with two consecutive jabs and then use your right cross to deliver the third punch.
Step 3
Circle in the opposite direction every other round. Boxers who are unpredictable in their movement and their punching are more difficult to fight than predictable opponents. Learning the skills to move in the opposite directions and change your lead hand can improve your timing and coordination.
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