A teardrop shaped bag that hangs from a platform with the use of a swivel, a speed bag is a tool used by boxers to help build hand speed. A speed bag also helps with hand-eye coordination, rhythm and timing, and in the conditioning of the shoulders. The bags are offered in three sizes: small, medium and large, with the smallest being the hardest to hit in the largest being the easiest. Learning how to properly hit the speed bag will help in many aspects of boxing, most importantly throwing accurate punches.
Hit it
Step 1
Wrap your hands with hand wraps. Hand wraps provide protection from the speed bag and should be used. Using gloves along with hand wraps will help to further condition the shoulders and arms. Beginners may find that starting on the speed bag using only hand wraps is challenging enough.
Step 2
Adjust the bag height to your level. The belly or fat part of the bag should be at the same height as your mouth or nose. Placing the bag too high can lead to using bad form or improper technique leading to throwing ineffective punches.
Step 3
Stand facing speed bag with the shoulders square. The bag should be aligned with the middle of your body. Raise your hands so that your fists are in line with your nose and if you were to put your fist on your face, the second knuckle would be touching the cheekbone.
Step 4
Hit the bag using the front of your left hand. Return the hand to the starting position using a circular fashion. When hitting the speed bag, the normal punching motions will find your hands moving in two different ways--inward toward the center of the body and outward toward the shoulder.
Step 5
Allow the bag to contact the mounting surface an odd number of times before hitting it again. When your hand hits the bag it goes forward and contacts once and returns to the starting position. If you are just beginning you might find that allowing it to contact the mounting surface three times gives you sufficient time to hit it again.
Step 6
Hit the bag with the right hand, allowing it to contact the mounting surface three times before hitting if with the left hand. Start a pattern as you begin to feel more comfortable--left hand hit 1,2,3; right hand hit 1,2,3, etc.
Tips and Warnings
- Keep the elbows close to the body. Wide looping movements will result in downward punches and bad form.
- Hitting the speed bag improperly can lead to injury.
Things You'll Need
- Hand wraps
- Boxing gloves
- Speed bag
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