The stationary speed bag is a valuable tool for boxers in training as well as any individual who is looking to improve overall conditioning. Boxing and its training tools have become part of the mainstream of the fitness industry. Hitting a speed bag improves hand speed, quickness, focus and endurance. It also requires excellent concentration to keep the bag moving in a circular manner. Boxers who hit the speed bag well have a better chance of throwing accurate punches in the ring.
Step 1
Face the stationary speed bag squarely. You want to look at the bag with both eyes to start off. In boxing, you will normally present your left shoulder to your opponent. In this exercise, you won't do that. Bring your left fist up to forehead level and strike the protruding part of the bag with a descending blow.
Step 2
Make a small circle with your fist. After you strike the bag, you will continue with the downward motion of your fist and then continue the circle with your first so that your fist comes back to forehead level.
Step 3
Watch the bag hit the back supporting rim, the front supporting rim and then the back supporting rim before you strike the bag with a second jab. This is called the 1-2-3 method of striking the speed bag. Continue in this manner for two minutes.
Step 4
Bring your right hand up to forehead height and then strike the protruding part of the stationary speed bag with a descending blow, similar to the way you did with your left hand. Do this for two minutes.
Step 5
Punch the bag with alternate hands. Hit the bag with your left hand and then your right hand using the 1-2-3 method. Do this for eight to 10 minutes. Take a break after four minutes and then return to the exercise.
Things You'll Need
- Boxing bag glove
- Speed bag
- Boxing shoes
