How To Properly Hit A Speed Bag

The speed bag is a useful tool to train hand speed, coordination and control. If you've ever seen a boxing movie and felt hypnotized by the rhythmic 1-2-3, 1-2-3, 1-2-3 cadence of somebody hitting a speed bag, you already know what it'll sound like once you get going. Because control is so important when using the speed bag, you'll want to start slowly and work your way up to faster speeds only as you become able to do the motion smoothly and with control.

Step 1

Adjust the speed bag up or down until the widest part of the bag is about level with your mouth. Contrary to what you may see in the movies, you shouldn't be swinging at the sky when you try to hit the bag.

Step 2

Hit the bag with a right jab and listen to the sounds it makes. Each time it rebounds the sound will get a bit fainter. Hit the bag a few more times, listening to the rebounds each time, until you feel confident you can count the number of rebounds the bag makes.

Step 3

Hit the bag with another right jab, count three rebounds, and then hit the bag with a left jab as it's swinging back toward you. Count another three rebounds, then hit the bag with a right jab as it swings back. This sets up the basic 1-2-3 rhythm. Practice until you're comfortable with the rhythm and don't have to count rebounds or think about it to keep the rhythm steady.

Step 4

Continue jabbing with small, controlled motions. As you feel more comfortable with the rhythm, decrease the length of your strikes but increase the speed. Think of making small circles with your hands and always, above all else, maintaining control.

Tips and Warnings

Jabs are the easiest punch to start practicing on the speed bag with, but you can train almost any punch on the speed bag. Try working on hooks and straight punches. Straight punches will usually require a 1-2-3 rhythm much like the jabs, but hooks will require you to hit the bag after either two or four rebounds (count 1-2 or 1-2-3-4 between punches), because you'll be hitting from a different side each time. You can hit the speed bag with or without gloves.