Punching bags are an iconic tool of training in martial arts, and one of the most useful. However, not all training spaces -- and even fewer private homes -- have ceilings that can accommodate hanging a punching bag. For athletes in that situation, the martial arts supply industry offers standing punching bags that don't need to hang from anything.
Standing Bag Basics
A standing punching bag consists of a cylindrical foam pad wrapped around a hard plastic stem. The stem is attached at the bottom to a wider, hollow reservoir. Before using the bag, you fill this reservoir to provide a counterweight against the force of your punches and kicks. Although the bags were originally designed to be filled with water, most industry insiders recommend using pea gravel for fill. This avoids the leaking, condensation and mildew that are a risk of standing water.
45-Degree Drill
This exercise builds speed, precision and mobility. Athletes begin by tilting the bag at a 45-degree angle, then use a combination of strikes to keep the bag at that angle. If they hit too hard, the bag falls over. If they hit too slowly, the bag will right itself. The different angles of strikes will rotate the bag so the athlete will have to change position and angle throughout the drill. You can do this drill for rounds of a set length, or try to beat the clock by keeping the bag in position for as long as consecutively possible.
Drop Kick
Use this simple drill to improve power and technique for rear, side and roundhouse kicks. The concept is simple: Line up your shot and kick the bag hard enough to knock it over with one kick. The more ballast you put in the reservoir, and the lower on the bag your kick lands, the harder it will be to knock over. Note that for most adults, knocking over a typical standing bag with a front kick is so easy as to be pointless.
Ground and Pound
Popular among mixed martial artists, this drill takes advantage of the differences between a standing punching bag and the hanging models. Athletes begin this drill by knocking the bag over with a kick, punch, body check or other maneuver. Once the bag hits the ground, the fighter immediately pins it with a mount position or knee check. From that pinning position, he delivers a sequence of strikes to the simulated prone opponent, then dismounts with a covering position before picking up the bag to do it again.
References
- Dave Coffman; Martial Arts Instructor; Society for Kenpo Studies; Beaverton, Oregon
- Jason Brick; Martial Arts Instructor; Bushido Martial Arts; Hillsboro, Oregon
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