Punching is the way that points are scored in boxing matches. To have a chance at winning in boxing, you must move well around the ring and throw punches with speed, accuracy and power. Training to throw punches effectively is vital if you are going to have any chance at becoming a competent boxer.
Speed Bag
Boxers use the speed bag to learn how to throw accurate punches. The speed bag is situated on a swivel called a j-hook and attached to a backboard. When you hit the bag, it bounds off the backboard and comes back toward you. The speed bag is the ideal tool for throwing the left jab, which is the most important punch in boxing because it sets up your other punches. If you are right-handed, make sure your left shoulder is facing the bag. Hit the bag with your left hand. Allow it to hit the backboard, rebound to the front of the board and then hit the back part of the board again before hitting it a second time. This is called the "1-2-3" method of punching the speed bag. It builds timing, rhythm and punching accuracy.
Heavy Bag
The heavy bag helps build functional strength and boxing power. The heavy bag usually hangs from a heavy-duty chain from a ceiling support that is strong enough to hold a 60-, 75- or 90-pound bag. The key to hitting the heavy bag effectively is to use your entire body when you throw punches. You are not going to throw knockout-type punches with just your arms. Use the force in your legs, hips, core muscles, shoulders and arms to move the heavy bag. Throw your left jab, right cross, left hook and right uppercut to move the bag.
Shadowboxing
When a trained boxer wants to sharpen his skills, he will shadowbox in the ring or in front of a mirror. This gives the boxer the opportunity to see what he looks like when he is throwing individual punches and combinations. A boxer can sharpen his delivery and improve his punching power by using the proper form. This is accomplished when the boxer gets the advice of coaches when shadowboxing.
Sparring
This is the most effective way of improving your punching. A boxer can do all the traditional training, including roadwork, speed bag work, heavy bag training and weightlifting, but he won't have a true indication how much progress he has made until he gets in the ring against a live opponent and spars. You will be wearing protective headgear and oversize gloves, but you also will be trying to throw serious punches at your opponent and he will try to do the same to you. This will help you punch with greater effectiveness.
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