Boxers and martial artists use punching bags to increase the strength and quickness of their punches. Some punching bags hang from ceilings or low platforms, while others attach to floor mounts. Punching bags can contain a variety of materials, including air, sand or plastic pellets. If you're unsure what type of boxing bag to purchase, ask an expert at a local boxing gym or the staff at a sports-equipment store.
Protect Your Hands
A good pair of gloves is important for hand protection, but you also must cover your hands with protective boxing wrap to prevent injury. You can purchase boxing wrap from most sports-equipment stores. If you don't know how to wrap your hands, ask a boxing trainer to show you. A common method of hand wrapping is to place your thumb in the loop of the hand wrap with your palm facing down. Circle the wrap around your wrist several times, then circle the wrap around your knuckles several times. Properly done, the wrap will support your hands and protect their delicate bones. Keep the wrap from becoming so tight that it cuts off your circulation.
Increase Your Strength
Develop your punching strength by hitting a heavy bag. Its long, cylindrical shape allows you to practice both lower- and upper-body punches, so use it to practice combinations. Work with a trainer, if possible, to develop correct fighting form and to see that you're hitting the punching bag correctly. For example, your punches should land on the heavy bag as it swings toward you.
Build Your Speed
Develop your quickness by practicing on a speed bag, or speed ball. It is smaller than a heavy bag and hangs at face level. When hit, it rebounds quickly, allowing you to practice rapid punching and to develop your rhythm. Focus on increasing your endurance with high-paced but consistent punch combinations.
Develop Your Agility
A light bag simulates the movement of an opponent. When you punch it, it swings away from you. You should punch it on its return swing, just as you would a heavy bag. Practice hitting the moving light bag from different angles and with different punch combinations. Bob and weave as if it were your opponent, and pay attention to your footwork.
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