Boxing requires maximum effort when it comes to training and conditioning. Some of the top tools for getting in shape and increasing hand speed, quickness and punching power are the speed bag, floor-to-ceiling bag and the heavy bag. Consistent punching and execution with these tools will help a boxer reach the peak of his abilities.
Speed Bag
The speed bag is used for building quickness, hand-eye coordination and punching accuracy. Stand facing the bag and start off by striking the speed bag in a downward motion with your left fist. Circle back up with that fist and hit the bag again. This should begin a rhythmic pattern of the speed bag hitting the support panel, then rebounding forward before hitting the back of the support a second time before you hit it again. Hit the bag with your left jab for 30 seconds to a minute and then add your right hand. Concentrate on hitting the center of the bag and keeping your vision focused there. Hit the speed bag for three minutes at a time, take a one-minute break and repeat.
Floor-to-Ceiling Bag
The floor-to-ceiling bag is a large target about the size of an uninflated basketball. It is stretched on a large elastic that is anchored from the floor to the ceiling. When you hit the center of the bag, it rebounds in an unpredictable manner. This makes it difficult to hit on the rebound and helps anyone using it improve quickness and hand-eyed coordination. Hit the floor-to-ceiling bag for three minutes, take a one-minute break and repeat.
Heavy Bag
A heavy bag weighs 75 to 90 pounds and provides resistance when it is punched. Boxers and those who want to get in shape quickly learn that when you just use your fists to hit the bag, you cannot make it move and you can injure your hand or wrist. Punching power comes from using your entire body. The punch must start in your legs and continue through your hips, torso and shoulders and to your arms and fists. Hit the heavy bag for three minutes at a time, take a one-minute break and repeat.
Workout Sequence
When using the boxing punching bags to work out, use a jump rope to start your exercise routine. Get your heart rate up by jumping rope for three to five minutes before starting your punching bag routine. Hit the speed bag first, then go to the floor-to-ceiling bag and end by hitting the heavy bag. If you are a novice, you can skip the floor-to-ceiling bag, which is a difficult bag to hit consistently. You will be better off using the speed and heavy bags to improve your quickness, hand-eye coordination, punching accuracy and power.
References
- Ross Boxing; Intensiftying the Heavy Bag; Ross Enamait; 2004
- Club One Fitness: Speed Bag Tips
- "Boxing's Ten Commandments: Essential Training for the Sweet Science"; Alan Lachica, Doug Werner; 2007
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