The speed bag is a training device used by boxers to improve reflexes, quickness and hand-eye coordination. To strike the bag effectively, you must integrate your abilities by combining the senses of hearing, sight and touch. The speed bag is also a tool that allows you to vary each workout. There are techniques you can use to accelerate your progress in mastering the speed bag.
Hand Over Hand
The basic way to hit a speed bag is to do so by closing both fists and striking with the chopping side of your hand, rolling one hand over the other in a circular motion. When you hit the speed bag, listen to and count the number of times it hits the platform between punches. Start by allowing the bag to hit the platform only three times between strikes. Eventually, you will be quick enough to spontaneously adjust the rhythm of your workouts.
Double Up
The double-up technique can train your hands to strike with extraordinary speed when necessary. Begin by hitting the bag normally in a hand-over-hand manner. Then, strike the bag twice while allowing it to hit the platform only once between punches. This helps you create a practically limitless number of rhythmic variables, increasing the freshness of your workouts.
Straight Punches
Hitting the speed bag with straight punches is an effective way to improve the accuracy of your jab and power hands. Instead of turning your fists to hit the bag when it returns from the platform, shoot several straight punches in rapid succession. Mix this drill into your normal speed bag routine. You can time your straight punches to land after either the first or third platform strike.
Cross Strike
The cross strike is the technique commonly popularized by television and film. It entails hitting the bag twice with one hand, then two times again with the other. Use the side of your fist to hit the bag with one hand in a straight-down stroke. Bring the hand back up to its starting position. Use it again to strike the speed bag in a downward stroke that crosses toward the opposite shoulder blade. Using your other hand, complete two strikes in the same way. Continue switching hands in this manner as long you want.
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