Hitting the various punching bags in boxing are important tools for boxers who are in training. Boxers need to learn about timing, rhythm, balance and power. Hitting the punching bags can help a fighter prepare to get into the ring against an opponent who wants to deliver hard punches. Boxers can prepare for the battle by hitting the speed bag, heavy bag and floor-to-ceiling bag.
Quickness
Hitting the speed bag will help fighters improve their speed and quickness. The speed bag hangs from an S-shaped hook and rebounds off a backboard. You can learn to throw your punches with speed and rhythm by hitting the speed bag in three-minute increments. This mimics the same time you spend in the ring in a round of boxing. As you get used to the bag rebounding off the backboard, you understand the timing it takes to throw punches effectively when facing an opponent.
Power
Boxers can learn how to throw punches with power by hitting the heavy bag. The heavy bag weighs 60 to 90 lbs. and you have to throw punches by using your entire body to move the bag. Boxers learn quickly that they must use their legs, hips, torso and upper body in addition to their arms and fists when throwing power punches. Hit the heavy bag with punch combinations to learn power punching. Start with a left jab, follow with a right cross and then use your left hook. Then throw a left jab, left hook and right uppercut. Concentrate on getting your body behind your punch and then increase your pace. Hit the heavy bag for three minutes, take a one-minute break and then hit it for three minutes again.
Balance And Timing
The floor-to-ceiling bag can help you learn timing and balance in the ring. The floor-to-ceiling bag is about as big as an under-inflated volleyball and it is stretched on an elastic that starts out at floor level and goes to the ceiling. When you hit the protruding target area of this boxing tool, it often rebounds in an unpredictable manner. To hit it a second time, you need to be balanced as you throw your punch and you need to develop your timing.
Left Jab
The left jab -- for a right-handed fighter -- is probably the most important punch in boxing. It sets up every other punch and it can punish your opponent and drive him backwards. The speed bag is the ideal tool for learning how to throw an effective left jab. Use the 1-2-3 method to develop your jab. Hit the bag with your left hand and it will hit the back of the supporting board, rebound to the front and then hit the back again before you hit it with a second jab. Keep going in this manner to develop confidence in your jab. Left-handed fighters can practice the right jab in the same manner.
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