The heavy bag is a meaningful element of an average boxer's training regime. Hitting the bag can give you the "feel" of striking an opponent while you develop the skill and dexterity needed to achieve success in the sport. There are several punching bag drills you can use to directly improve certain parts of your game and accelerate your progress as a boxer.
Body
Performing this drill will improve your ability to strike an opponent's body with power and accuracy. It involves spending an entire round hitting only the portion of the bag that represents a rival's midsection. Start the round by throwing your lead-hand jab. Use this punch to occupy your imaginary opponent, while you move in closer to the bag. Bending at the knees, drop down and unleash a barrage of sharp, but powerful hooks and uppercuts to the body. Attempt to hit the bag with no less than four punches during each attack. End your "flurry" by throwing several jabs as you come back up into your regular stance. Occasionally, follow your jab with a straight power punch to the midsection with your opposite hand.
Improving Punches
During this drill, your intention is centered upon throwing one particular punch for an entire round. Choose a specific punch that you would like to improve. After the bell rings to start a round, hit the bag with your chosen strike for the full three-minute work period. Change the tempo of your attacks from time to time. You can start by throwing one punch every two seconds, then double or triple your speed. For an added level of intensity, focus on one punch throughout your entire "bag work" session for the day.
Lead Hand Combinations
This drill requires a conventional fighter to use only his left hand. A "southpaw," however, will employ the right hand while performing the exercise. Start out the round by measuring the bag with your jab. Throughout the next three minutes, utilize your lead hand to throw combinations of hooks, uppercuts, body-blows and jabs. Performing this exercise regularly can significantly increase the speed, power, accuracy and endurance of your most frequently used hand. This will improve your ability to "set-up" power punches coming from the rear portion of your stance.
Up and Down
This drill teaches you to strike with combinations of punches that hit your opponent at both his head and body. Launch at least three combinations of punches within each minute of a regulation round. Throw somewhere between four to six punches during every combination, splitting your attack between the upper and lower portions of the bag. By doing this, you will put the "up and down" principle into use. The principle states that when you attack an opponent's head, he will bring his gloves up to guard, leaving the body open. When you attack his body, the gloves will come down, opening up the head to attack.
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