Boxers use a variety of punching bags when they are in training and preparing for a fight. The speed bag, heavy bag and floor-to-ceiling bags all add to skill levels and help a fighter get in better overall condition. There are several exercises that you can do to build your confidence and help with speed, accuracy and endurance when you are in the ring.
Speed Bag Drill
Hit the speed bag for three minutes at a time to build your skill level with your left jab, improve quickness, timing and endurance. The speed bag will help you build fast hands, and when you can beat your opponent to the punch, you have an excellent chance of being successful in the ring. Hit the speed bag with your left jab, let it bounce off the back support, rebound to the front support and hit the back rim again before you hit the bag. Incorporate movement into the exercise by circling to the left if you are right handed and the opposite direction if you are left handed.
Heavy Bag Punchout
The heavy bag will help you learn how to power punch effectively and also improve your strength. Boxers learn that they have to get their body behind their punches and can't throw power punches merely by swinging their arms. Start the punch by using your legs to generate movement and use your core muscles, chest, shoulders and arms to throw an effective power punch. Throw left-right combinations at the heavy bag for one minute by punching at full speed. Take a 30-second break and repeat this drill.
Heavy Bag Circle Drill
Incorporate movement into your power punching by circling the bag to the left if you are right handed and moving to the right if you are left handed. Use your jab, left hook, right cross, right upper cut and straight left hand while punching the bag for three minutes at a time. Take a one-minute break and repeat the drill.
Floor-To-Ceiling Bag
The floor-to-ceiling bag is designed to improve your punching accuracy and timing. It often hangs on a thick elastic rubber band stretched from the floor to the ceiling. When you punch the bag, it often rebounds in an unpredictable manner. To hit it squarely a second time, you need excellent timing, footwork and hand speed. Hit the bag for three minutes, take a break and repeat the drill.
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