Boxers regularly use three types of punching bags to increase punching accuracy, build punching power and increase the rate they can throw punches. The speed bag, heavy bag and floor-to-ceiling bag all help a boxer increase his skill level so he can perform better in the ring. They are also valuable conditioning tools that can help a fighter become more confident in his overall athletic ability.
Speed Bag
The speed bag will help a boxer develop hand speed and punching accuracy. It is especially useful in helping a fighter develop his left jab. Many boxers and trainers think the left jab is the most important punch in boxing. Not only can it keep the opposing fighter off balance, but it can set up all the other punches to be thrown in combination. To develop the left jab, hit the bag with a downward strike. The bag will hit off the supporting ring, bound to the front ring and rebound to the back ring. Hit it after it strikes the back ring a second time. This will help you develop a punching rhythm.
Heavy Bag
Fighters quickly learn that throwing power punches means getting your whole body involved in the process. It's not enough to use your arms and fists. You must start the punch with the power in your legs, your torso, upper body and shoulders in addition to your arms and fists. Hit the bag for three minutes at a time -- the same amount of time in a boxing round -- and then take a one-minute break before hitting the bag again. This will help you develop your power punching.
Floor-to-Ceiling Bag
This boxing tool will help a fighter develop quickness and timing. The floor-to-ceiling bag is strung on a thick elastic cord and it rebounds in an unpredictable manner when it is struck. To master the process of hitting it in rhythm, you have to move your feet quickly and your hands even quicker. This helps you with your sense of anticipation and timing. Hit the bag for three minutes, take a one-minute break and repeat the exercise.
Sparring
As you hit the speed bag, heavy bag and floor-to-ceiling bag, your boxing skills, speed and quickness will help you become a more effective fighter. However, it's not enough to train and improve your skills. You have to put yourself to the test by sparring with another fighter. Ideally, you will spar with a fighter of similar size and experience. Use the skills you have developed to throw punches at an opponent who is trying to do the same to you. You may feel fear and anxiety if you have not done this before, but the more you spar the more relaxed you will feel when your are in the ring.
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