1. Looks Are Deceiving
The speed bag is that little black bag that hangs from a swivel. You know, the bag you see boxers hit with precise, rhythmic punches. It looks easy, doesn't it? Anyone who has tried his hand using a speed bag, however, knows differently. It requires hand-eye coordination, timing and a sense of rhythm. That is why using a speed bag benefits anyone who participates in a sport or activity requiring "fast hands." Using a speed bag challenges you to throw quicker, stronger punches at a shorter distance than if you were executing normal punches.
2. Do It Right
The first step to using a speed bag is to protect your hands. Buy a pair of hand wraps or bag gloves at your local sporting goods store or at a boxing gym. These items shield your skin and knuckles and offer support. Have a boxing professional, or instructor, show you how to wrap your hands. Set your speed bag at the proper height. Position the bag's fattest part near your nose and mouth. A bag that is too high yields improper form and an ineffective technique. Face the speed bag and square up your shoulders. The speed bag should hang in the center of your body.
3. Begin With the Basics
Hold your hands at shoulder height. Hit the front of the speed bag with your fists. Wait three seconds (or rebounds) before punching the bag again. Count out loud, especially if you are a beginner, and be ready to punch again on the third beat. This "1-2-3 rhythm" produces the basic punching pattern and is the foundation for all other punches. If the triplet rhythm is too fast, change to another odd number of rebounds, such as 5 or 7. Start by striking the bag with one fist. Alternate between both fists after you find a groove.
4. Mix It Up
Use your speed bag to improve your jab, cross and hook combinations. Throwing hooks (left or right) requires an even number of counts. Start with four beats, especially if you are a beginner, and then drop down to two. The four-count allows you to throw your second punch from the opposite side of your first punch. Mix things up with a jab and cross. Adjust the number of rebounds based on the angle of the speed bag and your hands as they connect.
5. Turn Your Elbows Into Fists
Once you master the fist punching technique, try striking the bag with your elbows. Use your elbows to hit the speed bag toward, or away from your body or into the bag. Get your body in the proper stance (See Step 3), visualize the fist movement for the punch you want to execute and then find the most comfortable elbow motion. Extend your elbow away from your starting hand position to hit toward you. Turn your shoulder to raise your elbow and hit away from you.
