How to Use a Speed Bag

The speed bag is a staple of boxing training. The rapid movement of the bag make it a perfect tool for improving hand-eye coordination. You can use a speed bag to improve your punching power, timing and rhythm.

Instructions

1. Position the bag. Raise or lower the bag so that its widest point, or belly, is level with your nose or mouth. Position yourself slightly less than arm's length away from the bag.

2. Focus on control. Don't worry about speed, just keep the bag moving. Go slowly at first and count the rebounds of the bag so that you get your timing down. You should be hitting the bag on the odd rebounds, meaning you punch on the first rebound, let the second rebound pass, punch on the third and so on.

3. Use circles. As you start to control the bag, increase your speed and effectiveness by making a circuit of small punching circles. Use circular movements for each punch to keep the bag going. For instance, when you practice jabbing, maintain your hand in a near-jab position and throw the jab in a circular motion.

4. Add combinations. Start by adding another type of punch to your circuit. For instance, mix a hook in with a series of jabs. Once you can comfortably throw the new punch, begin improvising with other punches as well while keeping the bag in rhythmic motion.