How to Use a Speedbag
A speed bag is a great way to get in shape and improve hand-eye coordination. This form of boxing gives you cardiovascular benefits as well as strengthening your core muscles, arms and shoulders.
Instructions
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1
Adjust the speed bag to the height at which the fattest part of the speed bag is aligned closely with your mouth or nose. Put on boxing gloves and stand facing the bag with feet shoulder width apart. Square your shoulders, face your entire body towards the bag and move near enough that your arm doesn't reach over a few inches and your head is far enough that the bag will not hit you when it rebounds.
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2
Raise your fists to chin level with your elbows nearly parallel to the ground. Bend your arms to about a 90 degree angle and begin by taking a few practice swings with both hands to get an idea of how the bag moves and bounces back after a punch.
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3
Begin with a circle punch by extending one fist straight out and lightly strike the belly of the bag, making contact with the side of your fist. With a smooth motion circle the extended fist down and immediately bring your fist back to your starting position.
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4
Watch the bag as it bounces back and count the times it rebounds. Hit the bag again on an odd numbered rebound, starting with your initial punch as count 1 and the first hit to the backboard as count 2.
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5
Strike the bag again on count 3 and continue this pattern beginning at a count of 1 every time until you get the hang of it. Listen for the rebounds as well as seeing them so that you can rely on your hearing when you get a faster rhythm that makes it difficult to follow the counts with your eyes.
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6
Perform a straight punch by beginning in the same position but with elbows dropped so they are angled slightly to the ground and still away from your body. Strike the belly of the bag by hitting it with the front of your knuckles and crossing your arm over your chest. Follow up on the odd numbered rebound with a circle punch with your other hand.
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7
Continue alternating between circle and straight punches and stop periodically to begin the sequence with the opposite hand so that both hands perform both types of punches. Remain fluid in your movements and when you become accustomed to the movements start bouncing on your feet slightly, lean into each punch and swivel your hips.
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Tips & Warnings
These steps describe the basic punching method. Once you become good at these you can move on to more advanced methods such as elbow strikes and hooks.
Use control with every punch and use very small movements. To get faster decrease the size of your movement even more. All punches should either move inward to the center of your body and away from the start position or outward to your shoulder and back to the starting position.
Make sure your head is far enough away from the bag that you do not get hit when the bag rebounds. Don't tense your arms or try to punch the bag hard.
Take off your glasses. Use contacts or wear sports glasses if needed when using a speed bag as glasses can easily be knocked off your face and damaged.
