Things You'll Need:
- Speed bag
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Step 1
Determine the correct technique to use. The technique is determined by what body parts are used in punching the speed bag. Boxers can choose any combination of either hand or either elbow. The boxer can also choose to use only one hand or elbow. For a novice boxer the simplest technique is the usually the best.
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Step 2
Allow only one rebound of the speed bag no matter which technique a boxer elects to use.
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Step 3
Choose the specific contact point for the fist or elbow to hit the speed bag. For instance, the fist can make flush contact with all four knuckles contacting the speed bag. Alternatively, a boxer can opt to hit the bag with the hand angled and only the outside or inside knuckle making contact with speed bag.
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Step 4
Hit the speed bag lightly to start the training and increase intensity of motion as the exercise continues.
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Step 5
Let the speed bag rebound back and then hit it again. Use the same motion and technique every time the bag is hit.
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Step 6
Work in combinations as you become more comfortable with speed bag training. Combinations are when the bag is hit with different techniques within the same exercise. Combinations are for more advanced boxers.
