How to Do Speed Bag Training in Boxing
The basis of boxing is speed of movement and reaction to that movement. A boxer that reacts too slowly to an opponent's movement is soon to be an unconscious boxer. Therefore, practicing and honing reaction time and speed is a must for any boxer. An excellent training method to improve reaction time is speed bag training.
- Difficulty:
- Challenging
Instructions
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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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2
Allow only one rebound of the speed bag no matter which technique a boxer elects to use.
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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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4
Hit the speed bag lightly to start the training and increase intensity of motion as the exercise continues.
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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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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.
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1
Tips & Warnings
Maintain the proper boxing stance when working with the speed bag. Keep the feet shoulder width apart.
