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Step 1
Begin with basic punches and then add kickboxing kicks such as the roundhouse. Work your front and rear punches into combos. Allow the bag to swing naturally as you work your combos so you can add a dynamic of movement into the workout.
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Step 2
Pay attention to the movement of the bag to make use of its motion. Use kickboxing footwork to move forward and backward as needed to stay out of range of the bag's "attacks" and to move back into range when you're ready to deliver your own attack.
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Step 3
Practice defensive front kicks on the bag since the bag's backward movement resembles an opponent's retreat from a defensive front kick. Follow up your defensive front kicks with stronger roundhouses or with a fast attack of punching combos.
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Step 4
Practice the Thai clinch by grabbing two of the teardrop bag's chains, clinching and throwing knees. Also use the bag to move out of the clinch back into your guard position or straight into a kick.
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Step 5
Work the teardrop bag into group workouts by making it a station that students move between without break. Keep the pace of the station work high so you maximize the teardrop bag's potential for a high level cardio workout.
