How to Do Drills on the Punching Bag

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Punching bag drills involve the old rule of "20 seconds on, 10 seconds off." Learn how to do drills on the punching bag with help from a boxing instructor in this video clip.

Part of the Video Series: Boxing Training
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Video Transcript

Welcome to Boxing is for Girls, Salt Lake City, Utah, Sugar House. We've got real live clients here. Some of them are competitive boxers. Some of them are cross training for a sport in town and some of them are just professionals here in the community that came to do boxing to get fit. I'm going to take you through a punching bag drill. It's called Tabata. Yes the Japanese created it. It's 20 seconds on, 10 seconds off. The work and the rest time are flipped but we don't have a rest time in here, no breaks. It's going to look like this. They're going to hit the bag, power 20 seconds and then speed 10 seconds, 8 sets and we go like this. Are my boxers ready, we set? Step up to the bag, ready and we go, power 20 seconds, power, here we go, nice and controlled, power. So they're kind of slow, one, two, three, four, five, six, nice, one, two, three, four, five, six, come on, good and getting close, getting close, let's go and speed. This is Eliza James from Salt Lake City, Utah, Boxing is for Girls, real boxers here training hard. This is how we do it.


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