BOXING FITNESS NEWSLETTER

Speed bag training is a staple of any boxer's workout. Punching the speed bag helps improve hand-eye coordination, builds your cardiovascular capabilities, as well as your shoulder and arm endurance.

Basics

If you're new to hitting the speed bag it's important to slowly build your endurance. It can be a challenge at first to hit the bag evenly for a substantial amount of time.

As a first workout, hit the bag with a straight right hand. Allow the bag to bounce an odd number of times on the platform. Hit the bag again with a straight right hand as it passes through its starting position.

Larger Speed bags are heavier and create more resistance and require more punching force to keep them going. Make sure not to over inflate the bag. Less air will require more force to get the bag to rebound.

Speed

As you become familiar working the speed bag, you can increase your punching speed and rhythm and reduce the number of times you allow the ball to rebound on the platform.

Try using a smaller speed bag and shorter punching strokes when performing a speed-focused training.

Choose a single type of punch you want to work on, such as a right cross, set a timer for 30 seconds to one minute, then count the number of punches you can land while in that time frame.

Sample Timed Workout:

Hit the bag as fast as possible for 30 seconds to one minute. Count the number of punches you do in that time period. Then increase the number of punches in the same time frame.

As an example, perform your preferred punching pattern and count the straight right punches. Using 1 minute as a time interval, start punching. Go as fast as you possibly can during the interval.

For more speed bag basics, check out the newsletter archives on our website.