Speed Bag Workout

In a gym, there are various kinds of punching bags found. They all have unique names, sizes, shapes, and use for workout. Out of all these bags, a speed bag is the smallest which is filled with air. They are also known as speed balls or speed ball bags. This bag is secured properly to a platform which can swing the ball in various directions when punched.

Many fitness enthusiasts and athletes train on these speed bags so they can improve their hand-eye coordination and get a good upper body workout. But that's not all a speed bag workout is used for.

Its main purpose is to help boxers learn and understand the technique of blocking punches and knowing how to shift their weight between their feet while punching. In the following article, we will learn some important tips on how the punches are delivered accurately and some workout techniques.

Apart from helping an athlete improve his/her hand-eye coordination, the timing of the punches to the bag should also be determined. In order to deliver faster, more powerful punches repetitively, you need to combine them all together.

While punching, your fists don't necessarily have to travel great distances; just few short, normal punches and the bag moves in a flowing rhythm. Speed bag punches are completely different from punching bag workout and the rest of the article will explain you why and how.

But first, we will see what are the things needed to acquire the same.

Height of the Bag - One bag, countless athletes. What I mean is that if someone has already used or worked out on the speed bag, chances are the bag isn't set at the right height for you. To set it correctly so that you deliver the perfect punch every time, keep the round base of the ball in line with your mouth.

Many people think that keeping the bag at eye level is correct, but that's where your get missed punches.

Continuous Punches - Your aim is to keep punching the bag in a rhythmic manner. This gives that fluid, smooth movement of the bag that looks wonderful. Remember Sylvester Stallone from the movie Rocky? Well, that's exactly what we want to happen as well. With short and compact strokes, you should focus on more accurate hits and not fast hits.

Gain Control of the Bag - In boxing, power is everything. But that power need not be necessary when you're punching the speed bag. The goal here is to increase your speed over time and gain control over the bag; with skill and practice, and not with power alone.

The only way you can increase speed and have control over the bag is by learning how to punch the bag precisely. In the following section, we will look at some basic speed bag rhythms that are used to punch the bag.

Many athletes hit the bag from the front, as it is the most basic way to do so. Now to punch the bag again, you don't hit it as soon as it returns or rebounds back. There is a count that needs to be maintained and for this, we have to take help of some odd numbers. I'll explain how.

The first punch was delivered at 1, the bag comes close to you at 2, and at 3, the bag again goes away from you. At this time, you will hit the bag again which is called the third rebound. As you do the triplet rhythm, you can count the numbers as well 1-2-3, 1-2-3; so on and so forth.

As the name suggests, the punches are delivered repeatedly with double punches from the same side of the bag. Let's say that you are using your left fist to deliver the first punch. Then the right fist will give the second punch.

The count of the double punch will be 1-1-2-3, 1-1-2-3; so on and so forth. So you hit the first punch with your left fist, then again you hit the first punch with your right fist, the bag will do second and third rebound, and then again you will begin by punching with your left fist as the count begins all over again.

There are two types of double bounce rhythm - single fist and double fist pass through. Let's see how they can be done properly

• Single Fist Pass Through - As the name suggests, only 1 fist will hit the bag from the front and back of the bag. Use your right or left fist to deliver the first punch from the front of the bag and wait for the second rebound. 

Then, in the same manner, hit the bag from the back and wait for the second rebound. Similarly, you will keep continuing. The count will be 1-2 (front), 1-2 (back), 1-2 (front), 1-2 (back).

• Double Fist Pass Through - In this technique, you will hit the bag repeatedly from front and back. The only difference here is the count. Similar to what we did in the Double Punch Rhythm, even here we apply the punches. 

The only difference is the count of the punches. Instead of including the third rebound, the count will be 1-1-2 (front), 1-1-2 (back), 1-1-2 (front), 1-1-2 (back).

While doing the workout, there is no compulsion to hit the bag from the front only. You can hit the bag from the back and front during the same technique. The only thing to concentrate on is the rhythm these punches produce. Every technique has a rhythm of its own and that has to be maintained till the end.