Proper Way to Hit a Speed Bag

Hitting a speed bag burns calories and improves your hand-eye coordination. This enhances your performance in ball sports such as tennis, baseball and volleyball. Speed bags are small, inexpensive and easy to install in any home gym. As your skill level improves, you can install smaller bags to make sure your workout stays challenging.

Things You'll Need

  • Speed bag
  • Boxing gloves (optional)
Show More

Instructions

    • 1

      Adjust the height of the speed bag so the bottom edge of the bag is even with your chin.

    • 2

      Stand in front of the speed bag with your feet shoulder-width apart. Bend your knees slightly and hold your hands in front of your chin. Keep your head up and back straight at all times.

    • 3

      Strike the center of the speed bag with the bottom of your left fist. Keep the punch short and move your hands in a circular motion to bring the right hand up. Punch the bag with the bottom of your right fist. Continue punching and rotating your arms to stay in rhythm with the speed bag.

    • 4

      Add different combinations once you become comfortable with the speed bag. Instead of alternating left and right hands, hit the bag several times with the right before switching to the left for several hits.