How to Properly Hit a Speed Bag

The speed bag is a classic tool used by boxers to perfect their hand-eye coordination and timing. In advanced speed bag routines, it can even be used to perfect hand, foot and eye coordination. Although it often looks like a boxer is simply using speed to pummel the bag with rapid-fire punches, hitting the speed bag properly is as much a matter of technique as it is of speed. Furthermore, without the proper technique, learning how to use the speed bag will be difficult or impossible.

Things You'll Need

  • Hand wraps
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Instructions

    • 1

      Adjust the speed bag platform so that the bag hangs on the same level as your head. Most platforms have a knob or wheel you can turn to raise or lower them. If the one you're using does not, consult the owner's manual or ask someone at the gym to help you.

    • 2

      Stand in front of the speed ball in the "square stance," or with both feet under your shoulders. Adopt a peek-a-boo guard, with both hands held high and your fists just in front of and on either side of your face.

    • 3

      Raise the elbow of your right hand (or left if you are left-handed) until it is on roughly the same level as your fist.

    • 4

      Hit the bag with the side of your fist using a circular motion. Speed bags are shaped like a pear, so bring the blow down onto the slope of the bag, loop it back from underneath, and then strike the bag again to finish the circle.

    • 5

      Set a comfortable rhythm for hitting the bag. For starters, you could hit the bag and complete a striking circle every two beats, and then switch fists after every three circular strikes.

    • 6

      Increase the difficulty of your routine, either by hitting the speed bag at a faster pace, switching hands more frequently, mixing in real boxing punches, moving from side to side around the bag while you strike it--or a mixture of all four. When you start missing the bag, settle on a speed bag routine that is slightly less difficult than the level you had reached and sustain that level of difficulty for the rest of the speed bag session.