Drills for Heavy Bag Boxing

The heavy bag is a key piece for developing the basic skill set needed to be a successful boxer. It helps develop punching power, a key in delivering a knockout. It also can be used to generate punching speed, increase foot movement and enrich cardiovascular conditioning.

  1. Constant Hitting

    • Constant hitting develops hand speed and cardiovascular conditioning. Hit the bag while alternating hands. Go as fast as possible for as long as possible. Professional boxers will work the heavy bag with constant punches for a period equivalent to an entire round, or three minutes. The key figure is to get in 250 punches or more. This way, you'll see improved hand speed over time.

    Combo Practice

    • The combination is key to landing hard punches and perhaps getting that knockout. There are basic combinations that should be worked on. Start with a left jab (or a right jab for a left-hander). Go to a right cross and then two more left jabs. Once you've got that pattern down, try two left jabs, a right cross, another left jab and then finish with a right hook. Follow that pattern with another series featuring a left jab, a right cross, a left uppercut, a right uppercut and finish with a left jab. Once you have the combinations in order and can do them sequentially, change the order. Whatever you do, always lead with a jab. Doing combinations will help fluidity in your punching movement.

    Interval Training

    • Switch off between fast and slow punches. Trying going at the bag as hard as possible for 20 seconds and then rest or hit the bag lightly for 10 seconds. Repeat the interval for as long as possible. In time, your conditioning will improve, allowing you to go for longer periods.