Boxing Speed Bag Techniques

The speed bag is a vital component to any boxing training regimen. Speed bags are small air-filled bags anchored at the top to a platform parallel to the ground off which the bag rebounds. Working the bag consistently develops muscle endurance, speed and stamina. However, simply hitting the bag for a few minutes will do little to improve your boxing. The speed bag requires proper form and technique in order to achieve the maximum benefits.

  1. Punch in Small Circles

    • The speed bag needs to be hit in the proper rhythm and placed at chin level. The speed bag should be hit at an odd count, preferably either a three or five beat. In order to sustain the rhythm, move your arms in small circles as you hit the bag, as if you were breaking ice with an icepick. To mix up the routine, alternate between left and right punches, or hit the bag with one hand for a 30-second interval.

    Circle the Bag

    • The speed bag improves punching speed and coordination. However, it is not designed to serve as a stationary exercise. To some degree, the speed bag should imitate an actual boxing match. As you get accustomed to the speed bag rhythm, circle the bag as you throw punches. Mix in hooks and uppercuts to vary the punching angle and mimic actual fighting scenarios. In addition, slip and duck at various times to build defensive muscle memory for avoiding punches.

    Punch Lightly

    • The speed bag is not meant to develop punching power. Rather, its purpose is to increase punching speed and develop muscle strength in the arms and shoulders. Punching the bag with power would prevent you from maintaining speed bag rhythm. Therefore, focus on punching with short, quick shots that increase muscle endurance. Punching speed comes from training fast-twitch muscles. These muscles control quick movements. Conversely, punching with power works your slow-twitch muscles. Therefore, punching relatively lightly will maximize the speed bag routine.

    Keep Your Hands Up

    • Boxing requires tremendous shoulder strength and stamina. Successful boxers are able to keep their hands up throughout an entire fight in order to defend themselves and throw punches effectively. The speed bag allows you to train these muscles. As you punch the bag, always keep your other hand tucked into your chin. This will intensify the stress placed on the shoulders and develop the muscle memory for defending yourself.