Boxing Speed Bag Drills

Speed bag training is a key element to any boxing workout regimen. According to boxing trainer Alan Kahn, author of the boxing training book "The Speed Bag Bible," work on a speed bag increases hand-eye coordination along with establishing the rhythm and timing needed to be effective in the ring. Even for people who don't fight, working with a speed bag can increase hand speed needed for other sports and activities.

  1. Features

    • Speed bags are rubberized and inflated bags that often have a "tear drop" shape. Larger bags can be up to 13 inches in length, while smaller bags can be 8 inches long or shorter. Smaller bags are typically more difficult to control, making them only appropriate for advanced boxers. The bags hang from a board and are attached by a swivel and chain link. Kahn says the center of the bag should be roughly at chin level to encourage proper technique.

    Function

    • Unlike a heavy punching bag that is used for working on power, Kahn says the main purpose of the speed bag is to learn how to control punches. The object is to throw punches with both hands while keeping the bag continually rebounding in a steady rhythm. This can be more difficult than it would appear--getting slightly off-rhythm or hitting the bag marginally off-center can disrupt the whole flow.

    Types

    • A standard form of speed bag training involves hitting the bag with short jabs on a regular basis. More experienced fighters can alternate hands and strike the bag on every rebound with a short punch, while less experienced fighters might need to let the bag rebound multiple times between hits. Kahn says that over time, additional punches can be mixed into a routine such as hooks and crosses.

    Significance

    • Freddie Roach, trainer of world champion fighters such as Manny Pacquiao, says working on a speed bag has many benefits beyond improving a fighter's rhythm and hand-eye coordination. Continuing to train and throw punches with your hands up conditions a fighter's upper body, an important consideration in longer fights. A fighter can also "slip" the bag by moving their head around it between punches in order to improve their defensive prowess.

    Warning

    • Even though speed bag training does not involve punching a heavy object like a heavy bag or another person, Kahn says it's important for boxers to wrap their hands with cloth before taking part in a session. Other options include gloves specifically made for speed bag work, although Kahn says they might not offer the same protection for the small bones in the hand that proper hand wrapping does.