How to Hit a Double End Bag

In fighting, one of the best ways to train speed, accuracy, timing, defense and reflexes simultaneously is by hitting the double end bag. The double end bag is basically a leather ball suspended between two bungee cords; when you hit it, it will zig and zag in various directions and sporadically change angles based on the way you hit it next. The double end bag may be one of the most useful tools in a fight gym, though it may also be the most underrated.

Instructions

    • 1

      From a boxing stance, hit the bag with a jab. Notice how the bag swings back and forth. Now, hit the bag with a hard jab. It will maintain the same trajectory, just rebound faster.

    • 2

      When the bag rebounds, either strike it again, or evade the bag as if you were slipping a punch. Spend several rounds doing this to get yourself accustomed to attacking and evading the bag. Throw single jabs, then slip, rapid succession jabs, then slip. You may also bob and weave under the bag.

    • 3

      Add another punch to the combination. Throw a jab, followed by a cross. As the cross is a stronger strike, you will get more of a rebound effect than you will from the jab. Also, if the cross hit the bag at a different angle than the jab, you will notice that the bag changes directions--forward and back, side to side.

    • 4

      Continue to add punches, throwing hooks and uppercuts in addition to the jab and cross. This tests your timing, accuracy and your ability to gauge distance as you will be throwing strikes from multiple ranges at the rapidly travelling bag.

    • 5

      Don’t remain stationary. Use your foot work to maneuver around the bag. This will simulate maneuvering against an opponent, as you don’t want to stand in one place in a fight. Maneuvering around the bag also adds another dimension to the training in that the bag is constantly moving at different angles and you are constantly forming new angles with the bag due to your own motion.