Most boxer consider the speed bag their closest friend. When you get the hang of it, using the speed bag becomes one the most rewarding boxing workouts. As you might look crazy when you start, it can be intimidating for some.
What are the benefits of using a speed bag in training?
The speed bag can have many benefits, both for health and boxing. To spice up training, hit a speed bag every day for about a minute. Speed bag training has many benefits.
Shoulder and arm strength: Due to the constant, rapid movements involved with speed bag exercises, they are excellent at building shoulder and arm endurance.
Hand/Eye coordination: While using a speed bag the first few times can be un
comfortable, with practice you will become more comfortable and learn to place your punches accurately.
Hand Eye Coordination Timing: When you have mastered this, you are able to adjust the speed, and you can operate the bag with any rate you desire, improving timing and your hand eye coordination. The speed bag can also be converted into a double-end version that is more flexible and lets you practice punch combinations.
Punching Speed: This bag’s name is for a reason. The bag will bounce off the board at a speed that you set. This requires you to have a rhythmic and steady pace.
Building Punching Power: For most beginners, the traditional heavy bag is their first choice for building punching strength. The benefits of bag exercise for power striking are often overlooked. However, Mike Tyson’s 20-year old self is a great example of how speed can equal power.
What to do with a punching Bag
If a small punching bag is attached to an angled backboard and filled with air, it’s called a speedbag. On a smaller bag you can develop your timing and coordination and improve your hand speed. However, a larger bag helps to build strength and endurance.
If you’re a beginner, focus your efforts on the front and side. If you train well, eventually you will be able to punch from all angles and with the elbows.
As you begin, it’s important to go slowly and establish rhythm. Playing music and punching rhythmically into the air is a standard technique. Video tutorials will show you the proper way to use a speedbag.
Its small size is ideal for use as a boxing bag in your basement, garage or even at home. Exercises with speed bags require very little equipment.
Boxing Shoe: To improve your footwork with the speed bag, it is important to wear appropriate shoes.
Hand Wraps. These wraps help protect the skin on your hands and your bones from being damaged by repeated impact with the speedbag. You must wrap your hand before hitting the speedbag.
For these drills to be effective, you will need a speed bag. Try it out in the gym. Or install one at home.
Timer and Music: A timer is needed to track the rounds and sets of each exercise. And music provides a good beat for punching.
Train with the Speed Bag to Strengthen Your Body
You can inflate it enough to prevent any leather wrinkles.
Adopt a fighting posture.
Track the number of times that the speed bag strikes the backboard by punching it as hard and as often as possible.
It is best to always grab the four rebound if it’s your lucky number.
Then, with one arm each, hit the targets ten time and then try to score four bounces.
You can try and get 4 rebounds by doing 3 sets for each of the components.
Include a fifth rebound, and perform six sets of both arms.
After 24 repetitions, stop when you reach 7 rebounds.