Speed Bag Basics for the

Beginner
By Alan Kahn - Author of The Speed Bag Bible
Published in 2003

The speed bag can be used creatively to enhance all your

punching skills, including:
1. Hand-eye coordination
2. Rhythm and timing
You'll need both to deliver faster and powerful repetitive
punching combinations while moving your fists shorter
distances than for "normal" punching. The key to this is
understanding how the bag works and how to learn it faster.

First, is bag height. The belly (fattest part) of the bag should
be close to your mouth or nose. Many people have it way too
high, which leads to bad form or improper and ineffective
punching technique.

Next, change the name from "speed" bag to "control" bag. As

you gain control of the more efficient, short arm and fist
movements necessary, (by starting SLOW), then speed will
come automatically with practice. The primary goal is to keep
the bag going, no matter how slow that is - Even if you have
to count the rebounds at first. (You will quickly hit faster than
you can count). CONTROL is the key. In fact, the BAG is never
out of control - YOU are. Once you can control the short
punching, circling movements needed - - then the bag will
simply be in the way of your fists (and elbows) and do
whatever your fists tell it to. A tip is to make very small
circling movements with the fists, no matter what "punch" you
use. Say your repetitive jabbing motion is a 12-inch circle.
Keeping power or force the same, if you can shorter that 12-
inch movement to 6-in, your fist will arrive at the target site in
half the time. Viola! A faster punch by shortening the
movement. To get faster, swing smaller. Speed is often a
function of distance. With PURPOSEFUL practice (i.e. Not
slamming away at the bag) you will increase your punching
POWER along with the increased fist speed.

The speed "control" bag is simple to understand. If you hit it

only from the FRONT, as most boxers do, the next punch
should arrive after an ODD number of rebounds (1, 3, 5 or 7).
Most people know the hypnotic "triplet rhythm" of the speed
bag being hit. The basis for this cool "beat" is the accents of
the sound. The first rebound (off the fist) is the loudest, the
second rebound (by your face) is a little softer, and the third
(away from you is barely heard, and runs into the returning
fist which quickly adds the next accented punch as the fist
connects. 1-2-3, 1-2-3... it's the sound we all love. It is the
same sound done slower or faster. Try and feel that beat, but
if three rebounds is "too fast" for you, (or you refuse to slow
down or hit softer...) than use 5 rebounds. The bag will be in
the same position after 5 rebounds as it as after 3, in position
to be hit from the front again.

Most jab, straight punch and crossing combinations can be

practiced with FIVE rebounds as well as THREE rebounds.
Hooks are a little different. To practice Repetitive Hooks (i.e.
Left Hook, Right hook) combinations, Use an EVEN number of
rebounds (two or four). Four is best to start off with. This
works because "the next punch is coming from the opposite
side from the last punch", and the laws of speed bag rhythm
demand it.

To mix hooks with other punches, the number of rebounds

needed may vary, depending on the angle of bag rebound and
the angle of your fist as it connects. As and example, a "left
hook" may follow a "straight right" after 3 or 4 rebounds,
depending on the bag angle established by the right fist, and
the angle your left hook enters. Practice this slowly and watch
how the bag angle changes! Also, after a left hook, the left fist
can return for a left jab on either 3 or 4 rebounds, depending
on the rebound angle. Either way, the speed bag will force you
to keep you hands up for combinations. By the way, the
"hands up" ready position is also seen in most other sports.

For conditioning, the speed bag "pumps" your shoulders and

arms. You will quickly feel the outer deltoid burn with
repetitive punching. Also, if you can do it long enough, you can
also get cardiovascular benefits, raising your heart rate and
breathing harder. (You need to be able to punch it for several
minutes to really get this benefit, but with time you can punch
for long periods of time). For a total body workout, join the
speed bag with a stationary cycle. Talk about coordination!
Punch and ride at the same time!
With a little patience and practice, you will quickly find the
speed bag helps you pick off moving targets a foot or less from
your face very quickly. But watch out... if you happen to play
any other sport that requires fast, efficient hand speed
(softball or volleyball anyone?) than it will also help in those
areas also.

Train often and safely