Expert: Alan Kahn - 5/4/2004

Question
How is the best way to set up the speed ball
for a learner to practice on.

Answer
Hi Jim,

I suspect you are a beginner. And since you call it "speed BALL" you are across the water or European. I guess Americans are the only one who call it the speed "bag". Funny how that works - but it is still the same equipment.

I would suggest you set up the bag so the Belly of the Bag("fatest" part) is close to mouth level. Anywhere from nose to chin, but not higher or lower than that.  Depending on the size of your bag, you may have to adjust the board up or or down to get that height.

Here is part of an article I wrote for beginning users:

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Generally, the speed bag can be used creatively to enhance all your punching skills, including:

1. Hand-eye coordination
2. Rhythm and timing
3. upper body conditioning.

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.

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see the whole article at:

http://www.rossboxing.com/thegym/thegym20.htm

The main thing is to take it slow and don't hurry or get impatient.  It can be harder than it looks at first but with control - speed will come.

I hope this helps you out and good luck in your training. Check out this link for a look at speed bag like you have probably never seen before.

http://enabledonline.com/BackIssues/February2001/health2.html

take care and don't hesitate to ask again if you feel I can help you further.

sincerely,

Alan Kahn
author, The Speed Bag Bible