Expert: Alan Kahn - 9/13/2004

Question
I have a few questions about speed bag training. I hope you can answer them for me. I have recently begun training in the martial arts and we don't have a speed bag in our school. Would it be beneficial for a martial arts student to use one?  Can you Kick the speedbag?

What are some of the benefits of using the speed bag?  Are there different ways to workout with a speed bag, or do you just "hit it"? Can punching a speed bag increase your overall fitness? I have seen some female boxers use it on TV, but they don't look very good. Do a lot of woman use the speedbag?

I have one last question.  Is the Speed Bag Bible the only speed bag training program available? Thank you for any help you may provide.

Erma  

Answer
Hi Erma,

I will try to answer your speed bag questions:
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You asked:  

Would it be beneficial for a martial arts student to use one? Can you Kick the speedbag?

Answer:

YES, Speed Bag is terrific for Martial Artists. Boxers are not the only athletes who need hand speed, or rhythm and timing. The speed bag works great for Martial Arts Hand techniques and Kicking.  Here is a link for you about martial arts and speedbag:

http://www.speedbagcentral.com/Tips_FocusedWorkouts.html#D
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You asked:
What are some of the benefits of using the speed bag?

Answer:
Here is a List of benefits with a link to more information.

Benefits of Speed Bag training
http://www.speedbagcentral.com/SpeedBagBasics_Introduction.html
( from speedbagcentral.com)
**Why should you use a speed bag? If you play any sport that requires you to put your hands rapidly at a point in space to hit, catch, or block a moving object, (such as a moving ball, fist or foot...), you can benefit from regular speed bag training. These actions often require quick and accurate reactions with split second timing. The speed bag will fine tune your reaction time, which translates to all sports. It will also help you learn to keep your hands up in the "ready" position. Affected sports include the "big 4" of basketball, football (American), baseball and volleyball, as well as: Handball, Softball, Lacrosse, and all racket sports (tennis, racquetball, ping-pong). Simply put, If you "get in the game"- speed bag training can help you play better.
• Eye-Hand & Foot coordination Targeting the bag for single or repetitive contact, and to do this continuously at the right time.
• Rhythm and Timing Maintain constant and continuous flowing movements with equal force and speed.
• Hand speed and power. Required to keep the bag going at a constant rate of speed. Also requires using equal power (or force), with no wasted motion.
• Fitness Benefits Striking actions require the user to hold the arms and hands up for extended periods of time, building shoulder & arm strength and endurance. This in turn helps to shape, tone and define the muscles involved. Punching repetitively for a length of time, such as 3 minutes can have cardiovascular benefits, taxing the heart and lungs, and often leave you winded. With practice, you can extend this to 15 minutes or longer, helping to increase aerobic capacity.
• Rhythmic Expression. Like a "hanging drum" It allows the user a vast amount of creative capability. With a little practice, you can develop all kinds of different rhythms, allowing for a great deal of self-expression.
• Low injury potential. Speed Bag training has very low potential for serious injury.
• Home economy. Speed bag equipment can be inexpensive and adapts easily to the home environment. It can also be mixed with other home fitness activities.
• Adaptable. Speed bag equipment adapts to people of all sizes, shapes, gender and levels of ability or disability.

these are just a few of the benefits.  It is also just great fun to use!
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You Asked:

Are there different ways to workout with a speed bag, or do you just "hit it"? Can punching a speed bag increase your overall fitness?

Answer:
Yes, there are different ways to workout with a speedbag. You can also focus on different physical aspects, such as speed, strength or cardiovascular fitness. the key is using the correct bag size and workout regime. The speed bag can be hit with both fists and elbows. You don't see many boxers use their elbows or hit from behind, because it isn't necessary in the ring. But it really expands the creativity of using the speed bag. Here are some links to help you understand.

Hitting the Bag
http://www.speedbagcentral.com/SpeedBagBasics_HittingtheBag.html

Punching Techniques and Combinations
http://www.speedbagcentral.com/SpeedBagBasics_Introduction.html#B

...and Here is a link to some FOCUSED speed bag workouts: ( look down whole page)that target certain benefits:  

http://www.speedbagcentral.com/Tips_FocusedWorkouts.html


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You asked:
I have seen some female boxers use it on TV, but they don't look very good. Do a lot of woman use the speedbag?

Answer.
You are correct. Female Boxers shown on TV don't seem to be that good at it, but who knows what footage got left on the cutting room floor.... but the key is understanding that the speed bag can be hit by ANYONE! It adapts to everyone, no matter what sex, size, ability or disablity. Actually, two of the best I have ever seen on the speed bag are females. They could hit it with fists and elbows from ALL sides of the bag!  Here are a few pictures.

http://www.speedbagcentral.com/PeopleEvents_SpecialPeople.html

( Lisa Perrone is awesome on the bag, as well as Jennifer Samuy. Both use elbows and fists from all around the bag.)

Look on the other picture page and you will also see more woman. It benefits woman as equally as men.
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You asked:
I have one last question. Is the Speed Bag Bible the only speed bag training program available? Thank you for any help you may provide.

Answer:
Yes, The Speed Bag Bible Training series (Book & video/DVD) is the only comprehensive program dedicated to speed bag training at the present time. At least that I know of.  There is also another Speed Bag Video entitled "Rhythm & Rehab" that covers using the speed bag as a rehabilitation activity, for both home and rehab clinic use. Here are some related Links for you:

The Speed Bag Bible links page.
http://www.speedbagcentral.com/Store_SpeedBagBible.html

The Speed Bag Bible detailed information and review page on Amazon.com( scroll down to see "editorial reviews" and peek inside.

http://www.amazon.com/exec/obidos/ASIN/0964182769/104-6575377-3675953


Here are some online articles about speed bag trainig for your also.

Beginners article for Speedbag training
http://www.rossboxing.com/thegym/thegym20.htm

Rehabilitation article about speed bag
http://enabledonline.com/BackIssues/February2001/health2.html

..and here are some Speed Bag video Clips or hitting from all around the bag, hitting while riding various stationary cycles, speed bag punching in a wheelchair, AND hitting to music, where the beat of the bag is like a drum solo beat to the music.  

Video clips of Speed Bag punching
http://www.speedbagcentral.com/Demos.html

Here is the link to the main page for SpeedBagCentral.com, a website dedicated to speed bag training.

Speed Bag Central Website.
http://www.speedbagcentral.com/Home.html
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thanks for asking your questions, and don't hesitate to ask again if you feel I can be of help. Good Luck with your Speed Bag training!

sincerely,

Alan Kahn
author, The Speed Bag Bible