Expert: Alan Kahn - 6/27/2004

Question
Can you describe some of the standard techniques of the 24 punching techniques you mentioned?

Answer
Hi Simon

Techinques on the speed bag are created by joining the fists and elbows together in one smooth motion to contact the bag with one rebound inbetween the parts. Since we have two fists and two elbows, A single technique may have one, two three or four parts involved. there are "single punches", which are techniques where just a single fist hits the bag, such as the Front Straight Punch [ abbreviated by (FSP)], Front Circle Punch (FCP), Side Single Punch (SSP), Reverse Single PUnch (RSP) and the Hook Punch (HP ).  Martial Artists also have the "hammer Fist" (HF).

The technique name tells you how many Fist(s) are used and where on the bag it hits. So, The "Reverse Single Punch" (RSP) has a single fist hitting the reverse ( back ) of the bag. The Front Straight Punch (FSP)is a single fist hitting the front of the bag in the straight punch position.

There are "Double Punch" techniques, which have both fists (key: DOUBLE = two parts) hitting the front of the bag with one rebound inbetween fists. There is the Front Double Punch (FDP), Reverse Double Punch ( RDP) and Side Double Punch (SDP).  There are also "Double Elbow Strikes", which have an Elbow and Fist hit the bag with one rebound inbetween.  

There are "Triple Elbow Strike" techniques ( key: TRIPLE = three parts).  There are Outward, Inward and Downward ( these are the directions of the elbow movement..) triple Elbow strikes, which use one elbow and both fists ( 3 parts)

and there are what I call "Four Way Elbow Strikes" which use all four parts, both elbows and both fists joined together with one rebound inbetween.

There are two Fist Rolling Techniques: The Front Fist Roll
(F-Roll)and the Reverse Fist Roll (R-Roll). These are where the fists are rolling over each other repetitively with only one rebound between the contacts. This creates a very distinctive "machine gun" sound.  

there are 12 Fist only techniques - and 12 Elbow Strikes. Some of the fist techniques hit the "Front" "Reverse" or "Side" of the bag.

Joining individual techniques together creates "combinations". For Example, A Front Straight Punch (FSP) may be followed by many other another techniques, such as a Front Circle Punch, Front Double Punch, Outward Elbow technique etc. the combinations are endless.  Most people see boxers doing the "Basic Rhythm" using two techniques, the Front Straight Punch (FSP) which hits the front of the fist, and the Front Circle Punch (FCP) which hits the side of the fist. In fact this what what most people ever learn or do on the speed bag.

Here are a few links to articles about the speed bag that may help.

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

Rehab (look at pictures)
http://enabledonline.com/BackIssues/February2001/health2.html

On this last article, the Center picture shows the setup for an Outward-Triple Elbow Strike (O-TES), and the left side and right side pictures show me doing the Front Fist Roll (F-ROLL).

I hope this helps you understand more about the speed bag techniques. Each makes it own distinct sound and allows for an extremely expressive workout.

Good luck and thanks for asking a question.  If I can help you further please ask again.

sincerely,

Alan Kahn
author, The Speed Bag Bible