Expert: Alan Kahn - 9/16/2004

Question
hi,
i have a decent ringside extra small (4x7)leather speed bag (about $30) and a pro swivel (about $13) and an everlast platform in my garage. i get OK speed, but i'm thinking it's not my skill level that is keeping me from going faster at this point. i'm wondering if a different bag would make a notable difference in the speed i'm able to achieve. i appreciate any recommendations you could make.
thanks,
woody

Answer
Hi Matthew,

Concerning "speed" on the speed bag, several things come into play. Size of the bag is one issue, and the swivel can make a difference, and your equipment seems fine. But the size of your swinging motion, and your ability to increase your punching power or force without making a larger movement is another. the larger your swing movements (small circles usually,) the slower you will be, because your hand has to cover more distance to return to the bag. Most people will get faster simply by swinging smaller. But since you are already using a very small bag, and I assume you have good control at your fastest speed, lets try something.  Overinflate your bag slightly ( inflation rate does effect speed. more air = faster) by two or three air pumps. Now hit it with the same amount of your normal power and watch the bag suddenly be faster. So, try to keep up with it. Viola, you are going faster!, (but this is not good for you bag..)

I suggest you consider how you are measuring your punching speed. What is "fast" to you?  that may affect your determination of speed.

I recently created a website dedicated to speed bag training - SpeedBagCentral.com

...Here are some focused workout ideas to work on speed.

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

I suggest you try them and see what happens. It doesn't matter what size bag you use for them.  If you complete each exercise, you ARE going faster.

And here are some speed bag demonstrations video clips. I think you will enjoy them and be amazed at how original and unique the speed bag can sound and be used.

I hope this answered your questions and give you some training ideas.  Please ask again if you need more help.

sincerely,

Alan Kahn
author, the Speed Bag Bible
http://enabledonline.com/BackIssues/February2001/health2.html