Expert: Alan Kahn - 2/6/2006

Question
Hi: Last year I purchased 3 Everlast canvas heavy bags for my rehab patients.
I lost the instruction manual- on warmup, gloves jabbing, hooks crosses, combos etc.
Everlast says they don't make them any more: I need some copies for my patients: or even 1 copiy which I will photocopy.
Please advise asap- class begin in 10 days and Everlast.Sport Authority are of no help/
Thanks,
Phil Miller, M.D.

Answer
Hello Dr. Miller.

I personally haven't seen the instruction manuals you speak of in your question, but most of the Basic information you mention is available from online sources. Unfortunately, you may have to copy this information to your own word processing program, adjust and print them out. But there is some great information here.  

How to wrap your hands: Ringside Boixng
http://www.ringside.com/WrapYourHands.aspx

Other optional methods for wrapping the hands
http://www.boxinggyms.com/tips/handwraps.htm

Gloves styles and information
http://www.ringside.com/SearchResult.aspx?CategoryID=2371

the fitness warmup
http://www.ultimatehandbook.com/Webpages/Health/stretchwarm.html

more warm up tips
http://www.bmhcc.org/health/library/exer3118.asp

Warming Up And Cooling Down
http://www.rossboxing.com/thegym/thegym22.htm
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Print this booklet out if you can. good tips.
http://www.ringside.com/pdf_files/boxing_manual.pdf

Balazs boxing: In the gym basics.
http://www.balazsboxing.com/cgi-bin/catalog2.cgi?action=page&page=in%20the%20gym...

for example:

from Balazsboxing

Boxing Basics
Punching the Heavy Bag
 
Step 1:
After wrapping your hands, put on a suitable pair of bag gloves. Gloves will help absorb the shock of your punches and protect your hands from abrasion.
 
Step 2:
Extend your arm so that your glove touches the heavy bag. Determine your reach or your punching distance. Execute a jab. As the arm is extended the glove should be in tight contact with the bag. Repeat a few times to become comfortable with the feel.
Remember the following when striking the heavy bag:
Always...

Clench your fists.
Make sure your wrists are straight.
Keep your elbows slightly flexed
Turn with your shoulders
Twist at the waist
Push with your hips and toes
Keep your knees bent

Step 3:
Focus and hit in the center of the bag. Each time you throw a punch, exhale. This will help regulate your breathing and give you some extra mmphh! Many athletes believe that exhaling makes it less likely to get your wind knocked out.
 
Step 4:
Watch as the bag moves away and hit it directly and quickly as it returns to you. Mix up the straight punches, a few jabs and then a straight right. Always try to punch through the heavy bag, rather than at it.
 
Step 5:
Next, add movement and more power. Step into the punches and step out. The glove hand moves forward as the front foot moves forward. The glove returns back to the shoulder as the back foot returns back.
 
Step 6:
Now have a plan and mix it up a bit. Move around, slip and throw a few jabs to determine your reach and target area. Move in closer to the bag and throw hooks and uppercuts.
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boxing Skills (punches etc.)

http://seaford.abc.users.btopenworld.com/contents.htm

http://www.cheshuntabc.co.uk/Headings/Learning/Boxing%20Tips/boxing_tips.htm

http://www.ukboxingstore.co.uk/acatalog/boxing_hints_and_tips.html

Boxing punches described
http://www.how-to-box.com/boxing/boxing_punches

Heavybag workout tips (at bottom of this article is a sample program..)
http://www.protectivestrategies.com/heavybag.html

Heavybag workout
http://www.ironglovesboxing.com/html/heavy_bag_training.html

intensify your heavybag workout
http://www.rossboxing.com/thegym/thegym24.htm
(* for the more advanced user)

Heavybag workouts
http://coco.essortment.com/heavybagworkou_pgp.htm
++++++++++++++++++++++++++++++++++++++++++++++

how to make a fist
http://www.ehow.com/how_3508_make-fist-boxing.html

how to throw a Jab
http://www.ehow.com/how_16459_throw-jab-boxing.html

http://wiki.ehow.com/Throw-a-Left-Jab

how to throw a hook
http://www.ehow.com/how_16461_throw-hook-boxing.html

how to throw an uppercut
http://www.ehow.com/how_16460_throw-uppercut-boxing.html

how to throw combinations
http://www.ehow.com/how_16462_throw-combination-punch.html

Actually, there is a huge list of these on eHow.com, and look down to the Martial ARts section for other tips
http://www.ehow.com/list_1074.html

how to punch the speed bag
http://wiki.ehow.com/Punch-the-Speed-Bag

for books, you might also try this for the heavybag.
http://store.titleboxing.com/titleboxing-books-heavybag-handbook.html

I hope this helps you out. You may have to modify some of the information depending on what level of rehab. your patients are in. But it is awesome that you are using boxing and punching activities as a rehabilitation alternative. Very insightful!

sincerely,

Alan Kahn
author, The Speed Bag Bible
http://www.putfile.com/speedbag