Expert: Alan Kahn - 8/5/2003

Question
Hey Alan,
I just started going to a new gym that has a full boxing training area including a speed bag and a double end bag. I've never trained using either of these before but would like to in order to increase coordination/endurance/etc. Could you give me some basic info to get me started with each of these tools? Also, are you aware of any other online sources i might be able to find boxing training info at? Thanks in advance for you time...

RC

Answer
Hi RC

Welcome, and glad to hear you are considering the boxing equipment as a source of training! These are excellent pieces of equipment and can also adapt easily to the home environment. Most places have a heavy bag also, but don't worry about that. Just use what they have to get your training started.

First, before anything else, be sure and get hand protection of some type. There are many types of gloves for punching, or use "boxing" hand wraps,

( see both at:   

Gloves:  http://www.ringside.com/store/prodinfo_gloves.asp?number=ISTKE&variation=&aitem=...

hand wraps;  http://www.ringside.com/store/products_handwraps.asp?dept=15

Speed bag is used for rhythm and timing and coordination.  It has more to do with control than speed. See an article I wrote for beginners on the speed bag at:
http://www.rossboxing.com/thegym/thegym20.htm

Hit the bag "facing the bag" with your feet even with each other, about shoulder width apart.  When you get a little more experience, you can hit from a "fighting" or boxing stance.

Most boxers start by hitting from the front of the speed bag with a "circle" punch, ( the fist makes a small circle ) or a "straight punch", which is like a normal punch.  IN the circle punch, the bag will hit the large knuckle of the little finger, and in the straight punch, the contact is the front of the fist.  Start slow. hit softly and listen to the beat it makes.  You can actually count the rebounds when you do this slow.  Basically, punch and after the bag makes an "odd" number of rebounds 3 or 5, it is ready to be hit again.  Keep the elbows out from the body, almost but not quite parallel for the circle punch.  
The bag will quickly go faster than you can really see, and you will notice afterimages that look like several bags.  You must learn to hit the speed bag by "sound and rhythm", not by sight, for you cannot react fast enough with your eyes. when done proficiently ( even by a beginner ) the bag will be a continuous blur. That is why your timing is improved, for you have to "time" your movements to catch the bag in the correct place.

I wrote a complete guide to speed bag training called "The Speed Bag Bible"  that is in book and video formats. It covers everything you would ever use on a speed bag. You do NOT need this to learn how, but it will help you learn the bag give you a training path to get better. If you are interested, you can review it at amazon.com:

http://www.amazon.com/exec/obidos/ASIN/0964182769/103-1033570-7692604    ( look for reviews )

and also at:

http://www.physicalsuccess.com/cgi-bin/DCShop/dcshop.cgi?database=products&actio...

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The Double End bag has a slightly different focus than the speed bag, and works more on distance training, timing and footwork.  Since it is suspended between the bungee cords, the speed and DISTANCE it will travel can vary. ( the speed bag distance does NOT change, since the swing arc of the bag is always the same..)

Check out this little double end bag site:  

http://www.physicalsuccess.com/products/deinfo.htm

As the double end bag is hit harder, the bag will move further, and the tension as the cords stretch will make it faster. That means the bags distance to YOU can change as you hit it, and you have a better change of being "caught" by the bag. Caught = hit.  Be careful on the double end bag.  Start by tapping it lightly and when you see it further away from you, swing ( easy at first. ) the double end bag is hit by sight and timing, where the speed bag is better hit by "sound" and timing. Many people will hit the double end bag and let the bag rebound close to the face, which is great practice for "slipping" punches, or learning not to flinch as it come close to the face. Tap the bag with a jab and let it rebound a couple of times, then jab again when it is furthest away and begins to come at you again.  The weight of your hand will move it easily, so don't hit hard. Learn to control it, then hit harder.  After the jab, try a few straight punches and watch it move. Let it sway back and forth a few times and do it again.  mix the jab and straight punch. Move around and try to develop a nice rhythm and bounce to your motions.  Dance with it. Have fun and don't worry about hitting hard or "doing it right..."  As long as you can keep it going, you're doing good.

If you really want to punch HARD and Powerfully, use a heavybag.  the speed bag and Double end are more for finesse punching and quick movements, not necessarily HARD punches. Hitting lightly and fast also reduces the chance of injury, which as a beginner you don't want. You could really damage your hand or wrist by punching too hard with the wrong fist position, or with a bent wrist.  

Here is a great video for "bag punching", including a section for the double end bag:

SEE: Punching Bags  "A Way Of Fitness"
http://www.physicalsuccess.com/products/videos.htm

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There are many great websites for boxing information.  One of the best sites for information and swapping ideas is at Rossboxing:

http://pub47.ezboard.com/brossboxingforum

Ross is an expert at "contact" training and fitness, and will answer you if you email him. The others that "hang out" there are really a nice group of people and usually offer pretty sound advice.  I post there a lot myself.
here are some past posts of mine about speed bag. My online name is "speedbag":


http://pub47.ezboard.com/frossboxingforumfrm9.showMessage?topicID=281.topic

http://pub47.ezboard.com/frossboxingforumfrm9.showMessage?topicID=278.topic

http://pub47.ezboard.com/frossboxingforumfrm9.showMessage?topicID=99.topic

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Some other sites are:

http://www.boxinggyms.com/

http://www.boxinghelp.com/store.html

and MAJOR  links at:

http://www.maxboxing.com/Interactive/max_links.asp

another interesting speed bag article I wrote ( a few years ago...)

http://enabledonline.com/BackIssues/February2001/health2.html
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I hope this helps you RC.  Be sure to stretch and warm up before and after any punching / boxing routines. Train safely. Thanks for your questions, and if I can help you further don't hesitate to ask.

Alan Kahn