Expert: Alan Kahn - 12/7/2006

Question
does the speed bag only make your punches faster or does it help train other parts of the body as well?If it does make your punckes faster, how does it help you in real life because ive noticed in videos that you dont move your arms very far when hitting the speed bag. so when you step into the boxing ring you will be used to punching short.  

Answer
HI Ryan,

The speed bag has many benefits (follow this link) http://www.speedbagcentral.com/ssp/introduction#A
Physically, it mainly effects your upper body coordination and hand speed, but can have a positive effect on any other "rhythmic" based activity or ones that need good timing. (most sports, dancing, musical instruments for example all need a sense of timing and personal rhythm)
I think the speed bag helps a great deal in those areas.

I don't move my arms that much when hitting the speed bag because large arm movements aren't really needed to go fast. When I hit the bag I am focusing on "economy of movement" and reducing all wasted motions, along with relaxing. hitting "hard" is not the same as hitting "fast" and I want to eliminate any unneeded muscle tension, which will slow you down.

In the boxing ring, you can punch fast, or you can punch hard. There is a difference. The speed bag helps you to learn to punch fast, (quick jabs and combinations). These may not knock the opponent out, but most contests are won on points, or the number of landed punches, not just the ONE really hard knock out punch.

Punching fast is a key to becoming a skilled boxer and the speed bag will help you do that, as well as punch and move your arms rhythmically with smooth timing. That will also help in any other sport you play, particular "ball" sports for hitting and catching.

Thanks for your question and train safely.

sincerely

Alan Kahn
author, The Speed Bag Bible