Expert: Alan Kahn - 1/7/2006

Question
Hi,
My name is Doug.I'm 13 and i got into boxing a few months ago, but i take it very seriously. I have a few questions concerning speed bag training. First, what exactly can speed bag training do for you (what muscle are most active and does it help coordination)? Second, when installing the platform and bag, how high should it be? Thank you for your time.

Answer
Hello Doug,

I am glad to hear you are taking your new physical activity seriously. The speed bag can do a lot of things for you that will help in boxing, AND any other sport you play.

here is a link to the "Benefits of Speed Bag Training" that I have posted on SpeedBagCentral.com http://www.speedbagcentral.com/ssp/introduction#A


• Eye-Hand & Foot coordination: Targeting the bag for single or repetitive contact, and to do this continuously at the right time.
• Rhythm and Timing: Maintain constant and continuous flowing movements with equal force and speed.
• Hand speed and power: Required to keep the bag going at a constant rate of speed. Also requires using equal power (or force), with no wasted motion.
• Fitness Benefits: Striking actions require the user to hold the arms and hands up for extended periods of time, building shoulder & arm strength and endurance. This in turn helps to shape, tone and define the muscles involved. Punching repetitively for a length of time, such as 3 minutes can have cardiovascular benefits, taxing the heart and lungs, and often leave you winded. With practice, you can extend this to 15 minutes or longer, helping to increase aerobic capacity.
• Rhythmic Expression: Like a "hanging drum" It allows the user a vast amount of creative capability. With a little practice, you can develop all kinds of different rhythms, allowing for a great deal of self-expression.
• Low injury potential: Speed Bag training has very low potential for serious injury.
• Home economy: Speed bag equipment can be inexpensive and adapts easily to the home environment. It can also be mixed with other home fitness activities.
• Adaptable: Speed bag equipment adapts to people of all sizes, shapes, gender and levels of ability or disability. Anyone can use it.

The most active muscles are the Arm muscles (Triceps push the hands out and Biceps bring them back)and shoulder muscles.  Because of the highly repetitive actions, the speed bag can really tone and "cut", or bring out the definintion in these muscle groups.

For hitting the speed bag, one of the most important things is getting the the "Belly of the Bag" or fatest part, - at the level of your mouth.  The exact height of installation isn't as important IF you can adjust the board up and down slightly to get the belly of the bag at your mouth level. The board adustment is needed because speed bags differ in size, and some bags are very long, while others are short and fat. the belly of each (in relation to your mouth) will change.

here is some information about best set up for a beginner.
http://www.speedbagcentral.com/ssp/skill_levels#B

notice the bag belly in relation to the mouth and fists.

as a beginner, you might also find the "4-step Progression" very helpful. It is further down that page link.  

finally, you might want to review teaching video clips #10 and #11 found here: http://www.speedbagcentral.com/ssp/multimedia?c=3&p=1&clientId=55  under "speed bag combinations". I believe they will help you get the feel of the swing, beat and count of the speed bag.

Good luck with your training and I hope you find your speed efforts rewarding.

you might also check out the video clips here: http://www.speedbagcentral.com/ssp/demos

take care and train safely.

sincerely,

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