Expert: Alan Kahn - 7/18/2003

Question
Alan, I've just started a fitness routine using boxing training and I'm perplexed by the speed bag. Could you outline a beginers routine and some more advanced techniques boxers use. Thanks for your time.
Mike


Answer
Hi Michael

The speed bag can be perplexing, however it is really pretty simple to understand. It is NOT that difficult to learn, it just takes a little practice.

Basically, it helps you develop rhythm and timing of repetitive movements. Ideally, you want these repetitive movements to be small, quick and powerful. that will come with practice. Start out by hitting slow and easy. One of the secrets of the speed bag is undestanding the rebounds, which is "the bag hitting the board."

When boxers train on the speed bag they normally hit it from the front only. You will hear a very definitive sound, which can be counted "1-2-3", "1-2-3". they hit the bag, and it makes 3 rebounds before it they hit it again.  The "1" is the loudest, since it is directly off the fist. the bag hits "1" away from your face. "2" is a swinging rebound, which is over your head or close to your face, and "3" is away from you ( same place the first rebound hit..) 3 is a very soft rebound. AFter #3, the bag is in the perfect place to hit it again. Hit it just after it hits the board, when it is angled slightly away from you. This is called the "triplet rhythm" and every boxer knows that sound. HOwever, the secret is knowing that "3" is an odd number and you can use "5" rebounds instead of "3" if three is too fast ( It usually is for beginners ). Hit the bag, count 5 rebounds, and hit it again works the same as "3" does. Keep the hands up. you don't want to swing from the waist.

I have several online posts concerning speed bag training.  Here is a recent article I wrote for begginers at ROSSBOXING.com

http://www.rossboxing.com/thegym/thegym20.htm

Here is a Speed bag post concerning training.
http://pub47.ezboard.com/frossboxingforumfrm9.showMessage?topicID=278.topic

another post about speed bag.
http://pub47.ezboard.com/frossboxingforumfrm9.showMessage?topicID=268.topic

Another thing I might suggest is getting either the book or video of "The Speed Bag Bible" training program. In them I cover all aspects of the speed bag, such as hitting with elbows, hitting from all sides ( 4 areas around bag.) and advanced speed bag workouts.   Here are a few links to find it online:

Ringside boxing
http://www.ringsideboxing.com/store/prodinfo.asp?number=SPBB%20S&variation=&aite...

Title boxing
http://store.titleboxing.com/speedbagbible.html

You do NOT have to have this to learn the speed bag but it certainly will help, and the video will let you see and hear me cut loose on it, and then teach you how to do it.

Keep in touch and let me know how you are doing.  It may be easier to email me directly: speedbag@hot.rr.com

Good luck Michael and thanks for supporting allexperts.com

Alan Kahn
author, The Speed Bag Bible