Expert: Alan Kahn - 4/9/2007

Question
I have been doing boxing for about 1 1/2 months now.  I don't actually use a speedbag.  What does it do? How do yuo work it?  

Answer
Hi Helgard

It's exciting to just begin your boxing training. The speed bag is one of the "traditional" punching bags used by boxers to work on repetitive punching ability, hand speed and eye-hand coordition.  Here is a list from SpeedBagCentral.com

Speed Bag Benefits
http://www.speedbagcentral.com/ssp/introduction#A

You work it by starting SLOW, and working with the rhythmic sound to punch it evenly and repetitively. The secret is using equal force in both hands, and in all the punches. If ONE punch hits harder than another it makes the bag go faster, and changes the rhythm and speed of the bag.  Normally, you hit the bag and it makes THREE REBOUNDS before you hit it again, but you can vary this with practice. There are actually several bag rhythms

Speed Bag Rhythms
http://www.speedbagcentral.com/ssp/bag_rhythms

Here are a few more links to help you understand and learn the speed bag.

Hitting the speed bag
http://www.speedbagcentral.com/ssp/hitting_the_bag

Beginner speed bag information
http://www.speedbagcentral.com/ssp/skill_levels#B

Click the picture "Speed Bag Combinations" to see some demonstration video's.

http://www.speedbagcentral.com/ssp/multimedia?type=vid_2&c=3&p=1&clientId=55

Good luck with your speed bag training and here are a few online videos of speed bag punching

http://www.youtube.com/profile?user=speedbag1

thanks for you question and good luck with your boxing experiences.

Alan Kahn
author, The Speed Bag Bible