Heavy Bag - Speed

In the 12 week Boxing Workout, when I refer to Heavy Bag Speed, this is what it means:

1. Square off in front of the bag.  Don't worry about your stance.  Feet about shoulder width apart.
2. Think speed.  Picture your punches hitting the bag squarely and super fast, one after another.
3. Punch the heavy bag reapeatedly to the head.  Left, right, left, right, left, right - as fast as you possibly can for the time indicated in the workout.  Rest as indicated, then repeat.
4. To start with, all of your punches should be to the head.  It develops your speed and the muscles in your shoulders.
5. You are not trying to knock the bag off its hook, the ceiling or whereever, you are trying to hit it as many times as possible in the time indicated.  At the same time, you are not merely slapping the bag, you are still delivering quick little punches.

Sorry, no video yet, however, this heavy bag article, written by an experienced boxer Ross Enamait,  has a video half way down the page which portrays exactly what I am describing here.  The video portrays two types of heavy bag exercises.  The first half is this speed drill, the second part of it depicts the Heavy Bag - Power exercise (although it is a little different).  When you watch, pay attention to how he is standing in front of the bag and notice that he is still punching hard, but also extremely fast.

It helps to try and count how many times you hit the bag in the time allowed.  The next time you do it, you can try and beat your score.  Always good to add a little competition into your workouts as a motivator.

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