already know how difficult it can be. As far as boxing training techniques
go, this one might be the hardest to get used to. But by consistently
providing yourself a speed bag workout and learning how to approach your
training in the right way, you'll be able to make substantial progress
very quickly.
The first step in the process is accepting that you have to begin slowly.
You can't walk up to a speed bag, start wailing away at it and expect to
see results. As far as boxing training drills goes, this one has an
extended learning curve and you must start all the way at the beginning.
In a somewhat relaxed boxing stance standing under the speed bag, hit the
bag once with the outside edge of your fist. Now watch how the speed bag
moves after being hit, a key component so successful speed bag training is
learning the rhythm and motion of the bag itself.
After you hit it, the bag should hit off the back wall, bounce forward and
hit off the front wall and bounce back again. That three bounce period is
where you're going to begin your speed bag workout. It amounts to how much
time you have to line up your next strike and get down your own rhythm
that matches the bag's.
Your boxing training techniques for this speed bag workout are therefore
to hit the bag once with one of your hands, to let it bounce three times,
and then to hit it again with your other hand, repeating the process
continually.
Once again, it's important to stress that you have to start slowly- slower
than even feels natural. But humor me in this process, and build up to a
faster pace or else you won't learn. As you gradually progress up in pace
and can maintain a consistent cadence, you're ready to move to the next
step.
As with all boxing training drills you have to pick up the pace and
intensity. The three-bounce cadence is nothing but a learning tool. Now
your objective is to hit the speed bag after just one bounce. That means
you strike the bag with one hand, the bag bounces off the back wall and
you strike the bag with your other hand.
Of course you can hit the bag with the same hand two, three or more times
in a row, but the point is you're hitting the bag after only one bounce.
Once you can maintain a fast pace with the one-bounce rhythm you've been
successful at speed bag training, and you can begin working in more
difficult techniques.
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