Heavy Bag Training
  1. Move around the bag as you punch. Coordinate your punches with your foot movements. Develop a comfortable rhythm. This should simulate a moving target.

  2. Execute a right punch as you step into the bag. Alter your attack angle each time by moving from side to side maintaining sparring distance from the bag. Do this for right and left punches. Excellent training for fast-in entry.

  3. Execute right punch as you step into the bag then two short, alternating quick punches. Do the same with a left starting punch.

  4. Execute fast and hard left punch with a change of attack angle each time. Move from side to side. Do the same with a right punch. Good practice for moving in and out of opponents attack perimeter.

  5. Close-in work provides practice with hard punches against the body and hooks against the head. Maintain a low and wide profile to improve balance as the bag sways towards you. Maintain full contact with the bag on each punch and let it sink in before pulling back. Vary head and body targets. Good practice for hard powerful punches.

  6. Punch all-out as hard and fast as you can for 10 to 20 seconds. Try to maintain your speed and power.

  7. Practice speed punching using fast but not hard punches for 30 seconds to 1 minute.

  8. Varying speed and power punches. Include an occassional hard punch. Practice varying combinations for 2 to 3 minutes.

  9. Maintain fast, hard punches for 1 minute. Pause for 30 seconds and repeat.

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