|
Heavy bag training can be used to develop boxing technique, footwork, speed, power and cardiovascular conditioning. Maintain proper punching technique and body position throughout each drill, and adjust the intensity and duration to
your fitness and experience level.
Use appropriate boxing gloves and hand protection, and begin with controlled punches while learning proper technique. Stop training if hand, wrist, elbow or shoulder pain occurs.
- Move around the bag as you punch. Coordinate your punches with your foot movements. Develop a comfortable rhythm. This should simulate a moving target.
- 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.
- Execute right punch as you step into the bag then two short, alternating quick punches. Do the same with a left starting punch.
- 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.
- Practice close-range punches, including body punches and hooks. Maintain a stable stance and good balance as the bag moves. Strike the bag with controlled technique and return the hands to the defensive position after each punch. Vary the target and punch combinations.
- Practice short intervals of faster, more powerful punches while maintaining proper technique, balance and control. Reduce the intensity when technique begins to deteriorate.
- Practice speed punching using fast but not hard punches for 30 seconds to 1 minute.
- Varying speed and power punches. Include an occasional hard punch. Practice varying combinations for 2 to 3 minutes.
- Practice intervals of faster punching followed by recovery periods. Adjust the work and recovery periods according to fitness level and training goals.
|
