* Benefits of using the speed
* Techniques & Combinations
In the hands of a skill practitioner the speed bag can be an awesome
display of controlled power and speed. You can mix fists and elbows
together in a non-stop attack from all directions. The awesome sound
and fury of the rhythm can be hypnotic, and that is what keeps people
coming back. But before you reach that level it helps to understand
how the speed bag works.
Why should you use a speed bag? If you play
any sport that requires you to put your hands rapidly at a point
in space to hit, catch, or block a moving object, (such as a moving
ball, fist or foot...), you can benefit from regular speed bag training.
These actions often require quick and accurate reactions with split
second timing. The speed bag will fine tune your reaction time,
which translates to all sports. It will also help you learn to keep
your hands up in the "ready" position. Affected sports include the
"big 4" of basketball, football (American), baseball and volleyball,
as well as: Handball, Softball, Lacrosse, and all racket sports
(tennis, racquetball, ping-pong). Simply put, If you "get in the
game"- speed bag training can help you play better.
& Foot coordination Targeting the bag for single or repetitive
contact, and to do this continuously at the right time.
• Rhythm and
Timing Maintain constant and continuous flowing movements
with equal force and speed.
• Hand speed
and power. Required to keep the bag going at a constant
rate of speed. Also requires using equal power (or force), with
no wasted motion.
Benefits Striking actions require the user to hold the
arms and hands up for extended periods of time, building shoulder
& arm strength and endurance. This in turn helps to shape,
tone and define the muscles involved. Punching repetitively
for a length of time, such as 3 minutes can have cardiovascular
benefits, taxing the heart and lungs, and often leave you winded.
With practice, you can extend this to 15 minutes or longer, helping
to increase aerobic capacity.
Expression. Like a "hanging drum" It allows the user a
vast amount of creative capability. With a little practice,
you can develop all kinds of different rhythms, allowing for
a great deal of self-expression.
• Low injury
potential. Speed Bag training has very low potential for
• Home economy.
Speed bag equipment can be inexpensive and adapts easily to the
home environment. It can also be mixed with other home fitness activities.
Speed bag equipment adapts to people of all sizes, shapes, gender
and levels of ability or disability.
In the flurry of fist and bag movements, it
is often difficult to tell the difference between techniques and
combinations. The key to all this is the number of rebounds that
A technique is an
independent striking skill that can be made in one smooth motion.
Since we have two fists and two elbows, a single technique may include
up to all four parts in the motion. There are techniques that use
one fist, both fists, a fist and an elbow, both fists and one elbow,
or both fists and both elbows. Within a technique, the bag will
only rebound once between the connecting parts.
Depending in the technique used, the fists and elbows can contact
the bag in several areas. Below are shown the areas of contact.
Any time two or more rebounds occur before the bag is hit
again, it is a combination. Combinations are
made by hitting the bag repetitively with different techniques.
Many people just punch the speed bag from the front, but
techniques and combinations can occur from all areas around
the bag. The more skill you have, the more areas you can
Below is a sample combination of single punches from the
front and back of the bag:
Front Circle Punch (FCP) - to- Reverse Single Punch (RSP).
|Below is a Left Side Double
Punch – to – Right Side Double Punch combination: