...COMING July 2012
demonstrated the amazing art of "PUNCH DRUMMING(TM) during part
of his own Drum Solo's. THANKS to BALAZS BOXING for donating the
rock solid UBS1S FREESTANDING FLOOR frame. This was memorable
SPEED BAG HISTORY!
Training with the speed bag or any other fitness equipment carries inherent risks. The following workout information is offered for educational purposes only and is in no way endorsed or suggested to be used by anyone. SpeedBagCentral.com suggests everyone train safely on the speed bag and proceed at their own risk. Please follow all safety precautions given on any equipment and do not exceed your limits of ability or design limits of the equipment. Any equipment modifications or set ups shown are not necessarily endorsed or approved by the manufacturers.
Beginners should focus on a couple of things to overcome the biggest problems to learning. Keep it simple.
With advanced skill, you have developed good control over your punching force and swinging motions. You can vary your speed, punching as fast or slow as you want and keep the bag going for several minutes. Perhaps you can do a few other fist techniques or elbow strikes. Whatever your skill, you are ready to advance on to learn new things. Here are a few tips:
• Start learning new techniques. Perhaps all the front fist techniques or some elbow strikes. There are outward, inward and downward elbow strikes. They will combine with the other front techniques after an odd number of rebounds.
• Consider using other areas of the bag, and learning the three reverse techniques. They are the Reverse Single Punch (RSP), the Reverse Double Punch (RDP) and the Reverse Fist Roll (R-Roll).
• Learn to create combinations from different bag areas. Try and “link” the front and reverse bag area techniques together. Begin by passing a single fist “through the bag” to hit from behind. Keep the elbow up. Use a Front Circle Punch which hits the side of the fist, and move the fist straight through. You do not have to purposely duck your fist under to go behind the bag! Slow motion analysis reveals that the bag is touching the board and over your hand when you extend your fist straight out. When the bag descends off the board your fist is already behind it. The secret is the raised elbow position and contacting the belly of the bag. These combinations occur after an even number of rebounds. You can use either four or two rebounds. Two rebounds will create the single fist pass through rhythm. tip: If you have problems going from the front to back, start the combination from behind the bag and do the reverse punch first. The reverse technique is usually more difficult since you can not see that contact area.
* You can see a video demonstration of Front Circle Punch to Reverse Single Punch Linking in video clip #3 of the multimedia section for speed bag combinations.
• Try passing both fists through the bag, from a Front Double Punch (FDP) to Reverse Double Punch (RDP), shown below. Do the front double punch and extend your fists straight out by extending the elbows. Then bring your fists straight back. This is normally a smooth movement and the fists should not hesitate or stop anywhere in the movement. This will create the double fist pass through rhythm. If going front-to-back is difficult, start with the fists behind the bag and do the Reverse Double Punch first. TIP: the spacing between both fists should be the same while extending out in the Front Double Punch (FDP) and coming back in the Reverse Double Punch (RDP).
* You can see a video demonstration of Front Double Punch to Reverse Double Punch Linking in video clip #2 of the multimedia section for speed bag combinations.
• Try combining the reverse techniques with the elbow strikes. You can do this with either a single fist or double fist. The secret is understanding that once the elbow hits the bag, the rest of the elbow technique IS fist contacts. Just let it pass through like before. For example, in the Outward-Triple Elbow Strike, ( picture below ) the elbow hits the bag first in an outward direction, then the lead fist and second fist make contact with one rebound in between. The two fists after the elbow hits could also be a Front Double Punch.
* You can see a video demonstration of the Outward-Triple Elbow Strike in video clip #7 of the multimedia section for speed bag combinations.
• Try combining the reverse techniques with the elbow strikes. You can this with either a single or double fist technique.
• The secret to creating combinations from all around the bag is learning to maximize your linking ability. (Linking = passing your fist(s) "through the bag" to another area) The key techniques for linking are the Double Fist Techniques: Front Double Punch (FDP), Reverse Double Punch (RDP) and Side Double Punch (SDP). You can always link, or pass through to another area, the (1) Lead Fist in the technique, (2) Second Fist in the technique or (3) Both fists from a Double Punch. Depending on how many techniques you are proficient with, these three linking options can open up hundreds of punching combinations.
• Once you can pass your fists through the bag from front to back smoothly, consider learning the side punching techniques. The are the most difficult to mix in with the front techniques and are the main reason for Rule of Rhythm #3.
* See & Hear Demonstrations of Single and Double Fist Linking
Multimedia Video: Speed Bag Combinations
under the DEMO menu.
Whatever YOUR skill level, discuss it with others!