Written Exercises


THE ART OF THE BAG..... A speed bag documentary

See the masters of Speed and Timing in this film!
Speed Bag Written Combinations
(* notice copyright information below)
It is possible to write down speed bag techniques and combinations in an abbreviated shorthand that resembles sheet music. Of course not everyone will need or want to do this, but as you progress from simply hitting the front area with your fists to other more complicated movements, you may want to write it down somehow to remember how the fists and bag reacted for later - or intrepret combinations that others have done.
 Technique names can be abbreviated by their letters. Front Straight Punch can be abbreviated as (FSP). The Outward-Triple Elbow Strike can be (O-TES)
 The arm used can be shown above the name abbreviation. Left Arm = L. Right Arm = R.
 A fist or elbow is shown under the abbreviation to indicate the part and order they connect. Elbow = e and Fist = f.
The number of rebounds can be indicated by a typographic symbol between the technique abbreviations.
        Such as: 2 rebounds =  ' '    and three rebounds =  
The above information can be used to write down any combination you can punch. This is handy to write down any new combinations you learn, or stumble upon, and do not want to forget. An example combination is shown below.
The above six technique combination goes like this. The Right Fist does a Front Straight Punch (FSP). The bag then makes three rebounds ( ' ' ' ) and the right fist leads a R-L Front Double Punch (FDP). The bag makes three rebounds and is followed by a Left Leading Outward-Triple Elbow Strike. In the (O-TES), the bag is hit by the Left Elbow, than the Left Fist and then the Right Fist. Both fists than pass through the bag to the reverse area, and after two rebounds (   ' ' ) there is a Reverse Double Punch (RDP), in a Right - Left fist order. The Reverse Double Punch is followed by another Front Double Punch (FDP) after two rebounds, and after three rebounds there is a right leading Front Fist Roll (F-Roll). Five punches ( R-L-R-L-R) are shown in the Fist Roll.
Hopefully, you can easily understand how the abbreviated method is much easier to read than the eight sentences it took to write it out normally with technique names.
Below is guide for how this three line abbreviation method works:

Another short cut to this system is shown below:
The Speed Bag Bible book describes twenty four individual speed bag punching and elbow striking techniques, and includes over 300 written speed bag combinations for practice. Just like sheet music, in a short time you can read and understand and mix of speed bag combinations.  The DVD allows you to see and hear them!
* NOTICE: The speed bag technique names and system for representing speed bag combinations described above is copyrighted material.  Many speed bag punching techniques names, technique abbreviations and other related speed bag terminology were originally created by Alan Kahn, author of the Speed Bag Bible, and are copyrighted in several published and unpublished  materials. Others who wish to publish speed bag training materials in print or video may want to check with the author to verify their own speed bag punching technique terminology and system for representing speed bag combinations. Unpublished but copyrighted materials still belong to the copyright holder and can not be used without permission.   
List of Published and Unpublished Copyrights concerning Speed Bag Training
 The Ultimate Speed Bag Training Series    �1992.
(the original text, Published in 1995 as  "The Speed Bag Bible" Book  )
Speed Bag: Just hit it!    �1995  ( unpublished text  )
Speed Bag Bible Training Series,   � 1996
( FIVE Published VHS & DVD )
Punch & Ride : the ultimate bag & bike workout! � 1998( Unpublished text ) 
Rhythm & Rehab.         � 2000
( Published VHS & DVD )

PA0001019830 / 2000-10-30