You may want to purchase speed bags in a couple of different sizes to see which size works best for your fitness goals. If your goal is to improve your hand-eye coordination and hand speed, opt for a smaller bag that requires more speed and precision with your punches. The bag is usually heavier too, so you can tone your arms more effectively. When you’re new to training with speed bag, it’s best to choose a larger bag because it doesn’t move quite as quickly as smaller bags. Most range from 4” x 7” to 10” x 13” but manufacturers tend to assign generic sizes to them, such as extra-small, small, medium, large, and extra-large. While all speed bags are smaller than traditional punching bags, they are available in different sizes.
Wpeed vbag full#
Gradually ramp up your intensity to full speed and then gradually go down to medium speed within each round.Some research indicates that regular speed workouts can help boost brain function and improve motor patterns. Varying your punching hands will allow for one arm to take a mini-rest while the other one is working. Use a larger, moderately inflated bag that requires harder punches for a strong rebound. Start at one minute and add thirty seconds to each round with one minute of rest in between. Over a span of five sets, gradually increase how long you can go without stopping, with three minutes being the end goal. Going the DistanceĪfter one minute of punching the speed bag, you will start to feel fatigue, especially in your shoulders.
Wpeed vbag series#
Do this for a series of 30-second rounds, getting the bag to rebound in accordance to the direction you are moving. Your focus point will change very slightly around the surface of the bag as you move. Move in a semicircle around the bag in very small steps. Fine tune your aim by manipulating the target spot without disturbing your rebound rhythm. If you hit this spot every time, the bag will rebound in a direct line to where it was hit from. Your target spot is the center point of the bag's belly where the distance to both sides is equal to the distance to the bottom. Hit from a regular fighting stance every time. As your rebound target number increases, do not wind up before you punch. Continue in this way until your end rebound number is eight per punch for a total of 24 sets. Do a total of three sets per arm and then add a rebound to your target amount for six more sets. If the number is five, then hit the bag 10 times with the goal of matching that rebound number on every hit. Hit the bag as hard as you can and count how many times it hits the backboard. Use a large bag that is inflated only to where there are no creases in the leather. The bigger and less inflated a speed bag is, the more force is required to get it to rebound multiple times. This not only helps you connect effectively, it also enforces the important habit of keeping your guard up at all times.
Remember to always keep your hands up by your head. Increase your hit target number to 51 for two rounds, then to 52 and so on for a total of eight 30-second rounds. If the number is 50, then aim to hit the speed bag that many times for another round. While punching at a medium pace, count how many times you connect with the bag during one interval.
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