Working the heavy bag can be an excellent way to train power and technique, and if used correctly, endurance. A number of skills tend to be neglected on the heavy bag due to poor form or fatigue. Here are 5 tips will help improve power, endurance and technique!
1. Try not to lose your balance by neglecting footwork.
Don’t throw yourself at the bag, throw punches! Your feet are just as important as your hands. Focusing on footwork will improve your striking power and movement. Without the right footwork the correct technique cannot be applied and your punches will be ineffective.
2. Don’t get lazy eyes
A lot of fighters don’t notice their vision drifting when striking the bag fatigued; either looking to the side of the bag, or even watching the ground! Don’t train yourself to punch blind! If you find yourself losing concentration, mix it up and try a new drill.
3. Don’t stay still
The moment you stop punching, your opponent starts punching! Make sure you move around the bag, moving side to side while generating different angles in the workout. Professional fighters will constantly strike the bag while limiting rest periods to about 2 seconds, only resting as they move around the bag!
Interestingly, boxing coaches will often tell you the intensity of training on the heavy bag is directly related to how you breathe! Many professional fighters throw hundreds of powerful punches because they breathe well and execute excellent technique. To being with focus on technique and breathing, and power and endurance will naturally follow.
5. Don’t push, punch!
Many fighters fail to strike the bag properly by inadvertently ‘pushing’ the bag with their shoulders. The heavy bag shouldn’t be swinging violently from side to side as your arms get relentlessly tired! Make sure you snap the punch and instantly bring your fist back from the point of contact. Getting to the point, (no pun intended), from the moment of impact, it’s important to limit the amount of time the fist will make contact with the bag.