March 28, 2020

Xtreme RPM

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Heavy Bag Drills For Improving Your Skills In Boxing

If you are just starting out with the heavy bag drills, focus on the basic punches . You must first practice and master the basic boxing punches – jab, straight, hook and uppercuts on the bag. Focus on one type of punch for each round.
Before you begin with your heavy bag drills, set your interval timer to 2 minutes per round with 1 minute break. Always wrap your hands first before you hit the bag and use proper training gloves to avoid injuries.

Here Are The Basic Heavy Bag Drills:

First Round – The Jab

  • Always start with your proper boxing stance.
  • Throw single jabs to the head or body of the bag.
  • Focus on the technique of throwing the jab properly.
  • Move around the bag, then jab. Use your footwork.
  • After getting comfortable with throwing the jab at close range, take a step back
  • And from a distance, step forward with your lead foot first then throw the jab or throw the jab the same time your stepping-in.

Double Your Jab

  • Also practice to double up on your jab. There are two ways to throw a double jab.
  • Throw a jab, pull your punch back to your face or original guard.
  • As soon as your fist is in your face, throw the the second jab. Slightly twist your hips on the second jab for more power.
  • Or you can throw the second jab as soon as your fist is half way back to your face or guard with a snap. Move your hips along with the punch for added power.
  • Have fun while punching the bag.
Boxing basic heavy bag drills

Second Round – The Straight

  • Throw a single straight to the head or body of the bag.
  • Focus on the technique of throwing the straight properly. Twisting your hips with every punch.
  • Move around the bag, then throw a straight. Use your footwork.
  • After getting comfortable with throwing the straight at close range, take a step back.
  • Now, from a distance, lunge in with your lead foot first, then throw the straight or throw the straight the same time your lunging in.

Double Your Straight

  • Also practice to double up on your straight. There are two ways to throw a double straight. Bear in mind that it’s usually hard to execute a double straight in a sparring or fight, but it’s still good to practice it.
  • Throw a straight, after your punch hits the bag, pull your fist back to your face or original guard.
  • As soon as your fist is in the starting point, throw the second straight. Slightly twist your hips on the second straight for more power.
  • Throw the second straight as soon as your fist is half way back to your face or guard with a snap. Again always remember to use your hips for more power.

Third Round – The Hook

  • Always start with your proper boxing stance.
  • Throw a single hook to the head or body of the bag.
  • Focus on the technique of throwing the hook properly. Slightly twist your hips and left together with the punch.
  • Move around the bag, then throw a hook.
  • After getting comfortable with throwing the hook at a close distance, take a step back.
  • Now, from a distance, move in with your lead foot first then throw the hook or throw the hook the same time your moving-in.

Double Your Hook

  • Also practice to double up on the hook.
  • Throw a hook, when you hit the bag pull your punch back to your face or original guard.
  • As soon as your fist is at starting point, throw the second hook. Twist your hips and knee on the second hook for more power.

Fourth Round – Uppercuts

  • Move closer to the bag.
  • Throw left or right uppercut to the side of the body of the bag.
  • You can also throw your uppercut at the middle of the bag and this time your target is the head.
  • Practice your footwork.
  • You can also try throwing left-right uppercuts.

Stop punching the bag if throwing uppercuts hurt you hands. Practice your uppercuts on an uppercut bag instead.
Every punch you throw while training with the heavy bag drills should count. Technique and form is the main goal here.
Always return your fist to your face after punching, hands up all the time. Practice breathing properly by exhaling on every punch. Learn to love your heavy bag drills, it will give you a lot of benefits in return.