Page 83 - Fighting Fit: Boxing, Workouts, Techniques, and Sparring

Bag drills

Punches, Defense, Footwork, Rhythm! Control!
Although the action revolves around punching, always
include defensive moves and footwork with your heavy
bag drills.Add blocks, parries, slips and ducks before
and after punches.

Don’t just stand there!
When you aren’t throwing, perform both long and
short rhythms. Control the bag by stepping and piv-
oting around it as it swings about.

 Remember to wrap and glove your hands before
hitting the bag.

 Snap punches! Hit the bag sharply and dead center
as it swings into your punch.

 Use straight punches when it swings toward you and
hooks when the bag moves laterally.

 Work with the movement of the bag. Think of it as
an opponent.

Range
Measure your distance from the bag.What style are you
working with?

An outside (or range) fighter’s extended fist should be
about 8–10 inches from the bag.

A counterpuncher’s about 4–6 inches.

An infighter will spend most of his time about an
elbow’s length away.

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