A speed bag is one of the most classic symbols of a boxer in training, and learning to use a speed bag can be a slow and frustrating process. I've known great athletes who have been stumped by the simple but daunting task of training with a speed bag. It doesn't have to be that way though, you just need to learn the basic principles of using one.

Training with a speed bag definitely comes with a learning curve. So one of the most important things right from the beginning is to accept that you aren't going to appear like Sugar Ray Leonard in your first training session. But if you take some time, you'll be making that sweet speed bag music (the intense drumming rhythm of you striking the bag and the bag bouncing off its support) in no time.

The key to being successful in training with a speed bag is to start slowly. Adjust the height of the speed bag if you can, to make sure you can stand underneath it, the bag should be about equal to eye level, or higher. Stand in a loose boxing stance and keep your hands in a fist and up by your face. To protect your hands, I suggest you wear hand wraps while using a speed bag. (Go here to learn how to wrap your hands for boxing).

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Take some time to hit the speed bag, just once, and watch how it bounces. See how fast it moves, see how it moves in different directions depending on the angle and force of your punch and judge when you would be able to strike it again.

Now, after hitting the speed bag once, let it bounce three times. That's once off the back, moving away from you, once at the front, moving towards you and once more at the back. After the third bounce prepare to punch the speed bag again. You should try to hit the bag while it's in the middle of it's swing, hanging straight down. Alternate the hand you punch with, and repeat the process until you are able to build up a consistent rhythm. Don't be discouraged by missing a beat or being unable to get the speed bag swinging rapidly. Just grab the bag to make it still, line it up and start again; stay focused and keep working at it.

After working with this beginner strategy, you should now be ready for more of a challenge with your speed bag training. Instead of waiting for three bounces between your punches, hit the bag after just one bounce. So you punch the bag, it bounces off the back while moving away from you, and then before it hits the front of the board you punch it again. You'll notice right away a difference in how much harder it is to keep up with the speed bag now. But the three bounce system of using a speed bag is only a tool to help you progress in your training and preparation.

Try these Speed Bag Workouts

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I like to alternate my speed bag workouts, which helps pass the time and also helps keep me focused on my ultimate goal. Aimlessly hitting a speed bag can leave you stagnant, unable to tell if you're improving. Here are a few of my favorite speed bag training techniques:

• Count to 100: The count to 100 speed bag training technique involves you striking the bag with both of your hands in alternating fashion, one after another. Go at a steady pace, counting until 100. If you ever miss a beat or have to steady the bag and lose your rhythm, restart the count. Continue until you get to 100 without a mistake. As you improve, challenge yourself by going to 200, or by setting a time limit for completion.
• Ten and Back: The ten and back training technique for speed bags is more difficult. You start off by hitting the bag once with each hand. The next time, you hit the bag twice with each hand, and continue moving upwards until you get to 10 consecutive punches per hand. You then count back down, reducing your consecutive strikes before switching hands back down to 1. As above, if you mess up, you have to start over. Don't finish your workout until you make one complete cycle successfully.

Purchase a Speed Bag

Speed bags come in different sizes. When you're just starting to train with a speed bag, you want to use a larger bag. This will give you time to learn the proper technique and begin improving. As you continue to improve, you'll want to upgrade to a smaller size bag.

The smaller bags will move faster and be harder to control, and provide a great workout for your hand and eye coordination, your punching speed and the stamina in your arm muscles. If you're ready to begin using a speed bag, you can view our great selection of all sizes of speed bags here.

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