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Speed Bag Training Secrets

Hone Your Speed & Precision

If you have ever tried to train with a speed bag, you know that it’s a lot harder than it looks. Without someone giving you pointers, training with a speed bag can cause hours and hours of frustration. I’m going to be honest, I never could get the hang of it until I saw Scott break it down while I was on the set of this video shoot.

Breaking It Down

To keep the video short and to the point, I had to cut out a clip where he was really going to town on the speed bag. Regardless, I can assure you that he has definitely got some serious skills. As Scott explained in the video, there are a few important things to keep in mind when training with a speed bag:

  1. You don’t make full punches with a speed bag. That’s what a heavy bag is for. This is not a strength exercise, it’s meant to develop speed, rhythm, and hand-eye coordination. So don’t kill it, just let your fist roll over the bag.
  2. Deflate the bag a bit when you are just starting out. A fully inflated speed bag comes back at you much faster and will bounce around much more, so don’t make yourself suffer, just let a little air out. Your speed bag skills will improve faster that way.
  3. Be sure you are striking the speed bag on the lettering.

How Does This Help With Self-Defense?

You may be asking yourself, “What does a speed bag have to do with self-defense?” Well, as your self-defense skills get more and more advanced, you will want to train on a moving target so you can further develop your hand-eye coordination.

Being able to reliably hit vulnerable targets on your opponent’s body is absolutely crucial in self-defense, so if you can’t land your attacks you are at a serious disadvantage.

But there’s another reason I’m sharing this video with you… Okay, let’s face it, being able to work a speed bag is just damn impressive, especially when your buddies try it out and end up frustrated, cursing, and looking like fools.

So, if your gym has a speed bag, try it out the next time you are there, or pick one up from your local sporting goods store.

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75 thoughts on “Speed Bag Training Secrets”

  1. thank u just watching i pictup some valuable the purpose of the speed bag. good learning info as always helpful. thanks harry hilton

    Reply

  3. I recently tried hitting a speed bag, and quickly found out how challenging it is. Takes some time and probably alot of practice. But looks like fun once you get it right.

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  5. That was some very good material and really good for a beginner. It was good to watch but some of us are physically unable to perform things like this. Keep up the good work!

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  8. That’s just great. Had one of these as a youngster and never got the hang of it. Now I want another one. Thanks Danny.

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  10. Great! It took me several days to ‘master” this, but if I had had this instruction, I could have mastered it in an hour or so.

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  11. Know fought knowledge is powerful and the lack of it can make u look & feel dumb. That’s the reason I watch Fight Fast Videos, thank u for sending another great lesson. Peace

    Reply

  12. You bet it is harder to do than it looks. I have tried it a few times in my younger days. I never did it long enough to get the hang of it.

    Reply

  13. I’ve tried working on a speed with a speed bag before and all it ever got me was a bloody nose because some idiot would always push me into it and I never was any good with his at the speed bag anyway so I stuck with a big heavy bags video broke it down and I’d like to try again with the speed bag because of it thank you for the great video

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  14. I tried it a few times back in my school days. I wish I would have known this info then. I might have gotten the hang of it.

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  16. You are right when you say it is harder than it looks. I used to train with weights every day,and I would warm up on the punch bag,and then the speed bag,but I was never as skilled as the video. Thanks. Trev.

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  17. I HAVE NEVER done any speed bag training, I used to do SHADOW BOXING until I forgot to duck and got knocked out, LOL.
    He had a beautiful rhythm going there, imagine that as somebody’s face, OUCH.

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  21. Been hitting the bag for years , Good job on demonstration , I hit it til my arms burn , It’s a little noisy in my metal shop but the neighbors are acres away , I put a cinder block on top of platform to take some of the shake out of it , learned how to hit one in hi school I’m 61 today and still strolling on the bag . Some people hit the bag with back side of hands , I hit it straight on with square knuckles most of the time but I do alternate ..
    ,
    The Gyro Everlast is my current bag , it’sa good bag , gets a little egg shaped sometimes but a few good whacks and it shapes up..
    Keep the vids coming

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  24. Thank you for the tips! All the FightFast videos are super helpful and cover a lot of different topics from ending bar brawls, defending yourself on the street to picking locks and much more. The world has definitely become more hostile and thugs are always looking for the low hanging fruit to impress their pals. As a senior citizen now I don’t endorse you go out and attempt to be a badass and try to take on a gang of thugs but having a few techniques in your arsenal will possibly save your life. The good old days of respecting your elders are sadly gone and the days of the expectation of mercy to be shown towards a target are also not something you can count on anymore. The best you can do is prepare yourself NOW so if and when trouble arises that at least you can defend yourself and escape with your life. A COMMON SENSE video could seriously help many avoid a confrontation in the first place. Always being aware of what you are doing, where you are, not being distracted are just some important keys to staying alive in the city or the great outdoors.

    Reply

  25. Thanks for the great video. I would like to see more vids on boxing – like footwork, heavy bag, blocking, head moves, etc.

    Reply