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5 Boxing Drills To Do With A Punching Bag
December 15, 2023

5 Boxing Drills To Do With A Punching Bag

Are you looking for ways to improve your boxing skills? Working with a punching bag is a great way to do just that. Here are five boxing drills to help you progress.

  1. Perfect your technique.
  2. Build your endurance.
  3. Increase your speed.
  4. Improve your coordination.
  5. Train your strength.

With these drills, you’ll be a pro in no time!

Perfecting Technique

Perfecting your technique is key to becoming a successful boxer.

To hone the skills needed to become a great boxer, you need to practice drills regularly with a punching bag.

Start by throwing jabs, crosses, hooks, and uppercuts. Each punch should be aimed at a specific target to help improve accuracy.

Focus on using proper form and speed, while maintaining balance. Make sure you’re using a punching bag that’s appropriate for your size and strength.

Additionally, use a timer to practice throwing combinations of punches within a certain time frame.

Working on these drills will help you develop the strength and technique you need to be a great boxer.

Building Endurance

Developing endurance is essential for any boxer to be successful in the ring. A great way to build this is to use a punching bag, which provides a challenging workout to increase stamina and strength.

Here are a few drills for improving endurance:

  • High-Intensity Interval Training (HIIT):

  • 1-minute rounds of heavy punches, followed by 30 seconds of rest

  • Alternate between punches and upper-body exercises such as burpees and jumping jacks

  • Shadowboxing:

  • Moving around the bag while throwing punches

  • Add in lunges, squats, and other exercises for a full-body workout

  • Heavy Bag Work:

  • Throw punches at the bag with full force

  • Rest for a few seconds between rounds

Increasing Speed

By incorporating these drills into your routine, you can also work on increasing your speed as a boxer. Start by working on your footwork. Focus on making quick, sharp steps and maintaining your balance as you move around the bag. Next, practice your punches. Alternate between jabs and power punches, throwing each as quickly as possible. Try this three-punch combo: jab, cross, hook. | Jab | Cross | Hook |
Speed | Quickly move feet | Quick jab | Quick cross, then hook |
Balance | Keep balanced | Keep balanced | Keep balanced |
Also, incorporate combination drills with shorter bursts of punches. Focus on quick, powerful punches and move around the bag between each combination. To increase the speed of your punches, try using a timer to measure how quickly you can complete each drill. As you improve, challenge yourself to beat your own time.

Coordination Training

To help hone your coordination, practice throwing punches with alternating hands and changing directions quickly. Here are some drills you can do with a punching bag to improve your coordination:

  • Footwork:

  • Quick shuffles

  • Forward and backward slides

  • Side steps

  • Punching:

  • Jab-cross-hook combinations

  • Combinations of four or more punches

  • Uppercuts and body shots

  • Movement:

  • Twisting and turning

  • Moving your entire body

  • Reacting to an imaginary opponent

Strength Training

Along with improving coordination, you can also use a punching bag to develop strength. To do so, you’ll need to focus on your technique, speed, and power.

Start with slow, controlled punches to get the feel for the bag. Once you have the rhythm, begin to throw harder punches and increase the speed. You can also add some exercises like squats, lunges, and push-ups for extra strength.

As you progress, use heavier gloves or weighted wraps to increase the intensity. Incorporate boxing drills like the double-jab, cross, and upper-cut into your routine.

Frequently Asked Questions

What Kind of Punching Bag Should I Use?

You’ll want to choose a heavy-duty bag that’s designed for boxing. Look for one with reinforced seams and a durable material, like leather. Make sure it’s filled properly to give you the best workout.

How Often Should I Practice Boxing Drills?

How often you practice depends on your goals. Generally, aim for three to five sessions a week. Mix up drills and rest days for best results.

Is There a Risk of Injury?

Yes, there is a risk of injury. Make sure you have proper form and practice safe techniques to minimize the chances of an injury. Wear protective gear and stop if you feel any pain.

What Other Equipment Do I Need?

To do boxing drills safely, you need a pair of gloves, hand wraps, and a jumping rope. Additionally, protective headgear is recommended.

How Long Does It Take to See Results?

It depends on your goals and effort. With regular practice and dedication, you could start to see results in a few weeks.


Using a punching bag for boxing drills is a great way to improve your technique. It helps you build your endurance, increase your speed, practice coordination, and develop strength. With regular practice, you’ll soon be ready to take on your next boxing challenge! So, grab your gloves and get to it. Your best performance is just around the corner!


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