I have some pet peeves when I see fighters on the heavy bag. If you are making these mistakes, correct them now. If you are a coach and your fighters are making these mistakes, you need to sort it out. This video lesson covers how to stay switched on at all times and be super accurate in your striking.

It is for boxers, martial artists and coaches who use the heavy bag and want every round to make them better rather than just tired.

Why The Bag Builds Bad Habits

The heavy bag is one of the best training tools there is, and one of the easiest to misuse. It does not hit back. It does not move unless you make it. So it is very easy to switch off, throw lazy punches at the same spot and call it training.

The problem is that whatever you do on the bag becomes what you do in a fight. If you switch off on the bag, you will switch off when it matters.

Staying Switched On

Accuracy starts with attention. Every punch should be aimed at something specific, not just at the bag in general. Treat the bag as an opponent:

  • Pick a target for every shot, head height or body height
  • Keep your hands up between combinations
  • Keep moving, so you have to find your range each time
  • Finish every combination with defence, not by standing and admiring it

Common Signs You Have Switched Off

Watch yourself, or have someone film you. Look for:

  1. Punches landing in the same place no matter what you intended
  2. Hands dropping after each combination
  3. Standing square and flat-footed in front of the bag
  4. Leaning on the bag or pushing it instead of hitting it

If you see these, slow down and fix them. A few rounds of accurate, focused work are worth far more than ten rounds of autopilot.

For Coaches

Your fighters will copy what you allow. If you let sloppy bag work go, you are training sloppy habits. Watch every round and correct as you go.

Take It Further

If you want your fundamentals right from the start, the Learn To Box Online Course covers technique step by step. For coaches who want to work on their teaching, my Private Mentoring is there to help.