Ever wondered how legendary boxers like Floyd Mayweather and Manny Pacquiao can hit a speed bag at what seems like a thousand beats per minute, but when you hit the speed bag your “Manny” efforts are more flawed than Floyd ?

Follow these simple instructions and Youtube videos from Aussie Mike, ably assisted by Mahdia Sbih, and you will be hitting the ball like a pro in no time… well okay, maybe not as fast as Floyd and Manny ,but enough to show off next time you are at the gym.

The Speed bag

The speed bag is an excellent way to improve hand-eye coordination and strength in the shoulders and arms. Boxers require shoulder strength to help hold their gloves up, throw punches and pull the hand back quickly for defense.

The speed bag can also have many other sporting applications and is used extensively in training by sprinters requiring faster arm action and by racquet sports players to improve reflexes, timing and hand-eye coordination.

In recent years the Speed bag has also proven to be a valuable tool for people with Parkinson’s disease.  Research studies have shown that boxing training, (including the speed bag) helps improve balance, gait, activities of daily living and quality of life.

There are many different ways of using the speed bag

For beginners it is important not to be mesmerized by the ball's erratic movements. Keep your eyes focused on the ball, hands held at shoulder height and start slowly. Try to hit through the ball. You will eventually get a rhythm. As you become more proficient you will be able to increase speed.

As the following video demonstrates start with open hands. Once you get a basic rhythm close your fists and hit with the side of your hand

Building up a rhythm  requires the use of nearly all of your senses, feeling , hearing and seeing   the rhythm of the speed bag as it hits the back board.


Patience is the key. Don’t be dismayed if your fell hopelessly uncoordinated. As the old saying goes Rome wasn’t built in a day and neither were the Ali’s, Mayweathers or Pacquiao’s.

But lets be honest one of the main reasons we like to become proficient at the speed bag is because :

In the words of Manny Pacquiao’s trainer Freddie Roach “you can walk into any gym in the world and people will think you actually know how to fight !!” (NB: In the words of that famous George Gershwin song “It ain’t necessarily so folks!!”)

 Enjoy the Speed bag, it is a great training tool for your fitness program.

Next Blog we will look at some more advanced techniques !!

Cheers,Keep Punching and don’t forget to hit the like button below!!

Aussie Mike