Speed bags are essential for boxing training as well as for fitness. If you've never hit one before, try punching it constantly for 2 minutes... you'll be ready to pass out in a heap! These punch bags are really the height of cardiovascular training for a boxer. They also help to strengthen your shoulders, wrists, forearms and smaller muscle groups that don't regularly get worked out. These muscle groups are vital in preventing injury, especially when you start training on the heavy bag.

Speed bags are the type of boxing bag that everyone loves! It's not the typical punching bag that you see fighters training with, but let me assure you, they all use it extensively. These bags are so small, you can buy a mount and put it in your bedroom. Even in the shower!

These boxer bags help athletes and fitness junkies to develop a variety of skills and muscle groups. Some of these include:

· Strengthening of smaller muscle groups in arms and shoulders and chest if hitting straight
· Reflex
· Endurance
· Cardiovascular system
· Hand-eye coordination

Mastering speed bag training can be done fairly quickly by practicing just 10 - 15 minutes per day. As mentioned above, some are so small they can be mounted in your bedroom or in the shower.

From my own experience, I can tell you that past students of mine become ecstatic when they finally master the art of hitting these unique punch bags. To be honest, it is one of the most gratifying things in the gym when you can impress everyone with your speed at hitting the speed boxing bag. At our gym, there are definitely bragging rights that go along with it.

So what exactly are the secrets to hitting these type of punching bags that the title of this article refers to? Well, I'm going to teach you how to become a master in a very short period of time.

It all starts with technique.

In Part II, I'll go over the exact strategy to hitting a speed bag and getting a professional boxer like rhythm going.

Stay tuned and look out for my next article!

Fitness through boxing and MMA are becoming widely recognized as the best way to get in shape. If you want to see results from your workouts, changes in your physique, seek improvements in sports or strength performance...

In the second paragraph I will speak to the technique and strategy to hitting this particular punching bag - the speed bag - and getting a professional boxer-like rhythm going.

It really does all start with technique. If the technique is incorrect, no amount of punching speed will help you. Boxing is all about technique as many of the world's famous boxers have said. In training, it's even moreso about the technique.

So the first thing is to make sure the speed bag is at proper height. These aren't heavy bags so you must adjust them differently! The bottom of these punch bags should be at your chin.

Keep your feet shoulder width apart. You don't want to be too far from the bag. You shouldn't have your hand extended out. Your elbows should be bent... almost at 90 degrees. Your fist should be just below your jaw level.

Aim to hit the bag near the big bubble... the fattest part of the bag. The way to hit the speed bags isn't a straight punch. It's a circular motion that you want. Any YouTube video will show you this. So circle punch the bag in a downwards motion and have your fist come back in the same fashion. Circular motion is key here. Most students find it difficult to return back to their stance. This is something that needs to be practiced. So when you hit this boxing bag, bring your fist back to a height just below your jaw.

Don't worry, you'll get it! Start slowly, very slowly and keep practicing. Increasing your speed isn't essential here. Practicing your form and getting it right is.

You'll want to hit the punching bag as it's returning toward you, but while it's returning, not upon the punch bags return. Getting the bag in the rhythm is very important. You can do this by hitting the bag the 2nd time around. What I mean by this is let the speed bag come back and retrieve again, then hit it on the return. This is known as hitting the odds... referring to an odd number of rebounds off the board of the speed bag.

Once you get good, you can start using your straight punches. For speed purposes, remember to always punch in circular motion. Don't push! Punch. A great boxing bag fitness workout with the speed punch bags is to be hitting the speed bag and moving your feet as you would if you were skipping a jump rope at the same time. Get creative with this boxing bag.

Fitness through boxing and MMA are becoming widely recognized as the best way to get in shape. If you want to see results from your workouts, changes in your physique, seek improvements in sports or strength performance...