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A tip from Mike Takano

One of the most important boxing tips beginners should learn regarding the heavy bag is to snap their punches. Beginners usually “push” the bag with their fist as they punch, as opposed to just hitting the surface of the bag. How can you tell if you are pushing your punches? You can tell if after you strike the heavy bag it swings a lot, chances are good you are pushing and not snapping your punches. What most often causes it to swing, is continuing to carry your fist and weight forward, or “pushing the bag” after the impact.

Avoid the push by keeping your punches crisp! After extending four first throwing a punch, retract it as fast as you threw it. Throw sharp punches quickly and return to the ‘on guard’ position. (Hands-up)

Warm up by shadow boxing for a few rounds. Watch yourself in front of a mirror, and make sure your punches are thrown quickly and straight to your target.

Muhammad Ali, would ’snap’ his punches, as if he was trying to throw his gloves off.

Remember: Speed is more important than power.

Here is a drill to practice getting that snap just right:

HEAVY BAG SPRINTS
Heavy bag sprints, an advanced punching workout on the heavy bag, are a succession of very fast punches over specified periods. The purpose is to increase your punch speed, work your arm and back muscles for power and endurance, and challenge your cardio-respiratory system. This workout imitates the demands placed on the body in a fight situation, when near the end of a round you feel too tired to lift your arms.

Equipment Required:
-Boxing Gloves or Bag Gloves
-Heavy Punching Bag (at least 70lbs)
-Timer (optional)

1. Start by addressing the bag straight on, with the hips square to the bag and the arms having equal reach distance and contact on the bag.
   1. Note: Do not stand in the classic boxing stance. The feet stay stationary and the body core is held tight. The body weight is slightly forward, standing on the balls of the feet and the knees are relaxed.
   2. Contact with the bag is in a one-two rhythm maintaining your reach distance.
   3. Sprint times are short, so put effort into each of your punches.
   4. Snap your punches. The bag should barely move.
   5. Speed is more important than power in this drill.
   6. Remember to keep breathing throughout the sprints and move around during the rest period in between the sprints.
   7. Make sure you warm-up before heavy bag sprints.
2. Start with 15 second sprints,
3. Resting 15 seconds,
4. Repeat 3 to 5 times. Work up to 25 second sprints.
   1. It is best to have a timer.
   2. This is a great drill to finish your heavy bag workout.