9 Heavy Bag Drills for Boxing
Smashing the heavybag is always great but it can get boring at times. This is true for boxers who train individually, say, on a punch bag at home, as well as for those who train in group sessions. Below is a list of drills to make your bagwork more varied, challenging and interesting:
1. Start Every Combination With:
Jab
Cross
Lead Hook
Rear Hook
Lead Uppercut
Rear Uppercut
Any lead hand punch
Any rear hand punch
High punches
Low punches
Blocks
Head Movement
Footwork
Feints
2. Fixed Punches
Jab only
Cross only
Lead Hook only
Rear Hook only
Lead Uppercut only
Rear Uppercut only
3. Fixed Punches and Head Movement
Straight punches and slips
Hooks and rolls
Uppercuts and leaning back
4. Single Arm
Lead hand only
Rear hand only
5. Fixed Footwork
Moving left only
Moving right only
Lateral movement only
No stepping back
6. Combination Patterns
Layering one new punch at a time.
Stacking one new combination at a time.
Repeating a specific combination on loop.
7. Punch Patterns
Alternate Sides
Left, Right, Left Right…
Right, Left, Right, Left…
Left, Left, Right…
Right, Right, Left…
Alternate Height
High, Low, High, Low…
Low, High, Low, High…
High, High, Low…
Low, Low, High…
Speed and Power
Light, Light, Light, Power…
Slow, Slow, Slow, Fast…
Attack and Defence
Block, Punch, Block…
Head Movement, Punch, Head Movement…
8. Styles
Opposite stance
In-fighter
Out-fighter
Slugger
Counter-Puncher
9. Finish Every Combination With:
Jab
Cross
Lead Hook
Rear Hook
Lead Uppercut
Rear Uppercut
Any lead hand punch
Any rear hand punch
High punches
Low punches
Blocks
Head Movement
Footwork
Feints
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