Double Bag Alternating Punches

Training Session Outline

This is a good workout drill for learning and consolidatiing double bag skills

Overview

This workout involves single alternating punches to 2 different bags – first with one hand, then the other, then both (alternating between the bags) and finally both with crossovers.

Workout

This workout can be done with various punches, but we recommend that you start of with straight fist punches and/or hooks.

• Fight Stance – stand in the fight stance. DONT be flat footed, lean slightly towards the bag, on the balls of you feet
• Left Strike Sequence – with just your Left hand, hit the right, and then the left bag to a count of 10
• Right Strike Sequence – with just your Right hand, hit the right, and then the left bag to a count of 10
• Alternating Strike Sequence – with alternating left and right hands, hit the right, and then the left bag to a count of 10
• Crossover Strike Sequence – with alternating left and right hands, hit the right bag (with left hand), and then the left bag (with right hand) to a count of 10
• Repeat… varying the number of strikes… 5,4,3,2 and back to 10

Variations

• vary the type of punch – straight fist, downward fist, backhand or hook
• for more advanced try with double strikes or even triple for a challenge