Level : All

Duration : 3-5 minutes

# Bags : One, Two, Three

Training Session Outline

The goal of this workout is to improve your Speed, Accuracy and Timing.


This workout involves single punches – not the rhythmic series of punches normally associated with the speed bag. The aim of this workout is to improve the timing of throwing your punches, by watching, waiting, anticipating and striking when the bag is in a suitable position.


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
  • Single Strike – hit the bag with a single strike
  • Move / Dodge / Weave
  • Wait – watch the bag and wait until it settles down a little.. but is still moving
  • Single Strike – strike the bag again
  • Repeat


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Posted on

November 28, 2020

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