Heavy Bag Training

If used properly, heavy-bag training is a good substitute for a live training partner. It provides an opportunity to practice powerful hand and foot combinations against a solid moving target that reacts to being struck. Individual or combination techniques can be focused toward varying heights. Distancing can be either long-range (kicks) or very close-range (elbow or knee strikes).

Heavy-bag training can enhance footwork. After setting a bag in motion with a powerful kick or punch, the bag should be left to complete its swing to stimulate a live partner’s reaction to a strike. The motion of the bag provides a great opportunity to practice side-stepping and repositioning for follow-up techniques. When changing position, attention should be given to keeping the body centered on the target of techniques can be executed. To utilize valuable practice opportunities, a moving bag should only be stopped by a countering technique (kick or punch).

The variety of techniques available to use on a bag is endless. A student must control the bag and not let the bag dictate movement. He can stand and receive the bag by “slipping”, deliver combinations and/or stop the “aggressive” bag with a power technique.

Endurance is a prime factor is any sport. A tired participant makes mistakes, becomes slow and probably will be physiologically beaten. He may lose his match because he hasn’t trained for endurance. The continuous body motion of action and reaction while heavy-bag training can be used to increase cardiovascular endurance. Work-out time should be divided into rounds with a brief rest/hydration period between rounds.

Heavy-bag training may be awkward at first. Growing accustomed to the required rhythm and movement of this type of training will give the practitioner a feeling of mental and physical satisfaction.