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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