Heavy Bag Drills

The heavy bag is the most important piece of boxing equipment you can buy. It teaches power, timing, distance, and combination work. Get your kid a heavy bag. Hang it in the garage, mount it on a stand, or find a gym that has one.

Getting Started

Proper Bag Gloves

• Bag gloves (12–14 oz) for regular training — protects the hands while allowing good feedback
• 16 oz gloves for longer sessions and sparring preparation
• Always wrap the hands first. Hand wraps protect the wrists and knuckles. Every session.

Stance at the Bag

• Stand at arm’s length — your jab should just reach the bag
• Stay on the balls of your feet, knees slightly bent
• Hands up by the chin, elbows in

15-Minute Heavy Bag Workout

Round 1: Jab Only (3 Minutes)

• Just the jab. Left hand (or right for southpaw). Pop and return.
• Focus on snapping the punch, not pushing the bag
• Move your feet — circle the bag, don’t stand still
• Rest 1 minute

Round 2: Jab-Cross (3 Minutes)

• Add the straight right hand (cross) after the jab
• 1-2, 1-2, 1-2 — rhythm and timing
• Rotate the hips on the cross — power comes from the ground up
• Rest 1 minute

Round 3: Combinations (3 Minutes)

• Jab-Cross-Hook (1-2-3)
• Jab-Jab-Cross (1-1-2)
• Jab-Cross-Hook-Cross (1-2-3-2)
• Mix it up. Move between combos. Keep moving.
• Rest 1 minute

Round 4: Body Shots (3 Minutes)

• Same combinations, but aim at the body area of the bag
• Bend your knees to get low — don’t just drop your hands
• Alternate head and body: 1-2 to the head, hook to the body
• Rest 1 minute

Round 5: Freestyle (2 Minutes)

• Everything you’ve got. Mix head and body, move your feet, throw what feels right
• Last 30 seconds: GO HARD. Empty the tank.

Keys to Good Bag Work

• Snap, don’t push. The bag should pop, not swing wildly.
• Keep your hands up. Return to guard after every punch.
• Move your feet. Circle the bag. Step in, throw, step out.
• Breathe. Exhale sharply with each punch.