subject: Benefits Of Speed Bag Training [print this page] Why should you use a speed bag? If you play any sport that requires you to put your hands rapidly at a point in space to hit, catch, or block a moving object, (such as a moving ball, fist or foot...), you can benefit from regular speed bag training. These actions often require quick and accurate reactions with split second timing. The speed bag will fine tune your reaction time, which translates to all sports. It will also help you learn to keep your hands up in the "ready" position. Affected sports include the "big 4" of basketball, football (American), baseball and volleyball, as well as: Handball, Softball, Lacrosse, and all racket sports (tennis, racquetball, ping-pong). Simply put, If you "get in the game"- speed bag training can help you play better.
Eye-Hand & Foot coordination. Targeting the bag for single or repetitive contact, with one or both hands, and to do this continuously at the right time. You can do this standing fairly still facing the bag or moving aound with basic footwork.
Rhythm and Timing. Maintain constant and continuously flowing hand and arm movements with equal force and speed. Footwork around the bag can also be added.
Hand Speed and Punching Power. Required to keep the
bag going at a constant rate of speed. Also requires using equal punching force. As your hand speed increases, so does the power of your punching. Increasing repetitive hand speed also helps eliminate wasted motions.
Fitness Benefits. Striking actions require the user to hold the arms and hands up for extended periods of time, building shoulder bags & arm strength and endurance. This in turn helps to shape, tone and define the muscles involved. Punching repetitively for a length of time, such as 3 minutes can have cardiovascular benefits, taxing the heart and lungs, and often leave you winded. With practice, you can extend this to 15 minutes or longer, helping to increase aerobic capacity.
Rhythmic Expression. Like a "hanging drum" It allows the user a vast amount of creative capability. With a little practice, you can develop all kinds of different rhythms, allowing for a great deal of self-expression.
Low injury potential. Speed Bag training has very low potential for serious injury.
Home economy. Speed bag equipment can be inexpensive and adapts easily to the home environment. It can also be mixed with other home fitness activities.
Adaptable. speed bag equipment adapts to people of all sizes, shapes, gender and levels of ability or disability. Anyone can use it.
