Bag Training
Page 7 of 9
Drills
Bag drills are limited by the number of bags available and the number of students in the class. With a limited number of bags, training is usually done with one student hitting the bag repeatedly for a set period of time or letting the students form a line and take turns striking the bag with one or more strikes per turn. The following are some other drills to use on a heavy bag:
- Two students face each other on opposing sides of the bag. At the instructors command, they both begin kicking with right leg roundhouse kicks until the instructor's command to stop. The students should kick as quickly as possible while staying synchronized. Repeat with the other leg.
- Same as previous drill except students use footwork to move 90 degrees to their right after each kick. The partners must work to synchronize their kicks as well as their footwork.
- Three or four students surround the bag. At the instructor's command, all begin throwing combination punches. As the bag begins to swing, each student will have to work to hit the moving bag while remembering to evade it when it swings toward them.
- Two to four students surround the bag. At the instructor's command, they begin the following combination: right punch, left punch, right punch, left punch, and right palm strike. The punches should be done as quickly as possible and the palm strike should be done with maximum power. The group continues without stopping until the instructor's command.
- One student faces the bag for striking and the other holds the bag. The student holding the bag controls the pace by moving the bag forward, backward, side to side, or swinging it at the attacking student. The attacking student must adjust to these movements and try to strike the bag continuously. The holder may also move around the bag, forcing the attacker to use footwork to follow him. The attacker should always try to stay directly opposite the holder.