Speed Bag Benefits

• Rhythm & Timing
• Upper Body Fitness
• Hand Speed & Power
• Eye-Hand Coordination
• Targeting & Self Defense
• Creative Rhythmic Expression

Speed Bag Equipment

• Board
• Swivel
• Speed Bag
• Hand Protection

Skill Levels

• Beginners need to focus on stance, position and swing movements.
    Do not try to hit the bag hard.  Work Control rather than Speed.
• Advanced users can start working on techniques and Combinations
    from all round the bag. Hit only as hard as can maintain control. 
        

Techniques and Combinations

• Techniques are created by Joining Fists & Elbows with only one rebound
      in between the parts. Can also be a Single Fist or Elbow contact.
• There are 24 Techniques from all around the bag.
•   Combinations occur when the bag rebounds two or more times before

               it is hit again by a fist or elbow.

• There are hundreds of combinations from all around the bag

Martial Arts

• The Speed Bag is perfect for Martial Arts Training
• It can be used for Hand techniques, Elbow Strikes and Kicking

Speed Bag Video Demonstrations

 by Alan Kahn