Speed Training with the Double End Bag

August 1, 2012 in Dragons Pulse, Sanshou - Tip of the Month

The double end bag is one of the more challenging fight training techniques that you can work on. That’s because the double end bag has a far greater range of motion and a greater scope of unpredictability than even the speed bag. Looking on the bright side, they are cheap and easily installable, meaning you can get all of the benefits of one while fight training.


You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form.

Stand in front of a double end bag and flick a couple of jabs to the center of the bag. Notice the rapid bouncing motion. Throw a few more with various levels of power, follow through and even come from different directions so you begin to understand how the double end bag works.

Once your comfortable and loosened up a bit, begin working some combinations on the bag. Always keep your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circle the bag as if it were a sparring opponent, and keep your guard up high and your form tight.

If you step in closer than a full arm’s reach from the bag you’ll also be able to practice your defensive speed and maneuvers. Throw a quick shot and duck under or move away from the returning bounce of the bag itself. Step back in and alternate throwing shots and avoiding the incoming rushes of the bag.

As you’re practicing these fight training techniques, stay consistent with all of the standard training principles in terms of using a three minute round with a one minute break. I usually like fitting in my double end bag training after my heavy bag work and before my speed bag work.

You’ll be able to find your double end bag in a variety of different sizes and shapes. Diameters start usually at 5 inches and extend to 9 inches, and shapes range from spheres to a speed bag shape to a double speed bag shape. The smaller the bag, the more difficult the training will be.

Spontaneous adaptability is the key to a warrior’s survival……

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