Boxing is a sport where precision, timing, and technique reign supreme. One of the most effective tools for improving all three is the double-end bag. In this article, i’ll go over the basics of how to hit the double-end bag, along with some key drills. Unlike a standard heavy bag, the double-end bag is a smaller, faster-moving target that helps boxers work on accuracy, timing, and reflexes.
How to Hit the Double-End Bag?
The double-end bag is a small, air-filled ball connected to the floor and ceiling by elastic cords, allowing it to bounce unpredictably when struck. Unlike heavy bags, which focus on power, and speed bags, which emphasize hand coordination, the double-end bag requires precise timing, quick reflexes, and rapid adjustments in positioning.
Why You Should Hit the Double-End Bag
- Improves Accuracy: The smaller size and rapid movement of the bag require precision, helping you to hone in on your opponent’s vital areas like the head and body.
- Develops Timing and Rhythm: The double-end bag moves unpredictably, training you to react and throw punches in rhythm with its movement.
- Refines Footwork and Defense: As the bag swings back, it mimics counter-attacks, encouraging you to practice slipping, pivoting, and sidestepping to avoid incoming punches.
Key Techniques to Hit the Double-End Bag
Also, check out this video to see it in action: Double-end Bag
1. Start with Light, Quick Punches
Begin by throwing small, controlled punches. Light jabs and quick combinations like the jab-jab-cross will help you establish control without overcommitting, which can cause the bag to move unpredictably.
2. Use Rhythm to Control the Bag
Instead of the standard left-right-left punching pattern, try using combinations like left-left-right (LLR) or right-right-left (RRL) to maintain control of the bag. This allows you to “find” the bag and set up your next punch.
3. Move After Every Combination
Good footwork is essential in boxing. After throwing a combination, move—whether it’s a step back, a pivot, or a slide to the side. This keeps you in rhythm and simulates real fight movement.
4. Incorporate Head Movement
The double-end bag’s rapid movement also allows you to practice defensive maneuvers like slipping punches. Focus on making the bag swing back past you while keeping your head off-center.
Drills to Improve Your Double-End Bag Skills
- Jab Drill: Start by working on your jab. Lightly tap the bag with snapping jabs, keeping your eyes locked on it. This improves both your timing and accuracy.
- Jab-Cross Combination: Once comfortable, incorporate the cross after the jab. Focus on maintaining control and rhythm, with light, precise strikes.
- Speed Drills: Aim to land as many punches as possible in 30-second intervals. Focus on quick, accurate punches without losing form.
- Footwork Drill: Move around the bag while throwing punches. This drill improves both your foot positioning and timing when working with a moving target.
What to Avoid When you Hit the Double-end Bag
- Overcommitting to Punches: Don’t hit the bag too hard. The double-end bag is about control, not power. Hitting it too hard will disrupt its rhythm.
- Staying Stationary: Always move after throwing combinations. Remaining in place makes you an easy target in the ring, and the double-end bag is perfect for practicing movement.
Conclusion: Making the Most of the Double-End Bag
The double-end bag is one of the most effective tools for sharpening your boxing skills. It forces you to focus on accuracy, timing, and technique, while also improving your reflexes and footwork. By incorporating the drills and tips mentioned in this guide into your training routine, you’ll become a more efficient, well-rounded boxer. Stay consistent, pay attention to your form, and use the double-end bag regularly to unlock the full potential of your boxing abilities. Check out these thorough guided Double-end Bag workouts in the Precision Membership where I walk you through every minute.
About the Author: Jason Van Veldhuysen
Jason Van Veldhuysen has been coaching boxing for the past 20 years and has been an online boxing coach for the past 15 years. He is the founder of the Precision Striking Youtube Channel (over 1 million subscribers), as well as the founder of the Precision Striking Membership, an exclusive program that helps fighters train to their highest levels while refining their boxing skills and technique. With years of experience as an amateur boxer and a passion for teaching, Jason specializes in footwork, combinations, and drills that elevate a boxer’s overall game. Known for his clear and practical training methods, Jason has helped boxers at all levels—from beginners to competitive fighters—reach their full potential.